Across India (Punjabi style) · Snack
Samosa
Also called aloo samosa, Punjabi samosa, singara, samosa chaat base
A deep-fried pastry cone of maida dough filled with spiced mashed potato and green peas, the classic Punjabi aloo samosa. Sold everywhere as a tea-time and street snack with green and tamarind chutney.
The short answer
Samosa has about 456 kcal in a regular serving (1 large samosa, about 150 g), with 5.4 g of protein and 2.8 g of fibre. It rates 1.0/5 (poor fit) for weight management: a regular serving is a large portion and it is low in protein for its calories.
Reviewed by Deepu Oommen on 6 Nov 2026 · How we review
- Calories per serving
- 456 kcal
- 1 large samosa (about 150 g)
- For weight management
- 1.0 / 5Rated 1 out of 5. Poor fit for weight management
- Protein and fibre
- 5.4 g · 2.8 g
- per serving
- Brisk walking
- About 1 hr 25 min
- uses similar energy (70 kg adult)
What's in samosa?
Raw weights for one serving (1 large samosa, about 150 g), from the standard recipe
- Maida (refined wheat flour), 33 g
- Oil in the dough, 7 g
- Oil for the filling, 1 g
- Oil taken up in frying, 22 g
- Ginger, 1 g
- Green chilli, 1 g
- Green peas, 10 g
- Potato, 64 g
- Cashew nuts, 1 g
- Raisins, 2 g
- Coriander leaves, 1 g
How is samosa made?
Preparation 30 min · Cooking 60 min
- 1Rub the flour, ajwain, salt and oil together, knead with water into a firm dough and rest it for 20 minutes.
- 2Fry cumin, crushed coriander, fennel, hing, ginger and chilli in a little oil, add the peas and spice powders, then the mashed potatoes, cashews, raisins and coriander; cool the filling.
- 3Roll a ball of dough into an oval, cut it in half and shape each half into a cone.
- 4Fill each cone with about 2 tablespoons of filling, seal the edge with water and pleat the top.
- 5Deep-fry on low heat for at least 15 minutes, turning, until golden and crisp; drain on paper.
Samosa nutrition
| Nutrient | Per serving (1 large samosa, about 150 g) | Per 100 g |
|---|---|---|
| Energy | 456 kcal | 304 kcal |
| Protein | 5.4 g | 3.6 g |
| Carbohydrate | 37.3 g | 24.9 g |
| Fat | 31.7 g | 21.1 g |
| Fibre | 2.8 g | 1.9 g |
Calculated from a standard recipe (based on a recipe by Hebbar's Kitchen: Samosa (aloo samosa), serves 8) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (1129 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Hebbar's Kitchen, Samosa (aloo samosa) 141 g, Ranveer Brar, Crispy Punjabi Samosa 224 g and Archana's Kitchen, Samosa (spiced potato tea-time snack) 96 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is samosa good for weight management?
It rates 1.0/5, a poor fit, because a regular serving is a large portion and it is low in protein for its calories.
- Calories per gram (35% of the rating)3.04 kcal · 28/100
- Protein per 100 kcal (25% of the rating)1.2 g · 12/100
- Fibre per 100 kcal (20% of the rating)0.6 g · 21/100
- Portion (20% of the rating)456 of 200 kcal (snack) · 0/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have samosa
- Have one small samosa, or share a large one, rather than a plate of two
- Skip the sweet tamarind chutney and use green chutney
- Pair it with a cup of tea without sugar rather than a cold drink
- Bake or air-fry them at home; they keep their shape well
- Do not make it a meal: it is mostly refined flour and frying oil
Common questions about samosa
How many calories are in samosa?
About 456 kcal in 1 large samosa, about 150 g, or 304 kcal per 100 g. A half has about 228 kcal.
Is samosa good for weight management?
It rates 1.0/5, a poor fit: a regular serving is a large portion and it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in samosa?
About 5.4 g in 1 large samosa, about 150 g, which is 1.2 g for every 100 kcal.
How much walking uses the energy in samosa?
About 1 hr 25 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
How many calories are in one samosa?
A large samosa like this one is a snack's whole energy allowance or more; a small cocktail samosa has about a third of that.
Is a baked samosa better?
Yes. Baking or air-frying avoids most of the frying oil, which is a large share of a fried samosa's calories.
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Compare it in:Indian Snacks
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.