Samosa Calories, Nutrition, and Health Benefits

Samosa is a dish consumed and enjoyed all over India, it includes a crispy outer cover and an inner filling of potatoes, and spices which makes it an affordable and on-the-go option for consumers. Whilst it is a delectable dish but also has drawbacks with the major one being deep frying.  Excess oil consumption has been linked to high cholesterol levels, heart disease, Diabetes and so much more. Samosa is easily available at every nook and corner, the oil used for frying is reused multiple times which causes the release of harmful toxins. These harmful toxins make up the samosa we eat. Is it really worth it?

How Many Calories Are In One Samosa?

Calories in one samosa are 217kcal, most of the calories come from oil which is used to deep fry. Depending upon where the samosas are made, the sizes differ i.e. homemade samosas are smaller in size as compared to the ones available roadside. The calorie distribution is 60% fat, 5% protein, and 35% carbohydrates.

Aloo Samosa calories

The calories in a 50gms aloo samosa is 217kcal, which makes it a very calorie-dense and low on nutrition snack option.

Nutrition facts in 1 samosa (50gms)

1 samosa calories = 217kcal

Is Samosa good for weight loss?

Consuming Samosa is not good for weight loss since it's deep fried, high in saturated fat and the calories in a samosa are also quite high which makes it an unhealthy option. Samosas can be made at home with wheat flour and air-fried to give it a healthy twist.

Is Samosa good for diabetes?

Whilst samosa is good for the tongue, the same thing does not apply to your body. The increase in calories because of the consumption of samosa results in obesity which leads to resistance to the hormone insulin. Insulin resistance is the main cause of Diabetes. Higher chances of Diabetes also result from the increase in carbohydrate content. Samosas are mainly cooked in the same substandard oil which raises the odds of a person having cardiovascular problems. Maida and potato also have a high glycemic index resulting in blood glucose spikes.

Is Samosa good for blood pressure?

Samosa is high in trans fats which leads to the accumulation of cholesterol in the arteries and other blood vessels, this leads to the narrowing of the lumen which causes excess of pressure on the walls of blood vessels. The excess addition of salt adds to the sodium content which further aggravates blood pressure problems.

Is Samosa good for PCOS?

For individuals suffering from PCOS, insulin resistance is one of the reasons. Maida and potatoes contribute to refined carbohydrates which is not a good option for PCOS women. The excess oil also causes a calorie surplus, and obesity which further leads to hormonal imbalances.

Is Samosa good for the thyroid?

Hypothyroidism leads to a very sluggish metabolism which makes it difficult for patients to lose weight. Having a calorie dense low nutrient samosa makes losing weight and staying in a calorie deficit even more difficult.

Is Samosa good for immunity?

As it's rightly said that immunity begins in the gut, having a healthy gut microbiome is very important. Excess of oily foods like samosa upset the digestive system resulting in bloating, and constipation. This alters the gut microbiome and lowers immunity levels.

Is Samosa good for muscle gain?

Eating excess of fat causes an increase in the body fat percentage. For muscle gain one must consume a high protein diet. Samosas are low on protein which does not contribute to muscle gain.

Is Samosa good for weight gain?

Eating samosa puts one in a calorie surplus which leads to weight gain. However, the gained weight is in the unhealthy form leading to an increase in body fat percentage and in turn visceral fat around the organs. For healthy weight gain one should incorporate good quality fats coming from nuts and seeds along with good quality protein sources.

Is Samosa good for fat loss?

Due to the humongous amounts of oil used to fry a samosa the increase in calories, and saturated fats makes it difficult for someone to lose fat, in turn it adds to it. Samosa is mainly considered as a high calorie food worldwide and is not a good option to consume when you try to lose weight or get in shape.

Samosa varieties

Depending on the choice of fillings there are a variety of samosas made and consumed. Below is a list of a few samosa varieties:

Calories in 1 samosa (50gms) of several types:

Popular Samosa Recipes

There are a number of variations of samosa made in various households. Let's understand their nutrient composition.

1 . Onion samosa calories

An onion samosa (50gms) provides 129kcal. The calorie breakdown is 36% from carbohydrate, 5% from protein and 59% from fat. Air frying and making the samosas with whole wheat flour can make this a better choice.

2 . Chicken samosa calories

Swapping the traditional potato filling with chicken helps to add protein to the samosa. However, if there is no variation to the deep-fried oil used it still makes it an unhealthy bet. One chicken samosa (50gms) has 215kcal of which is 59% fat, 9% protein and 32% carbohydrates.

3 . Vegetable samosa calories

One vegetable samosa (50gms) has about 200kcal which includes 60% fat, 5% protein and 35% carbohydrates. Adding vegetables to any dish makes it high in fiber and various vitamins, and antioxidants. Air fry the samosa and use whole grain flours to make it a healthy vegetable samosa that can be enjoyed by all.

4 . Egg samosa calories

Egg samosa needs to be consumed in moderation again because it's still loaded with cholesterol and saturated fatty acids. Egg protein has high biological value which means that it is well absorbed by the body. One samosa has 206kcal of which carbohydrates contribute to 31%, protein is 7% and fat is 62%.

5 . Keema samosa calories

Keema samosa is made by adding a mixture of minced meat flavoured with various spices to give a delicious taste. Although it provides protein, it must be included with caution only on an occasional basis because the excess of unhealthy fats increases one's risk of heart disease. One keema samosa has 215kcal distributed as 59% fat, 9% protein and 32% carbohydrates.

6 . Paneer samosa calories

Paneer can be made with cow or buffalo milk. The one made of cow's milk is low in fat making it a better choice. This is incorporated as a samosa filling. This type of samosa provides 223kcal, 60% fat, 7% protein and 33% carbohydrates.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in