Samosa Calories Calculator
Calculate samosa calories and snack portions.
Samosa (Aloo) nutrition tips
Calories can change based on recipe, oil, ghee, sugar, sauce and serving size. Use this page as a practical estimate and adjust based on your actual portion.
Best for fitness goals
For weight loss, control portions and pair meals with lean protein or vegetables. For muscle gain, combine carbs with enough protein and use the meal planner for full-day targets.
Samosa Calories — Complete Guide
Samosa is one of the most beloved Pakistani and South Asian snacks — a triangular deep-fried pastry filled with spiced potatoes, minced meat (keema), lentils, or a combination. It is a staple of Ramadan iftaar tables, tea-time snacking, and street food culture across Pakistan. The calorie content of a samosa varies significantly by size, pastry thickness, filling type, and how much oil is absorbed during frying. A medium potato samosa (~80–100g) typically contains 150–230 kcal; a meat samosa of the same size runs slightly higher at 180–260 kcal.
Samosa Portion Size & Calorie Table
| Type & Size | Weight | Est. Calories | Protein |
|---|---|---|---|
| Mini samosa (party size) | ~30–40g | ~60–90 kcal | ~1.5–3g |
| Medium potato samosa | ~80–100g | ~150–230 kcal | ~3–6g |
| Medium keema (meat) samosa | ~85–105g | ~180–260 kcal | ~8–14g |
| Large restaurant samosa | ~120–150g | ~240–360 kcal | ~5–15g |
| Baked samosa (medium) | ~80–100g | ~100–160 kcal | ~3–8g |
| Per 100g (fried, potato) | 100g | ~190–240 kcal | ~4–7g |
Is Samosa Good for Weight Loss?
A single medium samosa at 150–230 kcal is a reasonable snack if you stop at one. The problem is that samosas are highly palatable and easy to eat several at a time — 3 medium samosas is 450–690 kcal of mostly refined pastry and fried oil. For weight management, a rule of one samosa as an iftaar starter (not the entire iftaar meal) and choosing keema over potato filling gives you more protein per calorie. Baked samosas reduce calories by 30–40% while retaining flavour. Pairing with a chutney rather than a sauce keeps condiment calories low.
Is Keema Samosa Better Than Potato Samosa?
From a nutrition standpoint, keema (minced meat) samosas are superior for most dietary goals. They have slightly more calories per 100g but deliver 2–3x more protein than potato-filled samosas. Protein increases satiety, supports muscle preservation, and reduces the likelihood of overeating after the snack. For iftaar, 1 keema samosa + dates + yogurt provides a more nutritionally balanced break-fast than 3 potato samosas.
Samosa vs. Other Fried Snacks
| Snack (per 100g) | Est. Calories | Protein | Fat |
|---|---|---|---|
| Potato samosa (fried) | ~190–240 kcal | ~4–7g | ~10–14g |
| Keema samosa (fried) | ~210–260 kcal | ~10–16g | ~12–16g |
| Spring roll (fried) | ~215–255 kcal | ~8–12g | ~11–15g |
| Pakora (vegetable, fried) | ~240–290 kcal | ~5–8g | ~13–18g |
Healthier Tips for Samosa
- Bake at 200°C with light oil spray — reduces calories by 30–40% vs. deep frying
- Use thin wonton wrappers or spring roll pastry for a lighter, lower-calorie shell
- Choose keema filling over potato for 2–3x more protein per samosa
- Limit to 1 at iftaar as a starter — fill up with daal, salad, and protein afterwards
- Drain fried samosas immediately on kitchen paper to remove excess surface oil
- Make mini samosas for portion control — 2 minis at ~120–170 kcal total vs. 1 large at 250+ kcal
Burn This Snack
Approximate activity to burn 2 medium potato samosas (~370 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~67–80 min |
| Jogging | ~32–38 min |
| Cycling (moderate) | ~40–48 min |
| Swimming (moderate) | ~36–44 min |
Related Pages
FAQs About Samosa Calories
How many calories in 1 samosa?
A medium potato samosa (~80–100g) contains approximately 150–230 calories. A medium keema samosa runs 180–260 kcal. A large restaurant samosa can reach 250–360 kcal. Mini party samosas (~35g) are 60–90 kcal each.
Are baked samosas lower in calories?
Yes — by approximately 30–40%. A medium baked samosa (~80–100g) runs 100–160 kcal vs. 150–230 for a fried version. Baking avoids oil absorption through the pastry shell.
Are samosas bad for weight loss?
A single samosa in a controlled diet is manageable. The challenge is overeating — 3 medium samosas at iftaar adds 450–690 kcal before the main meal. Stopping at 1, choosing keema over potato, or baking instead of frying all reduce the calorie impact.
Which is higher in calories: samosa or pakora?
Per 100g, pakora is slightly higher (240–290 kcal vs. 190–240 for potato samosa) due to the chickpea batter absorbing oil. Per piece, they are comparable — both are fried, calorie-dense snacks best enjoyed occasionally.
What is the healthiest way to eat samosas?
Bake rather than fry, choose keema filling for protein, limit to 1 as a starter, eat with green mint chutney rather than high-calorie sauces, and balance with a protein-rich, low-carb main meal.
📊 Values are estimates. Calorie counts vary with samosa size, pastry thickness, filling, and oil absorption. See Data Sources.