Samosa is a snack that is universally popular across the country, comprising a pastry dough stuffed with spiced onions, potatoes, and peas, this dish is a popular all-day snack. Have you ever spared a thought, though, for samosa calories? There are 262 calories in one samosa. If you eat 1 samosa, calories amount to approximately 12% of the complete daily calorie requirement of an adult. Owing to its components, samosas are loaded with fat, carbohydrates, proteins, fibre, sodium, potassium, iron, vitamins, and calcium. However, it must be noted that samosas are not precisely classified as a healthy snack and should be consumed in moderation. Read on to know more about the calories present in a samosa and its other nutritional constituents.
There are 262 calories in one samosa. If you eat 1 samosa, calories amount to approximately 12% of the complete daily calorie requirement of an adult. Owing to its components, samosas are loaded with fat, carbohydrates, proteins, fibre, sodium, potassium, iron, vitamins, and calcium. However, it must be noted that samosas are not precisely classified as a healthy snack and should be consumed in moderation. Read on to know more about the calories present in a samosa and its other nutritional constituents.
Nutritional Value of Samosas
Made with flour, typically filled with potatoes and deep fried, the nutritional value and calories in 1 samosa are mentioned below:
Contents of Samosa | Quantity |
Calories in 1 Samosa | 262 |
Fat | 17 gm |
Carbohydrates | 24 gm |
Fibre | 2.1 gm |
Sugars | 1.6 gm |
Protein | 3.5 gm |
Cholesterol | 27 mg |
Sodium | 423 mg |
Potassium | 189 mg |
Vitamins | A (25%), C (17%) |
Calcium | 2% |
Iron | 4% |
As you can tell, the calories in one samosa amount to a lot. Furthermore, the percentages of vitamins and minerals are expressed as the percent of these against the daily requirement. What increases the calorie value of samosas is the composition of flour. About 68 calories account for one samosa’s flour content.
Calories Found in Several Quantities of Samosas
Serving Size (gm) | 4 Samosa Calories (kcal) | 3 Samosa Calories (kcal) | 2 Samosa Calories (kcal) | 1 Samosa Calories (kcal) |
Small (30) | 520 | 390 | 260 | 130 |
Medium (40) | 694 | 520 | 347 | 173 |
Large (50) | 867 | 650 | 434 | 217 |
possess by the type of filling they may contain. For instance, more calories are present in the aloo samosa than the chicken samosa, as the latter has more protein. Sizes differ too, and people make small/co*cktail samosas. When you consume samosas, they may have higher calories than healthier snacks, but if eaten in moderation, they may be a good snack option. You can enjoy eating samosas if you consume this high-calorie food within limits. Eating one samosa is better than eating two in which you will consume the calories of 2 samosas and this can prove to be unhealthy.Samosas are distinct items of food in the category of snacks. They are included in dishes with other food items, such as samosas and chole (samosas with Indian lentils). You can distinguish the calories they
Health Benefits of Samosas
Considering the calories in a samosa, and the ingredients used to make it, the straight answer would be, “No, samosas are not good for you.” Nonetheless, there are many options that can make samosas a ‘healthy’ snack. Here are some pointers:
Bake or air-fry samosas instead of conventionally deep frying them
Use olive oil to fry them, if you must. This is healthier than any vegetable oil you may want to use
Instead of making a dough of refined flour, you can use a healthier option. Use a little whole flour and mix in some semolina or whole-wheat flour. As a result of this, samosas will be more fibrous than fatty, reducing calories
The calories in a samosa may be reduced if you add a blend of vegetables in place of potatoes. You can have a filling of peas, mushrooms and onions, and just a bit of potato filling
Adverse Effects of Samosas
While samosas can be delicious, they are not without potential adverse effects, especially if consumed in excess or prepared using unhealthy cooking methods. Here are some potential adverse effects associated with samosas:
Samosas are often deep-fried, which increases their calorie content
Deep frying samosas can result in a high fat content, particularly saturated and trans fats.
Depending on the filling and seasoning used, samosas can be high in sodium. Excessive sodium intake can lead to high blood pressure and increase the risk of cardiovascular problems
While samosas may contain vegetables, the overall nutrient profile can be limited. The pastry shell and deep-frying process reduce the nutritional value of the ingredients.
Some individuals may experience digestive discomfort after consuming samosas. This can be due to the high-fat content, spicy fillings, or individual sensitivity to certain ingredients like onions, garlic, or spices
Samosas often contain allergenic ingredients such as wheat (in the pastry) and common allergens like dairy, nuts, or shellfish in the fillings. People with food allergies or sensitivities should be cautious and check the ingredients before consuming samosas
Remember, enjoying samosas occasionally as part of a balanced diet is generally fine. However, it's important to be mindful of portion sizes, choose healthier cooking methods when possible, and balance their consumption with a variety of nutritious foods.
Conclusion
The ingredients in samosas, if consumed frequently, can lead to poor health. However, to maintain good health, you may enjoy this snack in limits or consider substitutes as ingredients while cooking. A calorie calculator such as the one available on Bajaj Markets can help you to understand how many calories your body needs on a daily basis so you can structure your diet accordingly. If you make sure your diet is healthy overall, you will be guaranteed to possess an adequate BMI and BMR, ensuring that your weight is within the right prescribed limit. Nonetheless, if you get too tempted, eating fatty foods too much can result in ill-health and this is where health insurance comes in. You can depend on a health insurance plan from Bajaj Markets to tackle any potential health issues.
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