How healthy is samosa?
Is samosa healthy? Best kept occasional. Samosa scores 36/100 on the HowHealthyIs Score: 100 g provides 284 kcal, 3.1 mg vitamin E and 15 mg vitamin C. A potato samosa is a deep-fried pastry filled with spiced potato and peas: the filling is simple vegetables, but the oily fried shell makes it a calorie-dense snack. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Samosa ranks higher than 36% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E7%
- Vitamin C6%
- Iron4%
- Fiber3%
- Protein3%
- Potassium2%
- Magnesium2%
- Vitamin A1%
- Calcium1%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 28 minus 7 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in samosa?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 284 kcal | 256 kcal | |
| Protein | 4.1 g | 3.7 g | 7% |
| Carbohydrates | 29 g | 26 g | 9% |
| Fiber | 2.4 g | 2.2 g | 8% |
| Sugars | 1.1 g | 1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 17 g | 16 g | 20% |
| Saturated fat | 1.3 g | 1.2 g | 6% |
| Omega-3 fats | 1.6 g | 1.4 g | |
| Vitamins | |||
| Vitamin A | 16 µg | 14 µg | 2% |
| Vitamin C | 15 mg | 14 mg | 15% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 3.1 mg | 2.8 mg | 18% |
| Vitamin K | 19 µg | 17 µg | 14% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 80 µg | 72 µg | 18% |
| Minerals | |||
| Calcium | 18 mg | 17 mg | 1% |
| Iron | 1.9 mg | 1.7 mg | 10% |
| Potassium | 295 mg | 265 mg | 6% |
| Magnesium | 23 mg | 21 mg | 5% |
| Zinc | 0.4 mg | 0.4 mg | 4% |
| Sodium | 337 mg | 304 mg | 13% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard samosa?
We estimate samosa from this standard recipe (serves 12, about 1100 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Oil absorbed during deep frying is an estimate; it varies with oil temperature and pastry thickness.
| Ingredient | Amount |
|---|---|
| White flour | 250 g |
| Oil in the dough | 40 g |
| Water | 90 g |
| Salt in the dough | 3 g |
| Potatoes, boiled | 600 g |
| Green peas | 100 g |
| Oil for the filling | 15 g |
| Cumin seeds | 3 g |
| Ground coriander | 3 g |
| Chili powder | 2 g |
| 2 green chilies | 10 g |
| Ginger | 10 g |
| Fresh coriander | 10 g |
| Lemon juice | 15 g |
| Salt in the filling | 6 g |
| Oil absorbed during deep frying | 130 g |
Why is samosa good for you?
- 2.8 mg vitamin E in 1 samosa, 18% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 72 µg folate in 1 samosa, 18% of the daily value. Folate contributes to normal blood formation.
- 14 mg vitamin C in 1 samosa, 15% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- An occasional snack or starter, one or two at a time
- Baking or air-frying at home for a lighter version
What should you watch out for?
- Deep frying makes samosas high in fat; street and restaurant oil is often reused.
- Easy to eat several as a snack with sweet chutney.
What can you eat instead of samosa?
Foods you can use the same way with a higher HowHealthyIs Score.