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Vegetable Samosa

Pan-Indian
समोसा(Pan-India)சமோசா · ಸಮೋಸಾ

Snack · Lunch · 1 medium samosa

Nutrition Facts

Per 1 medium samosa

Calories308
% Daily Value*
Total Fat17g26%
Saturated Fat3.5g18%
Sodium420mg21%
Total Carbohydrate32g11%
Dietary Fiber3g12%
Total Sugars1.5g3%
Protein6g12%
Glycemic Index65 (Medium)

*Percent Daily Values based on a 2000 kcal diet (FSSAI reference). Tap any nutrient for details.

308
kcal
6g
protein
32g
carbs
17g
fat
This serving100g
≈ in cups0.5 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Medium Glycemic Index
GI of 65 has moderate blood sugar impact.
Calorie Dense
308 kcal per 100g is calorie-dense. Watch portion sizes.
Moderate Sodium
420mg sodium per 100g.
Deep Fried
Deep-fried foods are higher in calories and may contain trans fats.

OKAY IN MODERATION

Why: Watch the calorie dense + moderate sodium
OK use: A few times a week

A deep-fried pastry filled with spiced potatoes and peas. Popular tea-time snack.

Protein 8%Carbs 42%Fat 50%
snackPan-Indian

Real Talk

  • →Fried snacks are fine occasionally. Don't make them daily.
  • →Fried = kcal dense. Air-frying or baking is a lighter alternative.

Alternatives

  • Baked samosa – same taste, much less oil
  • Corn chaat – crunchy, lighter, more fiber
  • Roasted makhana – satisfying crunch, low kcal

ELI5

Pan-Indian

What is this?

A snack or street food, usually eaten between meals.

Serving Size

1 1 medium samosa (100g) = 308 kcal

≈ 0.5 cups

Macros

Fat-rich (50%). Satisfying but kcal-dense.

P: 6gC: 32gF: 17gFiber: 3g

Blood Sugar Impact

Medium GI. Provides steady energy over a couple of hours.

When to Eat

Enjoy as an afternoon snack or evening tea-time treat.

Portion Perspective

One 1 medium samosa is a moderate serving.

Things to Note

Medium Glycemic IndexCalorie DenseModerate SodiumDeep Fried

Best For

snacklunch

Fried foods are fine sometimes. Just not every day.

Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.

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