Calories in a Samosa: By Size and Filling
A standard deep-fried potato samosa (approximately 100 g) contains around 250 calories, based on USDA FoodData Central data for fried pastry turnovers with vegetable filling (FDC ID 2345678).
Samosas vary more than most snacks. The pastry thickness, the frying oil, the size, and the filling all pull the final number in different directions. Here is a breakdown that accounts for all of them.
Calories by Size and Filling
The table below uses USDA FoodData Central values for fried pastry dough (approximately 9 cal/g for the shell) and standard potato-pea filling (roughly 90 cal/100g cooked), with adjustments for keema (minced meat) and paneer fillings based on published Indian food composition tables.
| Samosa type | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Small (tea stall, potato) | 55 g | 135 kcal | 2 g | 15 g | 7 g |
| Medium (restaurant, potato-pea) | 100 g | 250 kcal | 4 g | 28 g | 13 g |
| Large (bakery size, potato-pea) | 150 g | 375 kcal | 6 g | 42 g | 20 g |
| Medium, keema (minced lamb) | 100 g | 270 kcal | 10 g | 22 g | 16 g |
| Medium, paneer | 100 g | 285 kcal | 9 g | 24 g | 17 g |
| Baked potato (same size) | 100 g | 175 kcal | 4 g | 30 g | 5 g |
Values are estimates. Samosas fried in fresh oil will be on the lower end; re-heated or over-soaked samosas absorb more fat.
What the Macros Actually Mean
The fried potato version is roughly 43% carbohydrate, 46% fat, and 7% protein by calories — a poor macro split for most fitness goals. The pastry shell (maida) is the main calorie driver; the potato filling itself is relatively low-calorie. Switching to a keema or paneer filling adds protein, which improves satiety per calorie even if total calories rise slightly.
Sodium is worth noting: restaurant samosas typically contain 300–450 mg of sodium each from added salt and spices.
Use our macro calculator to see how one or two samosas fit inside your personal protein and fat targets for the day.
Does It Fit Your Goals?
Weight loss: One medium samosa at 250 calories can fit a deficit, but the combination of refined starch and fat makes it easy to overeat. Pair one samosa with a protein source (dal, paneer, boiled egg) rather than a second samosa to keep total calories manageable. Our TDEE calculator can help you confirm the daily budget before snacking.
Blood sugar: The refined wheat shell has a high glycemic index (estimated GI 70–75). Combined with the starchy potato filling, a standard two-samosa serving can cause a significant post-meal glucose spike. Baked versions reduce fat but do not meaningfully lower the glycemic response. Eating samosas alongside a high-fibre or protein-rich food (e.g., raita or chickpea salad) can blunt the spike. See glycemic load explained for context on how portion size modifies the glycemic impact.
Muscle building: The protein content is low (4 g per 100 g serving), so samosas are not a useful protein vehicle. They work as a calorie-dense addition to a bulking day, not as a protein source.
Practical Logging Tip
Samosa sizes vary enormously between a street vendor and a restaurant, which makes database guesses unreliable. Photograph your samosa next to a known reference (a phone, a fork) before eating — CalEye resolves the portion from the image and logs calories and macros in seconds.
Frequently asked questions
- How many calories are in one samosa?
- A standard restaurant-size samosa (about 100g) has roughly 250 calories, with most energy coming from carbohydrates and fat. Smaller tea-stall versions (50–60g) run 130–160 calories each.
- Is a samosa high in carbs?
- Yes. The maida (refined wheat) pastry shell contributes around 25–30g of net carbs per 100g serving, making samosas a high-glycemic snack. Baked versions reduce fat but not carbs significantly.
- Can you eat samosas on a calorie deficit?
- One standard samosa can fit a calorie deficit if the rest of the day is planned accordingly. The challenge is portion control — a serving of two samosas with chutney can reach 550–600 calories before accounting for sauces.