LogmaFried vegetable samosa runs from about 300 to 390 kcal per 100 g depending on the pastry and the oil. This page uses about 330 as a sensible middle.
Approximate values for 1 regular fried vegetable samosa of about 90 g.
Samosa calories by portion
Samosas range from bite size cocktail samosas to big Punjabi style ones that fill a hand. The size changes the number far more than the filling does, so start with how big yours is.
| Portion | Approx. amount | Calories |
|---|---|---|
| Fried vegetable samosa | 100 g | ~330 kcal |
| Small or party samosa | about 40 g | ~130 kcal |
| Regular takeaway samosa | about 90 g | ~300 kcal |
| Large Punjabi style samosa | about 120 g | ~395 kcal |
| 2 regular samosas | about 180 g | ~595 kcal |
Built from about 330 kcal per 100 g, the middle of three sources that put fried vegetable samosa at 303, 308 and 392 per 100 g. A recipe calculated 41 g piece comes in at about 160 kcal, a 90 g piece at about 273, so a crisp, oily pastry lands at the top of the range.
Why samosa calories vary so much
- Size: a cocktail samosa and a Punjabi samosa share a name and a shape, and nothing else. One can be three times the other.
- The fryer: samosas are deep fried, and the pastry soaks up oil. Oil that is not hot enough makes a greasier, heavier samosa.
- The pastry: a thick, flaky crust made with ghee or oil in the dough carries more fat than a thin wrapper.
- The filling: spiced potato and peas is the classic. Minced lamb or chicken adds protein and usually a little more fat.
A photo can tell you it's a samosa. It can't tell you how much oil is inside the crust. Saying "two big takeaway samosas" gives the count the size it needs.
“Two vegetable samosas and a chicken tikka masala, no rice.”
Example: Logma logs the two fried samosas and a restaurant portion of tikka masala, and adds about 1,155 kcal with macros. No searching, no weighing.
Samosa meal calories
| Meal | Approx. calories |
|---|---|
| 1 regular samosa | ~300 kcal |
| 1 samosa and a plate of chicken biryani | ~790 kcal |
| 1 samosa and a chicken tikka masala, no rice | ~860 kcal |
| 2 samosas and a butter chicken, no rice | ~1,195 kcal |
Chicken biryani is about 490 kcal for a 350 g plate, chicken tikka masala about 560 for a 350 g portion and butter chicken about 600 for 330 g. As a starter before a curry, two samosas add almost as much as the main dish.
Can you eat samosa on a diet
Yes, as a planned snack or starter. One regular samosa is about 300 kcal with only 5 g of protein, so it fills you up less than its calories suggest. That's the part to plan around.
- Have one as the starter, not two
- Pick small party samosas so you can still have a few
- Add protein elsewhere in the meal, like grilled tandoori dishes or dal
- Log it honestly. A samosa won't stop your progress if your calorie deficit holds across the week
4 ways to make lighter samosas
- Bake or air fry: brush with a little oil and bake. You keep the crunch and lose most of the fryer oil.
- Use filo or spring roll wrappers: a thin wrapper carries much less fat than a thick, flaky dough.
- Bulk up the peas: more peas, carrots and onion in the filling and less potato adds fiber and volume.
- Make them small: 40 g samosas are about 130 kcal each, so two small ones are still lighter than one big one.
FAQ
How many calories are in a samosa?
A regular takeaway vegetable samosa of about 90 g is around 300 calories. A small party samosa of about 40 g is around 130, and a large Punjabi style one can reach 400.
How many calories are in a samosa per 100 g?
Fried vegetable samosa is about 300 to 390 calories per 100 g depending on the pastry and the oil. About 330 is a sensible middle.
How much fat is in a samosa?
About 18 g in a regular 90 g fried samosa. Most of it comes from the oil the pastry absorbs in the fryer.
Is a baked samosa lower in calories?
Usually, yes. Baking or air frying skips the deep fryer, which is where much of the fat comes from. The pastry and filling stay the same, so size still matters most.
Is samosa healthy for weight loss?
It's not a diet food, but one samosa fits a day if you plan for it. It's high in calories for its protein, so balance it with a protein rich main and log it like any other meal.
Sources: Clearcals (vegetable samosa, IFCT and USDA based) · Welling (vegetable samosa per piece) · FatSecret (pastry filled with potatoes and peas, fried) · FatSecret (Tandoor Chef vegetable samosa). Values are approximate and vary by recipe, portion and brand. Not medical advice.
