1 serving (100 grams) contains 262 calories, 5.0 grams of protein, 13.0 grams of fat, and 32.0 grams of carbohydrates.
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Nutrition Information
Calories |
655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 41% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 750 mg | 32% | |
| Total Carbohydrates | 80 g | 29% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 7.5 g | ||
| protein | 12.5 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 375 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Onion samosa
Onion samosa is a popular Indian snack, particularly in South Asian cuisine, known for its crispy, flaky pastry filled with spiced onions. It originates as a street food staple and is often paired with chutneys or tea. The filling primarily consists of onions, sometimes with chili peppers, spices, and herbs, enclosed in a triangular pastry made from refined flour. While samosas are typically fried, some variations may be baked. Nutritionally, a typical deep-fried onion samosa provides carbohydrates from the pastry, fats from frying oils, and small amounts of fiber, vitamins, and antioxidants from onions and spices. However, samosas are calorie-dense and should be consumed in moderation due to the high-fat content from frying.
Health Benefits
- Onions are rich in antioxidants such as quercetin, which may help reduce inflammation and support heart health.
- Spices like cumin and coriander in the filling possess digestive benefits and anti-inflammatory properties.
- Onions contain vitamin C, which supports the immune system and skin health.
Dietary Considerations
Selection and Storage
Store prepared samosas in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer to restore crispiness.
Common Questions About Onion samosa Nutrition
What is the nutritional content of onion samosas?
Onion samosas typically contain around 200-250 calories per piece, depending on the size and preparation method. They are relatively low in protein, with approximately 3-5 grams per serving, and are high in carbohydrates due to the pastry shell. They also provide small amounts of vitamins like vitamin A and vitamin C from the onions and spices.
Are onion samosas compatible with a keto diet?
Onion samosas are not keto-friendly because they are typically made with flour-based pastry, which is high in carbohydrates. A single piece can contain 20-30 grams of carbs, making it unsuitable for keto diets that limit daily carb intake to around 20-50 grams. Alternatives with almond flour or coconut flour can make them keto-compatible.
Are onion samosas healthy or are there any health concerns?
Onion samosas can be enjoyed in moderation, but they are often deep-fried, making them high in unhealthy fats and calories. Regular consumption may contribute to weight gain and increased cholesterol levels. Baking or air-frying can reduce these concerns significantly while retaining flavor.
What is the recommended serving size for onion samosas?
A typical serving size is one to two samosas, which provides about 200-500 calories depending on the size and cooking method. Pairing them with a fiber-rich salad or chutney can help balance the meal nutritionally and prevent overconsumption.
How does an onion samosa compare to a vegetable samosa?
Onion samosas usually have fewer calories compared to vegetable samosas since they are filled mostly with onions and spices rather than potatoes or peas. However, onion samosas may have slightly less fiber and nutrients than vegetable samosas, which offer a greater variety of vitamins and minerals from mixed vegetables.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
