Potato samosa

Appetizer

Item Rating: 67/100

1 serving (150 grams) contains 262 calories, 5.0 grams of protein, 12.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		419.2
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		720 mg	31%
Total Carbohydrates		56.0 g	20%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		480 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 172 cal (40.3%)

Protein: 32 cal (7.5%)

Carbs: 224 cal (52.2%)

About Potato samosa

Potato samosa is a popular savory snack originating from South Asian cuisine, particularly India. It consists of a crispy, golden-brown triangular pastry filled with spiced mashed potatoes, peas, and occasionally other vegetables or lentils. Known for its bold flavors and satisfying texture, samosas are typically served with chutneys. Nutritionally, potato samosas are calorie-dense due to frying and the carbohydrate-rich potato filling, but also provide small amounts of dietary fiber, B vitamins, and minerals like potassium. Though delicious, they should be consumed occasionally due to their high fat content from the frying oil and refined flour pastry.

Health Benefits

• Potatoes in samosas are rich in potassium, which supports normal muscle function and blood pressure regulation.
• The peas commonly used in the filling are a source of plant-based protein, providing essential amino acids for tissue repair.
• Spices like turmeric and cumin often included in samosas contain anti-inflammatory properties beneficial for overall health.

Dietary Considerations

Allergens: Contains wheat (gluten), mustard or other spices

Suitable for: Vegetarian diet

Not suitable for: Gluten-free diet, low-fat diet, low-carb diet

Selection and Storage

Store leftover samosas in an airtight container in the refrigerator for up to 2 days and reheat in an oven for crispiness; freezing is suitable for longer storage.

Common Questions About Potato samosa Nutrition

Is a potato samosa high in protein?

Potato samosas are not particularly high in protein. One medium samosa (about 100g) provides approximately 3-4 grams of protein, depending on the recipe. The protein mainly comes from the wheat-based outer crust and any legumes or peas included in the filling.

Can I eat potato samosas on a keto diet?

Potato samosas are not suitable for a keto diet as they are high in carbohydrates. A 100g samosa contains around 35-40 grams of carbs due to the potato filling and the wheat-based crust, which exceeds the daily carb limit for ketogenic diets.

Are potato samosas healthy?

Potato samosas can be enjoyed occasionally as a treat, but they are generally high in calories and fat due to deep frying. One medium samosa contains approximately 250-300 calories and 12-15 grams of fat. While they provide some vitamins like vitamin C and potassium from the potatoes, the high oil content can be a concern for heart health if consumed frequently.

How many potato samosas should I eat in one serving?

A reasonable serving size is 1-2 medium samosas, which provides around 250-600 calories depending on size and preparation. Pair them with a side of fresh vegetables or a tangy chutney to balance the meal and prevent overeating.

How does a potato samosa compare to a baked samosa?

Baked samosas are a healthier alternative to traditional fried potato samosas, as they contain significantly less fat and calories. While a fried samosa may have 12-15 grams of fat, a baked version typically contains around 4-6 grams, depending on the amount of oil used. Both versions deliver similar flavors but differ in texture, as the baked samosa will be less crisp.

Data Sources & Scientific References