Vegetable samosas

Appetizer

Item Rating: 66/100

1 serving (100 grams) contains 262 calories, 5.5 grams of protein, 13.5 grams of fat, and 31.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		623.8
% Daily Value*
Total Fat		32.1 g	41%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1071.4 mg	46%
Total Carbohydrates		75 g	27%
	Dietary Fiber	8.3 g	29%
	Sugars	6.0 g
protein		13.1 g	26%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		3.6 mg	20%
Potassium		595.2 mg	12%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 288 cal (45.0%)

Protein: 52 cal (8.2%)

Carbs: 300 cal (46.8%)

About Vegetable samosas

Vegetable samosas are a savory snack originating from the Indian subcontinent, popular across South Asia and widely enjoyed globally. Typically, they consist of a crispy, fried or baked pastry filled with spiced vegetables such as potatoes, peas, carrots, and onions. While the outer pastry is made with flour-based dough, the filling is often rich in complex carbohydrates, dietary fiber, and plant-based nutrients. Samosas can be calorie-dense due to frying but provide valuable nutrients depending on the ingredients used, such as potassium, vitamin C, and phytonutrients from vegetables. They are a versatile dish found in Indian, Pakistani, and Bangladeshi cuisines and enjoyed during festivals or as a street-food staple.

Health Benefits

• Rich in dietary fiber from vegetables like peas and potatoes, supporting healthy digestion.
• Contains vitamin C from peas and onions, which strengthens the immune system and supports skin health.
• Provides potassium from root vegetables, essential for heart health and maintaining fluid balance.

Dietary Considerations

Allergens: Contains gluten (from wheat flour), mustard (if spices include mustard seed), soy (if frying oil contains soy derivatives)

Suitable for: Vegetarian diets, plant-based diets (if dairy-free pastries used)

Not suitable for: Gluten-free diets, low-fat diets (if fried)

Selection and Storage

Store vegetable samosas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer for crispness before consuming.

Common Questions About Vegetable samosas Nutrition

How many calories and protein are in a vegetable samosa?

A standard vegetable samosa contains approximately 130-150 calories, with around 2-3 grams of protein. The content can vary depending on the size and the ingredients used in preparation, especially the type of oil for frying.

Can I eat vegetable samosas on a keto diet?

Vegetable samosas are not suitable for a keto diet due to their high carbohydrate content. A single samosa typically contains 15-20 grams of carbohydrates, primarily from the pastry and potato filling, which can exceed a typical keto daily carb limit.

Are vegetable samosas healthy?

Vegetable samosas can be part of a balanced diet but should be consumed in moderation. While they provide some vitamins and fiber from the vegetables, they are often deep-fried, making them high in unhealthy fats and potentially contributing to high calorie intake.

What is the recommended portion size for vegetable samosas?

A typical serving size for vegetable samosas is 1-2 pieces as a snack or appetizer. If consumed as part of a meal, aim for one samosa paired with a side of fresh salad or chutney to balance the dish and limit excess calories.

How do vegetable samosas compare to baked samosas?

Baked samosas are a healthier alternative to the traditional deep-fried version. Baking significantly reduces the fat content, with a baked samosa containing roughly 30-50% fewer calories than its fried counterpart, while still retaining the same filling and flavors.

Data Sources & Scientific References