How many calories are in 1 baked samosa?

According to nutritional data, a medium-sized baked samosa contains approximately 120 to 200 calories, a significant reduction compared to its deep-fried counterpart. The total calorie count for how many calories are in 1 baked samosa varies based on the specific filling ingredients, portion size, and crust preparation.

Quick Summary

The calorie count for a single baked samosa typically ranges from 120 to 200 calories, far less than a deep-fried version. This lower number is a result of minimal oil usage. The exact nutritional value depends on the filling, wrapper, and size.

Key Points

• Moderate Calorie Count: A single, medium-sized baked samosa typically contains between 120 and 200 calories, depending on the recipe and size.

• Less Fat than Fried: Baking significantly reduces the fat content by eliminating the need for deep-frying, which can add over 100 calories per samosa.

• Fillings Influence Nutrition: The type of filling dramatically impacts the calories; lean protein or vegetable-heavy fillings offer a healthier choice than cheese or heavy potato fillings.

• Wrapper Material Matters: Choosing whole wheat flour for the wrapper instead of refined maida can increase fiber content and make the snack more nutritious.

• Weight Management Friendly: Enjoying baked samosas in moderation is a guilt-free way to satisfy cravings, making it a better option for those managing their weight.

The Calorie Breakdown of a Baked Samosa

Understanding the calorie count in a baked samosa requires a look at its individual components. The key difference between a baked and a fried samosa is the cooking method, which drastically alters the fat and calorie intake. While a deep-fried samosa can soak up 100-150 additional calories in oil alone, the baked version uses only a light brushing of oil or cooking spray.

Filling Choices and Their Impact on Calories

• Classic Aloo (Potato) Filling: A traditional potato and pea filling is a primary source of carbohydrates. While potatoes themselves aren't excessively high in calories, the added spices and preparation method affect the final number. A typical 100g medium-sized baked aloo samosa contains around 180-200 calories.
• Lean Protein Fillings: Fillings like chicken or lentils can increase the protein content and keep you feeling fuller for longer. A baked chicken samosa, for instance, can contain around 130 to 180 calories, depending on the cut of chicken used. Leaner protein choices can help make the snack more nutritionally balanced.
• Paneer or Cheese Fillings: Adding paneer or cheese can significantly increase the calories and fat content, even when baked. While it offers more protein and calcium, it is important to be mindful of portion sizes with these richer fillings.
• Vegetable-Heavy Fillings: Loading the samosa with extra vegetables like carrots, peas, and spinach is an excellent way to add fiber and micronutrients, which increases the nutritional value without a major spike in calories.

How Wrapper Choice Affects the Final Calorie Count

Just as important as the filling is the wrapper. The type of flour used can alter the nutritional profile:

• Refined Flour (Maida): The traditional flour used for samosa dough is maida, which is low in fiber. Most of the calories come from the refined flour wrapper and the cooking process.
• Whole Wheat Flour (Atta): Using whole wheat flour or a mix of whole wheat and maida adds fiber, which is beneficial for digestion and satiety. This makes the snack more wholesome and can contribute to a lower glycemic load.
• Ready-Made Pastry: Using alternatives like ready-made phyllo pastry or tortillas can be a low-carb, low-calorie alternative to a traditional dough.

Baked Samosa vs. Fried Samosa Comparison

To truly appreciate the health benefits of baking, it's essential to compare it directly to the traditional deep-fried method. The primary difference is the fat absorbed during cooking.

Feature	Baked Samosa	Fried Samosa
Cooking Method	Oven-baked with minimal oil.	Deep-fried in oil.
Oil Usage	A small amount of oil for brushing.	Absorbs significant oil during frying.
Approx. Calories	120–200 calories for a medium size (100g).	250–300+ calories for a medium size (100g).
Fat Content	Significantly lower fat content.	High in fat, including saturated and trans fats.
Wrapper Texture	Crispy and golden, but not as flaky as fried.	Crispy and flaky due to deep-frying.
Health Impact	Healthier choice, fewer fats.	Less healthy due to high fat, can contribute to heart issues.

Authoritative Advice for Healthier Snacking

Making healthier choices doesn't mean sacrificing flavor. As dietitian Deepika Ahuja notes, baked samosas are the preferred option for a lower-calorie and fat alternative. For those watching their weight, baking instead of frying is a simple switch with a huge impact. You can read more about making healthier Indian snacks here: https://fitelo.co/recipes/healthy-samosa-recipe/.

Simple Ways to Reduce Baked Samosa Calories Even Further

• Increase Vegetable Content: Add more finely chopped vegetables like carrots, bell peppers, or spinach to the filling to bulk it up without adding many calories.
• Use a Thinner Wrapper: Opt for spring roll or phyllo pastry sheets for a lighter, lower-calorie casing instead of a thicker, denser maida dough.
• Reduce Potato Content: Use less mashed potato and replace it with higher-protein options like lentils or chickpeas.
• Skip the Melted Butter: For an even lighter touch, use cooking spray to coat the samosas before baking instead of melted butter or oil.
• Serve with Healthier Dips: Pair with a fresh mint yogurt sauce instead of heavier, high-sugar chutneys.

Conclusion

While a deep-fried samosa is notoriously high in fat and calories, the baked version offers a much lighter and healthier alternative, typically ranging from 120 to 200 calories. This calorie reduction is primarily due to the minimal oil used in the baking process. The final nutritional profile, however, still depends on the filling and the type of flour chosen for the wrapper. By making smart ingredient choices and opting to bake, you can enjoy this classic snack guilt-free as part of a balanced diet.

Sources

Samosa Calories: What You Need to Know - FreshMenu. (June 02, 2025). https://kuxhpp-u1.myshopify.com/blogs/health-nutrition/how-many-calories-are-there-in-samosa How Many Calories In 1 Samosa - Meditree Healthcare. (December 09, 2024). https://meditreehealthcare.in/how-many-calories-in-1-samosa/ Baked Samosa Vs Fried Samosa There are a few factors to ... Instagram. (January 11, 2023). https://www.instagram.com/p/CnRpo_jrPPJ/ Baked Samosa : Healthy Version of Your Favourite Snack - Fitelo. (November 07, 2024). https://fitelo.co/recipes/baked-samosa/ Easy Baked Samosas (Baked or Air-Fried) - Urban Farmie. (September 21, 2024). https://urbanfarmie.com/healthy-samosas/ How Many Carbs and Calories are in a Chicken Samosa? - Jacked Nutrition. (March 28, 2023). https://jackednutrition.pk/blogs/do-you-know/chicken-samosa Easy Baked Samosas (Baked or Air-Fried) - Urban Farmie. (September 21, 2024). https://urbanfarmie.com/healthy-samosas/ How Many Carbs and Calories are in a Chicken Samosa? - Jacked Nutrition. (March 28, 2023). https://jackednutrition.pk/blogs/do-you-know/chicken-samosa

Frequently Asked Questions

Are baked samosas healthy for weight loss?

Baked samosas can be a healthier option for weight loss compared to deep-fried versions, as they contain fewer calories and unhealthy fats. However, they should still be eaten in moderation as part of a balanced diet.

How many calories are in a deep-fried samosa?

A deep-fried samosa generally contains significantly more calories, typically ranging from 250 to over 300 calories for a medium-sized piece, largely due to the oil absorbed during frying.

What is a healthier filling for a samosa?

Healthier fillings include a mixture of vegetables like peas, carrots, and spinach, as well as lean proteins such as lentils or chicken breast. These options boost the fiber and protein content while keeping calories lower.

Can I use whole wheat flour for baked samosas?

Yes, using whole wheat flour (atta) for the wrapper is a great way to make baked samosas healthier. It adds beneficial fiber and can improve the nutritional profile of the snack.

What is the calorie difference between an air-fried and baked samosa?

The calorie difference between air-fried and baked samosas is minimal. Both methods use minimal oil compared to deep-frying, resulting in a similar, lower calorie count.

How does the size of the samosa affect the calorie count?

The size directly impacts the calorie count. A small baked samosa (around 60g) can have as few as 63 calories, while a medium (100g) can range from 120-200, and a large one can be even higher.

What are some tips for making baked samosas crispier?

To get a crispier crust, some recipes suggest using a touch of baking soda in the dough or lightly brushing with melted butter or oil before baking. Using phyllo pastry instead of traditional dough can also achieve a very flaky texture.