How Many Calories Are in 10 Soya Momos? A Complete Nutrition Diet Guide

November 3, 2025 •

3 min read

According to nutritional estimates, 10 steamed soya momos can contain as few as 200 to 250 calories, making them a relatively light option. This low-calorie and high-protein content has made them a popular choice for those following a balanced nutrition diet, especially when compared to their fried counterparts.

Quick Summary

Answering how many calories are in 10 soya momos depends heavily on the preparation method. Steamed versions are significantly lower in calories and fat due to the use of high-protein soya chunks. Fried momos, however, have a much higher calorie count because of the cooking oil absorbed during the process. Portion control, choice of dipping sauce, and homemade vs. street food variations also impact the overall nutritional value.

Key Points

Calorie Count Varies Greatly: The calories in 10 soya momos can range from approximately 200–250 for a steamed version to 750–800+ for a fried one.
Steamed is Healthier: Steamed momos contain significantly fewer calories and fat than their fried counterparts, making them a better choice for weight management.
Soya is a High-Quality Protein: Soya chunks provide a complete plant-based protein source that is beneficial for muscle repair and satiety.
Mindful Portions are Key: Even with healthier steamed momos, controlling your portion size is important for managing overall calorie intake.
Watch the Dipping Sauce: High-fat sauces like mayonnaise add significant calories, while a simple homemade green chutney is a much healthier option.
Consider Homemade for More Control: Making momos at home allows you to use whole wheat flour for added fiber and control the oil and sodium content in the filling and sauce.

Soya Momos and Your Nutrition Diet: The Calorie Breakdown

When evaluating the place of soya momos in a healthy diet, the number of calories is a primary concern. The key to understanding their nutritional impact lies in the preparation method and ingredients used. A standard serving of 10 soya momos is a popular portion, but its caloric effect varies drastically between a street-side fried version and a mindful, homemade steamed one.

Steamed Soya Momos: A Healthier Choice

For those managing their weight or aiming for a cleaner diet, steamed soya momos are the clear winner. A serving of four steamed soya momos contains approximately 200 kcal, which means 10 steamed soya momos would be around 500 kcal, depending on the exact recipe. This makes them a more nutritionally sound option for a snack or light meal. The steaming process requires no additional oil, allowing the natural goodness of the ingredients to shine through without excess fat.

Nutritional benefits of steamed soya momos include:

High in protein: Soya chunks are a powerhouse of plant-based protein, which is vital for muscle repair and provides a long-lasting feeling of fullness.
Low in fat: By avoiding the deep-frying process, the fat content is kept to a minimum, preventing the consumption of unnecessary saturated fats and calories.
Rich in fiber: The vegetable stuffing, often including cabbage, carrots, and onions, adds a dose of dietary fiber, which aids digestion and promotes a healthy gut.

Fried Soya Momos: The Indulgent Treat

In contrast, fried soya momos are a much more calorically dense option. The deep-frying process causes the dough wrapper to absorb a significant amount of cooking oil. A plate of just 4 pan-fried soya momos can range from 290–320 calories, pushing a 10-piece serving much higher, potentially exceeding 750-800 calories. This substantial increase comes primarily from the added fat, making them less suitable for regular consumption on a weight-conscious diet.

Comparing Steamed vs. Fried Soya Momos

Understanding the contrast is crucial for making informed dietary choices. The following table highlights the significant nutritional differences based on an approximate 10-momo serving size.


Feature	Steamed Soya Momos	Fried Soya Momos
Cooking Method	Water/Steam	Deep-fried in oil
Approx. Calories (10 pieces)	200–250 kcal (can be up to 500 kcal depending on exact recipe)	750–800+ kcal (based on pan-fried 4-piece serving)
Fat Content	Very Low	Significantly High
Protein Source	Soya chunks	Soya chunks
Impact on Weight Loss	Supports calorie deficit due to high protein and fiber	Contributes significantly to daily calorie intake, potentially hindering weight loss
Digestibility	Easier on the stomach	Can feel heavy and greasy

Mindful Eating: Portion Control and Accompaniments

For any food, including momos, the concept of mindful eating is paramount. Controlling portions is key to keeping calorie intake in check. Even with a healthier option like steamed momos, eating too many can add up. Pairing momos with a large salad or vegetable soup can help you feel full with fewer momos.

Furthermore, the dipping sauce can heavily influence the total calorie and sodium count. Many street vendors serve momos with mayonnaise or other high-fat, high-sodium dips. Opting for a simple, homemade green chutney made with coriander, mint, and minimal oil is a much healthier alternative.

Soya: A High-Quality Protein Source

Soya is a complete protein, meaning it contains all nine essential amino acids that your body needs. This makes soya momos an excellent protein source, particularly for vegetarians and vegans. A high-protein diet is associated with increased satiety, which can help in managing weight by reducing overall calorie intake. The health benefits of soy also extend to heart health and better blood sugar control, supporting overall well-being.

For those considering an even healthier, homemade version, using whole wheat flour for the dough instead of refined flour (maida) increases the fiber and nutrient content.

Conclusion

While soya momos can be a nutritious part of a balanced diet, the number of calories in 10 soya momos is highly dependent on how they are cooked and served. Choosing steamed over fried varieties is the most impactful decision for managing calorie and fat intake. By combining steamed momos with healthy, low-sodium dips and controlling your portion size, you can enjoy this popular dish without derailing your nutritional goals. Always be mindful of preparation methods and accompaniments to make the healthiest choice for your body.

For more information on soy's health benefits, you can refer to authoritative sources such as those found on Healthline.

Frequently Asked Questions

The calories in one steamed soya momo are relatively low, typically estimated to be between 20 and 50 calories, depending on the specific ingredients and size.

No, fried soya momos are not considered healthy for regular consumption. The deep-frying process dramatically increases the fat and calorie content, making them less ideal for a balanced diet.

Steamed soya momos can support weight loss when eaten in moderation as part of a balanced diet. The high protein and fiber content in soya chunks helps you feel full longer and manage appetite.

A healthier alternative is a simple homemade green chutney made with coriander, mint, green chilies, and lemon juice. This avoids the high calories and sodium found in many commercial dips, like mayonnaise.

Soya is a complete protein, containing all nine essential amino acids, which is a key benefit, especially for those on a plant-based diet. It is also lower in fat compared to many meat fillings.

To make healthier momos at home, use whole wheat flour for the dough instead of refined flour and steam them instead of frying. You can also increase the vegetable content in the filling for added nutrients and fiber.

For a diet, sticking to a small portion of 4–6 steamed momos per serving is recommended. Pair them with a salad to increase satiety and keep your overall calorie count in check.