How many calories are in one Chinese samosa? And how to make it healthier

November 3, 2025 •

4 min read

Depending on size and cooking method, a single deep-fried chicken Chinese samosa can contain anywhere from 130 to 250 calories. For anyone wondering, 'how many calories are in one Chinese samosa?', the answer is complex and depends on several key variables, including the filling, wrapper, and preparation method.

Quick Summary

The calorie count of a single Chinese samosa varies significantly, primarily influenced by its ingredients, size, and whether it is deep-fried or air-fried. Deep-fried versions are substantially higher in fat and calories, while healthier alternatives can be achieved by baking or air-frying with vegetable-heavy fillings.

Key Points

Deep-Fried vs. Air-Fried: The cooking method is the most significant factor, with deep-frying adding substantially more calories and unhealthy fat compared to air-frying or baking.
Filling Matters: Calories vary based on the filling; chicken or beef fillings are higher in calories and fat than vegetable or noodle fillings.
Size Variations: Samosa sizes can range from small party pieces (approx. 84 kcal per piece for a mini veg noodle samosa) to large street-style versions, which can exceed 250 kcal when deep-fried.
Healther Alternatives: Choose air-frying or baking, use whole wheat wrappers, and increase the proportion of vegetables to lower calories and boost fiber content.
Moderation is Key: Due to their high fat content, deep-fried samosas should be consumed in moderation as a treat to avoid negative health impacts like weight gain and high cholesterol.
Macronutrient Balance: Deep-fried samosas are typically high in fat and carbohydrates but low in protein, while healthier modifications can improve the protein-to-fat ratio.

The classic samosa has evolved from its origins in the Middle East into a global snack, with countless regional variations. The Chinese samosa is a modern, delicious fusion, typically characterized by fillings like stir-fried noodles, shredded vegetables, and spiced chicken, bound together with soy sauce and other seasonings. However, its nutritional profile, particularly the calorie content, can vary dramatically, making it a snack that requires mindful consideration within a balanced diet.

Factors Influencing a Chinese Samosa's Calorie Count

Filling Type

The ingredients used in the filling are a major determinant of the final calorie count. A deep-fried samosa with a chicken or minced beef filling will be significantly higher in calories and fat than a vegetable-only version. For example, a chicken keema samosa (about 50g) is estimated at around 215 kcal, with a notable portion coming from fat. A vegetable-filled samosa of the same size is typically slightly lower at approximately 200 kcal. A noodle-based filling, often used in Chinese samosas, can also add to the carbohydrate load, especially if made with refined flour noodles.

Cooking Method

This is arguably the most critical factor affecting the calorie content. Deep-frying involves immersing the samosa in hot oil, causing the pastry to absorb a considerable amount of fat. This process dramatically increases the overall calories. On the other hand, cooking with a method that uses far less oil, such as baking or air-frying, results in a much healthier and lower-calorie snack. An air-fried samosa can have 30-50% fewer calories and significantly less saturated fat than its deep-fried counterpart.

Size and Weight

The physical dimensions of the samosa also play a role. A small, 30-gram bakery samosa will naturally have fewer calories than a large, 50-gram version from a street vendor, irrespective of the filling. Standard calorie estimates often reference an average-sized samosa (e.g., 50g), but sizes can vary widely, from miniature party versions to large, single-serving snacks.

Estimated Calorie Ranges for Chinese Samosas

Here is a general breakdown of calorie estimates based on different factors, referencing data from various nutritional sources:

Deep-Fried Chinese Chicken Samosa (approx. 50g): Roughly 215-250 kcal. This is similar to a standard deep-fried chicken keema samosa, with calories heavily concentrated in fat.
Deep-Fried Chinese Vegetable Samosa (approx. 50g): Approximately 200-220 kcal. While the filling is vegetarian, the deep-frying process still makes it a high-calorie snack.
Air-Fried Chinese Samosa (any filling): Approximately 130-180 kcal. This method significantly reduces the calorie count by minimizing oil absorption.
Mini Frozen Chinese Samosa (approx. 30g): Some recipes and brands, like the Veg Chinese Noodle Samosa mentioned by Tarla Dalal, can be as low as 84 kcal per piece, likely due to smaller size and controlled ingredients.

Nutritional Comparison: Deep-Fried vs. Air-Fried Samosas


Nutritional Aspect	Deep-Fried Samosa (approx. 100g)	Air-Fried Samosa (approx. 100g)	Difference
Calories	250-320 kcal	160-200 kcal	Up to 50% fewer calories in air-fried
Total Fat	13-18g	3-6g	Significantly lower fat content
Saturated Fat	2-4g	1-2g	Lower saturated fat levels
Carbohydrates	18-35g	18-22g	Similar, depending on filling and wrapper
Protein	3-5g	3-5g	Similar, mainly from the filling
Sodium	200-400mg	150-300mg	Generally lower in air-fried versions

Healthier Chinese Samosa Choices

For those who enjoy the flavor of a Chinese samosa but want to reduce the unhealthy impact, several modifications can be made:

Baking or Air-Frying: This is the most impactful change. By eliminating deep-frying, you can drastically cut down on fat and calories without sacrificing the crispy texture. Modern air-fryers circulate hot air to produce a golden, crunchy exterior using minimal to no added oil.
Opt for Nutrient-Dense Fillings: Load the samosas with more shredded cabbage, carrots, bell peppers, and other low-calorie, high-fiber vegetables. This adds bulk and nutrients while keeping the calorie count down. Lean protein sources like shredded chicken breast or lentils can also replace higher-fat meats.
Use Whole Wheat Flour: The wrapper is typically made from refined all-purpose flour (maida), which provides little nutritional value. Substituting with whole wheat flour increases the fiber content, which can aid digestion and increase satiety.
Control Sauce and Sodium: Chinese samosa fillings often use high-sodium ingredients like soy sauce. Opt for low-sodium soy sauce and use other seasonings like ginger, garlic, and black pepper to enhance flavor without excessive salt.

The Role of Moderation in a Balanced Diet

While a deep-fried Chinese samosa is a high-calorie, high-fat snack, it doesn't need to be completely off-limits in a healthy diet. The key, as with most indulgent foods, is moderation. Consuming them occasionally as a treat and managing portion sizes can prevent negative health effects, such as unwanted weight gain or increased cholesterol levels.

For those with specific health concerns like diabetes or heart disease, fried snacks should be limited and healthier cooking methods should be prioritized. For more detailed information on nutrition and healthy eating, the Hint app blog provides valuable resources on monitoring your intake and making informed dietary decisions. By understanding the nutritional factors at play, you can still savor the flavors you love while maintaining a healthy lifestyle.

Conclusion

To summarize, the number of calories in one Chinese samosa is not a fixed number but a range highly dependent on its preparation. A typical deep-fried version can be a significant caloric investment, while opting for an air-fried or baked alternative offers a guilt-free way to enjoy this delicious snack. By making smarter choices regarding ingredients and cooking methods, it's possible to transform this fusion food from an occasional indulgence into a more wholesome treat that aligns with your nutritional goals.

Frequently Asked Questions

The calorie count for a frozen Chinese samosa varies by brand and size. For example, a small (30g) frozen vegetable Chinese noodle samosa is listed with around 84 calories, but a larger 100g frozen samosa can have over 250 calories.

While a Chinese vegetable samosa has a lower calorie filling than a meat-filled one, the deep-frying process can still make it a high-calorie snack. The best way to make it healthier is to air-fry or bake it, regardless of the filling.

You can enjoy Chinese samosas while trying to lose weight, but only in moderation. A single deep-fried samosa is calorie-dense and high in unhealthy fats. It is best to choose smaller, air-fried versions or consume them as an occasional treat.

To reduce the calories in a Chinese samosa, you can air-fry or bake it instead of deep-frying, use whole wheat flour for the wrapper, and fill it with more vegetables and less oil.

Yes, different fillings result in different calorie counts. For instance, a chicken-filled samosa (approx. 215 kcal for 50g) will generally have more protein and slightly different fat content compared to a vegetable-filled one (approx. 200 kcal for 50g), depending on the specific ingredients.

Cooking oil significantly increases the calorie count of a deep-fried samosa because the pastry absorbs a large amount of the oil. This adds substantial fat and calories, making it a less healthy option than air-frying.

The difference is substantial. A deep-fried samosa can have 30-50% more calories than an air-fried one of the same size and filling, primarily due to the oil absorbed during cooking.