How many calories in a baked chicken samosa?

December 11, 2025 •

3 min read

A small homemade baked chicken samosa can contain as few as 120-130 calories, a significant reduction compared to a deep-fried one, which can be over 200 calories. This makes baked samosas a far more health-conscious choice for a savory snack that doesn't compromise on flavor or satisfaction.

Quick Summary

The calorie count of a baked chicken samosa depends on its size and ingredients, but it is substantially lower than a fried version. This guide explores the nutritional profile, compares baking and frying, and offers tips for making a healthier snack.

Key Points

Calorie Difference: Baked chicken samosas typically contain 120-180 calories, a significant reduction compared to the 150-250+ calories found in fried versions.
Lower Fat Content: Baking requires minimal oil, leading to a much lower overall fat and saturated fat content per samosa compared to deep frying.
Filling Customization: The choice of filling, such as using lean ground chicken and incorporating more vegetables, directly affects the calorie and nutrient density.
Dough Matters: Using whole wheat flour instead of refined all-purpose flour increases the fiber content, making the snack more filling.
Portion Control: Given the calorie variation based on size, choosing or making smaller, snack-sized samosas helps manage overall intake effectively.
Retained Nutrients: Baking helps preserve the nutritional value of the filling ingredients, whereas deep-frying can diminish some nutrients.

Understanding the Calories in a Baked Chicken Samosa

While a deep-fried samosa is a well-known calorie-dense snack, its baked cousin offers a healthier alternative without sacrificing the delicious combination of spiced chicken and a crispy outer layer. The exact number of calories in a baked chicken samosa is not fixed, as it depends heavily on several factors, including size, the type of pastry, and the ingredients in the filling. By understanding these components, you can better manage your intake and make informed choices.

Factors Influencing Calorie Count

Size of the Samosa: A miniature, single-bite samosa will naturally have fewer calories than a large, generously filled one. Some products list calories per 70g serving, while others specify per piece.
Type of Pastry: Traditional samosas are often made with all-purpose flour, but healthier versions use whole wheat flour or phyllo dough. Whole wheat provides more fiber, making the snack more filling, while phyllo dough contains less fat. The amount of oil or ghee used to make the dough and brush the surface also impacts the final count.
Chicken and Filling: Opting for lean ground chicken breast over fattier cuts or minced meat is a simple way to reduce the calorie and saturated fat content. Many recipes also include vegetables like peas, onions, and potatoes. While vegetables add nutritional benefits, starchy ones like potatoes will increase the overall carbohydrate load.
Added Oil: A minimal amount of oil, often brushed on the pastry for browning, is used for baking. This is a stark contrast to the large amount of oil absorbed during deep frying, which is the primary reason for the calorie difference.

Baked vs. Fried: A Calorie Comparison

One of the most significant advantages of choosing a baked samosa is the considerable reduction in fat and calories. The deep-frying process forces the pastry to absorb a large amount of oil, which dramatically increases the caloric density of the snack.

Samosa Calorie Comparison Table


Feature	Baked Chicken Samosa	Fried Chicken Samosa
Cooking Method	Oven-baked or air-fried with minimal oil.	Deep-fried in a large quantity of oil.
Calorie Count (approx.)	120–180 calories per medium samosa.	150–250+ calories per medium samosa.
Fat Content	Significantly lower, typically 4–7 grams.	Much higher due to oil absorption, up to 15–20 grams.
Health Impact	Lower in saturated fat and calories, better for weight management.	Higher risk for weight gain and heart health concerns due to fat content.
Texture	Crispy and flaky, can sometimes be less oily.	Very crispy and often greasy, with a rich texture.

Making Your Baked Chicken Samosa Even Healthier

For those seeking to maximize the health benefits of their samosas, several modifications can be made without sacrificing taste. These tweaks are especially useful for people managing their weight or looking for nutrient-dense snack options.

Healthy Modifications for Homemade Samosas

Use lean protein: Stick to lean ground chicken breast to minimize saturated fat.
Increase vegetables: Add more non-starchy vegetables like peas, finely chopped carrots, bell peppers, or spinach to boost fiber and micronutrients.
Swap the flour: Consider replacing all-purpose flour (maida) with whole wheat flour for added fiber and a higher nutrient profile. You can also use phyllo dough for a very low-fat, crispy alternative.
Control the oil: When brushing your samosas before baking, use a minimal amount of a heart-healthy oil like olive or avocado oil.
Choose a healthy dip: Instead of high-fat chutneys, opt for a mint-yogurt dip or a simple splash of lime juice to enhance the flavor.

For a creative, healthier take on samosas, consider trying open-faced versions made with minimal fuss. One excellent resource for a simple, baked, open-faced chicken samosa recipe can be found on Urban Farmie, showcasing how to achieve a delicious result with less oil.

Conclusion

A baked chicken samosa is a flavorful and satisfying snack that serves as a much healthier alternative to its deep-fried counterpart. With a calorie count typically ranging from 120-180 for a medium-sized portion, it offers a way to enjoy this popular Indian delicacy with less fat and fewer calories. By being mindful of the ingredients used in the filling, choosing a healthier pastry base, and opting for an oven or air-fryer, you can easily control the nutritional profile of your samosas. While they should still be enjoyed in moderation as part of a balanced diet, baking allows for a delicious treat that aligns better with health and wellness goals. Making simple adjustments to your recipe empowers you to enjoy this snack guilt-free, knowing you've made the healthier choice.

Frequently Asked Questions

A deep-fried chicken samosa typically contains between 150 and 250 calories, with the exact amount depending on its size and the amount of oil absorbed during frying.

Baking significantly reduces the calories in a samosa by eliminating the need for deep frying. This prevents the pastry from absorbing large amounts of oil, which contributes the most to a fried samosa's high calorie count.

Yes, baked chicken samosas can be enjoyed in moderation as part of a weight loss diet. By opting for a baked version and controlling your portion size, you can enjoy this snack without a major calorie setback.

To make them healthier, use lean ground chicken breast for the filling, swap all-purpose flour for whole wheat flour, and add more non-starchy vegetables like peas or carrots. You can also use phyllo dough for a lighter crust.

Yes, phyllo dough is an excellent option for baked samosas. It creates a very light and crispy texture with much less fat than traditional pastry, making it a lower-calorie choice.

Replacing refined all-purpose flour with whole wheat or multigrain flour increases the fiber content of the samosa. This makes it more filling and can help manage your overall calorie intake.

For an extra crispy crust, you can use phyllo dough or brush the pastry with a small amount of oil or melted ghee before baking. Some recipes suggest a pinch of baking soda in the dough for extra flakiness.

Chicken filling typically offers a better protein-to-calorie ratio than a starchy potato filling. Lean ground chicken adds high-quality protein, which can help with satiety, especially when paired with plenty of vegetables.