How many calories are in a samosa?
One regular samosa weighing 100 g is 310 calories, which is also the figure per 100 g, since the standard fried piece happens to weigh exactly that. A small individual samosa of 25 g is only 78 calories. Same name, same menu, four times the number.
You'd need to walk about 62 minutes to burn the 310 calories in one regular samosa (100 g).
How long does it take to burn off a samosa?
One regular samosa (100 g) is 310 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 310 kcal |
|---|---|
| Walking, brisk | 1 hr 2 min |
| Cycling, moderate | 39 min |
| Swimming, moderate | 44 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 9 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (100 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Samosa quick facts
- US servings, from a cocktail bite to a full samosa
- Vegetable, chicken, frozen and mini samosas
- Sodium is the row that catches people out
- How does a samosa compare?
- Most popular samosa brands
- FAQ
Samosa quick facts
The reference here is FNDDS 2708730, "Samosa" — the only USDA entry that describes a samosa as it actually reaches the table: pastry, fried, with a spiced potato and vegetable filling. That is the thing a person holds when they look up the calories, so it sets every number on this page. The frozen retail samosas in the freezer aisle are a separate story and they get their own section below.
| Nutrient | Per 100 g | Per 1 regular samosa (100 g) | % Daily Value |
|---|---|---|---|
| Calories | 310 | 310 | 16% |
| Total fat | 17.47 g | 17.47 g | 22% |
| Saturated fat | 4.41 g | 4.41 g | 22% |
| Carbohydrate | 33.16 g | 33.16 g | 12% |
| Dietary fiber | 1.8 g | 1.8 g | 6% |
| Total sugars | 1.28 g | 1.28 g | — |
| Protein | 5.14 g | 5.14 g | 10% |
| Sodium | 388 mg | 388 mg | 17% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cholesterol is 14 mg per piece, 5% of the Daily Value, and potassium 166 mg, about 4%. There is no added-sugars row and no trans-fat row on this page, because the FNDDS release does not publish either nutrient for prepared dishes like this one. Total sugars, at 1.28 g, are close to nothing anyway — a samosa is a savory problem, not a sweet one.
Two numbers deserve a second look. Fat is 17.47 g in a single piece, more than a fifth of a day, and the shell contributes most of it: potato and peas bring almost no fat until they meet the fryer. Protein, at 5.14 g, is thin for something that eats like a meal.
US servings, from a cocktail bite to a full samosa
| Serving | Weight | Calories |
|---|---|---|
| 1 small individual samosa | 25 g | 78 kcal |
| 1 oz | 28 g | 87 kcal |
| 2 small samosas | 50 g | 155 kcal |
| 1 samosa, size not specified | 75 g | 233 kcal |
| 1 regular or large samosa | 100 g | 310 kcal |
| Per 100 g | 100 g | 310 kcal |
The 25 g, 75 g and 100 g rows are USDA household portions for this record — the database really does list three different sizes under the single word "samosa." The 2-piece row and the 1 oz row are our own arithmetic from the USDA 100 g figure, not USDA servings.
This is where most people lose the count. A cocktail-tray samosa at a party and a fat triangle from a takeout counter share a name and nothing else: 78 against 310 calories. If you are logging one, weigh it once or at least judge it against a deck of cards. The difference between the smallest and largest listed piece is 232 calories, which is more than a whole small samosa on its own.
Vegetable, chicken, frozen and mini samosas
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Vegetable (potato and pea) samosa | 310 kcal | 1 regular samosa (100 g) | 310 kcal |
| Chicken samosa, Bombay Kitchen | 228 kcal | 2 pieces (57 g) | 130 kcal |
| Frozen potato and pea samosa, Deep | 211 kcal | 1 samosa with chutney (57 g) | 120 kcal |
| Cocktail or mini samosa, Ashoka | 175 kcal | 5 pieces (40 g) | 70 kcal |
The vegetable samosa is the USDA reference and the heaviest per gram of the four. That surprises people who assume meat costs more: the chicken version is 228 calories per 100 g, roughly a quarter lighter, because chicken filling holds water where a dry, fried potato mash does not. Protein climbs at the same time, so per calorie the chicken version is the better trade.
Frozen retail samosas are the real gap in most calorie estimates. Five of the six US branded samosas we checked sit between 175 and 283 calories per 100 g — Deep's potato and pea at 211, Ashoka's cocktail size at 175, House of Spices at 250 — and only Sukhi's, at 311, matches the fried restaurant figure. The reason is preparation, not a different food: retail samosas are par-fried and then finished in an oven, so they never take the second, longer soak in hot oil.
Mini samosas are the cheapest way to eat one. Five of Ashoka's cocktail pieces are 40 g and 70 calories, about 14 calories apiece. A tray of them at a party can still add up quickly, but you would need more than forty to match two full-size samosas.
Sodium is the row that catches people out
Calories are not the number that should worry you first. One regular samosa carries 388 mg of sodium, 17% of the 2,300 mg Daily Value. Two of them, which is a normal order, reach 776 mg — 34% of a day, before rice, before curry, before a spoon of chutney. Put another way, each piece holds roughly a sixth of a teaspoon of table salt.
Saturated fat runs the same way. A single samosa has 4.41 g, 22% of the DV; two make 8.8 g, or 44%, which is our own arithmetic from the USDA figure. The Dietary Guidelines for Americans put the ceiling at 10% of calories, about 22 g on a 2,000-calorie day, so a pair of samosas eats about 40% of that allowance as an appetizer.
Fiber is where the food underdelivers: 1.8 g per piece, only 6% of the DV, despite a filling built from potatoes and peas. The refined-flour shell dilutes it. If you are aiming at the whole-grain and fiber targets, a samosa is not going to help you get there — treat it as the fried side it is, and let the rest of the plate carry the fiber.
If you are watching sodium, the frozen oven-finished samosas are the more forgiving pick, simply because a smaller piece at a lower calorie density means less of everything per serving.
How does a samosa compare?
| Filled pastry | Per 100 g | US serving | Calories |
|---|---|---|---|
| Samosa | 310 kcal | 1 oz (28 g) | 87 kcal |
| Empanada, NFS | 291 kcal | 1 oz (28 g) | 81 kcal |
| Knish | 345 kcal | 1 oz (28 g) | 97 kcal |
| Meat or poultry-filled pastry | 341 kcal | 1 oz (28 g) | 95 kcal |
Our take: the samosa is not the heavy one on this list. Of the four, only the plain empanada is lighter per gram, at 291 against 310, and the knish beats them all at 345. Where the samosa loses is protein — 5.14 g per 100 g against 10.51 g in a knish and 11.46 g in a meat-filled pastry — so it fills you less per calorie than its rivals. If you are eating a fried pastry anyway and want it to count as food rather than a snack, pick the meat-filled one. If you want the smallest number for the same satisfaction, order the smallest samosa on the menu rather than switching foods.
Most popular samosa brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Bombay Kitchen Chicken Samosa | 228 cal |
| Deep Original Potato Pea Samosas | 283 cal |
| Deep Potato & Pea Samosas | 211 cal |
| Ashoka Cocktail Potato Peas Samosa | 175 cal |
| Sukhi's Potato Samosas | 311 cal |
| House of Spices Punjabi Samosa | 250 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Samosa FAQs
How many calories are in one samosa?
One regular samosa of 100 g is 310 calories, and USDA lists the same figure per 100 g because the standard piece weighs exactly that. A small individual samosa of 25 g is 78 calories, and the 75 g size that most takeout counters hand over lands at 233 calories.
How many calories in a vegetable samosa?
A vegetable samosa, the potato-and-pea kind, is the USDA reference at 310 calories for a 100 g piece. That comes with 17.47 g of fat and 33.16 g of carbohydrate. The filling is cheap in calories; the fried pastry shell around it does almost all of the work.
How many calories in a chicken samosa?
A chicken samosa runs lighter per gram than most people guess: Bombay Kitchen's version is 228 calories per 100 g, and its two-piece serving of 57 g is 130 calories. Meat filling holds more water than spiced fried potato, which lowers the calorie density while the protein goes up.
Are baked samosas lower in calories than fried?
USDA publishes no separate row for a baked samosa, so there is no oven figure to set against the fried 310 calories per 100 g. The closest evidence is frozen retail samosas meant to be finished in an oven, which run 175 to 283 calories per 100 g across five US brands.
How much sodium is in a samosa?
A 100 g samosa carries 388 mg of sodium, 17% of the 2,300 mg Daily Value. Two of them reach 776 mg, or 34% of a day, before any chutney. That is roughly a sixth of a teaspoon of table salt per piece, which sounds small until the plate holds three.
How many carbs are in a samosa?
One 100 g samosa has 33.16 g of carbohydrate, 12% of the Daily Value, with only 1.28 g of that as total sugars and 1.8 g as fiber. The rest is starch, split between the potato filling and the flour shell. A 25 g cocktail piece carries about 8.3 g.
How many calories in 2 samosas?
Two regular samosas come to 620 calories, 776 mg of sodium and 8.8 g of saturated fat, which is 44% of a day from a side dish. Two of the small 25 g pieces are a different story at 155 calories. The weight, not the count, decides the number.
How many calories in a mini or cocktail samosa?
About 70 calories for a five-piece 40 g serving of Ashoka's cocktail size, which is roughly 14 calories each. USDA's smallest listed piece, 25 g, is 78 calories. Minis are lighter per gram too, at 175 calories per 100 g against 310 for the full fried standard.
Similar foods
- Sausage — 210 cal per link
- Italian sub — 610 cal per regular sub
- Chuck Roast — 257 cal per 3 oz
- Coconut Shrimp — 250 cal for 4 shrimp
- Hush puppies — 521 cal for 8 hush puppies
- Mozzarella — 334 cal per cup, shredded
Count it without the math
Point the camera at the plate and BodyPal counts the samosas for you, filling and all.
