Nutritional Facts of Baked Samosa, Calories in Baked Samosa

by Tarla Dalal
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How many calories does one Baked Samosa have?

One Baked Samosa gives 32 calories. Out of which carbohydrates comprise 17 calories, proteins account for 3 calories and remaining calories come from fat which is 13 calories.  One Baked Samosa provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Baked Samosa recipe | Punjabi baked samosa | Veg healthy Samosa | baked samosa from whole wheat flour | with amazing 30 images.

Who doesn’t love samosas? Even though all of us feel a wee itch of guilt while biting into a Punjabi samosa, the rush of fun, excitement and memories that it brings back totally overrides such negative emotions! We have modified the deep fried Punjabi Samosa recipe to a Veg healthy Samosa made from whole wheat flour. 

These baked samosa are healthier than regular ones, but every bite remains as exciting as ever. It is also quite convenient, because you can bake the samosas at one shot instead of deep-frying them few at a time. 

To make Punjabi baked samosa , first we will prepare the outer covering. Combine whole wheat flour, ghee and salt together in a deep bowl and add enough water to make a firm dough. Ghee or moeen will help in getting the covering crusty. Keep aside covered with a wet muslin cloth or a plate for 15 minutes. Further, for the baked samosa stuffing, heat the oil in a deep non-stick pan and add the cumin seeds. Add the potatoes and sauté for 2 minutes. Add the ginger-green chilli paste to enhance the taste, salt, dry mango powder, chilli powder, green peas coriander, mix well and sauté for another 2 minutes. You can add chaat masala if you do not have amchur powder. Cool the mixture completely. Next, to proceed making baked samosa, divide the dough into 10 equal portions. Roll a portion into a ball and flatten them between your palms.

Roll out a portion of the dough into an oval of 4 by 6 using a little whole wheat flour for rolling. Divide each chapati into 2 halves, make a cone from each half. Stuff each cone with approx. 1 tbsp of the stuffing. Seal the edges carefully using a little water. Arrange them on a greased baking tray, brush 2 tsp of oil evenly over all the samosas and bake in a pre-heated oven at 180ºc (360ºf ) for 15 minutes. Turn them over and bake again for 15 minutes. Serve the baked samosa immediately with pudina chutney.

We have also replaced maida with whole wheat flour to improve the health quotient. To make the baked samosas healthier, cut the potatoes amount and replace with green peas. You need to keep one thing in mind though – these samosas must be served immediately as they get soft and soggy after a while. 

So, once you turn them over half way through baking, prepare the chutney and put the kettle on the stove. As soon as the Baked Samosas are ready, serve them with tangy Green Chutney and garam Chai.

Is Baked Samosa healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. 

Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

Can diabetics, heart patients and over weight individuals have Baked Samosa?

No, this recipe is not good for diabetics, heart and weight loss. However, this recipe is a far healthier version of deep fried Punjabi Samosa. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukku or buckwheat pancake as one healthy recipe option. 

Baked Samosa with Mixed Sprouts, Healthy Snack

Baked Samosa with Mixed Sprouts, Healthy Snack

Healthy Chutney to have with Samosa

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Can healthy individuals have Baked Samosa?

Yes, but don't have too many samosas.

How to burn 32 calories that come from Baked Samosa?

Walking (6 kmph) = 10 mins

Running (11 kmph) = 3 mins

Cycling (30 kmph) = 4 mins       

Swimming (2 kmph) = 5 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per samosa% Daily Values
Energy32 cal2%
Protein0.7 g1%
Carbohydrates4.2 g1%
Fiber0.7 g3%
Fat1.5 g2%
Cholesterol0 mg0%
Vitamin A29.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.6 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)2.6 mcg1%
Calcium3 mg0%
Iron0.2 mg1%
Magnesium7.1 mg2%
Phosphorus17.2 mg3%
Sodium1.7 mg0%
Potassium29.4 mg1%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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