Nutritional Facts of Punjabi Samosa, Punjabi Veg Samosa Recipe, Calories in Punjabi Samosa, Punjabi Veg Samosa Recipe

by Tarla Dalal
This calorie page has been viewed 13475 times


How many calories does one Punjabi Samosa have?

One Punjabi Samosa gives 207 calories. Out of which carbohydrates comprise 80 calories, proteins account for 13 calories and remaining calories come from fat which is 114 calories.  One Punjabi Samosa provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Punjabi Samosa recipe.

Local 'halwaais' frying mouthwatering samosas in huge kadhai is a common sight in nearly any part of India. Golden brown and crispy on the outside and soft and spicy on the inside Punjabi Samosas taste as good as they look. 

The traditional Punjabi Samosa is large and its filling is mainly made up of potatoes and peas. You can even add chopped cashew nuts and raisins to make them a rich and tasty snack. 

For that extra zing you can also add some anardaana or black salt to the filling mixture. Also, while frying adjust the flame as needed for different batches as the oil should be medium hot and do not overcrowd the pan.

Is Punjabi Samosa healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. 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.  Is green peas good for diabetics and see full benefits of green peas

What's the problem?

1.  Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

2. 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.  

3. Deep fried foods : This samosa is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

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

No, this recipe is not good for diabetics, heart and weight loss. We all love Punjabi Samosa but sadly it has 3 killer issues in them. Plain flour, potatoes to make the samosa and then the samosa is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption.

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe or buckwheat pancake as one healthy recipe option. 

Baked Samosa with Mixed Sprouts, Healthy Snack

Baked Samosa with Mixed Sprouts, Healthy Snack

Can healthy individuals have Punjabi Samosa ?

No, this recipe is not healthy. 

How to burn 207 calories that come from Punjabi Samosa?

Walking (6 kmph) = 1 hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins

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

Value per samosa% Daily Values
Energy207 cal10%
Protein3.3 g6%
Carbohydrates21.4 g7%
Fiber1.5 g6%
Fat12 g18%
Cholesterol0 mg0%
Vitamin A169.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C7.5 mg19%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.7 mcg3%
Calcium10.5 mg2%
Iron0.9 mg4%
Magnesium25.5 mg7%
Phosphorus49.1 mg8%
Sodium5.5 mg0%
Potassium92 mg2%
Zinc0.3 mg3%
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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Punjabi Samosa, Punjabi Veg Samosa Recipe
 on 27 Aug 19 08:57 AM

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Tarla Dalal    Glad you liked our article on calories for Punjabi Samosa.
30 Aug 19 09:56 AM