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Oven-baked samosa Calories
A samosa baked in the oven rather than deep-fried, typically filled with spiced potato and peas.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked samosa (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 31.2 g of carbs, 4.4 g of protein, 7.2 g of fat and 2.8 g of fiber. Its 9.6 µg of Selenium covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oven-baked samosa Nutrition Facts
Selected: 1 piece (medium) · 80 g
208
KCAL / 80G
Carbs
31.2g
· 11% DV
Protein
4.4g
· 9% DV
Fat
7.2g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 8% · Fat 32%
Oven-baked samosa nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 2.8 g | 10% |
| Protein | 4.4 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Oven-baked samosa?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 208 kcal |
| 1 ounce (medium) | 28.4 g | 74 kcal |
| 1 piece (mini) | 45 g | 117 kcal |
| 1 piece (small) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (medium) | 120 g | 312 kcal |
| 2 piece (double) | 160 g | 416 kcal |
| 1 serving (large) | 180 g | 468 kcal |
| 3 piece (triple) | 240 g | 624 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Oven-baked samosa
Where does the oven-baked samosa come from?
The oven-baked samosa is a baked version of a pastry popular across South Asia, especially India. Samosas have many regional forms and fillings, so there is no single recipe or origin story that describes every version.
What pastry is used for an oven-baked samosa?
An oven-baked samosa is usually wrapped in a thin wheat-flour pastry, which becomes crisp when baked. Some home cooks use filo or ready-made pastry instead; these alternatives can be flakier and may need careful sealing to hold the filling.
How is an oven-baked samosa sealed so the filling stays inside?
Seal an oven-baked samosa by folding the pastry firmly around cooled filling and pressing the edges together with a little water or flour paste. Avoid overfilling it, since a bulging seam is more likely to open during baking.
Can you make oven-baked samosas ahead of time?
Yes, you can assemble oven-baked samosas ahead and refrigerate them covered before baking. Keep the filling cool and avoid leaving the pastry exposed to air, which can dry it out and make the edges difficult to seal.
Can oven-baked samosas be frozen?
Yes, oven-baked samosas can be frozen, either before or after baking. Freeze them in a single layer first, then transfer them to a sealed container; bake or reheat from frozen until the pastry is crisp and the filling is hot.
What chutney goes with an oven-baked samosa?
Mint-coriander chutney and tamarind chutney are classic choices with an oven-baked samosa. The fresh, tangy or sweet-sour sauces balance the savory spiced filling; plain yogurt or a yogurt-mint dip also works.
How do you keep an oven-baked samosa from getting soggy?
Keep an oven-baked samosa crisp by cooling the filling before wrapping, using a dry filling, and spacing the pastries apart on the baking tray. After baking, place them on a rack rather than covering them while hot.
Is an oven-baked samosa healthier than a fried samosa?
An oven-baked samosa is generally made with less added oil than a deep-fried one, but that does not automatically make every version healthier. Its pastry and filling still matter, and a baked samosa remains a prepared food rather than an unprocessed ingredient.
How do you reheat an oven-baked samosa without making it soft?
Reheat an oven-baked samosa in an oven or air fryer to restore some crispness. A microwave heats it quickly but tends to soften the pastry. Heat until the center is hot, especially if the samosa was refrigerated.
Can an oven-baked samosa be a meal or is it just a snack?
An oven-baked samosa can be either a snack or part of a meal. Serve it with a salad, vegetables, or a bean dish to make a more substantial plate; chutney alone is a traditional accompaniment, not a full meal.
Oven-baked samosa Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Folate
36µg · 9% DV
B3
1.36mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Selenium
9.6µg · 17% DV
Copper
0.13mg · 14% DV
Sodium
264mg · 11% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
196mg · 6% DV
Oven-baked samosa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked samosa
To burn the 208 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oven-baked samosa?
An oven-baked samosa is a South Asian savoury pastry: a folded, usually triangular shell filled with spiced potato and peas. Baking gives the pastry a crisp, browned finish without deep-frying, while keeping the familiar warmly seasoned filling.
Across South Asia it is commonly eaten as a snack, often with chutney and tea; elsewhere, it works well as a party bite, starter or light lunch alongside salad. Its pastry makes it a carbohydrate-forward snack, with some fibre from the filling—3.5 g per 100 g. For a lighter plate, serve one with fresh vegetables and a tangy dip rather than pairing it with another pastry.
How Nutritious Is Oven-baked samosa?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oven-baked samosa Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oven-baked samosa Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked samosa Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oven-baked samosa Fat Profile
SATURATED
1.12g
MONOUNSATURATED
3.04g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 37.3:1
Above the ideal 4:1 (37.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.