Samosa
Moderate nutritional value
Fried pastry with a spiced filling.
A samosa is a triangular pastry of wheat flour dough filled with spiced potato, peas and sometimes minced meat, then deep-fried until crisp. It is high in fat from the frying and pastry and mostly refined carbohydrate, with little protein. One samosa of about 100 g has around 260 kcal; baking them brushed with a little oil cuts the fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5g | 8.9% |
| Fat | 14g | 20.0% |
| Carbs | 30g | 10.0% |
| Simple Sugars | 10.5g | Estimate |
| Complex Carbs | 17.5g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 45g | 1.8% |
| Calories | 260 | 11.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.06 | g | 5.3% |
| Monounsaturated | 8.69 | g | 34.8% |
| Polyunsaturated | 3.96 | g | 30.5% |
| Omega-3 | 1.188 | g | Estimate |
| Omega-6 | 2.772 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.87 | mg |
| Vitamin E | 2.26 | mg |
| Selenium | 8.95 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 9.43 | mcg | 1.0% |
| vitamin B1 | 0.083 | mg | 6.9% |
| vitamin B2 | 0.027 | mg | 2.1% |
| vitamin B3 | 0.943 | mg | 5.9% |
| vitamin B6 | 0.12 | mg | 7.1% |
| vitamin B9 | 11.9 | mcg | 3.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.87 | mg | 5.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 2.26 | mg | 15.1% |
| vitamin K | 12.6 | mcg | 10.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 15.8 | mg | 1.6% |
| iron | 0.958 | mg | 5.3% |
| magnesium | 18.7 | mg | 4.7% |
| phosphorus | 54.5 | mg | 7.8% |
| potassium | 182 | mg | 7.0% |
| sodium | 308 | mg | 13.4% |
| zinc | 0.4 | mg | 3.6% |
| copper | 0.121 | mg | 13.4% |
| manganese | 0.283 | mg | 12.3% |
| selenium | 8.95 | mcg | 16.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 109 | mg | 15.6% | 84% |
| Isoleucine | 179 | mg | 12.8% | 74% |
| Leucine | 330 | mg | 12.1% | 67% |
| Lysine limiting | 169 | mg | 8.0% | 44% |
| Methionine | 173 | mg | 16.5% | 93% |
| Phenylalanine | 387 | mg | 22.1% | 117% |
| Threonine | 151 | mg | 14.4% | 75% |
| Tryptophan | 61 | mg | 21.8% | 115% |
| Valine | 217 | mg | 11.9% | 67% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Plain flour 200 g
- Potatoes, boiled and diced 300 g
- Green peas 80 g
- Cumin seeds 1 tsp
- Ground coriander 1 tsp
- Garam masala 1 tsp
- Green chili, minced 1
- Fresh ginger, grated 1 tsp
- Oil for dough 3 tbsp
- Oil for deep-frying 500 ml
- Salt to taste
Instructions
- 1
Rub the 3 tbsp oil and a pinch of salt into the flour, then add enough water to make a stiff dough and rest it, covered, for 30 minutes.
- 2
Fry the cumin seeds in a little oil, then add the ginger, chili, ground coriander and garam masala.
- 3
Stir in the potatoes and peas, season with salt, and mash lightly into a chunky filling; let it cool.
- 4
Divide the dough into balls, roll each into a thin oval, cut in half and form each half into a cone, sealing the seam with water.
- 5
Fill each cone with the potato mixture and pinch the top edge firmly to seal.
- 6
Deep-fry in oil heated to 160 C, turning, for about 8 minutes until golden and crisp, then drain and serve with chutney.