Oats vs Samosa

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Samosa has 437 kcal and 6.7 g protein.

Oats

375
kcal per 100 g
13.8 g protein

Samosa

437
kcal per 100 g
6.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Oats Samosa Difference
Calories Fewer calories for the same weight 375 kcal better 437 kcal 14%
Protein More protein helps with fullness and muscle 13.8 g better 6.7 g 51%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 40 g better 41%
Fat Lower fat means lower calorie density 6.3 g better 27.5 g 77%
Fiber More fibre improves fullness and digestion 10 g better 2.5 g 75%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 2 g better 20%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Oats

Oats is the lighter choice at 375 kcal per 100 g against 437 for Samosa — about 14% fewer calories for the same weight on your plate. That does not make Samosa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 6.7 g for Samosa. To match that from Samosa you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Oats vs Samosa — common questions

Samosa has more calories — about 437 kcal per 100 g compared with 375 kcal for Oats.

Oats has more protein — 13.8 g per 100 g against 6.7 g for Samosa.

Oats is the lighter choice at 375 kcal per 100 g against 437 for Samosa — about 14% fewer calories for the same weight on your plate. That does not make Samosa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 6.7 g for Samosa. To match that from Samosa you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 812 kcal and 20.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Oats has the edge, mainly on calorie density. Per 100 g, Oats has 375 kcal and 13.8 g protein, while Samosa has 437 kcal and 6.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Oats nutrition & serving sizes
Full Samosa nutrition & serving sizes

Other comparisons

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.