Paratha vs Samosa

Per 100 g, Paratha has 300 kcal and 6.7 g protein, while Samosa has 437 kcal and 6.7 g protein.

Paratha

300
kcal per 100 g
6.7 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 Paratha Samosa Difference
Calories Fewer calories for the same weight 300 kcal better 437 kcal 31%
Protein More protein helps with fullness and muscle 6.7 g 6.7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 36.7 g better 40 g 8%
Fat Lower fat means lower calorie density 14.2 g better 27.5 g 48%
Fiber More fibre improves fullness and digestion 2.5 g 2.5 g about the same
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 2 g 60%
"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?

Paratha

Paratha is the lighter choice at 300 kcal per 100 g against 437 for Samosa — about 31% 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?

Paratha

Both carry a similar amount of protein (6.7 g and 6.7 g per 100 g), so Paratha takes it on the calorie cost — 2.2 g of protein per 100 kcal against 1.5 g. You get the same protein for less of your daily budget.

Paratha vs Samosa — common questions

Samosa has more calories — about 437 kcal per 100 g compared with 300 kcal for Paratha.

They are close. Paratha has 6.7 g and Samosa has 6.7 g of protein per 100 g.

Paratha is the lighter choice at 300 kcal per 100 g against 437 for Samosa — about 31% 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.

Both carry a similar amount of protein (6.7 g and 6.7 g per 100 g), so Paratha takes it on the calorie cost — 2.2 g of protein per 100 kcal against 1.5 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 737 kcal and 13.4 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 Paratha has the edge, mainly on calorie density. Per 100 g, Paratha has 300 kcal and 6.7 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 Paratha nutrition & serving sizes
Full Samosa nutrition & serving sizes

Other comparisons

Paratha vs Palak Paneer Paratha vs Pav Bhaji Paratha vs Roti Paratha vs Chicken Curry Paratha vs Naan Paratha vs Methi Thepla

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.