Pav Bhaji vs Samosa

Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Samosa has 437 kcal and 6.7 g protein.

Pav Bhaji

133
kcal per 100 g
2.7 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 Pav Bhaji Samosa Difference
Calories Fewer calories for the same weight 133 kcal better 437 kcal 70%
Protein More protein helps with fullness and muscle 2.7 g 6.7 g better 60%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 40 g 63%
Fat Lower fat means lower calorie density 6.7 g better 27.5 g 76%
Fiber More fibre improves fullness and digestion 1.3 g 2.5 g better 48%
Sugar Less sugar means a gentler blood-sugar response 2 g 2 g about the same
"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?

Pav Bhaji

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 437 for Samosa — about 70% 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?

Samosa

Samosa is the stronger protein source, with 6.7 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Pav Bhaji is more efficient per calorie (2 g of protein per 100 kcal against 1.5 g), so it is the better pick if you are also holding calories down.

Pav Bhaji vs Samosa — common questions

Samosa has more calories — about 437 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Samosa has more protein — 6.7 g per 100 g against 2.7 g for Pav Bhaji.

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 437 for Samosa — about 70% 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.

Samosa is the stronger protein source, with 6.7 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Pav Bhaji is more efficient per calorie (2 g of protein per 100 kcal against 1.5 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 570 kcal and 9.4 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 Pav Bhaji has the edge, mainly on calorie density. Per 100 g, Pav Bhaji has 133 kcal and 2.7 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 Pav Bhaji nutrition & serving sizes
Full Samosa nutrition & serving sizes

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.