Samai Calories & Nutrition (सामा)

Samai has 346 calories per 100g (346 kcal per 100 g)

Healthy Foods Health Rating: 7/10 Best time: Lunch, Dinner
346 kcal

Samai Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Samai broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 173 kcal 5.1 g 32.8 g 2 g
100 g standard 100 g 346 kcal 10.1 g 65.5 g 3.9 g
200 g 200 g 692 kcal 20.2 g 131 g 7.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Samai to your thali See the total calories of your whole meal.
Nutrition Facts — Samai (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 346 kcal 346 kcal 17%
Protein 10.1 g 10.1 g 20%
Carbohydrates 65.5 g 65.5 g 22%
Fat 3.9 g 3.9 g 6%
Fiber 7.7 g 7.7 g 31%
Sugar 0.4 g 0.4 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10.1 g · 12%
Carbs 65.5 g · 78%
Fat 3.9 g · 10%
Burn it off

Minutes of activity to burn 346 kcal (70 kg adult):

Brisk walking 74 min
Cycling 49 min
Running 37 min
Yoga 99 min

Is Samai good for weight loss?

Yes, in controlled portions

Samai carries roughly 346 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 7.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Samai good for muscle gain?

Useful as a supporting food

Samai provides about 10.1 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 2.9 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Samai

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Samai

Little millet, a tiny grain cooked like rice and eaten on fasting days.

Frequently asked questions about Samai

100 g of samai contains approximately 346 calories, along with 10.1 g protein, 65.5 g carbohydrates and 3.9 g fat.

100 gram samai (100 g) mein lagbhag 346 calorie aur 10.1 g protein hota hai. Isme 65.5 g carbs aur 3.9 g fat bhi hota hai.

100 ग्राम सामा (100 ग्राम) में लगभग 346 कैलोरी और 10.1 ग्राम प्रोटीन होता है। इसमें 65.5 ग्राम कार्बोहाइड्रेट और 3.9 ग्राम फैट भी होता है।

100 g of Samai contains about 346 calories, 10.1 g protein, 65.5 g carbs and 3.9 g fat.

Yes, in controlled portions. Samai carries roughly 346 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 7.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Samai contains about 10.1 g of protein per 100 g, which is considered moderate for Indian foods.

Samai provides roughly 65.5 g of carbohydrates and 0.4 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Samai is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 346 calories in 100 g of samai takes brisk walking for about 74 minutes, or cycling for about 49 minutes, or running for about 37 minutes, or yoga for about 99 minutes.

Compare Samai with other foods

Samai vs Khichdi Samai vs Sprouts Salad Samai vs Oats Samai vs Vegetable Soup Samai vs Bajra

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.