Idli vs samosa: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain idli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Samosa |
|---|---|---|
| Serving | 2 idli | 1 samosa |
| Calories | 184 kcal | 253 kcal |
| Protein | 6 g | 4 g |
| Carbs | 38 g | 31 g |
| Fat | 1 g | 12 g |
| Protein per 100 kcal | 3.4 g | 1.6 g |
| Calories from fat | 3% | 44% |
What the numbers say
- Samosa has 69 kcal more a serving than idli. One serving of samosa has the calories of about 1.4 servings of idli.
- Idli has more protein: 6 g vs 4 g.
- For protein per calorie, idli wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Idli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Idli, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.