Poha vs samosa: calories and protein compared
Short answer: for fat loss pick poha; for muscle gain poha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Poha | Samosa |
|---|---|---|
| Serving | 1 plate | 1 samosa |
| Calories | 274 kcal | 253 kcal |
| Protein | 6 g | 4 g |
| Carbs | 42 g | 31 g |
| Fat | 9 g | 12 g |
| Protein per 100 kcal | 2.1 g | 1.6 g |
| Calories from fat | 31% | 44% |
What the numbers say
- Poha has 21 kcal more a serving than samosa. One serving of poha has the calories of about 1.1 servings of samosa.
- Poha has more protein: 6 g vs 4 g.
- For protein per calorie, poha wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Poha, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Poha, 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.