⏱ 40 min totalSweetcorn and Cheese Samosa
Per 1 serving · 343 g · 8 ingredients
of a 2,000 cal day
- Protein21g5% of calories
- Carbs60g15% of calories
- Fat139g79% of calories
At a glance
One serving of Sweetcorn and Cheese Samosa (343 g) has 1547 calories, with 21 g of protein, 60 g of carbohydrates and 139 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (42% DV), Vitamin A (33% DV) and Vitamin E (86% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 177% and 32% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin A33%
- Vitamin E86%
- Vitamin K64%
- Thiamine34%
- Riboflavin (B2)37%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin C16%
- Vitamin B613%
- Vitamin B1219%
- Pantothenic acid12%
- Magnesium10%
Watch
20%+ of the daily value
- Sodium31%
- Saturated fat177%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Butter
⅛ small Onion
⅛ medium Green bell pepper
⅜ can (12 oz) yields Sweet corn
1 ⅝ tbsp chopped Chives
1 ¹¹⁄₁₆ slice (1 oz) Cheddar cheese
3 ½ oz Puff pastry
⁵⁄₁₆ cup Canola oil
Directions
- 1
Heat the butter in a non-stick pan over medium heat.
- 2
Once melted, stir in the chopped onion and green pepper.
- 3
Simmer until the onions have turned translucent.
- 4
Add sweet corn and simmer until cooked through.
- 5
Stir in chopped chives.
- 6
Remove the sweet corn from the stove and add grated cheese.
- 7
Allow sweet corn mixture to cool.
- 8
Place pastry on damp tea towel. Remove one sheet and place on a flat surface (cut into small squares if not pre-cut).
- 9
Fold one end to form a small triangle.
- 10
Continue this step in the opposite direction. This will form a small pocket.
- 11
Add sweet corn mix into pocket.
- 12
Continue folding the pastry as in step 10 and 11.
- 13
Seal the ends with flour mixture and water or with an egg wash.
- 14
Heat oil to 365 degrees F (for frying).
- 15
Fry the samosa in hot oil until evenly browned.
Vitamins & minerals
Amounts for 1 serving (343 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 295 μg | 33% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 13 mg | 86% |
| Vitamin K | 77 μg | 64% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0.4 μg | 19% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 346 mg | 35% |
| Iron | 3 mg | 37% |
| Potassium | 267 mg | 6% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 336 mg | 48% |
| Zinc | 3 mg | 23% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 25% |
| Selenium | 38 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 6 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 245 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.3 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 72 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 25 g | — |
| Proline | 2 g | — |
| Retinol | 274 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 6 g | — |
| Total omega 6 | 13 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 1,547 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 294minWalking (3.5 mph)
- 186minCycling (moderate)
- 129minRunning (6 mph)
- 218minSwimming laps
Common questions
How many calories are in Sweetcorn and Cheese Samosa?
One serving of Sweetcorn and Cheese Samosa (1 serving) has 1547 calories, which works out to 451 calories per 100 g. That is about 77% of a 2,000-calorie day.
Is Sweetcorn and Cheese Samosa high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 5% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweetcorn and Cheese Samosa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweetcorn and Cheese Samosa?
713 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweetcorn and Cheese Samosa?
3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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