GitsBatters & Ready Mixes

Gits Upma Breakfast Mix

Published

Summary

Gits Upma Breakfast Mix is an instant semolina mix with chana dal, chilli and curry leaves, ready in a few minutes. It scores EA4: nutrition is low because it is mostly semolina with modest protein and no declared fibre, ingredients are strong thanks to a short, plain list, and risk is high because of the salt. Best as an occasional breakfast, with vegetables added.

Full summary

Gits Upma Breakfast Mix

Gits Upma Breakfast Mix scores EA4 on CleanPlate: nutrition E, ingredients A, load risk 4.

11%70%15%

Tap a slice or a name to see what it is made of.

Share of calories, per 100 g

  • Protein: 9.5 g per 100 g, 11% of the calories.
  • Carbs (not counting sugars and fibre): 62.5 g per 100 g, 70% of the calories.
  • Sugars: 4 g per 100 g, 4% of the calories, of which 2 g is added.
  • Fat: 6 g per 100 g, 15% of the calories, of which 2.5 g is saturated.
Added sugar2 g
Saturated fat2.5 g
Sodium1560 mg

The tick is the “high” line

Watch
Contains BHA; High sodium (1560mg per 100g)
On the pack
3 claims checked: 2 hold, 1 needs care

Last reviewed October 28, 2026

Ingredients, decoded

10 listed
  • Semolina
  • Bakery Shortening
  • Salt
  • Chana Dal
  • Sugar
  • Dehydrated Green Chilli
  • Lime Juice Powder
  • Mustard Seeds
  • Dehydrated Curry Leaves
  • Ginger Powder
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Gits Upma Breakfast Mix pack, front view

1 teaspoon of sugar in every 100 g · 4 g total sugar, 5 g a teaspoon

High saltNutrition per 100 g
ENutrition densityAIngredient integrity4Load risk
Nutrition facts
Energy358 kcal
Protein9.5 g
Carbohydrates66.5 g
Total sugars4 g
Added sugars2 g
Total fat6 g
Saturated fat2.5 g
Trans fat0 g
Cholesterol0 mg
Sodium1560 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Gits Upma Breakfast Mix

A plain upma list with 1,560 mg sodium per 100 g

Gits Upma Breakfast Mix is a 200 g pouch of instant upma mix. It is built on semolina (80%), with bakery shortening (palmolein oil, sesame oil and BHA as an antioxidant), salt, chana dal, sugar, dehydrated green chilli, lime juice powder, mustard seeds, curry leaves and ginger. It is bought by people who want a hot South Indian breakfast in a few minutes, and the pouch makes four servings.

Per 100 g of dry mix there are 358 kcal, 9.5 g protein, 66.5 g carbohydrate, 6 g fat (2.5 g saturated), 2 g added sugar and 1,560 mg sodium. One 50 g serve gives about 179 kcal, 4.75 g protein and 780 mg sodium. Fibre is not declared on the panel.

The pack says no preservatives, no artificial colours and no artificial flavours. The colours and flavours claims hold, but BHA is listed as an antioxidant in the shortening, so the preservatives line is worth reading with care. CleanPlate scores it EA4.

Why Gits Upma Breakfast Mix scores EA4

Nutrition is an E: protein is 9.5 g per 100 g and no fibre or micronutrients are declared. Ingredients are an A on a short, plain list, and risk is a 4 on 1,560 mg sodium per 100 g.

How we score →
01 Nutrition densityA to E
E

Very low nutrient density

Protein
9.5 g
Fibre
Not declared
Vitamins and minerals
None declared
Energy
358 kcal

01 Nutrition density: why E

Protein is 9.5 g per 100 g, much of it from semolina and chana dal. Fibre is not declared and no vitamins or minerals are listed, so nothing lifts the grade.

Energy is 358 kcal per 100 g, 179 kcal in a 50 g serve. The base is mostly semolina, so the mix gives starch and energy with little else.

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.

02 Ingredient integrityA to E
A

Clean, minimally processed

Base
Semolina
Main fat
Bakery Shortening)
Sweeteners
Sugar
Additives
1
Flagged
BHA

02 Ingredient integrity: why A

The list is short and recognisable: semolina at 80%, chana dal, chilli, lime juice powder, mustard seeds, curry leaves and ginger. No colours, no flavour additives and no hydrogenated fat are listed, and the declared trans fat is accepted at 0 g.

BHA (320), the antioxidant in the bakery shortening, costs ingredient points. Only semolina has a declared percentage, which is a small label cost, but the grade stays high.

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Load risk1 to 5
4

High risk

Added sugar
2 g
Sodium
1560 mg
Saturated fat
2.5 g
Trans fat
0 g

03 Load risk: why 4

Sodium drives the risk grade: 1,560 mg per 100 g, about 3.9 g of salt, and 780 mg in one 50 g serve. It is by far the largest part of the risk number.

Saturated fat (2.5 g per 100 g), added sugar (2 g) and energy add little. Trans fat is 0 g, so the grade is a 4 because of the salt.

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

Red flags

  • Red flag: Contains BHA
  • Red flag: High sodium (1560mg per 100g)
  • Red flag: Palm oil listed

Green flags

Nothing stands out in its favour.

Does Gits Upma Breakfast Mix live up to its claims?

The no artificial colours or flavours claims hold. The no preservatives claim needs care, because BHA is listed as an antioxidant in the shortening.

  • On the pack

    “No Preservatives”

    Be careful

    No preservative class is listed, but BHA is named as an antioxidant in the bakery shortening. It protects the fat and costs ingredient points.

  • On the pack

    “No Artificial Colours, No Artificial Flavours”

    Holds

    No colour or flavour additive is listed. The taste comes from chilli, mustard seeds, curry leaves, ginger and lime juice powder.

  • On the pack

    “Cook 4 servings of approx. 180g each”

    Holds

    A 200 g pouch at 50 g a serve makes four servings, each cooked up to about 180 g with water.

What's in Gits Upma Breakfast Mix?

Semolina (80%) leads, then shortening with BHA, salt and chana dal. The salt and the BHA are what to watch.

The ingredient list, read for you

Semolina is 80% of the mix, so it is mainly a semolina base. Bakery shortening (palmolein oil, sesame oil and the antioxidant BHA) supplies the fat for tempering. Salt comes third, ahead of chana dal, sugar and the seasonings: green chilli, lime juice powder, mustard seeds, curry leaves and ginger. Only semolina has a percentage.

Ingredients to watch

  • SodiumConcern

    1,560 mg per 100 g, about 3.9 g of salt. One 50 g serve has 780 mg, which drives the risk grade.

  • BHA (320)Worth watching

    An antioxidant in the bakery shortening. It costs ingredient points, though it is the only additive listed.

  • Semolina baseWorth watching

    80% of the mix, with 9.5 g protein per 100 g and no declared fibre, so nutrition stays low.

  • Short ingredient listFine

    Ten ingredients, mostly semolina, dal and seasonings, with no colours, flavours or hydrogenated fat.

  • Sugar and trans fatFine

    Added sugar is 2 g per 100 g, 1 g per serve. Trans fat is 0 g.

What it doesn’t have

  • Fibre is not declared on the panel.
  • No vitamins or minerals are declared, and no vegetable content is stated beyond the dry seasonings.

Who should eat Gits Upma Breakfast Mix?

An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one serve has 780 mg sodium.

  • Most adultsOccasionally

    One serve has 780 mg sodium, about two fifths of a day's limit.

  • ChildrenOccasionally

    780 mg sodium in a 50 g serve is a lot of salt for a small child.

  • High blood pressureRarely

    1,560 mg sodium per 100 g, and a second serve takes the day past three quarters of the limit.

  • Weight managementOccasionally

    179 kcal per serve is moderate, but protein and fibre are low and the salt adds up.

Recipes with Gits Upma Breakfast Mix

Add vegetables, chilli and coconut chutney to stretch a serve, and go easy on ghee, which adds saturated fat to a mix that already carries 2.5 g per 100 g.

Vegetable upma

Stir in chopped onion, carrot, peas or beans, so each 50 g serve of mix, with 4.75 g protein and no declared fibre, becomes a fuller bowl.

Spicier upma

The pack suggests one chopped green chilli added to the mix, for more heat without extra salt.

Upma with coconut chutney

The pack gives a coconut chutney recipe. Keep the chutney lightly salted, since the mix already has 780 mg sodium per serve.

Lighter-salt bowl

Use a little less mix per bowl and bulk it out with vegetables. Sodium falls in step with the mix, from 780 mg per 50 g serve.

Gits Upma Breakfast Mix: common questions

What is the CleanPlate score of Gits Upma Breakfast Mix?

Gits Upma Breakfast Mix is an instant semolina mix with chana dal, chilli and curry leaves, ready in a few minutes. It scores EA4: nutrition is low because it is mostly semolina with modest protein and no declared fibre, ingredients are strong thanks to a short, plain list, and risk is high because of the salt. Best as an occasional breakfast, with vegetables added. Nutrition E, ingredients A, load risk 4; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.

How many calories and how much protein are in Gits Upma Breakfast Mix?

Per 100 g, Gits Upma Breakfast Mix has 358 kcal, 9.5 g protein, 66.5 g carbohydrate, 6 g fat and 2.5 g saturated fat. One serve (50 g dry mix, 1 of 4 servings) has 179 kcal and 4.8 g protein.

What are the ingredients in Gits Upma Breakfast Mix?

10 ingredients, in label order: Semolina, Bakery Shortening (Palmolein Oil, Sesame Oil, Antioxidant (BHA)), Salt, Chana Dal, Sugar, Dehydrated Green Chilli, Lime Juice Powder, Mustard Seeds, Dehydrated Curry Leaves, Ginger Powder. Flagged: BHA (moderate concern).

Does Gits Upma Breakfast Mix live up to its claims?

3 claims checked: 2 hold, 1 needs care. "No Preservatives" needs care: No preservative class is listed, but BHA is named as an antioxidant in the bakery shortening. It protects the fat and costs ingredient points.

Who should limit Gits Upma Breakfast Mix?

Most adults: occasionally. One serve has 780 mg sodium, about two fifths of a day's limit. Children: occasionally. 780 mg sodium in a 50 g serve is a lot of salt for a small child. High blood pressure: rarely. 1,560 mg sodium per 100 g, and a second serve takes the day past three quarters of the limit.

How much sugar, salt and saturated fat does Gits Upma Breakfast Mix have?

Per 100 g, Gits Upma Breakfast Mix has 2 g added sugar, 1560 mg sodium (about 3.9 g salt) and 2.5 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in salt.

Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

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