MOM (Meal of the Moment)Ready-to-Eat Meals

MOM Poha

Published 29 October 2026

Summary

MOM Poha is an instant flattened-rice breakfast made by adding boiling water to a pack of rice flakes, peanuts and spices. It scores DB4: low on nutrition because rice flakes dominate, sound on ingredients thanks to a short, plain list, and high on risk because of the salt. Best as an occasional quick breakfast, with fresh vegetables alongside.

Ingredients, decoded

10 listed

Rice Flakes (Poha) (70%)
Sugar
Roasted Peanuts
Edible Vegetable Oil (Soyabean Oil)
Iodized Salt
Dehydrated Red Onion Flakes
Tomato Pieces
Spice & Condiments
- Mustard
- Red Chilli Powder
- Turmeric
Acidity Regulator (INS 330)
Dried Curry Leaves

High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives

1½ teaspoons of sugar in every 100 g · 8 g total sugar, 5 g a teaspoon

High saltHigh calories (over 400 kcal per 100 g)Nutrition per 100 g

DNutrition densityBIngredient integrity4Load risk

Nutrition facts
Energy	410 kcal
Protein	8 g
Carbohydrates	75 g
Total sugars	8 g
Added sugars	8 g
Dietary fibre	5 g
Total fat	9 g
Saturated fat	2 g
Trans fat	0 g
Cholesterol	0 mg
Sodium	1790 mg
Iron	3.1 mg
Calcium	50 mg
Potassium	160 mg
Vitamin D	0 µg

Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about MOM Poha

A 4-minute poha cup with 1,074 mg sodium

MOM Poha is a 60 g ready-to-eat pack of rice flakes (poha, 70%), sugar, roasted peanuts, soyabean oil, iodized salt, dehydrated onion, tomato pieces, mustard, red chilli, turmeric, citric acid (INS 330) and curry leaves. You empty it into a bowl, add 112 ml of boiling water and cover for 4 minutes. It is aimed at people who want a hot breakfast at home, at work or on the road without cooking.

One 60 g pack gives 246 kcal, 4.8 g protein, 3 g fibre, 4.8 g added sugar and 5.4 g fat. The cost is sodium: 1,074 mg per pack, or 1,790 mg per 100 g, which the pack prints as 2.7 g of salt. Only the rice flakes have a declared percentage, so the share of peanuts and vegetables is not known.

The front promises a four-minute meal with no added preservatives and no artificial flavours, and the ingredient list backs all three. What the name does not tell you is how much salt sits in a small pack. CleanPlate scores it DB4.

One 60 g pack makes a bowl of about 170 g once the water is added, for 246 kcal. That is a light-to-middling breakfast, with 4.8 g protein and 3 g fibre, so it will not keep everyone full until lunch. It suits a hostel room, an office desk or a train journey, where the other choice is a packet snack or skipping the meal.

Treat it as a convenience breakfast for now and then. The sodium is the part to watch: one pack carries just over half of a day's limit, so a second salty meal later in the day pushes the total up quickly. The sugar and saturated fat are small by comparison.

If you like it, you can improve the bowl rather than drop it: add chopped cucumber, tomato, a handful of fresh vegetables or a side of curd, and skip other salty foods at the same meal. Those add the vegetables and protein the pack leaves out, though they do not lower the salt in the pack itself.

Why MOM Poha scores DB4

Nutrition is a D because rice flakes lead and protein is only 8 g per 100 g. Ingredients are a B on a short, plain list. Risk is a 4 because sodium is 1,790 mg per 100 g.

How we score →

01 Nutrition densityA to E

Low nutrient density

Protein: 8 g
Fibre: 5 g
Vitamins and minerals: 4 declared
Energy: 410 kcal

01 Nutrition density: why D

Protein is 8 g per 100 g, or 4.8 g in one 60 g pack, and nearly all of it comes from the rice flakes, which earn the least credit as a protein source. Fibre is 5 g per 100 g, 3 g per pack.

Iron is 3.1 mg and calcium 50 mg per 100 g, which adds nothing to the grade. With a high carbohydrate load of 75 g per 100 g and modest protein, the grade stays low.

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

Good, few concerning additives

Base: Rice Flakes
Main fat: Edible Vegetable Oil
Sweeteners: Sugar
Additives: 1
Flagged: None

02 Ingredient integrity: why B

The list is short and recognisable: rice flakes at 70%, sugar, peanuts, soyabean oil, salt, onion, tomato and spices. The one additive, citric acid (INS 330), costs no ingredient points.

Sugar is the second ingredient, and only the rice flakes carry a declared percentage, which keeps this from a higher grade. No hydrogenated fat is listed, so the 0 g trans fat is accepted, and no claim on the pack is hollow.

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

High risk

Added sugar: 8 g
Sodium: 1790 mg
Saturated fat: 2 g
Trans fat: 0 g

03 Load risk: why 4

Sodium is the main driver: 1,790 mg per 100 g, and 1,074 mg in one pack. It makes up most of the risk score.

Energy at 410 kcal per 100 g, added sugar at 8 g and saturated fat at 2 g add a little. Trans fat is 0 g, so it plays no part.

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

Red flags

Red flag: High sodium (1790mg per 100g)

Green flags

Green flag: Source of fibre

Does MOM Poha live up to its claims?

The speed, no-preservative and no-artificial-flavour claims all hold. The retailer page shows 5 packs of 80 g and 91% poha, while the pack shows 60 g net and 70% rice flakes.

On the pack
“Ready in 4 Minutes”
Holds
The back of the pack says to add 112 ml boiling water, cover and wait 4 minutes.
On the pack
“No added preservatives”
Holds
No preservative is listed. The only additive is citric acid (INS 330), which is declared as an acidity regulator.
On the pack
“No artificial flavours”
Holds
No flavouring of any kind is in the list. The taste comes from onion, tomato, mustard, chilli, turmeric and curry leaves.
Retail listing
“Poha (91%)”
Be careful
The retailer page shows 91% poha, the pack shows rice flakes (poha) at 70%. The pack figure is the one to trust.
Retail listing
“Pack of 5 (80g each)”
Be careful
The retailer page shows 80 g packs, the pack shows 60 g net. Per-pack figures here use the 60 g printed on the pack.

What's in MOM Poha?

Rice flakes at 70% lead, then sugar, peanuts, soyabean oil and salt. The only additive is citric acid. Salt and sugar are what to watch.

The ingredient list, read for you

Rice flakes (poha) at 70% make up most of the pack, so it is mainly flattened rice. Sugar comes second, then roasted peanuts and soyabean oil for richness and some protein, and iodized salt. Onion, tomato, mustard, chilli, turmeric and curry leaves give the flavour, and citric acid (INS 330) adjusts the acidity.

Only the rice flakes have a declared percentage, so the amounts of sugar, peanuts and vegetables are not stated. The pack says it contains nuts, soy and mustard.

Ingredients to watch

SodiumConcern
1,790 mg per 100 g, 1,074 mg in one 60 g pack, which is 2.7 g of salt. This is what sets the risk grade.
Added sugarWorth watching
Sugar is the second ingredient. It adds up to 8 g per 100 g, 4.8 g per pack.
Refined-carbohydrate baseWorth watching
Rice flakes are 70% of the pack and carbohydrate is 75 g per 100 g, with only 8 g protein.
AllergensWorth watching
The pack says it contains nuts, soy and mustard.
Short ingredient listFine
Recognisable foods and spices, with citric acid (INS 330) as the only additive, and it costs no points.

What it doesn’t have

Only the rice flakes have a declared percentage, so there is no stated share of vegetables or peanuts.
No vitamin D is present, and iron, calcium and potassium are modest.

Who should eat MOM Poha?

An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one pack has 1,074 mg sodium.

Most adultsOccasionally
1,074 mg sodium per pack is just over half of a day's limit.
ChildrenOccasionally
A small pack with 1,074 mg sodium and only 4.8 g protein.
High blood pressureRarely
Sodium is 1,790 mg per 100 g, the main driver of the risk grade.
Weight managementOccasionally
246 kcal per pack is modest, but it has little protein to keep you full.

MOM Poha: common questions

What is the CleanPlate score of MOM Poha?

How many calories and how much protein are in MOM Poha?

Per 100 g, MOM Poha has 410 kcal, 8 g protein, 75 g carbohydrate, 9 g fat and 2 g saturated fat. One serve (1 pack, 60 g) has 246 kcal and 4.8 g protein.

What are the ingredients in MOM Poha?

10 ingredients, in label order: Rice Flakes (Poha) (70%), Sugar, Roasted Peanuts, Edible Vegetable Oil (Soyabean Oil), Iodized Salt, Dehydrated Red Onion Flakes, Tomato Pieces, Spice & Condiments (Mustard, Red Chilli Powder, Turmeric), Acidity Regulator (INS 330), Dried Curry Leaves.

Does MOM Poha live up to its claims?

5 claims checked: 3 hold, 2 need care. "Poha (91%)" needs care: The retailer page shows 91% poha, the pack shows rice flakes (poha) at 70%. The pack figure is the one to trust. "Pack of 5 (80g each)" needs care: The retailer page shows 80 g packs, the pack shows 60 g net. Per-pack figures here use the 60 g printed on the pack.

Who should limit MOM Poha?

Most adults: occasionally. 1,074 mg sodium per pack is just over half of a day's limit. Children: occasionally. A small pack with 1,074 mg sodium and only 4.8 g protein. High blood pressure: rarely. Sodium is 1,790 mg per 100 g, the main driver of the risk grade.

How much sugar, salt and saturated fat does MOM Poha have?

Per 100 g, MOM Poha has 8 g added sugar, 1790 mg sodium (about 4.5 g salt) and 2 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 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.

Score history (1)

Date	Score	Method	Why
29 October 2026	DB4	v5.0	First scored

Every change to this score is logged. See corrections and the method changelog.

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