MTRBatters & Ready Mixes#8 of 11 in categoryRating 2.7/5

MTR 3 Minute Poha Breakfast Mix

Red flags

  • Red flag: High sodium (1333.3mg per 100g)
  • Red flag: Contains Maltodextrin

Green flags

  • Green flag: Source of protein (8g)
  • Green flag: Source of fibre

Ingredients, decoded

14 listed
  • Rice flakes (75%)
  • Interesterified vegetable fat
  • Peanuts (3%)
  • Dehydrated onion
  • Iodised salt
  • Sugar
  • Green chilli
  • Curry leaves (1%)
  • Mustard
  • Maltodextrin (corn)
  • Cumin
  • Turmeric powder
  • Acidity regulators (INS 330 and INS 334)
  • Natural flavouring substance
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

DB4

Nutrition per 100 g
DNutritionBIngredients4Risk
VerdictFAIR
Energy415 kcal
Protein8 g
Carbohydrates67.2 g
Total sugars4.5 g
Added sugars2 g
Dietary fibre3 g
Total fat12 g
Saturated fat5 g
Trans fat0 g
Cholesterol0 mg
Sodium1333.3 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

A poha mix that is mostly rice flakes and salt

MTR 3 Minute Poha Breakfast Mix is a dry 60 g sachet of rice flakes (75%), interesterified vegetable fat, peanuts (3%), dehydrated onion, salt, sugar, green chilli, curry leaves, spices and maltodextrin, with citric and tartaric acid and a natural flavouring. You add 60 ml of hot water.

CleanPlate scores it DB4. The D for nutrition is low: only 3 g fibre per 100 g and little else credited; its 8 g of protein earns no credit because it is under 2.75 g per 100 kcal. The B for ingredients reflects mostly refined or industrial ingredients (led by rice flakes, interesterified vegetable fat and peanuts), and almost no additives. The 4 for risk comes mainly from sodium (1333 mg per 100 g) and saturated fat (5 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “No added preservatives”

    Holds

    The only acids listed are citric and tartaric acid, acidity regulators.

  • On the pack

    “Source of Protein”

    Holds

    8 g per 100 g is above the 5.5 g line.

  • On the pack

    “Transfat Free”

    Holds

    0 g trans fat; the fat is interesterified rather than hydrogenated.

How DB4 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
D

Low nutrient density

Protein
8 g
Fibre
3 g
Vitamins and minerals
None declared
Energy
415 kcal

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.

02 Ingredient & label integrityA to E
B

Good, few concerning additives

Base
Rice flakes
Main fat
Interesterified vegetab...
Sweeteners
Sugar, Maltodextrin
Additives
2
Flagged
Maltodextrin

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

03 Risk nutrients1 to 5
4

High risk

Added sugar
2 g
Sodium
1333.3 mg
Saturated fat
5 g
Trans fat
0 g

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

A closer look

Does the label add up?

Rice flakes 75%, interesterified vegetable fat, peanuts 3%, dehydrated onion, iodised salt, sugar, green chilli, curry leaves 1%, mustard, maltodextrin (corn), cumin, turmeric powder, acidity regulators (INS 330, 334) and natural flavouring.

Per 100 g: 415 kcal, 12 g fat of which 5 g saturated, 4.5 g sugar of which 2 g added, 3 g fibre, 8 g protein, 1333 mg sodium. Read from the pack. The panel is printed per 60 g serve for the dry mix only, so values are converted to per 100 g and scored as sold. The Blinkit text gave fibre 1.8 g (the per-serve value) and a 50 g net quantity; the pack says 60 g.

Ingredients to watch

  • SodiumConcern

    1333 mg per 100 g as sold, about 800 mg in the 60 g sachet.

  • Interesterified fatWorth watching

    A refined fat that carries 5 g of saturated fat per 100 g.

  • Maltodextrin and sugarWorth watching

    Two sweetening ingredients, though added sugar is only 2 g per 100 g.

  • Rice flakes and peanutsFine

    Rice flakes lead at 75%, with peanuts and curry leaves declared and no colour, preservative or flavour enhancer.

Common misconceptions

Myth: "Poha is a light breakfast"

The rice flakes are refined starch with little fibre (3 g per 100 g); the mix adds fat and a lot of salt.

Myth: "3 minutes means a clean ready meal"

Speed comes from pre-cooked flakes and a seasoning mix with 1333 mg of sodium per 100 g.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally

Smarter ways to eat it

Add vegetables

Stir in peas, carrot or tomato and a squeeze of lemon to add fibre and flavour.

Use less of the mix

Use half the sachet with extra fresh onion and chilli to cut the sodium.

Common questions

Is MTR 3 Minute Poha Breakfast Mix healthy?

MTR 3 Minute Poha Breakfast Mix scores DB4 (Fair) on CleanPlate, which makes it an occasional-use product, where the concerns start to outweigh the positives. The main concerns are: High sodium (1333.3mg per 100g); Contains Maltodextrin. On the plus side: Source of protein (8g); Source of fibre.

What does the DB4 score mean?

The first letter (D) grades nutritional value: low nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. The number (4) grades risk nutrients (sugar, sodium, saturated fat): high risk.

Which ingredients in MTR 3 Minute Poha Breakfast Mix should I watch?

Maltodextrin (corn) (Maltodextrin).

Last reviewed October 11, 2026. Scored with the CleanPlate method from the published label.

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