MTRBatters & Ready Mixes

MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)

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Summary

The MTR Veggie Upma Mix is an instant semolina breakfast that needs only hot water. It scores DB4: low on nutrition because of the refined semolina base, ingredients hold up with simple spices and few additives, and risk is high because of the salt and saturated fat. Best as an occasional quick breakfast, with extra vegetables stirred in.

Full summary

MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)

MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma) scores DB4 on CleanPlate: nutrition D, ingredients B, load risk 4.

61%25%

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

Share of calories, per 100 g

  • Protein: 8 g per 100 g, 8% of the calories.
  • Carbs (not counting sugars and fibre): 63 g per 100 g, 61% of the calories.
  • Sugars: 4 g per 100 g, 4% of the calories, of which 1.5 g is added.
  • Fat: 11.3 g per 100 g, 25% of the calories, of which 6.7 g is saturated.
  • Fibre: 4 g per 100 g, 2% of the calories (fibre counts at 2 kcal per gram).
Added sugar1.5 g
Saturated fat6.7 g
Sodium1166.7 mg

The tick is the “high” line

Watch
High sodium (1166.7mg per 100g); High saturated fat (6.7g)
In its favour
Source of fibre
On the pack
4 claims checked: 2 hold, 2 need care

Last reviewed October 29, 2026

Ingredients, decoded

13 listed
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
MTR 3 Minute Upma Mix Pack of 5 Veggie Upma pack, front view

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

High saltHigh saturated fatHigh calories (over 400 kcal per 100 g)Nutrition per 100 g
DNutrition densityBIngredient integrity4Load risk
Nutrition facts
Energy418.3 kcal
Protein8 g
Carbohydrates71 g
Total sugars4 g
Added sugars1.5 g
Dietary fibre4 g
Total fat11.3 g
Saturated fat6.7 g
Trans fat0 g
Sodium1166.7 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about MTR 3 Minute Upma Mix - Pack of 5

A 3-minute upma that is mostly semolina and salt

MTR Veggie Upma Mix is a dry breakfast mix sold in a pack of five, each sachet 60 g. It is built on semolina (72%), with interesterified palmolein and palm kernel oil, dehydrated carrot, salt, green chilli, ginger, sugar, Bengal gram, curry leaves, mustard and dehydrated onion. It is bought by people who want a hot South Indian breakfast with no stove: empty the sachet, add 100 ml of hot water, cover and wait 3 minutes.

One 60 g sachet, which the pack calls one serve, gives 251 kcal, 4.8 g protein, 2.4 g fibre and 0.9 g added sugar. It also gives 4 g saturated fat and 700 mg sodium. Per 100 g of dry mix that is 418 kcal, 6.7 g saturated fat and 1,167 mg sodium, so salt and fat are what the mix costs you.

The pack says With Vegetables, but the only vegetables in the list are dehydrated carrot and onion, plus chilli and ginger as flavouring, and no percentage is given for them. The no-preservatives claim holds, and the additives are few. CleanPlate scores it DB4.

Why MTR 3 Minute Upma Mix - Pack of 5 scores DB4

Nutrition is a D because refined semolina leads and protein and fibre are modest. Ingredients are a B with few additives, and risk is a 4 because of 1,167 mg sodium and 6.7 g saturated fat per 100 g.

How we score →
01 Nutrition densityA to E
D

Low nutrient density

Protein
8 g
Fibre
4 g
Vitamins and minerals
None declared
Energy
418 kcal

01 Nutrition density: why D

Protein is 8 g per 100 g and fibre 4 g, which is 4.8 g and 2.4 g in one 60 g sachet. Most of the protein comes from semolina, a refined wheat, so it earns little credit.

No vitamins or minerals are declared, so nothing else lifts the grade.

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
B

Good, few concerning additives

Base
Semolina
Main fat
Edible vegetable fat-in...
Sweeteners
Sugar, Maltodextrin and...
Additives
3
Flagged
Palmolein, Maltodextrin

02 Ingredient integrity: why B

The list is short and mostly plain: semolina, vegetable fat, carrot, salt and spices. Added sugar is low at 1.5 g per 100 g, and no hydrogenated fat is listed, so the declared 0 g trans fat is accepted.

Silica (551) as an anticaking agent costs ingredient points, and the citric and tartaric acids cost none. Vegetables are emphasised in the name with no percentage declared, which costs a small label point.

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
1.5 g
Sodium
1166.7 mg
Saturated fat
6.7 g
Trans fat
0 g

03 Load risk: why 4

Sodium is the biggest driver: 1,167 mg per 100 g, 700 mg in one sachet. Saturated fat is 6.7 g per 100 g, above the 5 g high line, from the palmolein and palm kernel oils.

Energy at 418 kcal per 100 g adds a little. Sugar is small and trans fat is 0 g, so they play almost 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 (1166.7mg per 100g)
  • Red flag: High saturated fat (6.7g)
  • Red flag: Palm oil listed
  • Red flag: Contains Maltodextrin

Green flags

  • Green flag: Source of fibre

Does MTR 3 Minute Upma Mix - Pack of 5 live up to its claims?

The no-preservatives and just-add-water claims hold. With Vegetables is true but vague, since carrot and onion are listed with no percentage, and the grains in the mix are refined semolina.

  • On the pack

    “With Vegetables”

    Be careful

    Dehydrated carrot and onion are in the list, but no percentage is declared. Semolina is 72% of the mix, so the vegetables are a small share.

  • On the pack

    “Goodness of Grains”

    Be careful

    The grain is semolina, a refined wheat, at 72%. Fibre is 4 g per 100 g, 2.4 g per sachet.

  • On the pack

    “No Added Preservatives”

    Holds

    No preservative is listed. Citric and tartaric acids are listed as acidity regulators, and silica is an anticaking agent.

  • On the pack

    “No Cooking, just add hot water”

    Holds

    The directions are to add 100 ml of hot water, cover and rest for 3 minutes.

What's in MTR 3 Minute Upma Mix - Pack of 5?

Semolina at 72% leads, followed by palm-based fat, carrot, salt and spices. The sodium and the saturated fat from the palm oils are what to watch.

The ingredient list, read for you

Semolina (72%) leads, so this is mostly refined wheat. Interesterified palmolein and palm kernel oil come next and bind the mix. Dehydrated carrot, green chilli, ginger, Bengal gram, curry leaves, mustard and dehydrated onion give the upma its flavour, and only semolina has a declared percentage.

Salt and sugar season it. Silica keeps the powder free-flowing, and maltodextrin with citric and tartaric acids adjusts the taste. The pack also says it contains added natural and nature-identical flavouring.

Ingredients to watch

  • SodiumConcern

    1,167 mg per 100 g, and 700 mg in one 60 g sachet, which is the biggest driver of the risk grade.

  • Saturated fatConcern

    6.7 g per 100 g from palmolein and palm kernel oil, about 4 g per sachet.

  • Refined semolina baseWorth watching

    72% of the mix, so protein is 4.8 g and fibre 2.4 g per sachet.

  • Silica and flavouringsWorth watching

    Silica (551) costs ingredient points, and the pack lists added natural and nature-identical flavouring.

  • Added sugar and trans fatFine

    Added sugar is 1.5 g per 100 g, 0.9 g per sachet, and trans fat is 0 g.

What it doesn’t have

  • No vitamins or minerals are declared on the panel.
  • No percentage is given for the vegetables.

Who should eat MTR 3 Minute Upma Mix - Pack of 5?

An occasional breakfast for most adults. Children and weight management also suit occasional use, and anyone watching blood pressure should rarely have it, since one sachet has 700 mg sodium.

  • Most adultsOccasionally

    One sachet has 700 mg sodium and 4 g saturated fat.

  • ChildrenOccasionally

    700 mg sodium in a small serve, with only 4.8 g protein.

  • High blood pressureRarely

    700 mg sodium in one sachet is about a third of the day's limit.

  • Weight managementOccasionally

    251 kcal per sachet with little protein or fibre to fill you up.

Recipes with MTR 3 Minute Upma Mix - Pack of 5

Add peas, tomato or a boiled egg to lift the protein from 4.8 g per sachet, and go easy on extra salt, since the mix already has 700 mg sodium.

Upma with extra vegetables

Stir in boiled peas, chopped tomato or capsicum, so the vegetables count for more than the undeclared carrot and onion in the mix.

Upma with roasted peanuts

Top the bowl with a spoon of roasted peanuts to add protein to the 4.8 g in one sachet.

Upma with a boiled egg

Serve with a boiled egg on the side for protein, and skip extra salt, since the sachet has 700 mg sodium.

MTR 3 Minute Upma Mix - Pack of 5: common questions

What is the CleanPlate score of MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)?

The MTR Veggie Upma Mix is an instant semolina breakfast that needs only hot water. It scores DB4: low on nutrition because of the refined semolina base, ingredients hold up with simple spices and few additives, and risk is high because of the salt and saturated fat. Best as an occasional quick breakfast, with extra vegetables stirred in. Nutrition D, ingredients B, 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 MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)?

Per 100 g, MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma) has 418 kcal, 8 g protein, 71 g carbohydrate, 11.3 g fat and 6.7 g saturated fat. One serve (1 sachet, 60 g) has 251 kcal and 4.8 g protein.

What are the ingredients in MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)?

13 ingredients, in label order: Semolina, Edible vegetable fat-interesterified (Palmolein Oil, Palm kernel oil), Dehydrated Carrot, Salt, Green chilli, Ginger, Sugar, Bengal gram, Curry leaves, Mustard, Dehydrated Onion, Anticaking agent Silica (INS 551), Maltodextrin and Acidity Regulator (Citric acid (INS 330), Tartaric acid (INS 334)). Flagged: Palmolein (low concern), Maltodextrin (low concern).

Does MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma) live up to its claims?

4 claims checked: 2 hold, 2 need care. "With Vegetables" needs care: Dehydrated carrot and onion are in the list, but no percentage is declared. Semolina is 72% of the mix, so the vegetables are a small share. "Goodness of Grains" needs care: The grain is semolina, a refined wheat, at 72%. Fibre is 4 g per 100 g, 2.4 g per sachet.

Who should limit MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma)?

Most adults: occasionally. One sachet has 700 mg sodium and 4 g saturated fat. Children: occasionally. 700 mg sodium in a small serve, with only 4.8 g protein. High blood pressure: rarely. 700 mg sodium in one sachet is about a third of the day's limit.

How much sugar, salt and saturated fat does MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma) have?

Per 100 g, MTR 3 Minute Upma Mix - Pack of 5 (Veggie Upma) has 1.5 g added sugar, 1167 mg sodium (about 2.9 g salt) and 6.7 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 and saturated fat.

Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

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