MTRBatters & Ready Mixes#9 of 11 in categoryRating 2.7/5

MTR 3 Minute Veggie Upma Breakfast Mix

MTR 3 Minute Veggie Upma pack, front view

Red flags

  • Red flag: High sodium (1166.7mg per 100g)
  • Red flag: High saturated fat (6.7g)
  • Red flag: Contains Maltodextrin

Green flags

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

Ingredients, decoded

15 listed
  • Wheat semolina (72%)
  • Interesterified vegetable fat
  • Iodised salt
  • Dehydrated carrot (2.9%)
  • Green chilli (2.1%)
  • Ginger
  • Sugar
  • Maltodextrin (Corn)
  • Curry leaves
  • Mustard
  • Bengal gram splits
  • Dehydrated onion
  • Anticaking agent (INS 551)
  • Acidity regulators (INS 330 & 334)
  • Natural and nature identical flavouring substance
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

DB4

Nutrition per 100 g
DNutritionBIngredients4Risk
VerdictFAIR
Energy420 kcal
Protein8 g
Carbohydrates69.5 g
Total sugars4 g
Added sugars1.5 g
Dietary fibre3.3 g
Total fat11.3 g
Saturated fat6.7 g
Trans fat0 g
Cholesterol0 mg
Sodium1166.7 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Quick upma where salt outweighs the vegetables

MTR 3 Minute Veggie Upma is an instant breakfast mix of wheat semolina (72%), interesterified vegetable fat, salt, dehydrated carrot (2.9%), green chilli (2.1%), ginger, sugar, maltodextrin and spices, with an anticaking agent and acidity regulators. The pack is 60 g, one serving, and the panel here is converted from the printed per-serve values to per 100 g.

CleanPlate scores it DB4. The D for nutrition is low: only 3.33 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 a mix of whole and refined ingredients (led by wheat semolina, interesterified vegetable fat and dehydrated carrot), with additives that cost points: flavouring and silicon dioxide. The 4 for risk comes mainly from sodium (1167 mg per 100 g) and saturated fat (6.67 g per 100 g).

Claims vs reality

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

  • On the pack

    “Source of Dietary Fibre”

    Holds

    Fibre is 3.33 g per 100 g, above the 3 g line for a source claim.

  • On the pack

    “Source of Protein”

    Holds

    Protein is 8 g per 100 g, about 14% of the daily protein reference.

  • On the pack

    “With Vegetables”

    Partly true

    Carrot is 2.9% and green chilli 2.1%; onion is a trace.

  • On the pack

    “Transfat Free”

    Holds

    The panel declares 0 g trans fat; the fat is interesterified vegetable fat.

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
3.3 g
Vitamins and minerals
None declared
Energy
420 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
Wheat semolina
Main fat
Interesterified vegetab...
Sweeteners
Sugar, Maltodextrin
Additives
3
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
1.5 g
Sodium
1166.7 mg
Saturated fat
6.7 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?

Wheat semolina (72%), interesterified vegetable fat, iodised salt, dehydrated carrot (2.9%), green chilli (2.1%), ginger, sugar, maltodextrin, curry leaves, mustard, Bengal gram, dehydrated onion, anticaking agent (551), acidity regulators (330, 334) and natural and nature-identical flavouring.

Per 100 g: 420 kcal, 11.3 g fat of which 6.67 g saturated, 4 g sugar of which 1.5 g added, 3.33 g fibre, 8 g protein, 1167 mg sodium.

Ingredients to watch

  • SodiumConcern

    1167 mg per 100 g, 700 mg in the 60 g pack.

  • Interesterified fatWorth watching

    Saturated fat is 6.67 g per 100 g from the vegetable fat.

  • Flavouring and anticaking agentWorth watching

    A flavouring and silicon dioxide (551) cost points on the additive scale.

  • No preservativeFine

    None is listed.

Common misconceptions

Myth: "Instant upma is as good as homemade"

The mix adds interesterified fat, maltodextrin and 700 mg of sodium per pack; vegetables are 5%.

Myth: "Veggie in the name means a veg-rich meal"

Carrot and green chilli together are 5% of the mix.

How often, and how

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

Smarter ways to eat it

Add your own vegetables

Stir in peas, beans or carrot after adding water for more fibre.

Pair with curd

A bowl of plain curd on the side adds protein and cuts the salty taste.

Common questions

Is MTR 3 Minute Veggie Upma Breakfast Mix healthy?

MTR 3 Minute Veggie Upma 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 (1166.7mg per 100g); High saturated fat (6.7g); 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 Veggie Upma 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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