MTR Instant Protein Poha
Published
MTR Instant Protein Poha is a just-add-hot-water breakfast cup of rice flakes boosted with soy protein, peanuts and spices. It scores CB3: middling on nutrition because the protein is decent but fibre is modest, fairly clean on ingredients with only a natural flavouring to note, and moderate on risk because of the sodium. A handy quick breakfast a few times a week.
Ingredients, decoded
15 listed- Rice Flakes
- Isolated Soy Protein
- Refined Sunflower Oil
- Peanuts
- Dehydrated Onion
- Low Sodium Salt Iodised
- Sugar
- Green Chilli
- Curry Leaves
- Mustard
- Maltodextrin (Corn)
- Cumin
- Turmeric Powder
- Acidity Regulators (INS 330 and INS 334)
- Natural Flavouring Substance
½ teaspoon of sugar in every 100 g · 3.2 g total sugar, 5 g a teaspoon
| Energy | 326 kcal |
|---|---|
| Protein | 10.2 g |
| Carbohydrates | 51.7 g |
| Total sugars | 3.2 g |
| Added sugars | 1.6 g |
| Dietary fibre | 3.4 g |
| Total fat | 8 g |
| Saturated fat | 1 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 716 mg |
Think this score is wrong?
What to know about MTR Instant Protein Poha
A 10 g protein poha cup with a salty side
MTR Instant Protein Poha is an 80 g cup of dry poha mix. Rice flakes (71%) lead the list, followed by isolated soy protein, refined sunflower oil and peanuts, with onion, green chilli, curry leaves, mustard, cumin and turmeric for the usual poha taste. You add about 90 ml of boiling water, close the lid and wait 3 minutes. It is aimed at people who want a quick desi breakfast with more protein than ordinary poha.
One serve is the whole 80 g cup. It has 326 kcal, 10.2 g protein, 3.4 g fibre, 8 g fat (1 g saturated) and 1.6 g added sugar. The cost is sodium: 716 mg in one cup, even though the pack says it uses low sodium salt. The protein is helped by isolated soy protein, which is the second ingredient.
The pack's promises mostly hold up: the protein is there, no palm oil is used, trans fat is 0 g and no preservative is listed. The one to read carefully is low sodium salt, since the cup is still salty. CleanPlate scores it CB3.
Why MTR Instant Protein Poha scores CB3
Nutrition is a C on 10.2 g protein and 3.4 g fibre per 80 g serve. Ingredients are a B with only a natural flavouring costing a point, and risk is a 3 because one cup has 716 mg sodium.
Adequate nutrient density
- Protein
- 10.2 g
- Fibre
- 3.4 g
- Vitamins and minerals
- None declared
- Energy
- 326 kcal
01 Nutrition density: why C
Protein is 10.2 g per 80 g serve, helped by isolated soy protein, and fibre is 3.4 g. Energy is 326 kcal, mostly from the rice flakes (51.7 g carbohydrate).
No vitamins or minerals are declared, so the grade rests on protein and fibre. It lands on a C because the protein is useful but not high enough, and fibre is modest.
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.
Good, few concerning additives
- Base
- Rice Flakes
- Main fat
- Refined Sunflower Oil
- Sweeteners
- Sugar, Maltodextrin
- Additives
- 2
- Flagged
- Maltodextrin
02 Ingredient integrity: why B
The list is short and mostly recognisable: rice flakes, soy protein, sunflower oil, peanuts, onion and spices. There is no hydrogenated fat, no dye and no sweetener.
Natural flavouring costs a small number of ingredient points. Citric acid (330) and tartaric acid (334) are listed as acidity regulators and cost nothing. No label promise is hollow, so there is no [L].
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 1.6 g
- Sodium
- 716 mg
- Saturated fat
- 1 g
- Trans fat
- 0 g
03 Load risk: why 3
Sodium is almost all of the risk: 716 mg per serve, about 1.8 g of salt, even with low sodium salt in the list. That brings the grade to a 3.
Saturated fat (1 g), added sugar (1.6 g) and energy (326 kcal) are small contributors, and trans fat is 0 g.
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 (716mg per 100g)
- −Red flag: Contains Maltodextrin
Green flags
- +Green flag: Source of protein (10.2g)
- +Green flag: Source of fibre
Does MTR Instant Protein Poha live up to its claims?
The protein, no palm oil, trans fat free and no preservatives claims hold. Low sodium salt is true to the ingredient list, but the cup still has 716 mg sodium.
- On the packHolds
“10g Protein”
The panel shows 10.2 g protein in the 80 g serve. Isolated soy protein is the largest protein contributor after the rice flakes.
- On the packBe careful
“with Low Sodium Salt”
The ingredient list does say low sodium salt, iodised. Even so, one cup has 716 mg sodium, about 1.8 g of salt.
- On the packHolds
“No Added Preservatives”
No preservative is listed. The two acidity regulators, citric acid (330) and tartaric acid (334), are not preservatives.
- On the packHolds
“No Palm Oil”
The only added oil is refined sunflower oil.
- On the packHolds
“Trans Fat Free”
Trans fat is declared as 0 g and no hydrogenated fat is in the list.
What's in MTR Instant Protein Poha?
Rice flakes at 71% lead, with isolated soy protein, sunflower oil and peanuts next. The salt is the part to watch.
The ingredient list, read for you
Rice flakes make up 71% of the cup, so this is poha first and a protein product second. Isolated soy protein raises the protein, refined sunflower oil and peanuts add fat and crunch, and onion, chilli, curry leaves, mustard, cumin and turmeric supply the flavour.
Low sodium salt, a little sugar and maltodextrin round out the taste, and citric and tartaric acids keep the mix tangy. Only the rice flakes have a declared percentage.
Ingredients to watch
- SodiumConcern
716 mg per 80 g serve, about 1.8 g of salt, despite the low sodium salt. This drives the risk grade.
- Natural flavouringWorth watching
An unspecified flavouring costs a small number of ingredient points.
- Soy and peanutsWorth watching
Both are in the list, and the pack says it may contain milk and wheat gluten.
- Maltodextrin and sugarWorth watching
Both are listed, but added sugar is only 1.6 g per serve.
- Protein and fibreFine
10.2 g protein and 3.4 g fibre per serve, with 1 g saturated fat and 0 g trans fat.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- Only the rice flakes have a percentage, so the share of soy protein, oil and peanuts is not known.
Who should eat MTR Instant Protein Poha?
A few times a week suits most adults. Anyone watching blood pressure should go lighter, and children are best served it only occasionally.
- Most adultsA few times a week
716 mg sodium per cup is about a third of a 2,000 mg day's limit.
- ChildrenOccasionally
716 mg sodium in one cup is a lot for a small body, and soy and peanuts are present.
- High blood pressureOccasionally
Even with low sodium salt, one cup has 716 mg sodium.
- Weight managementA few times a week
326 kcal with 10.2 g protein and 3.4 g fibre is a reasonable breakfast, but the sodium adds up.
MTR Instant Protein Poha: common questions
What is the CleanPlate score of MTR Instant Protein Poha?
MTR Instant Protein Poha is a just-add-hot-water breakfast cup of rice flakes boosted with soy protein, peanuts and spices. It scores CB3: middling on nutrition because the protein is decent but fibre is modest, fairly clean on ingredients with only a natural flavouring to note, and moderate on risk because of the sodium. A handy quick breakfast a few times a week. Nutrition C, ingredients B, load risk 3; 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 Instant Protein Poha?
Per 100 g, MTR Instant Protein Poha has 326 kcal, 10.2 g protein, 51.7 g carbohydrate, 8 g fat and 1 g saturated fat. One serve (1 cup, 80 g) has 261 kcal and 8.2 g protein.
What are the ingredients in MTR Instant Protein Poha?
15 ingredients, in label order: Rice Flakes, Isolated Soy Protein, Refined Sunflower Oil, Peanuts, Dehydrated Onion, Low Sodium Salt Iodised, Sugar, Green Chilli, Curry Leaves, Mustard, Maltodextrin (Corn), Cumin, Turmeric Powder, Acidity Regulators (INS 330 and INS 334), Natural Flavouring Substance. Flagged: Maltodextrin (low concern).
Does MTR Instant Protein Poha live up to its claims?
5 claims checked: 4 hold, 1 needs care. "with Low Sodium Salt" needs care: The ingredient list does say low sodium salt, iodised. Even so, one cup has 716 mg sodium, about 1.8 g of salt.
Who should limit MTR Instant Protein Poha?
Most adults: a few times a week. 716 mg sodium per cup is about a third of a 2,000 mg day's limit. Children: occasionally. 716 mg sodium in one cup is a lot for a small body, and soy and peanuts are present. High blood pressure: occasionally. Even with low sodium salt, one cup has 716 mg sodium.
How much sugar, salt and saturated fat does MTR Instant Protein Poha have?
Per 100 g, MTR Instant Protein Poha has 1.6 g added sugar, 716 mg sodium (about 1.8 g salt) and 1 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 | CB3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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