MTR Khaman Dhokla- Instant Mix
Published
MTR Khaman Dhokla Instant Mix is a dry gram flour mix that steams into the Gujarati snack. It scores CA4: middling on nutrition because the protein is moderate, strong on ingredients for a short plain list, and high on risk because of the salt and added sugar. Best as an occasional breakfast, with the chutney kept light on salt.
Ingredients, decoded
10 listed- Bengal gram flour
- Wheat semolina
- Sugar
- Acidity regulator (INS 330)
- Iodized salt
- Raising agent [INS 500(ii)]
- Turmeric powder
- Rice flour
- Asafoetida
- Anticaking agent (INS 551)
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 355.5 kcal |
|---|---|
| Protein | 16 g |
| Carbohydrates | 65 g |
| Added sugars | 14 g |
| Dietary fibre | 6.4 g |
| Total fat | 3.5 g |
| Saturated fat | 0.4 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1200 mg |
Think this score is wrong?
What to know about MTR Khaman Dhokla- Instant Mix
A besan-led mix held back by 1,200 mg sodium
MTR Khaman Dhokla Instant Mix is a 160 g pack of dry mix for the Gujarati steamed snack. It is built from Bengal gram flour (64%), wheat semolina, sugar and iodized salt, with turmeric, rice flour, asafoetida and three small additives. It is bought by people who want dhokla at home in about 15 minutes without grinding or fermenting anything.
A 40 g serve, one quarter of the pack, gives about 142 kcal, 6.4 g protein, 2.6 g fibre, 5.6 g added sugar and 480 mg sodium. Per 100 g the mix has 355.5 kcal, 16 g protein, 6.4 g fibre, 14 g added sugar and 1,200 mg sodium, which is about 3 g of salt. Saturated fat is low at 0.4 g per 100 g and trans fat is 0 g.
The pack promises high protein and a fibre source, and both hold on the numbers. It also says no added preservatives, and none is listed. The cost is on the salt and sugar side, since sugar is the third ingredient and sodium is high. CleanPlate scores it CA4.
Why MTR Khaman Dhokla- Instant Mix scores CA4
Nutrition is a C on 16 g protein and 6.4 g fibre per 100 g, with refined semolina in the base. Ingredients are an A for a short plain list, and risk is a 4, driven mostly by 1,200 mg sodium.
Adequate nutrient density
- Protein
- 16 g
- Fibre
- 6.4 g
- Vitamins and minerals
- None declared
- Energy
- 356 kcal
01 Nutrition density: why C
Protein is 16 g per 100 g and fibre is 6.4 g, so one 40 g serve gives 6.4 g protein and about 2.6 g fibre. The largest protein source is Bengal gram flour, which is a good plant source.
Wheat semolina is a refined flour and adds to the carbohydrate load, and no vitamins or minerals are declared. That keeps the grade at a C rather than higher.
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.
Clean, minimally processed
- Base
- Bengal gram flour
- Sweeteners
- Sugar
- Additives
- 3
- Flagged
- None
02 Ingredient integrity: why A
The list is short and mostly plain food: gram flour, semolina, sugar, salt, turmeric, rice flour and asafoetida. Gram flour is declared at 64% and leads the list.
Only one additive costs ingredient points, the anticaking agent silicon dioxide (551), and the cost is small. Citric acid (330) and the sodium carbonate raising agent cost nothing. No hydrogenated fat, dye or sweetener is listed, and no label promise is hollow.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 14 g
- Sodium
- 1200 mg
- Saturated fat
- 0.4 g
- Trans fat
- 0 g
03 Load risk: why 4
Sodium is the main driver by a wide margin: 1,200 mg per 100 g, about 480 mg in one serve. Added sugar is next at 14 g per 100 g, and energy adds a little.
Saturated fat is only 0.4 g per 100 g and trans fat is 0 g, so they play almost no part. The risk lands on a 4 because of the salt.
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 added sugar (14g per 100g)
- −Red flag: High sodium (1200mg per 100g)
Green flags
- +Green flag: Source of protein (16g)
- +Green flag: High fibre (6.4g)
Does MTR Khaman Dhokla- Instant Mix live up to its claims?
High protein and fibre source both hold on the numbers, and gram flour is 64% of the mix. The homemade flavour line is true only in the sense of a traditional recipe made from a packet.
- On the packHolds
“High Protein”
16 g per 100 g, so about 6.4 g in a 40 g serve, mostly from Bengal gram flour.
- On the packHolds
“Dietary Fibre Source”
6.4 g fibre per 100 g, about 2.6 g in a 40 g serve.
- On the packHolds
“No Added Preservatives”
No preservative is listed. The acidity regulator, raising agent and anticaking agent are additives, but not preservatives.
- On the packHolds
“Made from Gram Flour”
Bengal gram flour is declared at 64% and leads the list, with wheat semolina and sugar behind it.
- Retail listingBe careful
“Homemade authentic flavour, taste and aroma”
It is a dry mix with no flavouring listed, so the taste comes from gram flour, turmeric and asafoetida. It follows the traditional recipe, but it is still a packet mix with 14 g added sugar per 100 g.
What's in MTR Khaman Dhokla- Instant Mix?
Bengal gram flour leads at 64%, followed by wheat semolina and sugar. The salt and the sugar are what to watch, while the additives are few and minor.
The ingredient list, read for you
Bengal gram flour (64%) leads, so the mix is mostly besan, which gives the protein and the dhokla texture. Wheat semolina, sugar and iodized salt follow. The acidity regulator (citric acid) and the raising agent (sodium carbonate) make the batter rise when steamed, turmeric gives the colour and asafoetida the aroma, rice flour adds body, and silicon dioxide keeps the powder free-flowing.
Ingredients to watch
- SodiumConcern
1,200 mg per 100 g, about 3 g of salt. One 40 g serve has about 480 mg, and this is most of the risk number.
- Added sugarWorth watching
14 g per 100 g, about 5.6 g per serve, and sugar is the third ingredient.
- Wheat semolinaWorth watching
A refined flour that is second on the list, with no share declared. The pack also states it contains wheat gluten.
- Anticaking agent (INS 551)Worth watching
Silicon dioxide costs a small number of ingredient points. It is the only additive that does.
- Gram flour and proteinFine
Bengal gram flour is 64% of the mix and gives 16 g protein and 6.4 g fibre per 100 g.
- FatsFine
0.4 g saturated fat per 100 g and 0 g trans fat, with no hydrogenated fat in the list.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- No share is given for wheat semolina, only for the gram flour.
Who should eat MTR Khaman Dhokla- Instant Mix?
An occasional breakfast or snack for most adults, and rarely for anyone watching blood pressure, since one serve has about 480 mg sodium.
- Most adultsOccasionally
One serve has about 480 mg sodium, roughly a quarter of the day's limit.
- ChildrenOccasionally
Plain ingredients, but 1,200 mg sodium per 100 g is a lot for a small body.
- High blood pressureRarely
Sodium is the main driver, at about 480 mg per 40 g serve.
- Weight managementOccasionally
About 142 kcal and 6.4 g protein per serve, but with 5.6 g added sugar and the salt.
Recipes with MTR Khaman Dhokla- Instant Mix
Steam it as the pack directs, and keep added salt low in the chutney, because the mix already brings 1,200 mg sodium per 100 g.
Steamed khaman dhokla
Make it as the pack directs in about 15 minutes, using one 40 g serve of mix per person for about 142 kcal before the chutney.
Coriander or mint chutney on the side
The pack suggests these chutneys, and with 1,200 mg sodium per 100 g in the mix, go light on any added salt.
Dhokla with a bowl of cut vegetables
The mix gives 2.6 g fibre per serve, so raw cucumber or tomato alongside makes a fuller plate for little extra salt.
MTR Khaman Dhokla- Instant Mix: common questions
What is the CleanPlate score of MTR Khaman Dhokla- Instant Mix?
MTR Khaman Dhokla Instant Mix is a dry gram flour mix that steams into the Gujarati snack. It scores CA4: middling on nutrition because the protein is moderate, strong on ingredients for a short plain list, and high on risk because of the salt and added sugar. Best as an occasional breakfast, with the chutney kept light on salt. Nutrition C, ingredients A, 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 Khaman Dhokla- Instant Mix?
Per 100 g, MTR Khaman Dhokla- Instant Mix has 356 kcal, 16 g protein, 65 g carbohydrate, 3.5 g fat and 0.4 g saturated fat. One serve (40 g dry mix, one quarter of the pack) has 142 kcal and 6.4 g protein.
What are the ingredients in MTR Khaman Dhokla- Instant Mix?
10 ingredients, in label order: Bengal gram flour, Wheat semolina, Sugar, Acidity regulator (INS 330), Iodized salt, Raising agent [INS 500(ii)], Turmeric powder, Rice flour, Asafoetida, Anticaking agent (INS 551).
Does MTR Khaman Dhokla- Instant Mix live up to its claims?
5 claims checked: 4 hold, 1 needs care. "Homemade authentic flavour, taste and aroma" needs care: It is a dry mix with no flavouring listed, so the taste comes from gram flour, turmeric and asafoetida. It follows the traditional recipe, but it is still a packet mix with 14 g added sugar per 100 g.
Who should limit MTR Khaman Dhokla- Instant Mix?
Most adults: occasionally. One serve has about 480 mg sodium, roughly a quarter of the day's limit. Children: occasionally. Plain ingredients, but 1,200 mg sodium per 100 g is a lot for a small body. High blood pressure: rarely. Sodium is the main driver, at about 480 mg per 40 g serve.
How much sugar, salt and saturated fat does MTR Khaman Dhokla- Instant Mix have?
Per 100 g, MTR Khaman Dhokla- Instant Mix has 14 g added sugar, 1200 mg sodium (about 3 g salt) and 0.4 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 sugar and salt.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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