MTRBatters & Ready Mixes#5 of 11 in categoryRating 3/5

MTR Khatta Meetha Instant Protein Poha

Red flags

  • Red flag: High sodium (920mg per 100g)
  • Red flag: Contains Maltodextrin

Green flags

  • Green flag: High protein (12.8g per 100g)
  • Green flag: Source of fibre

Ingredients, decoded

17 listed
  • Rice flakes (57%)
  • Sugar (9.3%)
  • Isolated Soy protein
  • Refined sunflower oil
  • Raisins (4.6%)
  • Peanuts
  • Low sodium salt iodised
  • Dehydrated Onion flakes
  • Green Chilli
  • Curry Leaves
  • Dry Mango powder (0.8%)
  • Mustard
  • Maltodextrin(corn)
  • Cumin
  • Acidity regulators (INS 330) & (INS 334)
  • Turmeric powder
  • Natural Flavoring substance
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

CB4

Nutrition per 100 g
CNutritionBIngredients4Risk
VerdictFAIR
Energy413 kcal
Protein12.8 g
Carbohydrates63.5 g
Total sugars16.2 g
Added sugars9.3 g
Dietary fibre4.3 g
Total fat11 g
Saturated fat1.5 g
Trans fat0 g
Cholesterol0 mg
Sodium920 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Protein poha with soy isolate, sugar and salt

MTR Khatta Meetha Instant Protein Poha is rice flakes (57%), sugar (9.3%), isolated soy protein, sunflower oil, raisins (4.6%), peanuts, low-sodium salt, onion, green chilli, curry leaves, dry mango powder (0.8%), mustard, maltodextrin, cumin, two acidity regulators, turmeric and a natural flavouring.

CleanPlate scores it CB4. The C for nutrition is middling: 12.8 g protein and 4.3 g fibre per 100 g. The B for ingredients reflects mostly refined or industrial ingredients (led by rice flakes, sugar and isolated soy protein), and almost no additives. The 4 for risk comes mainly from sodium (920 mg per 100 g) and free sugar (9.3 g per 100 g).

Claims vs reality

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

  • Product name

    “Instant Protein Poha”

    Holds

    12.8 g per 100 g clears the 11 g FSSAI line for a high-protein food.

  • Retail listing

    “10 g protein per pack”

    Holds

    12.8 g x 0.8 = 10.2 g in the 80 g pack.

  • Retail listing

    “Source of dietary fibre”

    Holds

    4.3 g per 100 g is above the 3 g line.

  • Retail listing

    “With low sodium salt”

    Partly true

    Low-sodium salt is on the list, but sodium is still 920 mg per 100 g.

How CB4 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
C

Adequate nutrient density

Protein
12.8 g
Fibre
4.3 g
Vitamins and minerals
None declared
Energy
413 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
Refined sunflower oil
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
9.3 g
Sodium
920 mg
Saturated fat
1.5 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 57%, sugar 9.3%, isolated soy protein, refined sunflower oil, raisins 4.6%, peanuts, low-sodium iodised salt, dehydrated onion flakes, green chilli, curry leaves, dry mango powder 0.8%, mustard, maltodextrin (corn), cumin, acidity regulators (INS 330, 334), turmeric powder and natural flavouring.

Per 100 g: 413 kcal, 11 g fat of which 1.5 g saturated, 16.2 g sugar of which 9.3 g added, 4.3 g fibre, 12.8 g protein, 920 mg sodium. Protein 12.8 g and added sugar 9.3 g come from the Nutrition Information text (the structured fields print 10 g, the per-pack figure, and 9.2 g). Dry mix as sold; no as-prepared panel.

Ingredients to watch

  • SodiumConcern

    920 mg per 100 g, about 736 mg per pack, despite the low-sodium salt.

  • Added sugarWorth watching

    9.3 g per 100 g; sugar is the second ingredient.

  • Isolated soy proteinWorth watching

    Part of the protein comes from an isolate.

  • Protein and fibreFine

    12.8 g protein and 4.3 g fibre per 100 g.

Common misconceptions

Myth: "Protein poha is a high-protein meal"

A pack has about 10 g of protein, about a fifth of a day's 55 g reference.

Myth: "Poha is a light breakfast"

The flakes are refined rice and the pack adds sugar and about 736 mg of sodium.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally, watch the sugar

Smarter ways to eat it

Add vegetables and curd

Stir in vegetables and eat with curd for fibre and protein.

Use less of the sachet

With extra vegetables you can use less of the mix and cut the sodium.

Common questions

Is MTR Khatta Meetha Instant Protein Poha healthy?

MTR Khatta Meetha Instant Protein Poha scores CB4 (Fair) on CleanPlate, which makes it an occasional-use product, where the concerns start to outweigh the positives. The main concerns are: High sodium (920mg per 100g); Contains Maltodextrin. On the plus side: High protein (12.8g per 100g); Source of fibre.

What does the CB4 score mean?

The first letter (C) grades nutritional value: adequate 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 Khatta Meetha Instant Protein Poha should I watch?

Maltodextrin(corn) (Maltodextrin).

Last reviewed October 10, 2026. Scored with the CleanPlate method from the published label.

Better Batters & Ready Mixes

All 11 →