MTRBatters & Ready Mixes

MTR Protein Upma Mix

Published

Summary

MTR Protein Upma Mix is an instant semolina upma mix with soy protein added, sold as a quick breakfast. It scores CB4: nutrition is middling on protein and fibre, ingredients are fairly simple with a few additives, and risk is high because of the salt. Best now and then, with vegetables stirred in and a lighter hand on the mix.

Full summary

MTR Protein Upma Mix

MTR Protein Upma Mix scores CB4 on CleanPlate: nutrition C, ingredients B, load risk 4.

20%60%15%

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

Share of calories, per 100 g

  • Protein: 18.5 g per 100 g, 20% of the calories.
  • Carbs (not counting sugars and fibre): 55.8 g per 100 g, 60% of the calories.
  • Sugars: 2.8 g per 100 g, 3% of the calories, of which 1.4 g is added.
  • Fat: 6 g per 100 g, 15% of the calories, of which 1.3 g is saturated.
  • Fibre: 3.9 g per 100 g, 2% of the calories (fibre counts at 2 kcal per gram).
Added sugar1.4 g
Saturated fat1.3 g
Sodium1240 mg

The tick is the “high” line

Watch
High sodium (1240mg per 100g); Contains Maltodextrin
In its favour
Source of protein (18.5g); Source of fibre
On the pack
5 claims checked: 3 hold, 2 need care

Last reviewed October 30, 2026

Ingredients, decoded

15 listed
  • Wheat Semolina
  • Isolated Soy Protein (INS 322 (i))
  • Refined Sunflower Oil
  • Low Sodium Salt Iodised
  • Bengal Gram Splits
  • Maltodextrin (Corn)
  • Green Chilli
  • Ginger
  • Curry Leaves
  • Sugar
  • Ghee
  • Anticaking Agent (INS 551)
  • Mustard Seeds
  • Acidity Regulators (INS 330 and INS 334)
  • Natural Flavouring Substance
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
MTR Protein Upma Mix pack, front view

½ teaspoon of sugar in every 100 g · 2.8 g total sugar, 5 g a teaspoon

High saltNutrition per 100 g
CNutrition densityBIngredient integrity4Load risk
Nutrition facts
Energy386 kcal
Protein18.5 g
Carbohydrates62.5 g
Total sugars2.8 g
Added sugars1.4 g
Dietary fibre3.9 g
Total fat6 g
Saturated fat1.3 g
Trans fat0 g
Cholesterol3.2 mg
Sodium1240 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about MTR Protein Upma Mix

10 g protein a serve, in a salty mix

MTR Protein Upma Mix is a 250 g pack of dry upma mix built on wheat semolina (69%), with isolated soy protein, refined sunflower oil, low sodium salt, Bengal gram splits, maltodextrin, green chilli, ginger, curry leaves, sugar, ghee and mustard seeds. It is bought by people who want a 6-minute breakfast with more protein than a plain rava mix.

The pack prints a serve of about 55 g, four to a pack. One serve has about 212 kcal, 10.2 g protein, 2.1 g fibre and 3.3 g fat. The cost is salt: sodium is 1,240 mg per 100 g, about 3.1 g of salt, so one serve brings about 682 mg of sodium before any chutney or sambar.

The front says 10 g plant protein per serve, and the panel agrees. It also says low sodium salt, which is true of the salt used but does not make the mix low in sodium. No palm oil and no trans fat both hold. CleanPlate scores it CB4.

Why MTR Protein Upma Mix scores CB4

Nutrition is a C on 18.5 g protein and 3.9 g fibre per 100 g. Ingredients are a B, with a few additives costing points. Risk is a 4 because sodium is 1,240 mg per 100 g.

How we score →
01 Nutrition densityA to E
C

Adequate nutrient density

Protein
18.5 g
Fibre
3.9 g
Vitamins and minerals
None declared
Energy
386 kcal

01 Nutrition density: why C

Protein is 18.5 g per 100 g, about 10.2 g in a 55 g serve, and the largest share comes from isolated soy protein. Fibre is 3.9 g per 100 g, about 2.1 g a serve.

No vitamins or minerals are declared, so the grade rests on protein and fibre alone, with a refined semolina base behind them.

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
Wheat Semolina
Main fat
Refined Sunflower Oil
Sweeteners
Maltodextrin, Sugar
Additives
4
Flagged
Maltodextrin

02 Ingredient integrity: why B

The list is short and mostly recognisable: semolina, soy protein, sunflower oil, salt, gram splits, chilli, ginger, curry leaves, ghee and mustard seeds. Only the semolina has a declared share, at 69%.

Silicon dioxide (551) costs the most ingredient points. Soy lecithin (322), the natural flavouring and maltodextrin cost smaller amounts. Citric acid (330) and tartaric acid (334) cost none. No hydrogenated fat 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.

03 Load risk1 to 5
4

High risk

Added sugar
1.4 g
Sodium
1240 mg
Saturated fat
1.3 g
Trans fat
0 g

03 Load risk: why 4

Sodium drives the risk grade: 1,240 mg per 100 g, about 682 mg a serve. It is by far the largest part of the risk number.

Energy adds a little at 386 kcal per 100 g. Added sugar (1.4 g) and saturated fat (1.3 g) per 100 g are low, 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 (1240mg per 100g)
  • Red flag: Contains Maltodextrin

Green flags

  • Green flag: Source of protein (18.5g)
  • Green flag: Source of fibre

Does MTR Protein Upma Mix live up to its claims?

The 10 g protein, no palm oil, no preservatives and trans fat free claims hold. Low sodium salt is true but framed, and the cooking time differs between pack and retailer page.

  • On the pack

    “10g PROTEIN Upma”

    Holds

    Protein is 18.5 g per 100 g, so a 55 g serve has about 10.2 g, mostly from isolated soy protein.

  • On the pack

    “With Low Sodium Salt”

    Be careful

    Low sodium salt is the salt listed, but the mix still has 1,240 mg sodium per 100 g, about 682 mg a serve.

  • On the pack

    “No Added Preservatives”

    Holds

    No preservative is listed. The anticaking agent (551), acidity regulators (330, 334) and soy lecithin (322) are additives, but not preservatives.

  • On the pack

    “Trans Fat Free”

    Holds

    Trans fat is declared as 0 g and no hydrogenated fat is in the list.

  • Retail listing

    “Ready in 3 Minutes”

    Be careful

    The retailer page shows ready in 3 minutes, the pack shows 6 minutes in 3 easy steps.

What's in MTR Protein Upma Mix?

Wheat semolina, soy protein isolate and sunflower oil lead the list. Salt is the thing to watch, along with a small set of additives.

The ingredient list, read for you

Wheat semolina (69%) leads and makes up most of the mix. Isolated soy protein comes next and supplies the protein boost, followed by refined sunflower oil, low sodium salt, Bengal gram splits and maltodextrin. Green chilli, ginger, curry leaves, mustard seeds and ghee give the upma flavour, with a little sugar, an anticaking agent, two acidity regulators and natural flavouring at the end.

Ingredients to watch

  • SodiumConcern

    1,240 mg per 100 g, about 3.1 g of salt. One 55 g serve has about 682 mg, before any side dish.

  • Silicon dioxide (551)Worth watching

    An anticaking agent that costs ingredient points. Soy lecithin (322) and the natural flavouring cost smaller amounts.

  • Maltodextrin and sugarWorth watching

    Both are listed, but added sugar is only 1.4 g per 100 g, so they matter little for sugar.

  • ProteinFine

    18.5 g per 100 g, about 10.2 g a serve, mostly from soy protein isolate.

  • Fat qualityFine

    Sunflower oil and ghee, no palm oil, trans fat 0 g and saturated fat 1.3 g per 100 g.

What it doesn’t have

  • No vitamins or minerals are declared on the panel.
  • Only the semolina has a declared share, so the amount of soy protein and vegetables is not stated.

Who should eat MTR Protein Upma Mix?

An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one serve has about 682 mg sodium.

  • Most adultsOccasionally

    One serve has about 682 mg sodium, roughly a third of a day's limit.

  • ChildrenOccasionally

    Sodium of about 682 mg a serve is high for a small child's day.

  • High blood pressureRarely

    1,240 mg sodium per 100 g, and side dishes add more.

  • Weight managementOccasionally

    About 212 kcal a serve is moderate, but the sodium is high.

Recipes with MTR Protein Upma Mix

Add vegetables, serve with sambar or chutney, and go easy on extra salt, because the mix already has 1,240 mg sodium per 100 g.

Vegetable upma

Stir in parboiled peas, chopped beans and carrots, as the pack suggests, to add fibre to a mix with 3.9 g per 100 g.

Upma with sambar

Serve it with sambar and skip extra salt in both, since the mix alone has about 682 mg sodium a serve.

Peanut and cashew upma

Fried peanuts and cashews add crunch and some protein to the 10.2 g a serve, along with extra calories.

MTR Protein Upma Mix: common questions

What is the CleanPlate score of MTR Protein Upma Mix?

MTR Protein Upma Mix is an instant semolina upma mix with soy protein added, sold as a quick breakfast. It scores CB4: nutrition is middling on protein and fibre, ingredients are fairly simple with a few additives, and risk is high because of the salt. Best now and then, with vegetables stirred in and a lighter hand on the mix. Nutrition C, 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 Protein Upma Mix?

Per 100 g, MTR Protein Upma Mix has 386 kcal, 18.5 g protein, 62.5 g carbohydrate, 6 g fat and 1.3 g saturated fat. One serve (approx. 55 g dry mix, one of about 4 serves) has 212 kcal and 10.2 g protein.

What are the ingredients in MTR Protein Upma Mix?

15 ingredients, in label order: Wheat Semolina, Isolated Soy Protein (INS 322 (i)), Refined Sunflower Oil, Low Sodium Salt Iodised, Bengal Gram Splits, Maltodextrin (Corn), Green Chilli, Ginger, Curry Leaves, Sugar, Ghee, Anticaking Agent (INS 551), Mustard Seeds, Acidity Regulators (INS 330 and INS 334), Natural Flavouring Substance. Flagged: Maltodextrin (low concern).

Does MTR Protein Upma Mix live up to its claims?

5 claims checked: 3 hold, 2 need care. "With Low Sodium Salt" needs care: Low sodium salt is the salt listed, but the mix still has 1,240 mg sodium per 100 g, about 682 mg a serve. "Ready in 3 Minutes" needs care: The retailer page shows ready in 3 minutes, the pack shows 6 minutes in 3 easy steps.

Who should limit MTR Protein Upma Mix?

Most adults: occasionally. One serve has about 682 mg sodium, roughly a third of a day's limit. Children: occasionally. Sodium of about 682 mg a serve is high for a small child's day. High blood pressure: rarely. 1,240 mg sodium per 100 g, and side dishes add more.

How much sugar, salt and saturated fat does MTR Protein Upma Mix have?

Per 100 g, MTR Protein Upma Mix has 1.4 g added sugar, 1240 mg sodium (about 3.1 g salt) and 1.3 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 30, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

Label read on 30 October 2026, from photos of the pack. If the pack has changed since, tell us.

Score history (1)
DateScoreMethodWhy
30 October 2026CB4v5.0First scored

Every change to this score is logged. See corrections and the method changelog.

Better Batters & Ready Mixes

All Batters & Ready Mixes →