MTR Rava Idli Breakfast Mix
Published
MTR Rava Idli Breakfast Mix is a ready mix of wheat semolina, gram and cashew that you stir with curd and steam into idlis. It scores DA4: low on nutrition because it is mostly semolina with modest protein and fibre, strong on ingredients for a short plain list, and high on risk because of the sodium. Best as an occasional breakfast with sambar.
Ingredients, decoded
11 listed- Wheat semolina
- Interesterified vegetable fat
- Bengal gram splits
- Cashew nuts
- Iodised salt
- Curry leaves
- Raising agent [INS 500(ii)]
- Anticaking agent (INS 551)
- Mustard seeds
- Green chilli
- Ginger
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 404 kcal |
|---|---|
| Protein | 10 g |
| Carbohydrates | 73 g |
| Added sugars | 0 g |
| Dietary fibre | 4.3 g |
| Total fat | 8 g |
| Saturated fat | 3 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 860 mg |
| Calcium | 29.8 mg |
Think this score is wrong?
What to know about MTR Rava Idli Breakfast Mix
Plain ingredient list, but a lot of sodium
MTR Rava Idli Breakfast Mix is a 500 g ready mix for steamed semolina idlis. It is built from wheat semolina (84%), interesterified vegetable fat, Bengal gram splits and cashew nuts (2%), with iodised salt, curry leaves, mustard seeds, green chilli and ginger for the tempering. It is bought by people who want a South Indian breakfast in about 15 minutes, with no batter to ferment.
Per 100 g of dry mix you get 404 kcal, 10 g protein, 4.25 g fibre and no added sugar. One 40 g serve is about 162 kcal, 4 g protein and 1.7 g fibre. The cost is salt: 860 mg sodium per 100 g, about 344 mg in a serve, before the curd you stir in or the sambar and chutney you serve with it.
The name is accurate, since the mix is mostly semolina, and the protein, fibre, trans-fat and preservative claims on the pack all check out. Nothing on the list is a dye or a hydrogenated fat. What the front does not say is how much sodium is in the mix. CleanPlate scores it DA4.
Why MTR Rava Idli Breakfast Mix scores DA4
Nutrition is a D because protein is 10 g and fibre 4.25 g per 100 g from a semolina base. Ingredients are an A for a short plain list, and risk is a 4 on 860 mg sodium per 100 g.
Low nutrient density
- Protein
- 10 g
- Fibre
- 4.3 g
- Vitamins and minerals
- Calcium
- Energy
- 404 kcal
01 Nutrition density: why D
Protein is 10 g per 100 g and fibre is 4.25 g, which is about 4 g protein and 1.7 g fibre in a 40 g serve. Most of the protein, about 5.4 g per 100 g, comes from wheat semolina, a lower-quality source, so protein earns only half credit.
Calcium is declared at 29.8 mg per 100 g and no other vitamins or minerals are listed, so little else lifts the grade. Energy is 404 kcal per 100 g, mostly from carbohydrate.
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
- Wheat semolina
- Main fat
- Interesterified vegetab...
- Sweeteners
- None added
- Additives
- 2
- Flagged
- None
02 Ingredient integrity: why A
The list is short and made of recognisable foods: semolina, gram, cashew, curry leaves, mustard seeds, green chilli and ginger. No dye, sweetener or flavouring is listed, and the label makes no hollow promise.
Interesterified vegetable fat is not a hydrogenated fat, and the declared trans fat is 0 g. Silicon dioxide (551), the anticaking agent, costs a small number of ingredient points, while the sodium carbonate raising agent costs none.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 0 g
- Sodium
- 860 mg
- Saturated fat
- 3 g
- Trans fat
- 0 g
03 Load risk: why 4
Sodium is the main driver: 860 mg per 100 g, which is most of the risk number. One 40 g serve of the mix has about 344 mg.
Saturated fat is 3 g per 100 g, under the 5 g high line, about 1.2 g in a serve. Energy adds a little, and added sugar is 0 g, so sugar plays no part.
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 (860mg per 100g)
Green flags
- +Green flag: Source of fibre
- +Green flag: No added sugar
Does MTR Rava Idli Breakfast Mix live up to its claims?
The protein, fibre, trans-fat and no-preservatives claims hold in a modest way, and no claim is hollow. A second small table on the back of the pack shows different sodium and energy figures.
- On the packBe careful
“Protein Source”
The mix has 10 g protein per 100 g, about 4 g in a 40 g serve. It is true, but most of it comes from wheat semolina, so it is a small contribution.
- On the packBe careful
“Dietary Fibre Source”
Fibre is 4.25 g per 100 g, about 1.7 g in a serve. It is present, but a modest amount.
- On the packHolds
“Transfat Free”
Trans fat is declared as 0 g and no hydrogenated fat is listed. The fat used is interesterified vegetable fat.
- On the packHolds
“No Added Preservatives”
No preservative is listed. The raising agent (500(ii)) and anticaking agent (551) are additives but not preservatives.
- On the packBe careful
“404 kcal and 860 mg sodium per 100 g”
Another small table on the back of the pack shows 380 kcal and about 380 mg sodium per 100 g, against 404 kcal and 860 mg in the main table. The higher figures are used here.
What's in MTR Rava Idli Breakfast Mix?
Wheat semolina makes up 84% of the mix, followed by interesterified vegetable fat, gram and cashew. Sodium is the thing to watch, along with the fat.
The ingredient list, read for you
Wheat semolina leads at 84%, so the mix is mostly grain. Interesterified vegetable fat comes next, then Bengal gram splits and cashew nuts at 2%, with percentages not printed for the rest. Iodised salt, curry leaves, mustard seeds, green chilli and ginger give the savoury, tempered flavour, while sodium carbonate (500(ii)) helps the idlis rise and silicon dioxide (551) keeps the powder free-flowing.
The pack says it contains wheat gluten and nuts, and may contain milk.
Ingredients to watch
- SodiumConcern
860 mg per 100 g of dry mix, about 344 mg in a 40 g serve, before the sambar and chutney. It is the main driver of the risk grade.
- Interesterified vegetable fatWorth watching
It is the second ingredient, and the oil type is not named. Saturated fat is 3 g per 100 g, about 1.2 g in a serve, and trans fat is 0 g.
- Semolina baseWorth watching
Wheat semolina is 84% of the mix, so protein and fibre stay modest at 10 g and 4.25 g per 100 g.
- Anticaking agent (551)Worth watching
Silicon dioxide costs a small number of ingredient points. It is a minor part of the list.
- Short, plain listFine
Semolina, gram, cashew and spices, with no added sugar, no dye and no preservative.
What it doesn’t have
- No vitamins or minerals are declared beyond calcium.
- Percentages are printed only for wheat semolina and cashew, not for the gram or the spices.
Who should eat MTR Rava Idli Breakfast Mix?
An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one 40 g serve of the mix has about 344 mg sodium.
- Most adultsOccasionally
About 344 mg sodium in a 40 g serve before any sambar or chutney.
- ChildrenOccasionally
4 g protein and 1.7 g fibre per serve, with 344 mg sodium.
- High blood pressureRarely
860 mg sodium per 100 g, and the accompaniments add more.
- Weight managementOccasionally
About 162 kcal per 40 g serve, with only 4 g protein to keep you full.
Recipes with MTR Rava Idli Breakfast Mix
Serve the idlis with sambar and chutney as the pack suggests, and add coriander or a vegetable side to lift the fibre. Keep the added salt in the accompaniments light.
Rava idli with sambar and chutney
The pack suggests sambar, coconut chutney and potato curry, so a vegetable-rich sambar lifts the 1.7 g fibre in a serve.
Coriander rava idli
The pack says you can mix in finely cut coriander leaves, which adds flavour and freshness without extra salt.
Idli plate with a vegetable side
Serve two or three idlis with a vegetable side and a light hand on salted chutney, since the mix alone brings about 344 mg sodium per 40 g.
MTR Rava Idli Breakfast Mix: common questions
What is the CleanPlate score of MTR Rava Idli Breakfast Mix?
MTR Rava Idli Breakfast Mix is a ready mix of wheat semolina, gram and cashew that you stir with curd and steam into idlis. It scores DA4: low on nutrition because it is mostly semolina with modest protein and fibre, strong on ingredients for a short plain list, and high on risk because of the sodium. Best as an occasional breakfast with sambar. Nutrition D, 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 Rava Idli Breakfast Mix?
Per 100 g, MTR Rava Idli Breakfast Mix has 404 kcal, 10 g protein, 73 g carbohydrate, 8 g fat and 3 g saturated fat. One serve (40 g of dry mix, one serve) has 162 kcal and 4 g protein.
What are the ingredients in MTR Rava Idli Breakfast Mix?
11 ingredients, in label order: Wheat semolina, Interesterified vegetable fat, Bengal gram splits, Cashew nuts, Iodised salt, Curry leaves, Raising agent [INS 500(ii)], Anticaking agent (INS 551), Mustard seeds, Green chilli, Ginger.
Does MTR Rava Idli Breakfast Mix live up to its claims?
5 claims checked: 2 hold, 3 need care. "Protein Source" needs care: The mix has 10 g protein per 100 g, about 4 g in a 40 g serve. It is true, but most of it comes from wheat semolina, so it is a small contribution. "Dietary Fibre Source" needs care: Fibre is 4.25 g per 100 g, about 1.7 g in a serve. It is present, but a modest amount.
Who should limit MTR Rava Idli Breakfast Mix?
Most adults: occasionally. About 344 mg sodium in a 40 g serve before any sambar or chutney. Children: occasionally. 4 g protein and 1.7 g fibre per serve, with 344 mg sodium. High blood pressure: rarely. 860 mg sodium per 100 g, and the accompaniments add more.
How much sugar, salt and saturated fat does MTR Rava Idli Breakfast Mix have?
Per 100 g, MTR Rava Idli Breakfast Mix has 0 g added sugar, 860 mg sodium (about 2.1 g salt) and 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 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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