MTRBatters & Ready Mixes

MTR Upma Breakfast Mix

Published

Summary

MTR Upma Breakfast Mix is an instant semolina mix with the spices, chilli and curry leaves already in it, sold as a quick South Indian breakfast. It scores DB4: low on nutrition because the base is mostly semolina, decent on ingredients with a short list and few additives, and high on risk because of the salt. Best now and then, with vegetables stirred in.

Full summary

MTR Upma Breakfast Mix

MTR Upma Breakfast Mix scores DB4 on CleanPlate: nutrition D, ingredients B, load risk 4.

11%57%26%

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

Share of calories, per 100 g

  • Protein: 11 g per 100 g, 11% of the calories.
  • Carbs (not counting sugars and fibre): 54.7 g per 100 g, 57% of the calories.
  • Sugars: 4.2 g per 100 g, 4% of the calories, of which 4.2 g is added.
  • Fat: 11 g per 100 g, 26% of the calories, of which 4 g is saturated.
  • Fibre: 3.8 g per 100 g, 2% of the calories (fibre counts at 2 kcal per gram).
Added sugar4.2 g
Saturated fat4 g
Sodium1470 mg

The tick is the “high” line

Watch
High sodium (1470mg per 100g); Contains Maltodextrin
In its favour
Source of fibre
On the pack
4 claims checked: 2 hold, 2 need care

Last reviewed October 28, 2026

Ingredients, decoded

13 listed
  • Wheat semolina
  • Interesterified vegetable Fat
  • Iodised Salt
  • Bengal gram splits
  • Maltodextrin (Corn)
  • Anticaking Agent (INS 551)
  • Green Chilli
  • Ginger
  • Curry leaves
  • Sugar
  • Mustard seeds
  • Acidity regulators (INS 330 & INS 334)
  • Natural flavouring substance
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
MTR Upma Breakfast Mix pack, front view

1 teaspoon of sugar in every 100 g · 4.2 g total sugar, 5 g a teaspoon

High saltNutrition per 100 g
DNutrition densityBIngredient integrity4Load risk
Nutrition facts
Energy397 kcal
Protein11 g
Carbohydrates62.7 g
Total sugars4.2 g
Added sugars4.2 g
Dietary fibre3.8 g
Total fat11 g
Saturated fat4 g
Sodium1470 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about MTR Upma Breakfast Mix

Simple semolina mix, but 1,470 mg sodium per 100 g

MTR Upma Breakfast Mix is a 160 g pack of dry upma mix: wheat semolina (75%), interesterified vegetable fat, iodised salt, Bengal gram splits, maltodextrin, green chilli, ginger, curry leaves, mustard seeds and a little sugar. It is bought by people who want a South Indian breakfast in about five minutes, without chopping or tempering anything.

Per 100 g the mix has 397 kcal, 11 g protein, 3.8 g fibre, 11 g fat (4 g saturated) and 4.2 g added sugar. The cost is salt: 1,470 mg sodium per 100 g, about 3.7 g of salt. The pack gives a serve of 56 g, which works out to about 222 kcal, 6.2 g protein, 2.1 g fibre and 823 mg sodium before any water, vegetables or side dishes.

The front promises Protein Source, Dietary Fibre Source and Wheat Goodness, and the numbers support the first two in a modest way. The list is short and readable, with no preservative and only a few additives, but the salt is high. CleanPlate scores it DB4.

Why MTR Upma Breakfast Mix scores DB4

Nutrition is a D on 11 g protein and 3.8 g fibre per 100 g from a semolina base. Ingredients are a B for a short list with few additives, and risk is a 4 because sodium is 1,470 mg per 100 g.

How we score →
01 Nutrition densityA to E
D

Low nutrient density

Protein
11 g
Fibre
3.8 g
Vitamins and minerals
None declared
Energy
397 kcal

01 Nutrition density: why D

Protein is 11 g per 100 g and fibre is 3.8 g, so a 56 g serve gives about 6.2 g protein and 2.1 g fibre. The largest share of the protein comes from wheat semolina, which counts for less than a more complete protein.

No vitamins or minerals are declared, so nothing else lifts the grade.

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
Interesterified vegetab...
Sweeteners
Maltodextrin, Sugar
Additives
3
Flagged
Maltodextrin

02 Ingredient integrity: why B

The list is short and mostly recognisable: semolina at 75%, fat, salt, chickpea splits, chilli, ginger, curry leaves and mustard seeds. No hydrogenated fat is listed, and the panel declares 0 g trans fat.

Silicon dioxide (551) costs ingredient points, and so does the natural flavouring substance, though less. Citric acid (330) and tartaric acid (334) cost none. Only semolina has a declared percentage, which is a small label gap.

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
4.2 g
Sodium
1470 mg
Saturated fat
4 g

03 Load risk: why 4

Sodium is the biggest driver by far: 1,470 mg per 100 g, about 823 mg in a 56 g serve. It makes up most of the risk number.

Energy (397 kcal per 100 g) adds some. Saturated fat is 4 g per 100 g, under the 5 g high line, and added sugar is 4.2 g, so both play a small 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 (1470mg per 100g)
  • Red flag: Contains Maltodextrin

Green flags

  • Green flag: Source of fibre

Does MTR Upma Breakfast Mix live up to its claims?

The protein and no-preservatives claims hold. The fibre and wheat claims are true but modest: 3.8 g fibre per 100 g, and the semolina is not described as whole wheat.

  • On the pack

    “Protein Source”

    Holds

    11 g protein per 100 g, so about 6.2 g in a 56 g serve. Most of it comes from wheat semolina.

  • On the pack

    “Dietary Fibre Source”

    Be careful

    Fibre is 3.8 g per 100 g, about 2.1 g per serve. It is real, but a modest amount.

  • On the pack

    “Wheat Goodness”

    Be careful

    Wheat semolina is 75% of the mix, but the list does not say it is whole wheat.

  • On the pack

    “No Added Preservatives”

    Holds

    No preservative is listed. The additives are an anticaking agent (551) and acidity regulators (330 and 334).

What's in MTR Upma Breakfast Mix?

Wheat semolina at 75% leads, then fat, salt and chickpea splits. Watch the salt and the two small additive costs, silicon dioxide and flavouring.

The ingredient list, read for you

Wheat semolina (75%) is the base, followed by interesterified vegetable fat, iodised salt and Bengal gram splits. Maltodextrin and sugar add a little sweetness and body. Green chilli, ginger, curry leaves and mustard seeds are the tempering, and natural flavouring rounds it out.

The anticaking agent (551) keeps the powder free-flowing, and the acidity regulators (330 and 334) are citric and tartaric acid. Only the semolina has a declared percentage.

Ingredients to watch

  • SodiumConcern

    1,470 mg per 100 g, about 3.7 g of salt. One 56 g serve has about 823 mg, before chutney or pickle.

  • Silicon dioxide and flavouringWorth watching

    The anticaking agent (551) and the natural flavouring substance each cost ingredient points, 551 more than the flavouring.

  • Interesterified vegetable fatWorth watching

    It is the second ingredient and brings 4 g saturated fat per 100 g, under the high line. No hydrogenated fat is listed, and trans fat is declared as 0 g.

  • Maltodextrin and sugarWorth watching

    Added sugar is 4.2 g per 100 g, about 2.4 g a serve, so a minor part of the picture.

  • Protein and fibreFine

    11 g protein and 3.8 g fibre per 100 g, about 6.2 g and 2.1 g in a serve.

What it doesn’t have

  • No vitamins or minerals are declared on the panel.
  • Only the semolina has a percentage, so the share of chickpea splits, spices and fat is unknown.

Who should eat MTR Upma Breakfast Mix?

An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one serve has 823 mg sodium.

  • Most adultsOccasionally

    One serve has 823 mg sodium, about two fifths of the day's limit.

  • ChildrenOccasionally

    823 mg sodium in a serve is a lot for a small child, with only 6.2 g protein.

  • High blood pressureRarely

    1,470 mg sodium per 100 g, before chutney or pickle.

  • Weight managementOccasionally

    About 222 kcal per dry serve, with modest protein and 2.1 g fibre.

Recipes with MTR Upma Breakfast Mix

Add peas, carrot, beans or fried groundnuts to raise fibre and protein, and serve with chutney rather than pickle to keep the extra salt down.

Vegetable upma

Add par-boiled peas, cut beans and carrot, as the pack suggests, to lift the 2.1 g fibre a serve gives.

Upma with groundnuts

Top with fried groundnuts for extra protein on a base that gives about 6.2 g a serve.

Upma with coconut chutney

Serve with coconut chutney and leave out the pickle, since the mix already has about 823 mg sodium a serve.

Microwave upma

The pack gives a microwave method, which suits a quick single serve of 56 g.

MTR Upma Breakfast Mix: common questions

What is the CleanPlate score of MTR Upma Breakfast Mix?

MTR Upma Breakfast Mix is an instant semolina mix with the spices, chilli and curry leaves already in it, sold as a quick South Indian breakfast. It scores DB4: low on nutrition because the base is mostly semolina, decent on ingredients with a short list and few additives, and high on risk because of the salt. Best now and then, with vegetables stirred in. Nutrition D, 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 Upma Breakfast Mix?

Per 100 g, MTR Upma Breakfast Mix has 397 kcal, 11 g protein, 62.7 g carbohydrate, 11 g fat and 4 g saturated fat. One serve (56 g dry mix, one serve) has 222 kcal and 6.2 g protein.

What are the ingredients in MTR Upma Breakfast Mix?

13 ingredients, in label order: Wheat semolina, Interesterified vegetable Fat, Iodised Salt, Bengal gram splits, Maltodextrin (Corn), Anticaking Agent (INS 551), Green Chilli, Ginger, Curry leaves, Sugar, Mustard seeds, Acidity regulators (INS 330 & INS 334), Natural flavouring substance. Flagged: Maltodextrin (low concern).

Does MTR Upma Breakfast Mix live up to its claims?

4 claims checked: 2 hold, 2 need care. "Dietary Fibre Source" needs care: Fibre is 3.8 g per 100 g, about 2.1 g per serve. It is real, but a modest amount. "Wheat Goodness" needs care: Wheat semolina is 75% of the mix, but the list does not say it is whole wheat.

Who should limit MTR Upma Breakfast Mix?

Most adults: occasionally. One serve has 823 mg sodium, about two fifths of the day's limit. Children: occasionally. 823 mg sodium in a serve is a lot for a small child, with only 6.2 g protein. High blood pressure: rarely. 1,470 mg sodium per 100 g, before chutney or pickle.

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

Per 100 g, MTR Upma Breakfast Mix has 4.2 g added sugar, 1470 mg sodium (about 3.7 g salt) and 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 salt.

Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

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