MTR Vermicelli Upma
Published · Last updated
A realistic serve of MTR Vermicelli Upma (60 g as sold, about a third of the pack) has 248 kcal, 6.4 g protein, 40.9 g carbohydrate, 6 g fat, 0.6 g added sugar and 900 mg sodium. Per 100 g it has 413 kcal, 10.6 g protein, 68.2 g carbohydrate, 10 g fat, 4 g saturated fat, 1 g added sugar, 4.1 g fibre and 1500 mg sodium.
MTR Vermicelli Upma is a dry breakfast mix built on wheat semolina, with onion, cashew, green chilli and curry leaves, cooked in about three minutes. It scores DA4: nutrition is low because the base is refined wheat, ingredients are simple and clean, and risk is high because of the salt. Fine now and then, ideally with extra vegetables and no added salt.
Ingredients, decoded
15 listed- Wheat semolina
- Onion flakes
- Interesterified vegetable fat
- Cashew nuts
- Iodised salt
- Bengal gram splits
- Green chilli
- Curry leaves
- Sugar
- Maltodextrin (Corn)
- Ginger
- Mustard
- Turmeric powder
- Acidity regulators (INS 330 and INS 334)
- Natural flavoring substances
1 teaspoon of sugar in every 100 g · 5.9 g total sugar, 5 g a teaspoon
Score and nutrition facts for MTR Vermicelli Upma:
| Energy | 413 kcal |
|---|---|
| Protein | 10.6 g |
| Carbohydrates | 68.2 g |
| Total sugars | 5.9 g |
| Added sugars | 1 g |
| Dietary fibre | 4.1 g |
| Total fat | 10 g |
| Saturated fat | 4 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1500 mg |
Think this score is wrong?
Why MTR Vermicelli Upma scores DA4
Nutrition is a D because the base is refined wheat semolina and protein and fibre stay modest. Ingredients are an A on a short, real list, and risk is a 4 because of 1,500 mg sodium per 100 g.
Low nutrient density
- Protein
- 10.6 g
- Fibre
- 4.1 g
- Vitamins and minerals
- None declared
- Energy
- 413 kcal
01 Nutrition density: why D
Protein is 10.6 g per 100 g and fibre is 4.1 g, but the protein comes mostly from refined wheat semolina, which is 65% of the mix. That limits the credit it earns. Saturated fat is 4 g and added sugar is 1 g per 100 g, so neither pulls the grade down much.
No vitamins or minerals are declared, so nothing else lifts the grade. In one 60 g serve that is about 6.4 g protein and 2.5 g fibre, a modest return for about 248 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. 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
- Sugar, Maltodextrin
- Additives
- 2
- Flagged
- Maltodextrin
02 Ingredient integrity: why A
The list is short and made mostly of real foods: semolina, onion, cashew nuts (6%), Bengal gram, green chilli, curry leaves, ginger, mustard and turmeric. No colour, sweetener or preservative is listed, and the label makes no hollow promise.
The only cost is small. Natural flavouring costs ingredient points, while the acidity regulators, citric acid (330) and tartaric acid (334), cost none. The interesterified vegetable fat is not hydrogenated, and trans fat is declared as 0 g.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 1 g
- Sodium
- 1500 mg
- Saturated fat
- 4 g
- Trans fat
- 0 g
03 Load risk: why 4
Sodium is the main driver by a wide margin: 1,500 mg per 100 g, about 900 mg in a 60 g serve. Energy at 413 kcal per 100 g adds a smaller share.
Saturated fat is 4 g per 100 g, under the 5 g high line, and sugar is only 1 g, so both play a small part. The grade uses the mix as sold, so cooking it in water makes the finished plate lighter than the dry numbers suggest.
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 (1500mg per 100g)
- −Red flag: Contains Maltodextrin
Green flags
- +Green flag: Source of fibre
Does MTR Vermicelli Upma live up to its claims?
The pack's claims hold up: no preservatives, trans fat free, a source of protein and no maida. The one frame to note is that the semolina is refined wheat. It is 65% of the mix.
- On the packBe careful
“No Added Maida”
No maida is listed, but the base is wheat semolina at 65%, which is also refined wheat, not whole grain.
- On the packHolds
“No Added Preservatives”
No preservative is listed. The acidity regulators are citric acid (330) and tartaric acid (334).
- On the packHolds
“Source of Protein”
10.6 g per 100 g, about 6.4 g in a 60 g serve, mostly from wheat semolina.
- On the packHolds
“Transfat Free”
Trans fat is declared as 0 g per 100 g, and no hydrogenated fat is listed. The fat used is interesterified vegetable fat.
- On the packHolds
“3 Minute Breakfast”
The directions give 3 minutes of cooking on a medium flame, then 1 minute covered before serving.
What's in MTR Vermicelli Upma?
Wheat semolina, onion flakes and a vegetable fat lead the list, with cashew, chilli and curry leaves behind. Watch the salt, not the additives.
15 ingredients listed. Additives and watched ingredients we rate: 1 low concern. 1 more entry looks like an additive we have not researched yet.
The ingredient list, read for you
Wheat semolina leads at 65%, so the mix is mostly refined wheat. Onion flakes and interesterified vegetable fat follow, then cashew nuts at 6%, iodised salt and Bengal gram splits. Green chilli at 3%, curry leaves at 1%, ginger, mustard at 1% and turmeric give the upma its flavour. Sugar and maltodextrin are small additions, and the two acidity regulators and natural flavouring come last.
What the additives do
Maltodextrin (low concern): filler and thickener. A highly processed carbohydrate from starch, used as a filler and thickener. It raises blood sugar quickly. More on Maltodextrin.
Not in our additive research yet: Acidity regulators (INS 330 and INS 334).
Ingredients to watch
- SodiumConcern
1,500 mg per 100 g, about 900 mg in a 60 g serve and about 2,400 mg if one person eats the whole 160 g pack. It is the main driver of the risk grade.
- Refined wheat baseWorth watching
Wheat semolina is 65% of the mix and supplies most of the protein, so protein and fibre stay modest at 10.6 g and 4.1 g per 100 g.
- Interesterified vegetable fatWorth watching
The fat is not named and is not hydrogenated. Saturated fat is 4 g per 100 g, under the 5 g high line.
- Natural flavouringWorth watching
Listed as natural flavouring substances, which costs a small ingredient point. The acidity regulators 330 and 334 cost none.
- Real ingredients, little sugarFine
Cashew, chilli, curry leaves, ginger, mustard and turmeric are listed. Added sugar is 1 g per 100 g.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- No percentages are given for onion flakes, the vegetable fat, sugar or maltodextrin.
What to know about MTR Vermicelli Upma
A simple upma mix with 1,500 mg sodium per 100 g
MTR Vermicelli Upma, called Seviyan Upma on the pack, is a 160 g family pack of dry mix: wheat semolina (65%), onion flakes, interesterified vegetable fat, cashew nuts (6%), iodised salt, Bengal gram splits, green chilli (3%), curry leaves (1%), sugar, maltodextrin, ginger, mustard (1%), turmeric, two acidity regulators and natural flavouring. You empty the whole pack into boiling water and cook for 3 minutes. It is bought as a quick South Indian breakfast for a family.
A 60 g serve, about a third of the pack as the label counts it, gives about 248 kcal, 6.4 g protein, 2.5 g fibre and 2.4 g saturated fat. The cost is salt: 1,500 mg sodium per 100 g means about 900 mg in one serve. Added sugar is low at 1 g per 100 g, and trans fat is declared as 0 g.
The front promises a three-minute breakfast, no added maida, no added preservatives and a source of protein and fibre, and the list backs these up. What it leaves out is any number for the vegetables beyond onion-free percentages for chilli and curry leaves, and the semolina is refined wheat, not whole grain. CleanPlate scores it DA4.
Who should eat MTR Vermicelli Upma?
An occasional breakfast for most adults and children, and rarely for anyone watching blood pressure, since one serve has about 900 mg sodium.
- Most adultsOccasionally
A 60 g serve has about 900 mg sodium, close to half a day's limit.
- ChildrenOccasionally
About 900 mg sodium in one serve is a lot for a child's day.
- High blood pressureRarely
1,500 mg sodium per 100 g, and the pack says to cook all 160 g.
- Weight managementOccasionally
About 248 kcal per 60 g serve with only 6.4 g protein.
Recipes with MTR Vermicelli Upma
Add vegetables, roasted peanuts or a squeeze of lemon, and cook for more people, so each plate carries less of the 1,500 mg per 100 g sodium.
Vegetable seviyan upma
Cook the pack with chopped carrot, peas and beans, so each plate holds more vegetables and less of the mix with its 1,500 mg sodium per 100 g.
Peanut and green chilli upma
Follow the pack tip and stir in roasted peanuts and green chillies, which add protein to a serve that has 6.4 g.
Shared family bowl
Split the 160 g pack across three plates, as the pack says, so each serve stays near 60 g and 900 mg sodium.
MTR Vermicelli Upma: common questions
Is MTR Vermicelli Upma healthy?
MTR Vermicelli Upma is high in salt and calories, so occasional and moderate intake is fine and won't affect your health in any major way, but it shouldn't be a frequent treat.
How many calories and how much protein are in MTR Vermicelli Upma?
Per 100 g, MTR Vermicelli Upma has 413 kcal, 10.6 g protein, 68.2 g carbohydrate, 10 g fat and 4 g saturated fat. One serve (60 g as sold, about a third of the pack) has 248 kcal and 6.4 g protein.
What are the ingredients in MTR Vermicelli Upma?
15 ingredients, in label order: Wheat semolina, Onion flakes, Interesterified vegetable fat, Cashew nuts, Iodised salt, Bengal gram splits, Green chilli, Curry leaves, Sugar, Maltodextrin (Corn), Ginger, Mustard, Turmeric powder, Acidity regulators (INS 330 and INS 334), Natural flavoring substances. Flagged: Maltodextrin (low concern).
Does MTR Vermicelli Upma live up to its claims?
5 claims checked: 4 hold, 1 needs care. "No Added Maida" needs care: No maida is listed, but the base is wheat semolina at 65%, which is also refined wheat, not whole grain.
Who should limit MTR Vermicelli Upma?
Most adults: occasionally. A 60 g serve has about 900 mg sodium, close to half a day's limit. Children: occasionally. About 900 mg sodium in one serve is a lot for a child's day. High blood pressure: rarely. 1,500 mg sodium per 100 g, and the pack says to cook all 160 g.
How much sugar, salt and saturated fat does MTR Vermicelli Upma have?
Per 100 g, MTR Vermicelli Upma has 1 g added sugar, 1500 mg sodium (about 3.8 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.
What does the DA4 score mean for MTR Vermicelli Upma?
The first letter (D) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (4) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 10.6 g per 100 g and fibre is 4.1 g, but the protein comes mostly from refined wheat semolina, which is 65% of the mix. That limits the credit it earns. Saturated fat is 4 g and added sugar is 1 g per 100 g, so neither pulls the grade down much. Ingredients: The list is short and made mostly of real foods: semolina, onion, cashew nuts (6%), Bengal gram, green chilli, curry leaves, ginger, mustard and turmeric. No colour, sweetener or preservative is listed, and the label makes no hollow promise. Load risk: Sodium is the main driver by a wide margin: 1,500 mg per 100 g, about 900 mg in a 60 g serve. Energy at 413 kcal per 100 g adds a smaller share.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | DA4 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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