How Many Syns in Mashed Potato? Syn Values & SW Recipe

Mashed potato is a staple side to many of our meals, whether your making a homemade Shepard's pie or pairing it with some SW speed veg and protein, but most importantly, is mashed potato syn-free on the plan?

When homemade, with no butter, mashed potato is syn-free on the slimming world plan, making it a great side to have to make dishes more filling. Store bought mashed potato like Tesco mashed potato however has syns, since it often contains extra ingredients in its mix such as milk and butter.

In our syn guide below we will discuss in more detail how many syns mashed potato has, some syn values as well as a slimming world mashed potato recipe to make your own syn free version at home.

How Many Syns Does Mashed Potato Have?

At around 5 syns a serving, mashed potato when store bought can be high in syns, allowing you to have up to three servings before using all of your 15 syn daily allowance.

Mashed potato made plain at home with no milk (or used as your healthy extra A) and butter is syn-free.

Potatoes themselves are classed as syn free on the plan, making them a great side whether mashed, made into chips or boiled.

How Many Syns Does Tesco Mashed Potato Have?

Tesco mashed potato has 8 syns per serving, making this mashed potato very high in syns and consuming over half of your 15 syn daily allowance, we, therefore, suggest making your own at home instead.

This store-bought mashed potato is high in syns due to the butter and milk which raises the fat content, for example, a half pack serving has nearly 4g of fat.

Syn Values of Mashed Potato by Brand

Here are some common shop-bought mash products and their Slimming World syn values:

• Asda Carrot & Swede Mash 500g – 2 syns
• Aunt Bessie’s Rich & Creamy Mash 700g – 5 syns
• Jack’s Frozen Mashed Potato 900g – 8.5 syns
• Fullers Frozen Mashed Potato 2kg – 5 syns
• Aunt Bessie’s Fluffy & Buttery Mash 650g – 6 syns
• Waitrose Carrot, Swede & Potato Mash 400g – 3 syns
• Hilltop Farm Mashed Carrot & Swede 400g – 3.5 syns
• Tesco Instant Mashed Potato (160g) – 7.5 syns
• Aldi Frozen Mashed Potato 900g (100g serving) – 5 syns
• IKEA Frozen Mashed Potato 600g – 5 syns
• Tesco Stockwell Instant Mash 120g – 3.5 syns
• The Instant Mash Co. 100g sachet – 3.5 syns
• Tesco Everyday Value Instant Mash 120g – 3.5 syns
• Athena Instant Mash Flakes 100g – 4.5 syns
• Asda Smart Price Instant Mash 120g – 3 syns
• Waitrose Side Dish Carrot, Swede & Potato Mash 450g – 2.5 syns

As you can see, instant mash tends to be lower in syns than chilled or frozen versions, but still higher than homemade.

Slimming World Mashed Potato Recipe (Syn Free)

If you want to enjoy mash without using up your syns, here’s a simple SW-friendly mashed potato recipe.

Ingredients

• 850g potatoes
• ½ cup fat-free yoghurt
• 1 egg
• Seasoning (salt, pepper, herbs to taste)
• Vegetable stock

Method

1. Boil the potatoes in vegetable stock until soft.
2. Drain (keeping a little stock aside).
3. Mash the potatoes, gradually adding yoghurt, egg, and a splash of stock until smooth and creamy.
4. Season to taste and serve.

Optional twist: Add garlic or chives for extra flavour without extra syns.

Final Words

So, is mashed potato Slimming World friendly?

Yes – when made at home with SW-friendly ingredients, it’s syn free and a fantastic way to bulk out meals.
Store-bought versions like Tesco Mashed Potato, however, can be high in syns (up to 8 per portion) due to added butter and milk.

If you’re following Slimming World and want to save syns, make your own mash at home – it’s healthier, syn free, and just as delicious.