Quaker
on Slimming World
Quaker oats are, for many Slimming World members, the very foundation of their Healthy Extra B allowance. A 40g portion of plain porridge oats — whether that is Quaker Oats, Quaker Porridge Oats, or Quaker Jumbo Oats — counts as your HExB for the day, giving you a slow-release, filling breakfast that sets you up properly until lunch. At around 140 to 150 calories for a 40g serving, it is also genuinely good value as a meal.
The critical distinction that catches people out, though, is the difference between plain oats and the flavoured Oat So Simple sachets. Oat So Simple Original sachets weigh just 27g each — too small to qualify as a full HExB portion on their own — and the flavoured varieties like Golden Syrup, Strawberry, and Banana come loaded with added sugar, which means they are synned. A Golden Syrup sachet will cost you five and a half syns. That is a significant chunk of your daily allowance for what feels like a small bowl of porridge.
The porridge pots are even more expensive syn-wise. The ready-to-go Oat So Simple pots can reach nine or even ten syns per pot — fine as an occasional treat if you count them, but they should not be mistaken for a free or HExB breakfast.
If you want the full Slimming World benefit from Quaker products, buy the plain oats, weigh out 40g, and make your porridge from scratch. It takes three minutes in the microwave and keeps you full for hours.
Oat So Simple & Plain Oats — HExB Options
| Product | Portion | Syns | Kcal | Notes | Buy |
|---|---|---|---|---|---|
| Quaker Oats (plain, dry) | 40g | FREE AS HEXB | 148 | The gold standard HExB choice. Weigh out 40g and this counts as your full Healthy Extra B for the day. | Amazon |
| Quaker Porridge Oats | 40g | FREE AS HEXB | 148 | Same as plain Quaker Oats — 40g counts as your HExB. | — |
| Quaker Jumbo Oats (plain, dry) | 40g | FREE AS HEXB | 142 | Slightly lower in calories than standard oats and a lovely texture for porridge. Still counts as HExB at 40g. | — |
| Quaker Oat So Simple Original sachet | 27g sachet | 3 syns | 97 | NOT a valid HExB on its own — the sachet is only 27g, which is less than the required 40g. To use as HExB you would need approximately one and a half sachets. As a single sachet it counts as 3 syns. | — |
Quaker Oats (plain, dry)
FREE AS HEXB40g
148 kcal
The gold standard HExB choice. Weigh out 40g and this counts as your full Healthy Extra B for the day.
View on Amazon →Quaker Porridge Oats
FREE AS HEXB40g
148 kcal
Same as plain Quaker Oats — 40g counts as your HExB.
Quaker Jumbo Oats (plain, dry)
FREE AS HEXB40g
142 kcal
Slightly lower in calories than standard oats and a lovely texture for porridge. Still counts as HExB at 40g.
Quaker Oat So Simple Original sachet
3 syns27g sachet
97 kcal
NOT a valid HExB on its own — the sachet is only 27g, which is less than the required 40g. To use as HExB you would need approximately one and a half sachets. As a single sachet it counts as 3 syns.
Oat So Simple Flavoured Sachets
| Product | Portion | Syns | Kcal | Notes |
|---|---|---|---|---|
| Quaker Oat So Simple Golden Syrup | 38g sachet | 5.5 syns | 144 | The added sugar and syrup push this firmly into synned territory. A popular but costly choice. |
| Quaker Oat So Simple Strawberry | 36g sachet | 5 syns | 138 | — |
| Quaker Oat So Simple Blueberry | 37g sachet | 5 syns | 135 | — |
| Quaker Oat So Simple Banana | 38g sachet | 5.5 syns | 141 | — |
Quaker Oat So Simple Golden Syrup
5.5 syns38g sachet
144 kcal
The added sugar and syrup push this firmly into synned territory. A popular but costly choice.
Quaker Oat So Simple Strawberry
5 syns36g sachet
138 kcal
Quaker Oat So Simple Blueberry
5 syns37g sachet
135 kcal
Quaker Oat So Simple Banana
5.5 syns38g sachet
141 kcal
Porridge Pots
| Product | Portion | Syns | Kcal | Notes |
|---|---|---|---|---|
| Quaker Oat So Simple Original Porridge Pot | 57g pot | 8.5 syns | 207 | Convenient but costly in syns. The larger portion and added ingredients mean this is well into synned territory. |
| Quaker Oat So Simple Golden Syrup Porridge Pot | 65g pot | 9.5 syns | 251 | Nearly ten syns for one pot. Fine as an occasional treat if you count them carefully, but not a regular breakfast option on plan. |
Quaker Oat So Simple Original Porridge Pot
8.5 syns57g pot
207 kcal
Convenient but costly in syns. The larger portion and added ingredients mean this is well into synned territory.
Quaker Oat So Simple Golden Syrup Porridge Pot
9.5 syns65g pot
251 kcal
Nearly ten syns for one pot. Fine as an occasional treat if you count them carefully, but not a regular breakfast option on plan.
Quaker Oat Bars & Snacks
| Product | Portion | Syns | Kcal | Notes |
|---|---|---|---|---|
| Quaker Oat Bar Dark Chocolate Chip | 35g bar | 8 syns | 135 | — |
| Quaker Oat Bar Raspberry | 35g bar | 7.5 syns | 132 | — |
| Quaker Snack-a-Jacks Rice Cakes Original | per cake | 0.5 syns | 23 | A very low-syn snack option. At half a syn per cake they are one of the more plan-friendly snacks in the Quaker range. |
Quaker Oat Bar Dark Chocolate Chip
8 syns35g bar
135 kcal
Quaker Oat Bar Raspberry
7.5 syns35g bar
132 kcal
Quaker Snack-a-Jacks Rice Cakes Original
0.5 synsper cake
23 kcal
A very low-syn snack option. At half a syn per cake they are one of the more plan-friendly snacks in the Quaker range.
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Products mentioned in this guide, available on Amazon UK.
Quaker Oats (plain, dry)
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Frequently asked questions
Are Quaker oats free on Slimming World?
Plain Quaker oats are not exactly free — they count as your Healthy Extra B (HExB) allowance rather than a Free Food. The distinction matters: as a Free Food you could eat unlimited quantities, whereas as an HExB you have a set daily portion of 40g. That said, when used as your HExB they cost you nothing from your syn allowance. Most members use their HExB for porridge every morning, and plain Quaker Oats, Quaker Porridge Oats, and Quaker Jumbo Oats are all valid HExB choices at 40g.
Is Oat So Simple free on Slimming World?
No, Oat So Simple sachets are not free on Slimming World. The plain Original sachets are only 27g each, which is too small to qualify as a full HExB portion on their own. You would need to use around one and a half sachets to reach the 40g required. The flavoured varieties — Golden Syrup, Strawberry, Blueberry, Banana — contain added sugar and range from five to five and a half syns per sachet. They taste great but are a significant syn spend for a fairly small breakfast.
Can I have Quaker porridge pots on Slimming World?
You can have Quaker porridge pots on Slimming World, but they will cost you a good chunk of your daily syn allowance. The Oat So Simple Original pot is around eight and a half syns, and the Golden Syrup version is close to ten. On a typical 15-syn daily allowance, that is more than half your budget gone on breakfast. They are convenient for when you are on the go, but most members find it far better value to make porridge from plain oats at home and save those syns for something more satisfying later in the day.
What is the Quaker oats Slimming World portion?
The correct Slimming World portion for plain Quaker oats as a Healthy Extra B is 40g dry weight. This applies to Quaker Oats, Quaker Porridge Oats, and Quaker Jumbo Oats alike. It is worth weighing rather than estimating, because the volume can vary quite a bit depending on how finely the oats are milled. A 40g portion of standard oats makes a decent-sized bowl of porridge when cooked with water or a measured amount of milk from your HExA allowance.
Is Quaker a Healthy Extra B on Slimming World?
Yes — plain Quaker oats are one of the most popular Healthy Extra B choices on Slimming World. The HExB allowance is designed to ensure members get enough fibre and wholegrains in their diet, and oats tick that box perfectly. Quaker Oats, Quaker Porridge Oats, and Quaker Jumbo Oats all qualify as an HExB at 40g dry weight. The flavoured Oat So Simple sachets and porridge pots do not qualify as an HExB because of the added sugars and smaller portion sizes relative to what the plan requires.
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Syn values are based on publicly available nutritional data and community-verified figures. Always confirm with the official Slimming World app, as values can change. Updated 2026-04-26.