Turkey mince (3% fat) contains 114 kcal per 100g raw — the lowest calorie mince available in UK supermarkets and free on Slimming World. Chicken mince (5% fat) is 105 kcal per 100g. Extra-lean beef mince (5% fat) is 137 kcal per 100g. Standard 20% fat beef mince is 246 kcal per 100g — more than double the calorie count of turkey mince.
The fat percentage printed on a mince packet is the single most useful number for calories and syns. 5% fat mince is free on Slimming World in any protein. 20% fat mince is not. The meat itself is identical — just the fat content changes. Most supermarkets now stock 5% fat versions of beef, pork, lamb, and turkey mince.
This guide covers calories and Slimming World syn values for every mince type and fat percentage available in UK supermarkets.
The calories in mince depend almost entirely on the fat percentage. Turkey mince (3% fat) is 114 kcal per 100g raw. Beef mince (5% fat) is 137 kcal per 100g. Beef mince (20% fat) is 246 kcal per 100g. The protein content is broadly similar across all fat percentages — the calorie difference is entirely from fat.
| Mince type | Fat % | Per 100g raw | Calories | SW Syns |
|---|---|---|---|---|
| Turkey mince | 3% fat | 100g | 114 kcal | Free |
| Chicken mince | 5% fat | 100g | 105 kcal | Free |
| Extra lean beef mince | 5% fat | 100g | 137 kcal | Free |
| Lean beef mince | 10% fat | 100g | 174 kcal | 2 |
| Standard beef mince | 15–17% fat | 100g | 209 kcal | 4 |
| Standard beef mince | 20% fat | 100g | 246 kcal | 6 |
| Lean lamb mince | 10% fat | 100g | 176 kcal | 2 |
| Standard lamb mince | 20% fat | 100g | 267 kcal | 6.5 |
| Lean pork mince | 5% fat | 100g | 120 kcal | Free |
| Quorn mince (frozen) | ~2% fat | 100g | 68 kcal | Free |
Quorn mince at 68 kcal per 100g is the lowest calorie mince substitute available — free on SW, higher in fibre than meat mince, and lower in saturated fat. It works well in bolognese, chilli, and cottage pie where the sauce provides flavour. Members who use it regularly report that the texture difference from beef mince becomes unnoticeable once the dish is sauced.
Extra-lean beef mince (5% fat, sometimes labelled as "extra lean" or "95% lean") is free on Slimming World. Lean mince (10% fat) is approximately 2 syns per 100g raw. Standard mince (15–20% fat) is 4–6 syns per 100g raw.
The SW rule is that visible fat must be trimmed and drained after cooking. For mince, draining the fat after browning reduces the final fat content of the dish regardless of starting fat percentage — but the syn calculation is based on the fat percentage of the raw mince, not what is drained. Extra-lean (5%) is the only beef mince that is unambiguously free.
Quorn mince is the lowest calorie mince at 68 kcal per 100g — lower than any meat mince. Among meat minces, chicken mince (5% fat) at 105 kcal per 100g and turkey mince (3% fat) at 114 kcal per 100g are the lowest calorie options. Both are free on Slimming World.
Swapping standard 20% fat beef mince (246 kcal per 100g) for 5% fat turkey mince (114 kcal per 100g) in a bolognese saves 132 kcal per 100g of mince used — around 400 kcal saved in a recipe using 300g. Most members who make the swap regularly report that a well-seasoned turkey mince bolognese tastes indistinguishable from beef once the tomato sauce is added.
A homemade bolognese for one made with 150g extra-lean beef mince (5% fat), passata, onion, garlic, and herbs contains approximately 300–350 kcal and is free on Slimming World. Add 75g dry pasta (free, 264 kcal) and the complete dish is around 580–620 kcal for 0 syns.
The same bolognese made with standard 20% fat mince uses approximately 375 kcal of mince alone — adding 75 kcal per portion over the lean version — and costs around 6 syns for the 150g mince. Over a week of bolognese nights, the choice of mince fat percentage makes a meaningful calorie and syn difference.
Standard lamb mince (20% fat) contains 267 kcal per 100g raw — the highest calorie mince in a standard supermarket butcher section. Lean lamb mince (10% fat) is 176 kcal per 100g. Even lean lamb is higher calorie than extra-lean beef or turkey mince because lamb naturally carries more fat.
Lamb mince is used in dishes where the flavour is distinctive — moussaka, koftas, shepherd's pie. Swapping to turkey mince saves calories but changes the character of these dishes noticeably. Most members use lean lamb mince (10%) for lamb-specific recipes and accept the 2 syns per 100g as the cost of the flavour, rather than substituting with a different protein entirely.
Yes — Quorn Mince (the frozen variety in the blue bag) is free on Slimming World at 68 kcal per 100g. It is one of the most popular free ingredients on plan because it works in bolognese, chilli, cottage pie, and stuffed peppers — all common SW weeknight meals — with a texture close enough to beef mince that most families accept it without complaint.
The Quorn Mince that is not free is the ready-seasoned or flavoured varieties (such as Quorn Mince with Italian herbs or the ready-to-use pouches). These contain added ingredients that may carry a syn cost. The plain frozen blue-bag Quorn Mince is the free version.
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