Is Smoked Mackerel Syn Free? Find Out Here & Alternatives!

Updated on 
8 December, 2021

How Many Syns Does Smoked Mackerel Have?

Since smoked mackerel has syns, you need to be careful how much of it you are having on the slimming world diet for it to not exceed your slimming world syn allowance.

Smoked mackerel's syns can vary according to different brands but on average they have around 2 syns per 100g, making them an excellent low syn meal addition.

We've composed a short guide below which will go over how many syns smoked mackerel has according to different brands as well as a few low syns recipes using mackerel to give you some SW friendly cooking inspiration.

Can I Eat Smoked Mackerel On Slimming World?

With an average syn value of 2 syns per 100g, smoked mackerel is low in syns and makes a good low syn dish or high protein addition to a quick lunch.

There is no reason why you cannot eat smoke mackerel on the slimming world plan as long as you factor in its syns according to to the brand, this type of smoked fish can often be quite high in sodium so you should watch out for its salt content too.

If you want to keep your mackerel syn free then its best to choose a non-smoked version as you can eat as much as you want of them without it having to eat into your syn allowance, or choose a mackerel which is not marinated in other flavours as this can also add extra calories from the oil and flavourings.

Syn Values Of Alternative Smoked Mackerel

As we mentioned above, smoked mackerel can vary according to the brand, we will list the varying syns below to help you stay on track.

  • Tesco Smoked Mackerel - 10 syns per fillet.
  • Tesco Sweet Lemon & Parsley Smoked Mackerel Strips 200G - 16.5 syns per fillet.
  • Tesco Finest Hot Smoked Mackerel Fillets 110G - 13 syns per tin.
  • John West Mackerel Fillets in Sunflower Oil - 13 syns per 100g.
  • M&S Mackerel Fillets Frozen 380g - SYN FREE.

Low Syn Slimming World Friendly Mackerel Recipes

If your looking for some low syn ways to eat smoked mackerel, we've put a couple of recipes down below which keeps your meals slimming world friendly.

Slimming World Mackerel Bake

This slimming world mackerel bake serves 4 people and makes a quick weeknight meal.


  • 300g smoked mackerel - 6 syns.
  • Half a kg of yellow potatoes.
  • 500g of butternut squash.
  • 200g of tomatoes,
  • Cheddar cheese 40g.
  • Italian parsley.


  1. Heat the oven to 200 degrees.
  2. Bake the potatoes and butternut squash on some baking paper and spray with oil then bake for around 30 minutes.
  3. Break it up and bake for another 15 minutes until tomatoes start to soften.
  4. Add your mackerel fillets and cheese, breaking them up as you go.
  5. Pop the dish back in the oven until the cheese is melted again.

Low Syn Mackerel Pate


  • Plain smoked mackerel.
  • 5 large spoons of quark.
  • Pinch of dried dill.
  • Lemon juice.


  1. Break your mackerel up and take out any bones then mix it in and blend all the other ingredients.

Final Words

To conclude, smoked mackerel is low in syns as long as you choose a plain type with no oil and marination, it is always best to pick a mackerel that is plain as this will be lower in syns. If you want to keep it syn free you could try picking mackerel which has no smoking done to it.

You can use smoked mackerel in any kind of dish for extra protein but you should always weigh it out to keep it within your syn allowance.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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