Low Syn (or No Syn) Flavours & Condiments - Our Ultimate List!

Updated on 
8 May, 2022

Our Slimming World Flavours & Condiments Syn Guide

Figuring out the syns of sauces, condiments and flavours can be a task when starting slimming world, they can also be very high in sneaky syns, with some condiments like mayonnaise having up to 5.5 syns a spoon!

So to help you stay on track, we've put together our ultimate list of low syn and syn free condiments below.

Why Track The Syns Of Condiments & Flavourings On Slimming World?

You might wonder why you need to track syns of sauces and condiments on slimming world, this is so you can maintain your weight loss while eating what you want, on average every slimming world user gets a syn allowance of 15 syns per day, so three tablespoons of mayo could cost you this whole allowance!

Low Syn (or No Syn) Flavours & Condiments - Our Ultimate List!

Knowing the syns in your condiments allows you to use them mindfully without the risk of ruining your diet.

Our SW Condiments Low Syn List

From ketchup to mayonnaise and honey, knowing the syns of your condiments is important on the SW plan, we've listed all the syns you need to know below.

Soy Sauce

Soy sauce is syn free in slimming world making it an excellent syn friendly condiment for spicing up Asian dishes or adding depth to sauces. You can also use it for marinating meat and making sticky chicken!

Sweet Chilli Sauce

Whether you use it on chicken or in wraps and sandwiches, sweet chilli sauce is a pantry staple, on average, the sauce has between 0.5 and 1.5 syns for a level tablespoon making it low in syns however can vary according to brands.

We would be wary about the sugar in sweet chilli sauce, you should only consume this condiment in moderation on the plan.

  • Blue Dragon Original Thai Sweet Chilli Sauce 190ml - 2 syns per serving.
  • Blue Dragon Reduced Sugar Sweet Chilli Sauce 350g - 1 syn.
  • Aldi Asia Specialties Sweet Chilli Sauce 300g - 2 syns.
  • Heinz Thai Style Sweet Chilli Sauce 260g - 1.5 syns
  • The Skinny Food Co. Virtually Zero Sweet Chilli Flavour Skinny Sauce 425ml - Syn free.


If you love honey on your yoghurt or porridge as a sweetener, you're looking at spending around 2.5 syns a tablespoon. This is average in comparison to other sweeteners such as golden syrup and can still be used in low syn ways.

Salad Cream

Salad cream is a staple for many of us, on salads and even sandwiches, it uses around 2.5 syns a tablespoon, but is available in lighter forms too which reduce the syns slightly. We would suggest measuring out your salad cream rather than simply drizzling it to avoid going over your syns.

  • Heinz 30% Less Fat Salad Cream 415g - 2 syns.
  • Heinz Salad Cream 70% Less Fat 435g - 1 syn.
  • Aldi Bramwells 30% Less Fat Salad Cream 520g - 2 syns.
  • Tesco 50% Less Fat Salad Cream 450ml - 1 syn.
  • Sainsbury's Be Good to Yourself Salad Cream 440g - 1.5 syns.
  • Heinz Vegan Salad Cream 435g - 2.5 syns.


Mayonnaise like salad cream can be quite high in fat, having 5.5 syns a tablespoon for the full-fat versions, luckily, there are lighter versions available to make this a lower syn condiment, with lighter than light mayonnaise having 0.5 syns a tablespoon.

  • Heinz Seriously Good Mayonnaise 395G - 5 syns.
  • Heinz Seriously Good Mayonnaise Light 815G - 2 syns.
  • Heinz Vegan Seriously Good Chillimayo 220Ml - 4.5 syns.
  • Asda's mayonnaise garlic - 2 syns per tablespoon.
  • Thai Dragon Sriracha Chilli Mayo Sauce 200ml - 0.5 syns.
  • Heinz Seriously Good Mayonnaise Garlic & Caramelised Onion 220Ml - 5 syns.
  • Tesco Light Mayonnaise - 2 syns per tablespoon.
  • Sainsbury's Reduced Fat Mayonnaise - 2 syns per tablespoon.
  • M&S Reduced Fat Mayonnaise - 3.5 syns per tablespoon.
  • Sainsbury's Mayonnaise Light, Squeezy - 2 syns per tablespoon.
  • Asda's mayonnaise light version - 2 syns per tablespoon.

Branston Pickle

Pickle often contains little calories, Branston pickle, in particular, has one syn for a level tablespoon, making it an excellent low syn sandwich filler or on rice cakes as a low syn snack. Most pickles are syn free in slimming world, as long as they contain no oil in the jar.

  • Branston Tomato & Red Pepper Relish - 1 syn per tablespoon.
  • Aldi Bramwells Hot Dog Pickle Relish (1 level tbsp) – 1/2 syn.
  • Heinz ploughman pickles - 1 syn per tablespoon.


Finding a light vinaigrette without oil inside can be difficult on slimming world, but luckily nowadays you can find fat free vinaigrette which is much lower in syns and best for drizzling on salads without any guilt, most fat free vinaigrettes typically have 0.5 syns a tablespoon.

  • Heinz Salad Dressing Spray Balsamic Garlic 200Ml - 2.5 syns a serving.
  • Mary Berrys Light Salad Dressing 235Ml - 2.5 syns a serving.
  • Heinz Salad Dressing Spray Chilli & Lime 200Ml - 1 syn.
  • Heinz Salad Dressing Spray Zesty Lemon 200ml - 0.5 syns.
  • Tesco Fat Free Vinaigrette Dressing 250ml - 0.5 syns.
  • Asda Fat-Free Vinaigrette Dressing 250ml - 0.5 syns.

Skinny Food Sauces

Skinny food sauces are a great condiment to stock up on your house if you are trying to lose weight since they are all syn free, due to their sweetener based flavours which do not have any calories. They have a huge range of flavours from skinny mayo to BBQ sauce and garlic mayo.

Olive Oil

Olive oil has a huge number of health benefits when used to cook with and contains good fats for your body, but it's also high in syns, with extra virgin olive oil costing you about 6 syns a tablespoon!

Low Syn (or No Syn) Flavours & Condiments - Our Ultimate List!

As a low syn replacement, we suggest looking at low cal cooking sprays which are syn free on slimming world, other oils like sesame oils have similar syn values and should be used in moderation.

Skinny Food Syrups

Just like their skinny food sauces, skinny food syrups are also syn free condiments, making an excellent low syn alternative to honey or golden syrups which have around 2.5 syns a tablespoon. Some sauces to name are their chocolate syrups, billionaires shortbread syrup and cookies and cream which are great to drizzle over pancakes or morning porridge.

Tzatziki Dip

Dips can be one of the highest synned condiments out there if you're not careful, Tzatziki dip, in particular, is a great low syn choice, however, with only 3 syns a portion. You can also make your tzatziki which is syn free by using fat-free natural Greek yoghurt at home.

We would be cautious when purchasing supermarket Tzatziki since it can often contain olive oil which pushes the syns up.

  • Tesco Tzatziki Dip 200G - 3 syns.
  • Sainsbury's Tzatziki 200g - 3.5 syns.
  • M&S Tzatziki 230g - 6 syns for 100g.
  • Ocado Tzatziki 200g - 3 syns.
  • The Deli Tzatziki Dip 200g - 2.5 syns a serving.


Mustard is one of the most slimming world friendly condiments out there, having 0.5 syns per teaspoon, some French mustards can go up to 1 syns however. We would suggest using mustard to spice up sauces or with chicken for example for an easy weeknight meal.

  • Tesco Wholegrain Mustard 180G - 0.5 syns.
  • Sainsbury's Wholegrain Mustard 180g - 0.5 syns.
  • Maille Wholegrain Mustard 210G - 1 syn per serving.
  • Sainsbury's Wholegrain Mustard & Honey 185g - 0.5 syns.
  • Grey Poupon Old Style Seed Mustard 210g - 1 syn. 

Agave Syrup

Agave syrup is popular in the diet industry since it's a low syn sweetener, but still natural. This syrup has about 0.5 syns a teaspoon, making it very low in syns.

We suggest using agave syrup as a sweetener in slimming world if you want to avoid chemical sweeteners on drinks, porridge or yoghurt.

Chocolate Spread

Yes, believe it or not, chocolate spread can be a low syn condiment to stock up on. For example, Jim Jams chocolate spread has 4 syns a tablespoon making it low in syns for a good amount. The best way to look for low syn chocolate spread options is by choosing reduced sugar ones.

  • Grenade Carb Killa White Chocolate Cookie Protein Spread - 4 syns.
  • Bonne Maman Hazelnut Chocolate Spread 250G - 4 syns.
  • Tesco No Added Sugar Hazelnut Chocolate Spread 400G - 4 syns.
  • Tesco Chocolate Spread 400G - 4 syns a tablespoon.
  • Tesco Hazelnut Chocolate Spread 400G - 4 syns.
  • Nature's Store Gluten Free Chocolate Spread - 4 syns.
  • Nutella Chocolate Spread 350G - 4 syns.
  • Cadbury Chocolate Spread 400g - 4 syns.
  • Rowse Choco Bee Chocolate Spread With Honey 340G - 2.5 syns.
  • Nutella Plus Cocoa Chocolate & Hazelnut Spread 350G - 4 syns.
  • MINDFUL BITES Chocolate & Hazelnut Vegan Spread - 4 syns.
  • Mr Organic Free From Chocolate & Hazelnut Spread - 4 syns.

Our SW Sauces & Spices Syn List

If you're after some low syn sauces such as gravy, curry sauces and spices, we've got you covered below.

Blue Dragon Sauces

For an easy noodle dinner or Thai curry, Blue Dragon sauces could be a great choice, with syns ranging between 5-7 syns depending on the flavour.

When used half, you would only be consuming 2-3 syns which is well within your syn allowance, do the only thing to watch out for is their high sodium content.

  • Blue Dragon Chow Mein Stir Fry Sauce 120G - 6 syns a pack.
  • Blue Dragon Sweet Chilli & Garlic Stir Fry Sauce 120G - 8.5 syns per pack.
  • Blue Dragon Sweet & Sour Stir Fry Sauce 120G - 7.5 syns.
  • Blue Dragon Black Bean Stir Fry Sauce 120G - 7 syns per pack.
  • Blue Dragon Oyster & Spring Onion Sauce 120G - 6 syns.
  • Blue Dragon Hoisin & Garlic Stir Fry Sauce 120G - 8 syns per pack.
  • Blue Dragon Satay Stir Fry Sauce 120G - 8 syns.
  • Blue Dragon Korean Bbq Stir Fry Sauce 120G - 7 syns.
  • Blue Dragon Aromatic Katsu Stir Fry Sauce 120G - 6 syns.

Patak's Curry Sauces & Pastes

Patak's curry sauces and pastes have varying syns, their sauces are often higher in syns, since you have less control over their ingredients, with their Pataks tikka masala sauce having 6 syns a serving. Their curry pastes however are much lower in syns, only having between 1.5 and 2 syns a tablespoon.

Curry Sauces

  • Pataks Bhuna cooking sauce - 3.5 syns for 100g.
  • Pataks Medium Balti Cooking Sauce - 4 syns for 100g.
  • Pataks Madras Sauce - 4 syns for 100g.
  • Pataks Medium Hot Rogan Josh Sauce - 3 syns for 100g.
  • Pataks Mild Korma Sauce - 7 syns for 100g.
  • Pataks Butter Chicken Cooking Sauce - 6 syns per 100g.
  • Pataks Jalfrezi Cooking Sauce - 4.5 syns per 100g.

Curry Pastes

  • Pataks Korma Curry Paste - 2 syns per tablespoon.
  • Pataks Balti Paste - 2 syns per tablespoon.
  • Pataks Tikka Masala Paste Medium - 2 syns per tablespoon.
  • Patak's Madras curry paste - 2 syns.
  • Pataks Rogan Josh Paste - 2 syns per tablespoon.
  • Pataks Tandoori Paste Mild - 0.5 syns a tablespoon.
  • Pataks Jalfrezi Curry Paste - 2 syns per tablespoon.

Dolmio Sauces

For an easy weeknight pasta, Dolmio sauces can be your best friend in terms of syns, their standard bolognese sauce for example has 3 syns a serving while their reduced-fat version just has 2 syns a serving.

  • Dolmio Lasagne Sauce White Creamy 470g - 4.5 syns.
  • Dolmio Pasta Bake Sauce Creamy Tomato 500g - 5.5 syns.
  • Dolmio Meatball Pasta Sauce Tomato & Basil 500g - 2.5 syns.
  • Dolmio Bolognese Original Low Fat Pasta Sauce 500G - 2 syns per serving.
  • Dolmio Bolognese Onion & Garlic Pasta Sauce 500G - 3 syns a serving.
  • Dolmio Bolognese Original Pasta Sauce 500G - 3 syns.
  • Dolmio Lasagne Sauce Red Tomato 500g - 2 syns.
  • Dolmio Stir In Pasta Sauce Sundried Tomato 150g - 4 syns.
  • Dolmio Stir In Pasta Sauce Carbonara 150g - 5 syns.

Maggi Spices

Maggi makes plenty of popular spices and meal ideas for a quick and easy dinner, most of their spice sachets have around 5 syns in due to the additions of oils, but when made up as directed they can cost you quite a few syns.

  • Maggi So Tender Italian Herbs Chicken 23G - 4.5 syns.
  • Maggi So Juicy Garlic For Chicken 30G - 4.5 syns.
  • Maggi So Juicy Mexican Chicken 40G - 5.5 syns.
  • Maggi So Juicy Cajun Chicken 38G - 4.5 syns.
  • Maggi So Juicy Sticky Bbq For Chicken 47G - 8.5 syns.
  • Maggi So Tender Garlic Chicken 23G - 4.5 syns.
  • Maggi So Juicy Butter Chicken 46G - 5 syns.
  • Maggi Juicy Mixed Herbs 30G - 4.5 syns.


Sweeteners like canderel sweetener are excellent alternatives to normal sugar for sweetening your drinks or using in baked goods. For example, standard white sugar typically has 2.5 syns a tablespoon while on average sweetener has 0.5 syns for a tablespoon.

We would not suggest having sweetener in excess however since it is 2x sweeter than regular sugar.

  • Canderel Granular Sweetener 75G - 0.5 syns per teaspoon.
  • Truvia Sweetener From Stevia Leaf Extract 270G - Syn free.
  • Silver Spoon Half Spoon Sugar 1Kg - 0.5 syns per half a teaspoon.
  • Pure Via Baker's Secret Icing Sugar Alternative 220G - 1 syns per 100g.
  • Purevia Caster Sugar Alternative 370G - Syn free.
  • Silverspoon Tablet Sweetener 400Pk - Syn free.
  • Canderel Bake! Icing Sugar Alternative 220G - 1 syns for 100g.
  • Canderel Bake Caster Sugar Alternative 370G - 1.5 syns for 100g.

JD Seasonings

JD seasonings are popular among slimmers on the plan since they are all syn free and can seriously upgrade the taste of your dinner!

Whether you are looking to make cajun pasta dinners or a medium curry, they have an extensive range of syn free flavourings without added syns from milk powder or other standard ingredients in seasonings.

  • JD Seasonings Spice Sausage Casserole - SYN FREE.
  • JD Seasoning Bolognese - SYN FREE.
  • JD Season Medium Curry - SYN FREE.
  • JD Burger Blend - SYN FREE.
  • JD Season Spice Cajun - SYN FREE.
  • JD Season Chicken Rub - SYN FREE.

Mayflower Curry Powder

For a quick cheat curry, mayflower curry powder only costs you 3 syns for 100g when made up as a sauce, considerably less syns than jarred curry sauces out of supermarkets and easy to make.

Due to the flavourings inside of the curry powder, it adds a few amounts of syns to the powder, so don't get caught out thinking it syn free!

Tips For Using Condiments On Slimming World

Low Syn (or No Syn) Flavours & Condiments - Our Ultimate List!

Many beginner slimmers are shocked to find out how many syns and calories condiments can have, this doesn't mean you can't use them however, you should just do so in moderation to avoid using too many syns.

  • Always measure your sauces - Measuring out your condiments is highly important, whether you use scales, tablespoons or teaspoons, this gives the correct syn allowance.
  • Pick lighter versions - Nearly every condiment has an option with reduced fat like mayonnaise or vinaigrette, this can shave two or three syns off a serving.
  • Avoid drizzling - Squeezy bottles make it easy to drizzle your condiments over food but it should be noted that this can lead you to go over the proper measurement amount, we instead suggest measuring out on a spoon.
  • Use sparely - Only use condiments when needed, it can be easy to overuse if you're used to certain condiments on foods out of habit.
  • Check sodium and sugar contents - Condiments and flavourings can be packed full of added sugar, fat and sodium, always check the label before using.

Last Words

Overall, flavours and condiments can be extremely high in syns but also low in syns depending on the choices you make from our low syn list above. We always recommend measuring condiments, using them in moderation and using lighter/fewer sugar types when possible.

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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