Are 14 Grams Of Raisins High In Syns? - Our Guide

If your looking for a quick sweet snack then you might be tempted to grab some dried raisins, but are these fruits syn friendly on slimming world or do you need to syn them?

Around 14g of raisins on slimming world has 2 syns and 4 syns for 30g making it a fairly high syn treat for a small portion, we would recommend weighing out your raisins to keep within your syn allowance.

In our guide below we will discuss why raisins are high in syns, which fruit is syn free on slimming world and some syn values of other dried fruit to help you compare.

Why Are Raisins High In Syns?

At 4 syns for 30g or 2 syns for 14g, raisins are quite high in syns for a small portion, two servings would cost you over your daily syn allowance so should be consumed within moderation.

Raisins are high in syns due to their high sugar content from drying out the fruit, a 30g serving has about 18g of sugar which is over half your recommended nutritional allowance!

Which Fruit Is Syn Free On Slimming World?

Nearly every kind of fresh fruit is syn free on slimming world apart from tinned fruits in juice and syrup as well as dried fruit, some juiced fruit is not syn free since it removes the fibre. You should also be aware that some fruit like a banana when mashed has syns since they can be easier to overeat.

Syn Values Of Dried Fruit

Dried fruit has varying syns according to the type you pick, like raisins can be high in sugar, so it's important to eat these fruits in a recommended portion size.

• Asda Smart Price Dried Mixed Fruit 500g - 5 syns for 30g.
• Tesco Soft Figs 440G - 3.5 syns.
• Tesco Goji Berries 100G - 4.5 syns.
• Medjool Dates - 3 syns per date.
• Whitworths Fruit Feasters Dried Mango Pieces 65g - 4.5 syns.
• Whitworths Sunny Raisin 18 Snack Packs 250g - 2 syns per pack.
• Spare Fruit Air Dried Pear Crisps 22g - 4 syns.
• Tesco Wholefoods Prunes 250G - 3.5 syns.
• Whitworths Banana Chips 175G - 8.5 syns for 50g.
• Aldi The Pantry Dried Apricots 500g - 2.5 syns.
• Sainsbury's Apricots 40g - 3.5 syns.
• Soft Dried Apricots 200g - 2.5 syns.

Final Words

To conclude, 14g of raisins have 2 syns a serving, making them quite high in syns for small portion size, they are also high in sugar, so we would recommend having this dried fruit in moderation. To save syns we recommend having fresh fruit rather than dried fruit since this syn free, avoid mashing your fruits since this can add syns.

Frequently Asked Questions

How are syn values calculated?

Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.

Do syn values change?

Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.

How many syns should I have per day?

Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.