How Many Syns In Blue Dragon Sauces? Find Out Here!

Updated on 
4 October, 2022

Are There A Lot Of Syns In Blue Dragon Sauces?

Making a quick stirfry with a Blue Dragon sauce is an easy weeknight meal, and since stirfrys are regarded as pretty healthy, you might be wondering how many syns the pre-packaged sauce will set you back.

Blue dragons sauces mainly have a syn value ranging between 5-7 syns per pack depending on the flavour, making them high in syns, this could be reduced however if the sauce is served between two people. 

We've discussed below in more detail why Blue Dragon sauces are high in syns, syn values for the whole range of Blue Dragon and some low syn alternatives, we have also thrown in a great Slimming World friendly stir fry sauce recipe if your looking to save some syns.

Why Are Blue Dragon Sauces High In Syns?

At 5-7 syns a pack, Blue dragon sauces are quite high in syns, this is mainly due to the high sodium and sugar content inside of the sauce. However, most of these packs serve two people, so you would only be consuming 2-3 syns a serving which is considered low out of your 15 syn a day allowance.

These sauces also differ in syns depending on their flavour, for example, plain flavoured options like their Chow Mein stir fry sauce only has 6 syns in while their Satay peanut sauce has around 8 syns a pack.

Blue Dragon Sauces Syn Values (Incl Blue Dragon Sweet Chilli)

Blue Dragon stir fry sauces come in a huge range of flavours, so to help you stay on track with your syns we've listed all of their values down below.

  • 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 Teriyaki Stir Fry Sauce 120G - 6.5 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.

Low Syn Alternative Stir Fry Sauces

If you find Blue Dragon stir fry sauces too high in syns then there are plenty of other low syn alternatives from other brands to add to your shopping list.

We've listed a few with their syn values below.

  • Tesco Satay Stir Fry Sauce 120G - 7 syns.
  • Tesco Chinese Stir Fry Sauce 180G - 5.5 syns.
  • Passage To Asia Teriyaki Chicken Stir Fry Sauce 200G - 7 syns for half.
  • Tesco Sweet Chilli Stir Fry Sauce 180G - 4 syns for half.
  • Passage To Asia Satay Chicken Stir Fry Sauce 200G - 4 syns per serving.
  • Yo! Yakisoba Soy Ginger & Garlic Stir Fry Sauce 100G - 4.5 syns a serving.
  • Tesco Teriyaki Stir Fry Sauce 180G - 4.5 syns for half.
  • Sharwoods Stir Fry Sauce 30% Less Sugar Sweet Chilli Garlic 120G - 3 syns a serving.
  • Yo! Teriyaki Sweet & Sticky Stir Fry Sauce 100G - 3.5 syns for half.
  • Sharwoods Stir Fry Sauce 30% Less Sugar Sweet & Sour 120G - 3.5 syns.
  • Tesco Chow Mein Stir Fry Sauce 120G - 2.5 syns for half.
  • Sainsbury's Fresh Teriyaki & Ginger Stir Fry Sauce 175ml - 4 syns.
  • Sainsbury's Fresh Sweet Chilli Stir Fry Sauce 175ml - 7 syns.
  • Sainsbury's Red Thai Style Stir Fry Sauce 175ml - 5 syns.

Our SW Friendly Slimming World Stir Fry & Sauce

If you feel like getting creative in the kitchen why not try whipping up your own SW friendly stir fry with a homemade sauce to help save even more syns?

Our recipe below is SYN FREE and serves two people.


  • Two diced chicken breasts.
  • Pinch of ginger.
  • Seasoning.
  • Mushrooms and red pepper diced.
  • 200ml of chicken stock.
  • 2 spoons of dark soy sauce.
  • One spoon of light soy sauce and rice vinegar.
  • A spoon of oyster sauce.


  1. First of all, add your chicken stock to the pan and simmer your pepper and mushrooms until cooked through and the liquid has started to reduce, then add your chicken and fry until cooked through.
  2. Add your sauce ingredients to the pan and simmer, stirring often then serve once thickened through.

Can I Have Blue Dragon Sauce On The Slimming World Plan?

As long as you have enough syns spare in your allowance there's no reason as to why you can't enjoy Blue Dragon stir fry sauce now and then for a quick and tasty meal. We suggest however splitting the sauce in half unless you are cooking for two people to reduce syns or try making your own SYN FREE version with our recipe above!

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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