How Many Syns In A Bread Roll? Find Out Here!

Updated on 
5 April, 2022

Are Bread Rolls High In Syns? Can I Have Them On Slimming World?

Bread rolls make a quick and easy lunch with a filling of your choice, but are these rolls healthy to eat in the slimming world, do they have syns?

Depending on the roll, on average a white bread roll with have around 7 syns for one which is half of your allowance, but for wholemeal rolls, you are looking at 9.5 syns but they can be used as your healthy extra B on the slimming world plan too. 

In our guide below, we will take you through how many rolls you can have on slimming world, some syn values of other bread alternatives and low syn filling ideas for your rolls.

How Many Bread Rolls Can I Have On Slimming World?

If you're having a wholemeal bread roll, you could eat one as your healthy extra B, but for a second roll, you would need to syn them at around 9.5 syns per one. For white bread rolls, you could have up to two before using your whole daily syn allowance.

Low Syn Bread Alternatives To Rolls

Rolls aren't the only bread you can have on slimming world as your healthy extra B, there are plenty of other low syn alternatives to choose from which we've listed below.

  • 60g of wholemeal bread.
  • One Warburton gluten-free multi-seed sandwich thin.
  • 60g of rye bread.
  • 60g of high fibre white bread gluten-free.
  • 60g of high fibre gluten-free white or brown rolls.

Low Syn Filling Ideas For Bread Rolls

Now we know you can happily enjoy a wholemeal brown bread roll as your healthy extra B, what are some low syn filling ideas to keep your meal SW friendly?

All of these fillers are syn free unless stated otherwise.

  • Tuna, quark and sweetcorn.
  • Chicken and bacon with no fat.
  • Roast beef and lettuce.
  • Marmite and ham.
  • Cheddar cheese (40g) as healthy extra A.

Last Words

Overall, wholemeal bread rolls can be used as your healthy extra B on the slimming world plan thanks to them being high in fibre. If not, the average roll will cost you around half of your daily syn allowance, you can keep them low in syns however by using one of the syn free fillings we listed 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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