How Many Syns In Cheese? Find Out Here!

Updated on 
31 January, 2023

How Many Syns In Cheese? - Our Ultimate Slimming World Cheese Syn Guide

Cheese is a staple for many of us, whether you have it on pizza, crackers or to top your pasta bake, but cheese is also very high in fat and is calorie dense, often making this food high in syns.

Our Ultimate Slimming World Cheese Syn Guide

Keeping track of the syns in cheese can be difficult too, this is because syn values vary according to the type of cheese you pick and the amount you use.

In our ultimate cheese syn guide below, we will take you through why you need to be tracking the syns in cheese and our list of low-syn cheeses to help with your weight loss.

Why Do I Need To Track Syns In Cheese?

Tracking the syns in cheese is very important, cheese no matter the type is high in syns due to the fat content which can lead to weight gain if not consumed in moderation.

It's important to count the syns in cheese so that you cannot go over your 15 syn daily allowance. Your 15 daily syn allowance is set in place on the slimming world so you can indulge in non-free foods and still lose weight.

In order to track the syns in cheese, we always suggest weighing out your portion of this food too rather than simply sprinkling it on dishes.

Our Low Syn List Of Cheese

To help you understand the different syns in cheese, we've listed some popular brands and types below along with their syn values.

Colman's Cheese Sauce

If you are looking for a cheese sauce to pair with your dinner, you need to be cautious about the syns in these kinds of sauces to added ingredients such as milk and oil which can make them even higher in fat.

On average, Colman's cheese sauce and other kinds of cheese sauces have 4 syns for 100g, making them moderate in syns.

  • Bisto Cheese Sauce Mix 190g - 2 syns.
  • Tesco Cheese Sauce 350g - 6 syns.
  • Sainsbury's Cheese Sauce 350g - 5 syns.
  • Tesco Macaroni Cheese in Sauce 385g - 4 syns for 100g.
  • Asda Macaroni Cheese Pasta & Sauce 110g - 6.5 syns.

Cheese Strings

Cheese strings are a childhood favourite for many of us and make a great high-protein snack too! Cheese strings tend to have around 3 syns per one, making them low in syns and allowing you to have up to five before using all your allowance.

  • Strings & Things Cheestrings 4 x 20g (80g) - 3 syns.
  • Strings & Things Cheestrings Twisted 4 x 20g (80g) - 3 syns.
  • Kerry Dairy 6 Cheestrings Minis 60g - 1.5 syns.
  • Kerry Dairy Cheestrings Spread 250g - 3 syns.
  • Cheestrings Cheese & Onion Flavour 4 Pack 80g - 3 syns.
  • Cheestrings Spaghetti 8 Pack - 2.5 syns.
  • Strings & Things Cheestrings Pizza Flavour 4 x 20g (80g) - 3 syns.
  • Kerry Dairy Cheestrings 20g - 3 syns.

Feta Cheese

Feta cheese is a staple for Greek salads, but this salty cheese needs to be synned on the slimming world plan due to its syns. Feta cheese has around 4 syns for 30g making it high in syns for a small portion, we, therefore, suggest weighing out your feta to be on the safe side.

  • Aldi Emporium Greek Feta Cheese 200g - 4 syns.
  • Tesco Feta 200g - 4 syns.
  • Salakis Light Sheeps Feta Cheese 180g - 4 syns.
  • Sainsbury's Be Good to Yourself Greek Style Salad Cheese 200g - 3 syns.
  • Apetina Original White Cheese Cubes 430g - 6 syns for 50g.
  • M&S Greek Feta Cheese 200g - 4 syns.
  • Lidl Vemondo Vegan Greek Style Feta Cheese 200g - 4.5 syns.
  • Tesco Organic Greek Feta Cheese 200g - 4 syns.
  • Ocado Greek Feta Cheese 200g - 7.5 syns.
Our Low Syn List Of Cheese

Primula Cheese

Primula is a popular cream cheese to use, whether added in creamy pasta sauces or as a spread for sandwiches, the cheese comes in light and original versions, having on average 2 syns for a 25g squeeze, making it a great low-syn cream cheese.

  • Primula Light Cheese 150g - 2 syns.
  • Primula Original Cheese 150g - 2.5 syns.
  • Primula Cheese 'n' Chives 150g - 2.5 syns.
  • Primula Cheese 'n' Ham 150g - 2.5 syns.
  • Primula Spicy Cheese 'N' Jalapenos 150g - 2.5 syns.
  • Primula Cheese 'n' Prawns 150g - 2.5 syns.
  • Primula Squeezy Burger Cheese 290g - 2.5 syns.
  • Primula Dip Nacho Cheese 150g - 5 syns.
  • Primula Light Cheese n' Onion 140g - 2 syns.
  • Primula Cheese Dippers 3 x 50g - 6.5 syns.
  • Primula Cheese Ham 150g - 2.5 syns.
  • Primula A Cheesy Dip with Delicious Cheddar 150g - 4 syns.

Macaroni Cheese

Macaroni cheese is notoriously known for being junk food but can be eaten on the SW plan as long as you are tracking the syns, on average you expect a 100g portion to have 8.5 syns, 200g would cost your whole daily syn allowance.

  • Asda Extra Special Macaroni Cheese 400g - 8.5 syns.
  • M&S Meal For One Macaroni Cheese 400g - 8.5 syns.
  • Heinz Macaroni Cheese 400g - 4 syns.
  • McIntosh of Strathmore Macaroni Cheese 250g - 7.5 syns.
  • Co-op Macaroni Cheese 400g - 7 syns.
  • Asda Italian Inspired Macaroni Cheese 400g - 7 syns.
  • Sainsbury's Macaroni Cheese 375g - 7 syns.
  • Pret Macaroni Cheese Kale & Cauli - 27.5 syns.
  • Morrisons Macaroni Cheese 400g - 6.5 syns.
  • M&S Count on Us Macaroni Cheese 350g - 5 syns.
  • Aldi Make In Minutes Pasta & Sauce Macaroni Cheese 125g - 11 syns.
  • Aldi Bramwells Macaroni Cheese 410g - 9.5 syns.

Cheddar Cheese

Cheddar cheese is a staple in the fridge and essential for many meals, but rather than mindlessly grating this cheese over dishes, track the syns, having on average 2 syns for 10g or around 6 syns for a 30g portion which is half of your daily syn allowance.

To save syns we suggest opting for reduced-fat cheddar which has 1.5 syns for 10g.

  • CATHEDRAL CITY Our Lighter Mature Cheddar 350g - 4 syns for 30g.
  • CATHEDRAL CITY Mature Cheddar 350g - 6.5 syns for 30g.
  • Sainsbury's Grated Mature British Cheddar 250g - 6.5 syns for 30g.
  • Aldi Emporium Half Fat Mature Cheddar Cheese 400g - 4 syns for 30g.
  • Tesco Creamfields Grated Cheddar Cheese 450g - 6.5 syns for 30g.
  • Iceland British 10 Mature Cheddar Cheese Slices 250g - 5 syns for 25g.
  • Arla Lactofree Mature Cheddar Cheese 200g - 6.5 syns for 30g.
  • Aldi Everyday Essentials Mature Cheddar Cheese 900g - 6.5 syns for 30g.
  • Violife Epic Mature Cheddar Flavour Block Vegan Alternative to Cheese 200g - 4 syns for 30g

Go Go Cheese Spread

Go Go cheese spread is perfect for sandwiches and crackers, having 2 syns a serving, you could have up to 7 servings of the spread before using all of your 15 daily syns.

Cottage Cheese

Fat free cottage cheese is considered syn-free on the slimming world plan, but what about regular cottage cheese? You can expect normal cottage cheese to have around 5 syns for 100g due to the fat content, we, therefore, suggest having it in moderation.

  • Cottage cheese with pineapple - 5.5 syns.
  • Fat-free natural cottage cheese - SYN FREE.
  • Fat-free cottage cheese with chives - SYN FREE.
  • Tesco Pineapple 0% Fat Cottage Cheese 300G - 3 syns.
  • M&S Natural Cottage Cheese - 5 syns.
  • M&S Cottage Cheese with Pineapple - 5 syns.
  • Creamfields Cottage Cheese Low Fat 300G - SYN FREE.
  • M&S Reduced Fat Natural Cottage Cheese - SYN FREE.
  • M&S Cottage Cheese with Onion & Chives - 6 syns.
  • Sainsbury's Cottage Cheese 300g - 8 syns.

Can Cheese Be Used As My Healthy Extra A?

In certain amounts, cheese can also be used as your healthy extra A on the slimming world plan which is also known as your dairy allowance contributing to your overall protein intake.

We've listed the amounts of different cheeses which can be used as your healthy extra A below.

  • 30g Cheddar.
  • 65g Reduced fat Greek-style salad cheese.
  • 40g Reduced Fat Cheddar.
  • 30g Grana Padano.
  • 70g Reduced Fat Mozzarella.
  • 30g Emmental.
  • 45g Feta.
  • 30g Gouda.
  • 30g Red Leicester.
  • 65g Reduced fat Feta.
  • 35g Halloumi.
  • 50g Mozzarella (cows milk).
  • 40g Paneer.
  • 30g Parmesan.
Can Cheese Be Used As My Healthy Extra A?

Last Words

Overall, cheese is very high in syns on the slimming world due to it being high in fat, to stay on track we suggest opting for reduced-fat versions of your favourite cheese whether feta, cheddar or cottage cheese. It's best to weigh out your portion of cheese too so you can be accurate with syns.

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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2 comments on “How Many Syns In Cheese? Find Out Here!”

  1. Hi, I am some what confused about the syns in Primula cheese or am I reading it incorrectly. It says 25g is 2 syns but then a few lines down, it says 150g is 2.5 syns. That just doesnt make sense to me. What I am I missing/ reading wrong.


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