How Many Syns In Chicken Rogan Josh? Find Out Here!

Updated on 
2 February, 2023

How Many Syns In Chicken Rogan Josh? Is It High In Syns?

If you fancy a chicken rogan josh for dinner, you need to make sure you are synning this curry on the slimming world plan, unless you are making a syn-free version at home yourself.

Is Chicken Rogan Josh High In Syns?

Chicken rogan josh has on average 12.5 syns for a large serving, making it high in syns, we, therefore, suggest having this curry in moderation on the plan to avoid going over your syns.

Down below in our syn guide, we will take you through why chicken rogan josh is so high in syns, syn values of rogan josh, low syn alternatives and how to make your own SW rogan josh curry at home!

Why Is Chicken Rogan Josh High In Syns?

At 12.5 syns for the average portion of chicken rogan josh, this curry is high in syns, consuming the majority of your 15 syn daily allowance.

Rogan josh gets its high syn value from the oil mainly, unlike other curry dishes rogan josh doesn't contain a lot of cream so is a healthier option in comparison to other curry types.

Syn Values Of Chicken Rogan Josh

Chicken rogan josh has varying syns according to how the curry is made, we've listed a few different options below to help you compare syns.

  • Slimming World Free Food Chicken Tikka Rogan Josh 500g - 7.5 syns for half.
  • Gousto Prepped in 5 One-Pot Chicken Rogan Josh with Yoghurt - 8 syns.
  • Iceland Takeaway Chicken Rogan Josh 375g - 18 syns.
  • Co-op Chicken Rogan Josh 350g - 11.5 syns for half.
  • Morrisons Chicken Rogan Josh with Pilau Rice 400g - 12 syns for half.
  • Kumar's Curry Club Chicken Rogan Josh 350g - 30 syns.
  • Mister Daves Oh My Gosh! Chicken Rogan Josh 500g - 12.5 syns.
  • Farmfoods Takeaway Chicken Rogan Josh 375g - 25 syns.

Low Syn Alternatives To Chicken Rogan Josh

If you find chicken rogan josh to be too high in syns, there are lots of other low-syn alternatives to choose from when you feel like a curry night.

Low Syn Alternatives To Chicken Rogan Josh
  • Chicken Jalfrezi (350g) - 8.5 syns. 
  • Chicken Kashmiri (350g) - 9.5 syns. 
  • Chicken Saag (360g) - 11 syns. 
  • Chicken Tandoori (340g) - 9 syns. 
  • Chicken Vindaloo (360g) - 8 syns. 
  • Chicken Tikka Masala (360g) - 14.5 syns.
  • Chicken Makhani (380g) - 16.5 syns. 
  • Chicken Korma (360g) - 16.5 syns. 
  • Chicken Pasanda (370g) - 20 syns. 
  • Chicken Buhana (330g) - 11 syns. 
  • Chicken Biryani (380g) - 12.5 syns. 
  • Chicken Tikka Balti (375g) - 11.5 syns.

Our SW Chicken Rogan Josh Recipe

If you fancy a chicken rogan josh but don't want to spend the syns, why not make your slimming world version at home?


  • 700g of chicken breast.
  • Low cal spray oil.
  • One onion diced.
  • Three pieces of garlic.
  • Two teaspoons of garam masala.
  • Cloves and cinnamon.
  • Spoon of tomato paste.
  • Spoon of ginger.
  • Four spoons of fat-free yoghurt.
  • Cup of water.
  • One teaspoon of chilli powder.
  • One teaspoon of turmeric.
  • Salt.


  1. Fry your oil in a pan then add onion, spices, garlic and ginger, add in the chicken, garam masala and chilli.
  2. Next add in the cloves and cinnamon, a tin of tomatoes, paste and water.
  3. Simmer for an hour and a half then season once cooked.
  4. Add in the yoghurt, stir to combine and enjoy.
Our SW Chicken Rogan Josh Recipe

Final Words

Overall, chicken rogan josh is high in syns, having 12.5 syns on average for a large serving, to save syns, we recommend halving your portion or making your chicken rogan josh at home which is syn free, this way you can cut back on the oil, or use curry paste to make a quick dinner (just check if it contains oil).

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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