How Many Syns In A Cupcake From Tesco or Sainsbury's? Find Out Here!

Updated on 
2 February, 2023

How Many Syns In A Cupcake From Tesco or Sainsbury's? Are They High In Syns?

If you are craving a cake you might be tempted to pop to the shops and have a cupcake from Tesco or Sainsburys, but since cupcakes aren't syn free on the slimming world you need to ensure you are tracking their syns on the plan.

Are Cupcakes From Tesco & Sainsbury's High In Syns?

A cupcake from Tesco or Sainsburys has varying syns according to the type you choose, on average you expect them to have around 12 syns for one cupcake, making them very high in syns. 

Down below, we will discuss in more detail why Cupcakes are so high in syns, some syn values, low syn alternatives and how to make your own SW-friendly cupcakes at home!

Why Are Cupcakes So High In Syns?

At 12 syns for just one cupcake, cupcakes use the majority of your 15 syn daily allowance making them very high in syns.

These cupcakes get their high syn values from all the sugar and fat and the added icing which makes them high in calories, for example, one party cupcake from Tesco has up to 22g of sugar and nearly 12g of fat, we, therefore, suggest only eating these cakes occasionally.

Syn Values Of Cupcakes From Sainsbury's & Tesco's

The cupcakes from Tesco and Sainsbury's have varying syns according to the flavour you choose and size, to help you stay on track we've listed some general syn values down below.

  • Sainsbury's 2 Red Velvet Cupcakes 104g - 11 syns.
  • Sainsbury's 2 Chocolate Cupcakes 108g - 12 syns.
  • Sainsbury's 12 Hidden Centre Cupcakes 636g Chocolate cupcake - 12 syns.
  • Tesco Wicked Kitchen 4 Lemon Cupcakes - 13 syns.
  • Tesco 6 Celebration Cupcakes - 13.5 syns.
  • Tesco Finest 9 Mini Cupcakes Caramel Mini Cupcakes - 5 syns.
  • Tesco Finest 9 Mini Cupcakes Rhubarb and Rose Mini Cupcakes - 5 syns.
  • Tesco Finest 2 Raspberry Ripple Cupcakes - 19 syns.
  • Sainsbury's 12 Assorted Cupcakes 612g Caramel Cupcakes - 12 syns.
  • Sainsbury's 9 Mini Afternoon Tea Cupcakes 198g Lemon cupcake - 5.5 syns.
  • Tesco 2 Chocolate Fudge Cupcakes - 13 syns.
  • Sainsbury's 9 Mini Red Velvet & Indulgent Chocolate Cupcakes 189g Chocolate Mini Cupcakes - 5 syns.
  • Sainsbury's Deliciously Free From 9 Mini Cupcakes 165g - 5 syns.
  • Sainsbury's 9 Easter Cupcakes 396g Beak and Eyes Cupcake - 9.5 syns.
  • Sainsbury's 2 Easter Cupcakes - 11.5 syns.
  • Tesco 12 Party Cupcakes Chocolate Fudge Cakes - 13 syns.
Syn Values Of Cupcakes From Sainsbury's & Tesco's

Low Syn Alternatives To Sainsbury & Tesco Cupcakes

If you find Tesco's & Sainsbury's cupcakes to be too high in syns, there are plenty of other alternatives for when you craving a sweet treat like this.

  • Co-op 4 Chocolate & Vanilla Cupcakes Chocolate cupcake - 11.5 syns.
  • Asda 9 Chocolate Mini Cupcakes - 5.5 syns.
  • Asda 12 Indulgent Cupcakes - 10.5 syns.
  • Asda 9 Afternoon Tea Mini Cupcakes - 5.5 syns.
  • OGGS Mini Vanilla Cupcakes 180g - 3.5 syns.
  • The Cake Crew 4 Rainbow Cupcakes - 12.5 syns.
  • Waitrose & Partners Lemon & Lime Cupcakes - 11.5 syns.
  • Co-op 2 Raspberry Ripple Cupcakes - 11.5 syns.
  • Waitrose & Partners Chocolate Cupcakes - 13 syns.
  • Co-op GRO 2 Chocolate Cupcakes - 6 syns.
  • Morrisons 12 Hidden Centre Cupcakes Chocolate Cupcake - 14 syns.
  • Aldi Mrs Mcgregor's 9 Unicorn Mini Cupcakes - 5.5 syns.
  • Cadbury 2 Creme Egg Cupcakes - 12 syns.

Our SW Friendly Cupcake Recipe

If you're a lover of cupcakes but not a lover of the syns, why not try baking your own SW-friendly cupcakes at home? Our strawberry cupcakes are below 2.5 syns each!


  • 60g of low-fat spread.
  • Three eggs.
  • Three drops of vanilla essence.
  • Teaspoon of strawberry flavouring.
  • 8 tablespoons of sweetener.
  • 110g of self-raising flour.
  • Eight teaspoons of icing sugar.
  • Two drops of pink food colouring.
  • Eight fresh strawberries.


  1. Start by heating your oven to gas mark 4 then whisk together the eggs, spread, and sweetener in a bowl, sieve your flour in a bowl then add into the mix along with the strawberry flavouring and vanilla essence.
  2. Divide between 16 cupcake cases and bake for 20 minutes.
  3. Mix some water with the icing sugar and food colouring, decorate with strawberries and serve!
Our SW Friendly Cupcake Recipe

Final Words

To conclude, cupcakes from Sainsbury's and Tesco's are high in syns, having on average 12 syns per cupcake taking the majority of your daily syn allowance. Cupcakes get most of their high syn values from the sugar and fat in them.

In order to save syns, we suggest opting for mini cupcakes which have half the amount of 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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