If you're looking to stock up on some slimming world snacks, you might assume nuts are a healthy choice, but you might be surprised about the syns in nuts such as peanuts.
Dry roasted peanuts have on average about 5 syns for an 18g handful, but this can vary according to the brand and how they are roasted, this means you should have peanuts in moderation due to their high syn value.
Below is our guide where we will discuss how much dry roasted peanuts you can have on the slimming world, some syn values of these peanuts, how they compare to raw peanuts and some low syn alternatives for other SW snacking ideas.
At 5 syns for an 18g handful, you could have up to three small handfuls of these peanuts or around 50g of dry roasted peanuts to be precise before using up all your daily syn allowance, making these nuts very high in syns.
Dry roasted peanuts are high in syns due to peanuts having a high-fat content, on average having about 13g of fat for a 25g serving. We would also eat dry roasted peanuts in moderation due to their high sodium content, with some having up to two grams a serving.
Dry roasted peanuts all have a similar syn value no matter the brand you choose, but they can vary slightly, so to help you stay on track we’ve listed their syn values down below.
You might be curious to see if dry roasted peanuts have any difference from raw peanuts in terms of syns, well, raw peanuts on average have 9 syns a serving for 30g, while for dry roasted peanuts this is between 9-10, so they have a similar syn value.
The biggest difference you’ll notice between these two types of peanuts is the salt content and oil content since raw peanuts do not undergo any other processing for added flavour.
If you're a lover of nuts, but find dry roasted peanuts to be too high in syns, we’ve got plenty of other low syn nut snacks to check out below.
Hazelnuts - 0.5 syns a nut.
To conclude, dry roasted peanuts are very high in syns since they are generally high in fat and sodium, with the average 25g serving having about 13g of fat, therefore peanuts should be eaten in weighed out portions within moderation.
As a healthier choice, we suggest picking peanuts which are not processed to reduce sodium intake or choosing a low syn alternative nut from our picks above which starts as little as 0.5 syns a nut.