How Many Syns In Egg Fried Rice? Let's Find Out!

Updated on 
11 June, 2022

Is Egg Fried Rice High In Syns On Slimming World?

If you are ordering a Chinese takeaway or maybe you are looking to whip up some easy egg fried rice at home, you might be wondering how many syns egg fried rice has on the slimming world plan?

On average, egg fried rice has around 7-9 syns for a microwave packet like Uncle Ben's, for a takeaway tin foil you could be looking at anywhere up to 34 syns, making it a very high syn dish!

How Many Syns In Egg Fried Rice?

In our guide below, we will take you through why egg fried rice is so high in syns, some syn values of egg fried rice, a few syn values of other Chinese takeaway items and how to make your own slimming world friendly egg fried rice a home.

Why Is Egg Fried Rice So High In Syns?

At 7-9 syns for a microwaveable rice portion and 34 syns for a takeaway version, egg fried rice is very high in syns, taking up well over half of your daily syn allowance and over double for your take out.

Egg fried rice is high in syns due to the oil used for frying the rice, especially in takeaway versions, for microwaveable packets become high in syns since the oil inside is used to help keep the rice grains separate.

Syn Values Of Egg Fried Rice

The syn values of take out egg fried rice can vary according to where you get the rice from, we've listed some general syn values of microwaveable egg fried rice below however to help you compare.

  • Uncle Bens's Egg Fried Microwave Rice 250g - 8 syns.
  • Aldi Worldwide Foods Classic Egg Fried Rice 250g - 9 syns.
  • Asda Egg Fried Micro Rice 250g - 8 syns.
  • Tilda Microwave Egg Fried Rice 250g - 7 syns.
  • Lidl Taste Of China Egg Fried Microwaveable Rice 250g - 9.5 syns.
  • Bens Original Egg Fried Microwave Rice 250g - 10 syns.
  • Morrisons Microwave Egg Fried Rice 250g - 7 syns.
  • Uncle Bens's Wholegrain Egg Fried Microwave Rice 250g - 8 syns.
  • M&S Egg Fried Rice 300g - 11 syns for 100g.
  • Blue Dragon Egg Fried Rice 250g - 7.5 syns for 100g.
  • Iceland Egg Fried Rice 350g - 18.5 syns for half.
  • Mayflower Chinese Style Egg Fried Rice 227g - 16.5 syns.
  • Asda Side Egg Fried Rice 300g - 9 syns.

Chinese Takeaway Syn Values

At 34 syns for a tin foil, you might be shocked as to how many syns egg fried rice has when brought as a takeaway, this is due to the added oil during cooking, however.

How Many Syns In Egg Fried Rice?

We've listed some other syn values of Chinese takeaway items below to help you stay on track.

  • Chicken & Cashew Nuts - 14 syns.
  • Fried Rice with Chicken/Pork/Prawns - 11 syns.
  • Fried Noodles - 17.5 syns.
  • Szechuan Prawns & Vegetables - 10.5 syns.
  • Sweet and Sour Pork (550g) - 28.5 syns.
  • Stir-Fried Mixed Vegetables - 10.5 syns.
  • Beef with Pepper, Onion & Chesnuts - 19 syns.
  • Prawn Crackers - 1.5 syns for 5.
  • Sesame Prawn Toast - 4 syns.
  • Meat Spring Rolls - 6.5 syn for one.
  • Beef Chow Mein - 3.5 syns.
  • Battered Sweet and Sour Chicken (550g) - 30.5 syns.
  • Chicken Curry - 21.5 syns.
  • Ginger & Garlic Prawns with Noodles - 24 syns.
  • Battered Prawns With Sweet Chilli - 35 syns.
  • Sweet and Sour Chicken - 27 syns.
  • Sweet and Sour Prawns (550g) - 28.5 syns.

How To Make Your Own SW Egg Fried Rice

One way to reduce the syns in egg fried rice if you feel like Chinese is by making your fried rice at home!

We've listed a great slimming world friendly recipe below which is SYN FREE and serves 4!


  • 350g of rice already cooked and cooled.
  • 200g of peas frozen.
  • Three tablespoons of soy sauce.
  • Two eggs whisked.
  • 5 spring onions cut.
  • 300g of bean sprouts.
  • Spray cooking oil.


  1. To begin, start by spraying a pan with your oil to high heat and add in the rice, allowing it to fry off for around three minutes in total.
  2. Stir fry your frozen peas for around 5-6 minutes until heated through then add in the eggs and stir for another couple of minutes.
  3. Next toss in the spring onions, soy sauce and bean sprouts then allow the mix to cook for another few minutes while the egg is still cooking through.
  4. Serve!

Last Words

To conclude, egg fried rice is a high syn dish, when brought as a takeaway you could be using up to 34 syns, and when eaten as microwaveable rice anywhere between 7-9 which is over half your daily syn allowance, this is due to the oil inside of the rice.

How Many Syns In Egg Fried Rice?

For saving syns, we recommend making your own syn free egg fried rice at home which has much less oil and is super easy to make!

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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