She Cooks She Eats Logo
How Many Syns In Egg Fried Rice? Let's Find Out!
Published: 12 January, 2022 
January 13, 2022 by Stephanie

Are Egg Fried Rice High On The Slimming World Plan?

It is good to swap rice for egg fried rice for the low and high points of a Slimming World day. Fried rice is higher in fat, but if you have vegetables, meat and eggs in it, it will fill you up more than rice will.

If you are following the Slimming World plan, you should check the food labels on your buying brands. I should say that they should be made with ham or chicken.

Egg fried rice is high on syns because it contains carbohydrates, which help to keep you full for longer. If you want to lose weight, eating foods like egg fried rice can be helpful.

But, it would help if you watched out for hidden fats such as those found in breadcrumbs or fried chicken skin. Also, avoid deep frying food, as it increases the number of calories consumed.

Why Is Egg Fried Rice High In Syns?

Fried rice is one of the most popular dishes. Restaurants sell it at fast food outlets like KFC and McDonald’s. The dish is high syns because it contains carbohydrates. That causes a spike in blood sugar levels.

Egg fried rice, unfortunately, is high in syns, but it has nothing to do with the perfect rice. Instead, it is because of the egg (2 syns) and the vegetables (2 syns). 
You have to assume they are using fresh vegetables.

The vegetables are where you can add a lot of extra syns. So, this is not a meal you can enjoy often, but it is a great option when you need a quick meal.

I will recommend that if you are trying to lose weight, you should cut down on the amount of rice you eat. It will help you get your weight down, but it will also help balance out your diet.

Can I Eat Egg Fried Rice on the Slimming World Diet?

The amount of syns in egg fried rice depends on how much rice you put into the dish. If you use white rice, 1 cup of rice contains about 1.8 syn values.

Yes, you can eat egg fried rice on the slimming world diet. But, you should avoid deep-fried foods such as French fries and chips, which are high in calories.

Instead, try making egg fried rice using lean meat and vegetables instead of fatty ones.

If you want to lose weight, you should eat less fat and more protein. The best way to do this is to consume eggs for breakfast.

Low Syn Egg Fried Rice Recipe

The recipe for fried rice is easy to make, and it doesn't need any cooking equipment—all you need to cook the fried rice in a wok, frying pan, and simple ingredients.


  • Eggs
  • Spring Onion
  • Garlic
  • Ginger
  • Oyster sauce
  • Tsp of Sesame oil
  • Yellow pepper or black pepper
  • Cold rice or brown rice
  • Vegetables


1. Prepare the vegetables.

2. Cook the rice in style.

3. Then, add the eggs and stir them well.

4. Next, add the meat and mix everything.

5. Put the rice into the mixture and stir until everything is mixed.

Serve immediately.

Low Syns Free Alternatives

  • Use 1/2 cup slimming world chicken instead of whole eggs.
  • Use 2 teaspoons of cornstarch instead of rice vinegar.
  • Use 1/4 teaspoon sweet chilli sauce instead of light soy sauce.
  • Substitute keema rice and brown grains of rice instead of white.
  • For an extra protein boost, add some cooked chicken or turkey meat.
  • Some people prefer mashing up cauliflower rice.

Some low syn alternatives to slimming world egg fried rice are: 

1. Fish

2. Green steamed vegetables

3. Tofu

4. Chicken

5. Beef chow mein

Final Words

In slimming, World's official stance is that you can eat egg fried rice, but you have to be a little bit clever about it.

You can have most of the extra rice in the fried rice, but you'll need to count the egg as extra food.

I would not eat the egg fried rice on their own but would recommend it as part of a meal, such as a stirfry or a soup.

Other Posts You May Enjoy

Leave a Reply

Your email address will not be published. Required fields are marked *

SheCooksSheEats© Copyright 2022. All rights reserved.
magnifiercrossmenu linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram