How Many Syns In Eggs Benedict? Find Out Here!

Updated on 
2 February, 2023

How Many Syns In Eggs Benedict? Is It High In Syns?

If you're going out for breakfast or fancy yourself some eggs in the morning, you might be curious as to how many syns egg benedict has on the slimming world plan.

Is Eggs Benedict High In Syns? Can I Have This Meal On The SW Plan?

Eggs benedict typically has around 23 syns a serving when eaten at a cafe, making it a very high syn breakfast to have on the slimming world plan.

We've composed a short syn guide below discussing why eggs benedict is so high in syns, some syn values of different egg benedict and low syn alternative egg-based meals for breakfast.

Why Is Eggs Benedict So High In Syns?

At 23 syns for a portion, eggs benedict is a very high syn breakfast choice, this eggs-based meal gets its high syn value from the English muffin and hollandaise sauce, hollandaise sauce is very high in fat and sodium having around 4 syns for just one tablespoon!

Eggs benedict takes you well over your 15 syn daily allowance, we, therefore, suggest only having this breakfast as the occasional meal on the plan or having a smaller portion to save syns.

Syn Values Of Eggs Benedict

Eggs benedict has a similar syn value no matter where you eat it from, so as you can compare syns between cafes, we've listed a few different options down below along with their syns.

  • Wetherspoons Eggs Benedict on a Muffin with Wiltshire Cured Ham & Rocket - 23 syns.
  • Harvester Eggs Benedict & Bacon on Toasted Breakfast Muffin with Hollandaise Sauce - 36 syns.
  • Carluccio's Eggs Benedict - 25.5 syns.
  • Bill's Eggs Benedict - 32.5 syns.
  • Tesco Ham & Eggs Benedict Sandwich 246g - 22 syns.
  • All Bar One Eggs Benedict Breakfast (with Toasted English Muffin, Ham & Lemon Hollandaise) - 34 syns.
  • Frankie & Benny's Eggs Benedict with Bacon - 28.5 syns.
  • Ember Inns Eggs Benedict on a Toasted English Muffin - 30.5 syns.
  • Frankie & Benny's Eggs Benedict with Ham - 28 syns.
  • Cafe Rouge Eggs Benedict - 25.5 syns.
  • Frankie & Benny's Eggs Benedict with Mushrooms - 23.5 syns.
Syn Values Of Eggs Benedict

Low Syn Alternatives To Eggs Benedict

If you're planning to eat out for breakfast, you'll likely be faced with many different egg-based meal options which have varying syns.

So as you can stay on track with syns, we've listed some other egg-based meal alternatives down below along with their syn values.

  • Scrambled eggs - Syn free if cooked with low cal cooking spray.
  • Boiled eggs - Syn free.
  • Omelette - Usually between 5-10 syns depending on added ingredients and oil cooked with.
  • Fried eggs - Syn free if low cal cooking spray.
  • Poached eggs - Syn free.

Our SW Eggs Benedict Recipe

If you are a lover of eggs benedict but not a lover of the syns, we've got a great recipe for you to check out below which has just 3 syns a serving.


  • 200g of spinach.
  • Three pieces of ham.
  • Three poached eggs.
  • Three slices of wholemeal bread.
  • Half a lemon juice.
  • Four spoons of fat-free fromage frais.


  1. Start by putting your spinach in a frying pan with your lemon juice and allow the vegetable to wilt then make your sauce by mixing the fromage frais with some seasoning and heat very gently.
  2. Toast your bread and poach your egg. Once ready place your ham on top of your bread then the spinach and egg and enjoy!

Last Words

To conclude, eggs benedict is a very high syn breakfast choice due to the ingredients such as the English muffin and hollandaise sauce which is high in fat and sodium, having on average 23 syns a serving which is well over your syn allowance on the plan.

Our SW Eggs Benedict Recipe

In order to save syns, we recommend opting for a plain eggs meal such as boiled eggs or poached eggs on toast without extras such as hollandaise sauce.

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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