Does Orange Juice Have a Lot Of Syns?

On the slimming world diet, orange juice is not syn free and can be easy to overdrink as it is in a liquid form, hence why the SW plan has syns for all mashed, puree and juiced fruits.

Orange juice itself has different syns according to the brand and whether or not is concentrate or standard orange juice. For 142ml of normal orange juice, it will use around 2.5 syns but for concentrate, it is 2.5 syns for 1.5 tablespoons due to the high strength.

In our guide below we will go over why orange juice and oranges have different syns, some syn values of orange juice from different brands a few other low syn fruit juice alternatives.

Why Does Oranges & Orange Juice Have Different Syns?

You might be wondering why orange, as it's whole fruit, is syn free while the juice is not, this is because the amount of oranges it takes to produce a juice makes the drink very high in sugar and easy to overdrink, fruits themselves are much harder to overeat with when they are in a solid form which is why they have lower syns.

Orange juice should be measured and only had within moderation on the slimming world diet as it is very high in syns and sugar, just one full standard cup could use 6 syns which is nearly half your daily syn allowance!

Orange Juice Syn Values

Typically all orange juice has a similar syn value, but they can vary slightly according to how much sugar the juice has and any additional ingredients from brand to brand.

We have listed some of the popular ones down below.

• Tropicana Orange Juice Smooth - 3 syns per 150ml.
• Tropicana Orange Juice Original - 3 syns per 150ml.
• Innocent Orange Juice Smooth - 3 syns per 150ml.
• Sainsbury's Freshly Squeezed Orange Juice with Bits, Taste the Difference - 4 syns per 150ml.
• Sainsbury's 100% Pure Squeezed Orange Juice with Bits, Not From Concentrate - 3 syns per 150ml.
• Del Monte 100% Pure Orange Juice from Concentrate 1L - 3.5 syns per 150ml.
• Pip Organic Fresh Orange Cold Pressed Juice - 3 syns per 150ml.
• M&S Squeezed Smooth Orange Juice - 3 syns per 150ml.
• M&S Orange Juice with Juicy Bits - 3syns per 150ml.

Low Syn Alternatives To Orange Juice

If you find that orange juice is too high in syns then there are plenty of other fruit juices to try out which are low in syns if you craving something sweet.

• M&S Pressed Pineapple with Lime Juice - 3.5 syns per 150ml.
• Tropicana Orange & Mango Juice - 3.5 syns per 150ml.
• Tropicana Lean Citrus Fruit Orange & Clementine - 2 syns per 150ml.
• Tropicana Sensations Orange & Lime Juice - 3 syns per 150ml.
• Tropicana Lean Tropical Fruit Orange, Pineapple & Mango - 2 syns per 150ml.
• M&S Squeezed Spanish Clementine Juice - 3 syns per 150ml.
• Innocent Summer Fruits Juice - 3.5 syns per 150ml.
• Innocent Apple Juice - 3.5 syns per 150ml.
• Copella Apple & Elderflower Juice - 3 syns per 150ml.
• Coldpress Pink Lady Apple Juice Cold Pressed - 3 syns per 150ml.
• M&S Apple, Raspberry & Rhubarb Juice - 3 syns per 150ml.

Final Words

To conclude orange juice is very high in syns due to its sugar content and can be easy to overdrink if you are not careful and waste syns. We would suggest only buying non-concentrated orange juice with less percentage of sugar if you can to save on syns.

Also, make sure to measure your orange juice out as a cup is nearly equal to half your daily syn allowance!