How Many Syns In Golden Syrup Porridge Sachet? Find Out Here!

Updated on 
12 November, 2021

Do Golden Syrup Porridge Sachets Have a Lot Of Syns?

Golden syrup porridge sachets make a convenient breakfast for many of us during the rush before work, but since these sachets are ready-made, you will have to track their syns and make sure they can fit within your daily allowance.

The amount of syns in your golden syrup porridge sachets differs from brand to brand, but on average they have a syn value ranging between 7-10 syns per sachet, with some of the more popular brands such as Quakers having 6.5 syns for a sachet of their golden syrup porridge. 

To help you find some low syn alternatives, we have composed a short guide below which will explain why these porridges have syns, some low syn porridge sachets with their values, how to use your porridge as a healthy extra B and a few SW friendly porridge recipes to get you started.

Why Do Golden Syrup Porridge Sachets Have Syns?

Golden syrup porridge sachets from a variety of brands are fairly high in syns, this is down to the fact they contain a lot of added sugars and fats from additions such as honey and milk powder inside of them, making them much more calorific than standard homemade porridge is.

The average golden syrup porridge sachet will cost you nearly half your daily syns for the day.

If you are looking to choose a lower syn instant porridge sachet then sticking to plain ones and adding your flavourings is the best solution.

Are Oats Syn Free On Slimming World?

Porridge oats are not syn free on slimming world but can be used as your healthy extra B on the plan, this is your daily fibre intake and limits you to 40g of porridge oats, anything over this amount would need to be counted as syns.

If you want to make a syn free porridge you can use 40g of oats as you Hex B for the day then milk as your healthy extra A (dairy allowance).

Low Syn Golden Syrup Porridge Sachets

As we mentioned above, the syns in golden syrup porridge sachets varies from brand to brand, so we have listed the syn values in a few different ones below so as you can see which is the lowest.

  • Quaker oats porridge big bowl (original) - SYN FREE.
  • Quaker oats so simple gluten-free original - SYN FREE.
  • Quaker super goodness plain oats one sachet - SYN FREE.
  • Quaker oats so simple golden syrup per sachet - 6.5 syns.
  • Sainsbury's golden syrup porridge one pot - 11 syns.
  • Quaker porridge golden syrup bar - 11 syns.
  • SlimFast golden syrup porridge - 5 syns per serving.
  • MOMA porridge golden syrup - 13 syns (70g pot).
  • Fuel 10K porridge golden syrup pot (70g) - 13 syns.
  • M&S porridge golden syrup sachet - 7 syns.
  • Quaker oat so simple protein golden syrup porridge - 8 syns.
  • Big OZ high fibre golden syrup porridge - 6 syns.

SW Friendly Golden Syrup Porridge Recipes

If you are looking to save some syns, whipping up your own quick golden syrup porridge at home is a good idea, we have listed two basic recipes for you to try below which are a great low syn alternative to the sachets.

Slimming World Overnight Oats

Overnight oats are the perfect solution for people who are in a rush in the morning, simply make them the night before and store them in the fridge, then you will have your low syn breakfast waiting for you in the morning.

We've listed the details for one serving below which will set you back 2 syns, this recipe will be 8 syns if you do not use your porridge as your healthy extra B for that day.


  • 200g of natural fat-free yoghurt.
  • 40g of porridge oats.
  • 1 tbsp of golden syrup. (2 syn)
  • Berries mixture.


  1. Place your porridge, fruit and yoghurt into one jar and combine.
  2. Leave to chill overnight then stir again before serving in the morning, top with golden syrup for added sweetness if needed.

Slimming World Golden Syrup Banana Porridge

This SW friendly porridge will cost you a Hex B, Hex A and 2 syns for the golden syrup, much lower than the ready-made sachets and not complicated to make either.


  • 1 small banana.
  • 1 tablespoon of golden syrup.
  • 1 teaspoon of cinnamon.
  • 40g of rolled oats.
  • 80 ml of milk or dairy-free.
  • 190 ml of water.


  1. First of all add your water, oats and cinnamon into one pan then allow it to cook over medium heat until the oats become smooth and all the water is absorbed.
  2. Stir in the chopped small banana and your milk.
  3. Pour into a bowl with some extra cinnamon and your golden syrup for sweetness.

Tips For Making Low Syn Porridge On Slimming World

When you start getting carried away with the toppings and milk, your porridge will pack a lot of syns before you know it, we have listed a few tips below to help keep your porridge low in syns.

  • Utilise your healthy extras - You can make a very low syn porridge if you use your oats as your healthy extra b and milk as your healthy extra A.
  • Try sugar-free syrups - Rather than golden syrup or honey, there are plenty of sugar-free syrups which are great for topping your porridge with on the market if you want to save some syns if you want to use natural sweeteners like honey that's fine too, just account for them in your syn allowance.
  • Mix water and milk - Mixing your water and milk for cooking your porridge can cut down the volume of milk you use and lower syns with the same taste.
  • Bulk with courgette - We know it sounds odd, but believe us, grated courgette can add a lot of bulk to your porridge and not a lot of calories, they call them zoats!
  • Measure your toppings - All your extra toppings such as sweeteners and nuts need to be measured out, you can add a lot of syns without knowing here.
  • Top with speed foods - Berries, bananas and pears are all speed foods and are free for topping your porridge with.

Final Words

Overall, golden syrup porridge sachets have a lot of syns due to the high sugar content and milk, it is much better to make your golden syrup porridge and count the syns for the golden syrup, using the oats as your healthy extra B and milk as your healthy extra A.

Always measure out your toppings, track their syns and use speed foods when you can to bulk your bowl of porridge.

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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