How Many Syns In Instant Porridge? Find Out Here!

Updated on 
10 May, 2022

Is Instant Porridge Syn Friendly On Slimming World?

Porridge is regarded as a very healthy breakfast in the slimming world, it's high in fibre, allowing you to have it as your healthy extra B on the plan, but how many syns does it typically have?

Well, instant porridge syns can vary according to the brand you choose and any flavourings they might have, for instant porridge however which is plain, you can have them as your syn free healthy extra B porridge as long as they have no extra add-ins.

How Many Syns In Instant Porridge?

We've put together a short guide below which will discuss how much instant porridge you can have on slimming world, some syn values of different instant porridges and a quick recipe to making your SW friendly one with oats!

How Much Instant Porridge Can You Have On Slimming World?

If your instant porridge is plain with no add-ins, you can have up to 40g of it as your healthy extra B, which is your fibre allowance for the day. However, if you have already used your healthy extra B for the day, on average, instant porridge will cost you around 7.5 syns for 40g which is quite high in syns.

Flavoured instant porridge is instantly higher in syns, due to the added sugar and flavourings, you also have to consider whether or not your make it up with milk, you can use milk as your healthy extra A.

For example, an instant sachet of Quaker golden syrup porridge has 6.5 syns for 36g and up to 15g of sugar, making them not the healthiest choice.

Syn Values Of Instant Porridge

Instant porridge syns vary according to their size and flavourings, we've listed some popular brands below along with their syns to help you out.

  • Oats So Simple, Golden Syrup, dried, 36g sachet - 6.5 syns.
  • Oats So Simple, Apple & Blueberry, dried, 36g sachet - 6.5 syns.
  • Oats So Simple, Maple Flavoured Fruit & Nut, dried, 47g sachet - 8.5 syns.
  • Oats So Simple, Nuts, Seeds & Orchard Fruits, dried, 47g serving - 8.5 syns.
  • Grain 8 Golden Syrup Instant Porridge Oats Sachets - 7.5 syns.
  • FUEL10K Instant Mug of Porridge Sachets Golden Syrup 6 x 47g - 11 syns.
  • Quaker Oat So Simple Protein Golden Syrup Porridge 8X 43G - 8 syns.
  • Tesco Easy Oats Apple & Blueberry 360G - 11.5 syns.
  • Quaker Oat So Simple Velvety Chocolate Porridge 10 Pack 365G - 7 syns.
  • Moma Jumbo Oat Porridge Coconut & Chia 6 X 35G - 7 syns.
  • Ready Brek Original 450G - 5.5 syns or healthy extra B.
  • Quaker Vibrant Oats Forest Fruits Porridge 236G - 7 syns.
  • Moma Jumbo Oat Porridge Almond Butter & Salted Caramel 6X35g - 7 syns.
  • Moma Jumbo Porridge Raspberry Chia & Pumpkin Seeds 8X35g - 6.5 syns.
  • Quaker Oat So Simple Sweet Cinnamon Porridge 330G - 6 syns.
How Many Syns In Instant Porridge?

Instant Vs Rolled Oats - Which Is Better For You?

Since instant oats and rolled porridge oats can both be used as your healthy extra B, you might be wondering which is better for you or if there's a difference?

Well, there's not much difference in nutritional quality between the two types of oats, rolled oats are typically preferred however because they have higher fibre content and GI content, keeping you fuller for longer.

When possible, making your oats from scratch with rolled oats is the better choice, although does require more time.

How To Make Your Own SW Friendly Porridge

To keep your syns low and use your porridge as your healthy extra B, we've put together a simple oats recipe for you to try out at home below.


  • 40g of instant porridge oats or rolled.
  • 220ml of water.
  • Two tablespoons of sweetener.
  • Berries.


  1. Add your oats into a pan with your water and toss your sweetener in, bring to a boil and cook till it becomes thick.
  2. Keep the lid on and allow the porridge to cool for a few minutes, serve with your berries and a sprinkle of your sweetener!

Final Words

Overall, instant porridge can be syn free on the slimming world as long as it is plain porridge and within the 40g allowance. To save syns, you can also make the porridge with milk as your healthy extra A, topping it with berries for sweetness.

How Many Syns In Instant Porridge?

Always check flavoured porridge sachets for syns, depending on the flavours, some can be very high in syns going up to 7 syns a sachet and having a high amount of sugar.

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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