How Many Syns In John West Lunch On The Go? (Low Syn Alternatives)

Updated on 
9 January, 2022

Can I Eat John West's Light Lunch On The Go Packs With Slimming World?

Eating healthy on the go is not always easy, but luckily many brands now do low syn simple healthy lunches to eat without any preparation required.

The John West perfect lunch on the go range has a syn value of around 11 syns or 6 syns for a half portion depending on the flavour you get, making it quite a high syn lunch despite it being made mostly of tuna, this due to the marination inside. 

To help you out with some low syn lunches, we have listed out some more John West syn values below from their easy meal range as well as some other low syn alternatives from different brands and how to make your own low syn tuna pasta salad when lunch time hits.

Are John West Meals High In Syns? 

As we already know, John West's quick-fix lunches on the go range are pretty high in syns for the whole pack no matter the flavour you buy. They do however have some other easy lunches which are lower in syns if you are craving a tuna sort of lunch.

We will list all their syn values below.

  • John West Cracker Toppers Tuna Mexican Style 80G - 7 syns.
  • John West Tuna Chilli & Garlic Infusions 80G - 8 syns.
  • John West Tuna Infusions Jalapeno 80G - 7 syns.
  • John West Light Lunch Mediterranean 220G - 11 syns. 
  • John West Light Lunch French Style 220 - 11 syns. 
  • John West Mild Curry Tuna Light Lunch 220G - 11 syns. 
  • John West Tuna Mexican Light Lunch 220G - 13 syns. 
  • John West Tuna Italian Light Lunch 220G - 11 syns.
  • John West On The Go Tuna Honey Ginger Super Salad 220g - 15 syns. 
  • John West Moroccan Style Salmon Lunch on the Go 220g - 15 syns.
  • John West Thai Style Salmon Lunch on the Go 220g - 9.5 syns.
  • John West Steam Pot Tuna Infusions Garlic Chilli 150G - 7 syns per 100g. 

John West Steam Pot Biryani Rice 140g - 7 syns per 100g. 

  • John West Tuna Bowl Fajita Rice 220g - 7.5 syns per 100g.
  • John West Tuna Bowl Smokey BBQ Rice 220g - 7.5 syns per 100g.

Is Tuna Syn Free On Slimming World? 

As Tuna is a lean protein and it is indeed syn free on the Slimming World, but only if it is basic tuna in brine with no oil and added flavouring/marination. This is why many of John West's tuna packed lunches and cans have syns because of the added oil and fat. 

If you want a slimming world syn free tuna dish simply buy the tuna which is just canned in brine the add to your meals.

Low Syn Alternative Lunch Ideas

John West's lunches on the go are pretty high in syns on slimming world but don't panic there is still a huge range of low syn lunches you buy from the supermarkets below for a lovely lunch.

We will list out their syn values and brand names below.

  • BOL Mediterranean Roasted Veg Salad Jar 300g - 14 syns. 
  • Fiid Aromatic Lentil & Sweet Potato Curry 400g - 14 syns. 
  • Tesco Chicken Katsu Rice Meal Pot 280G - 13 syns. 
  • Foodologie 5 A Day Burrito Bowl Plant Pot 400G - 12 syns. 
  • Soulful Thai Red Vegetable Curry With Brown Rice 380G - 15 syns. 
  • Batchelors Pasta N Sauce Chicken & Mushroom Pasta - 1.5 syns. 
  • Creamy Cheese Pasta Mug Shot - 3 syns. 
  • Batchelors Super Noodles Chicken - 7.5 syns.

Our Low Syn Tuna Pasta Salad Recipe

If you are craving a tuna pasta salad food for lunch but don't like the sound of spending 6 syns eating it, then why not make your own low syn tuna pasta salad in a few minutes? 

You have this lovely lunch as a cold or hot lunch recipe by giving it a zap in the microwave for a few minutes.

We've listed the low-calorie easy lunch recipe details below which has just 2.5 syns per serving.


  • 160g of dried pasta.
  • 1 can of tuna in brine.
  • 1 cup of sweetcorn.
  • Half a red pepper.
  • Half an onion.
  • One cup of plain yoghurt.
  • Two spoons of reduced-fat mayo.
  • One tablespoon of mustard.
  • Two spring onions.


  • Step one - First of all cook your pasta then mix your tuna, red pepper, sweetcorn and onion in a bowl with some seasoning. 
  • Step two - Add in your mayo, yoghurt and mustard then mix.
  • Step three - Stir in your cooked pasta and sprinkle with your spring onion and a little more seasoning then voila, you have your tasty lunch which is slimming world friendly.

Last Words

Overall, John West's lunches on the go will set you back 6 syns for half the pack and 11 syns on Slimming World for the whole bowl which is nearly all of your daily syn allowance. Instead, we would recommend choosing lower syn alternative lunch ideas or making your tuna dish without any marination to reduce the syns on the slimming world allowance.

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.
View Bio

Related Articles

Leave a Reply

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

crossmenuarrow-leftarrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram