Mango chutney makes a great side to your curry and is essential for giving a spicy-sweet twist to dishes, but since this chutney is not syn free on slimming world, you will need to make sure you are tracking the syns accordingly.
Mango chutney on average has 2.5 syns a tablespoon, making it low syns, but this chutney can be easy to overeat so we suggest having it in moderation and measuring out your portion.
We've discussed in further detail how much mango chutney you can have on slimming world, syn values, low syn chutney alternatives and how to make your own SW friendly mango chutney at home.
How Much Mango Chutney Can I Eat On Slimming World?
At 2.5 syns a tablespoon, you could have up to 6 tablespoons of mango chutney before using all of your 15 syn daily allowance. This makes mango chutney pretty syn friendly, but can add a lot of extra syns to your food if you are not careful and measure out the amount you use.
Mango chutney is also very high in sugar, having 9g of sugar for just a tablespoon, so we would recommend having the chutney in moderation.
Syn Values Of Mango Chutney
Mango chutney has similar syn values no matter the type you choose, so to help you stay on track, we've listed all of their syn values down below.
Sharwood's Mango Chutney 530g - 2.5 syns.
Geeta's Premium Mango Chutney Medium 320g - 2.5 syns.
Tesco Mango Chutney 230g - 6 syns for 50g.
Aldi Inspired Chutney Mango Chutney 370g - 2 syns a serving.
Aldi Bilash Mango Chutney 370g - 2.5 syns.
Asda Mango Chutney 240g - 2 syns.
Patak's Mango Chutney 210g - 3 syns for 25g.
Lidl Taste Of India Mango Chutney 370g - 2 syns.
Morrisons Mango Chutney 340g - 2 syns.
Co-op Indian Inspired Mango Chutney 230g - 2 syns.
If you want to save syns and sugar, you can always try making your mango chutney at home, we've listed the recipe details down below.
Six mangoes with flesh scooped out.
Pinch of turmeric and chilli powder.
300g of caster sugar.
Two crushed garlic cloves.
5cm piece of ginger.
Cooking apple diced.
Mustard seeds and cumin seeds.
500ml of white wine vinegar.
One chilli diced.
Begin by preparing your apple, ginger, garlic and mango.
Fry off the seeds and spices in a pan, add the ginger and garlic then pour in the vinegar.
Simmer for an hour on a low heat so the mangos and apple can soften then ladle into clean sterile jars.
Overall, mango chutney is syn friendly, having just 2.5 syns a tablespoon, we would recommend measuring out your portion in order to stay on track with your syns and consuming the chutney in moderation due to the high sugar content.
Alternatively, you can switch to a low sugar mango chutney or try out our SW recipe above which only has 1.5 syns a tablespoon.
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.