How Many Syns In Marie Rose Sauce? Find Out Here!

Updated on 
1 February, 2023

How Many Syns In Marie Rose Sauce? Is It High In Syns On Slimming World?

Marie rose sauce is essential for prawn cocktails, burgers or on a salad, but how many syns does this sauce have on the slimming world, is it high in syns?

Is Marie Rose Sauce High In Syns On Slimming World?

Marie rose sauce has on average 3 syns a tablespoon making it fairly high in syns and should therefore be consumed in moderation because of this. Syns can vary in this according to the ingredients.

In our guide below we will discuss why Marie rose sauce is high in syns, some different syn values, low syn alternatives sauces and a recipe for making your own SW-friendly Marie rose sauce.

Why Is Marie Rose Sauce So High In Syns?

At 3 syns a tablespoon, Marie rose sauce is very high in syns, you could have up to five tablespoons before using all your daily syn allowance up so therefore it should be consumed within moderation.

This sauce gets its high syn value from the egg, oil, milk and cream inside of the sauce which makes it high in fat, having nearly 12g for just a 25g serving.

Syn Values Of Marie Rose Sauce

Marie rose sauce has varying syns according to the ingredients and where you buy it from, to help you stay on track with your syns we've listed some values down below.

  • Morrisons The Best Marie Rose Sauce 185g - 3 syns.
  • Asda Extra Special Marie Rose Sauce with French Brandy 195g - 6 syns for 25g.
  • Tesco Marie Rose Sauce 300g - 4.5 syns.
  • Inspired Vegan Marie Rose Sauce 210g - 6 syns for 25g.
  • Lidl Deluxe Marie Rose Sauce with Brandy 175g - 4 syns a serving.
  • Lidl Deluxe Marie Rose Sauce 185g - 3 syns.
  • Marston's Pubs Extra Marie Rose Sauce - 13 syns for 50g.
  • Tesco Finest Marie Rose Sauce 240g - 4 syns.
  • Heinz Kitchen Marie Rose Sauce 2.15L - 8 syns for 50g.
  • Shell Fish De-La-Mer Marie Rose Sauce 100g - 16 syns for 50g.
  • Tesco Marie Rose Sauce 130g - 5 syns.
  • Co-op Irresistible Marie Rose Sauce 180g - 3 syns.
  • M&S Marie Rose Sauce 180g - 15 syns.
  • Aldi Specially Selected Marie Rose Sauce 175g - 4 syns.

Low Syn Alternatives To Marie Rose Sauce

If you find Marie rose sauce to be too high in syns and you are looking for an alternative to have with your seafood or burger, we've got some great low-syn alternatives for you to check out below.

Low Syn Alternatives To Marie Rose Sauce
  • Heinz American Style Burger Sauce 230g - 3 syns.
  • Aldi Just Good Sauce Co. Chunky Burger Sauce 250ml - 2 syns.
  • Tesco Burger Sauce 235ml - 10 syns.
  • Ocean Spray Seafood Sauce 210g - 2.5 syns.
  • Pauwels Sauces Seafood Sauce 500ml - 2 syns.
  • Hellmann's Chunky Burger Sauce 250ml - 2 syns.
  • M&S The Grill Special Burger Sauce 250ml - 2.5 syns.
  • Sainsbury's Classic Burger Sauce 280g - 5 syns.
  • Colman's Seafood Sauce 155ml - 2 syns.
  • Sainsbury's Seafood Sauce 250ml - 2.5 syns.
  • Asda Seafood Sauce 515g - 7 syns.
  • Tesco Seafood Sauce 250ml - 2 syns.

Our SW Marie Rose Recipe

The best way to save syns when using Marie rose sauce is by making your own at home, we've got an easy-to-do SW recipe down below for this syn-free sauce.


  • 3 spoons of fat free fromage frais.
  • Spoon of tomato puree.
  • Lemon juice.
  • Seasoning.


  1. Simply mix together and serve!

Final Words

To conclude, Marie rose sauce is very high in syns, having around 3 syns a serving, this is due to the high-fat content, having around 12g of fat for a 25g portion. This sauce has ingredients such as oil and cream which contributes to the high calories.

Our SW Marie Rose Recipe

In order to save syns, we would suggest opting for a seafood sauce which is lower in syns or making your syn-free version at home!

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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