How Many Syns In Mashed Potato? Find Out Here!

Updated on 
21 January, 2023

Is Mashed Potato Slimming World Friendly? - Our Unofficial Slimming World Syn Guide

Mashed potato is a staple side to many of our meals, whether your making a homemade Shepard's pie or pairing it with some SW speed veg and protein, but most importantly, is mashed potato syn-free on the plan?

Is Mashed Potato Slimming World Friendly?

When homemade, with no butter, mashed potato is syn-free on the slimming world plan, making it a great side to have to make dishes more filling. Store bought mashed potato like Tesco mashed potato however has syns, since it often contains extra ingredients in its mix such as milk and butter.

In our syn guide below we will discuss in more detail how many syns mashed potato has, some syn values as well as a slimming world mashed potato recipe to make your own syn free version at home.

How Many Syns Does Mashed Potato Have?

At around 5 syns a serving, mashed potato when store bought can be high in syns, allowing you to have up to three servings before using all of your 15 syn daily allowance.

Mashed potato made plain at home with no milk (or used as your healthy extra A) and butter is syn-free.

Potatoes themselves are classed as syn free on the plan, making them a great side whether mashed, made into chips or boiled.

How Many Syns Does Tesco Mashed Potato Have?

Tesco mashed potato has 8 syns per serving, making this mashed potato very high in syns and consuming over half of your 15 syn daily allowance, we, therefore, suggest making your own at home instead.

How Many Syns Does Tesco Mashed Potato Have?

This store-bought mashed potato is high in syns due to the butter and milk which raises the fat content, for example, a half pack serving has nearly 4g of fat.

Syn Values Of Mashed Potato

Mashed potato has varying syns when store bought according to the ingredients, we've listed some general syn values below so that you can compare.

  • Asda Carrot & Swede Mash 500g - 2 syns.
  •  Aunt Bessie's Rich & Creamy Mash 700g - 5 syns.
  •  Jack's Frozen Mashed Potato 900g - 8.5 syns.
  •  Fullers Frozen Mashed Potato 2kg - 5 syns.
  •  Aunt Bessie's Fluffy & Buttery Mashed Potato 650g - 6 syns.
  •  Essential Waitrose & Partners Carrot, Swede & Potato Mash 400g - 3 syns.
  •  Hilltop Farm Mashed Carrot and Swede 400g - 3.5 syns.
  •  Tesco Instant Mashed Potato 2 x 80g (160g) - 7.5 syns.
  •  Aldi Four Seasons Frozen Mashed Potato 900g - 5 syns for 100g.
  •  IKEA Frozen Mashed Potatoes 600g - 5 syns.
  •  Tesco Stockwell Instant Mashed Potato 120g - 3.5 syns.
  •  The Instant Mash Co Instant Mashed Potato 3 x 100g - 3.5 syns.
  •  Tesco Everyday Value Instant Mashed Potato 120g - 3.5 syns.
  •  Athena Instant Mashed Potato Flakes 2 x 100g - 4.5 syns.
  •  Asda Smart Price Instant Mashed Potato 120g - 3 syns.
  •  Waitrose and Partners Side Dish Carrot Swede & Potato Mash 450g - 2.5 syns.
Syn Values Of Mashed Potato

Our SW Mashed Potato Recipe

If you find mashed potato to be too high in syns, you can still enjoy this food by making your mash at home with SW friendly ingredients.

We've listed a syn-free recipe below for you to try at home.


  • 850g of potatoes.
  •  Half a cup of fat free yoghurt.
  •  One egg.
  •  Seasoning.
  •  Veggie stock.


  1. Begin by boiling your potatoes in your veggie stock, once boiled remove the potatoes and remain with the stock.
  2.  Mash the potato up with a masher then add in a little of the stock each time, and the yoghurt and egg, mixing till creamy then season and enjoy!

Final Words

To conclude, mashed potato when made at home with SW ingredients is syn free, however, store-bought mashed potato like Tesco mashed potato has syns since it is made with extra ingredients like milk and butter, which raises the fat content.

Our SW Mashed Potato Recipe

In order to save syns, we suggest making your own mash at home or looking at other instant mashed potato mixes like smash, we have a syn guide to this mix here.

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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