How Many Syns In Microwave Rice? Can I Eat Microwave Rice On Slimming World?

Microwave rice makes a convenient and quick side for lunch but can you eat them in a slimming world? Are they syn free?

Microwave rice has between 2-4 syns but differs according to the flavour and brand that you choose, these are fine to eat in moderation on the slimming world plan but are not syn free.

In our guide below we will take you through why microwave rice has syns and some syn values of general microwave rice brands.

Why Does Microwave Rice Have Syns?

Since rice is syn free, you might be wondering why microwaveable has syns, this is due to the oil inside of the packet which stops the rice from sticking together when heated up.

Plus, depending on the flavour microwave rice has lots of mix-ins such as sweetcorn, egg and other vegetables which contribute to excess calories and syns.

Syn Values Of Microwaveable Rice

Since every microwave rice differs in syns and calories, we've listed out some general brands and types below with their syn values to help keep you on track.

Uncle Ben's

• Uncle bens classic long-grain rice - 1 syns for 250g pouch.
• Uncle bens rice and grains pouch - 2.5 syns for 220g pouch.
• Uncle bens special Mexican rice - 3 syns for 250g pouch.
• Uncle bens classic brown basmati rice - 3 syns for 250g pouch.
• Uncle Bens's classic basmati rice - 1 syn for 130g pouch.
• Uncle bens special Mexican bean rice - 4 syns for 250g pouch.
• Uncle bens special spicy pilau rice - 4 syns for 250g pouch.
• Uncle bens special egg fried rice - 4 syns for 250g pouch.

Sainsbury's

• Sainsbury's ready in two minutes Thai rice - 3 syns per 250g.
• Sainsbury's ready in two minutes brown rice - 2 syns per 250g.
• Sainsbury's ready in two minutes pilau rice - 3 syns per 250g.
• Sainsbury's ready in two minutes basmati rice - 3 syns per 250g.
• Sainsbury's ready in two minutes mushroom rice - 3 syns per 250g.
• Sainsbury's ready in two minutes white rice - 1.5 syns per 250g.

Tesco

• Tesco long-grain rice - 3 syns for 250g.
• Tesco egg fried rice - 4.5 syns for 250g.
• Tesco whole grain rice - 2 syns for 250g.
• Tesco spicy wholegrain Mexican rice - 5 syns for 250g pack.
• Tesco wholegrain rice with haricot and beans - 5 syns for 250g.
• Tesco chicken and sweetcorn rice - 2.5 syns for 250g.
• Tesco pilau basmati rice - 2.5 syns for 250g.
• Tesco Mexican inspired rice - 3 syns for 250g.
• Tesco wholegrain rice with pinto beans and bulgar wheat - 3.5 syns.

Tilda

• Tilda Chilli and Lime Basmati Rice - 2.5 syns per bag.
• Tilda Egg Fried Basmati Rice - 3 syns per bag.
• Tilda Biriyani Veg Basmati Rice - 3.5 syns per serving.
• Tilda Coconut Chilli and Lemongrass Rice - 7 syns per bag.
• Tilda Wholegrain Brown Basmati Rice - 2.5 syns per pouch.
• Tilda Peri Peri Flavour - 2.5 syns per bag.
• Tilda Pure Basmati Steamed Rice - 2 syns per pouch.
• Tilda Wholegrain Brown Basmati Rice with Roast Veg - 3.5 syns per serving.

Final Words

Overall, microwavable rice is fine to have on the slimming world plan as long as you factor in their syns, starting at 2-5 syns these are excellent for a quick and easy low syn meal. If you want to save more syns we recommend choosing plain basmati rice or making your rice and storing it in the fridge ahead of the week to save time.

Frequently Asked Questions

How are syn values calculated?

Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.

Do syn values change?

Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.

How many syns should I have per day?

Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.