Nuts on Slimming World: Syn Values & Alternatives

Updated on 
31 July, 2023

Nuts on Slimming World: The Low-Syn Guide

Nuts are often raved about in the health world as a good snack, this is because they are full of healthy fats and often high in protein which helps to keep you fuller for longer in between meals.

Are Nuts High In Syns?

The syns in nuts vary according to the type of nut you choose, for example, peanuts have around 5 syns for 18g while walnuts have around 1 syn per nut!

We've discussed in more detail below if you can eat nuts in the slimming world, syn values of nuts and if nuts are good for weight loss in the slimming world.

Can You Eat Nuts On The Slimming World?

Before we get into the syns of nuts on the slimming world plan, let's first discuss if you can eat nuts on the slimming world plan while still losing weight.

You can happily snack on nuts on the slimming world plan as long as your keep track of their syns, you have up to 15 syns on the plan that you can use while still losing weight, if you go over this allowance you are at risk of gaining weight.

We would be cautious when snacking on nuts however since they are very calorie dense for a small amount, therefore weigh your portion.

Our Nuts Ultimate Syn List

Nuts have varying syns according to the type you choose and the amount you are snacking on, we've listed some syns of these different kinds of nuts down below to help you stay on track.


Almonds have on average 8-9 syns for a 30g portion making them high in syns, we, therefore, suggest having these nuts in moderation.

  • Tesco Flaked Almonds 100g - 8 syns for 25g.
  • Ground Almonds - 15 syns for 50g.
  • Aldi The Foodie Market Whole Almonds 200g - 8.5 syns for 30g.
  • Lidl Alesto Almonds 200g - 9.5 syns for 30g.
  • Tesco Almonds 200g - 9.5 syns for 30g.
  • Asda Flaked Almonds 150g - 8 syns for 25g.
  • Tesco Roasted Almonds 100g - 8 syns for 25g.
  • Deliciously Ella Chocolate Orange Dipped Almonds 30g - 9 syns for 30g.
  • Sainsbury's Almonds 300g - 9 syns for 30g.
  • Asda Roasted & Salted Almonds 200g - 9 syns a serving.
  • Tesco Aasani Almonds 500g - 8 syns.

Brazil Nuts

Brazil nuts have on average 1 syn per nut, making them one of the highest syns nuts to choose from!

  • Aldi The Foodie Market Brazil Nuts 200g - 10 syns for 30g.
  • Lidl Alesto Brazil Nuts 200g - 10.5 syns for 30g.
  • Tesco Brazil Nuts 250g - 8.5 syns.
  • Sainsbury's Fairtrade Brazil Nuts 300g - 10.5 syns.
  • Asda Brazil Nuts 200g - 11.5 syns.
  • Waitrose & Partners Brazil Nuts 300g - 8.5 syns.
  • Grape Tree New Season's Brazil Nuts 1kg - 10 syns.
Brazil Nuts


If you're a lover of walnuts, these are also one of the highest syn nuts like brazil nuts, they have on average 7 syns for 6 halves. We suggest having these walnuts in moderation.

  • Lidl Alesto Californian Walnuts 200g - 10.5 syns.
  • Tesco Walnuts 200g - 10 syns.
  • Asda Walnuts 200g - 10.5 syns.
  • Morrisons The Greengrocer's on Market Street Walnuts 200g - 14 syns for 40g.
  • Aldi The Pantry Walnuts 180g - 10.5 syns.
  • WAITROSE & Partners Walnuts 150g - 10.5 syns.
  • Kirkland Signature Walnuts 1360g - 10.5 syns.


Peanuts are a common snack to have, whether you have them roasted or salted, they all have an average syn value of 5 syns for 18g, meaning you can have up to around 50g before using all your 15 daily syns.

  • KP Original Salted Peanuts 50g - 15 syns. 
  • Walkers Sensations Thai Sweet Chilli Coated Sharing Peanuts 150g - 8 syns. 
  • Tesco Milk Chocolate Peanuts 200g - 7 syns. 
  • KP Honey Roast Peanuts 225g - 9 syns. 
  • Tesco Crispy Coated Peanuts Sweet Chilli 200g - 7 syns a serving. 
  • Tesco Salted Roasted Peanuts 200g - 8 syns. 
  • Aldi Everyday Essentials Roasted Salted Peanuts 200g - 9.5 syns for 30g.

Monkey Nuts

Monkey nuts are full of protein and good snacks, but they are high in syns, having 8 syns for a 40g portion, meaning you could have up to two portions before using all your allowance.

  • Tesco Unsalted Roasted Monkey Nuts 300G - 8 syns.
  • Wholefood Roasted Monkey Nuts 250G - 7.5 syns for 25g.
  • Sainsbury's Roasted Monkey Nuts in Shells 300g - 9.5 syns for 30g.

Are Nuts Good For Weight Loss?

As we mentioned above, nuts are an excellent source of fats and protein for a healthy snack, but since they are so high in calories, are they good for weight loss?

Well, nuts can be eaten while losing weight as long as you are careful about a few things such as portion size, we've listed some tips for snacking on nuts down below.

  • Be careful of portion size - Don't snack out of a nuts bag mindlessly, you can end up consuming much more syns and calories than you think, instead weigh out the standard portion which tends to be around 30g depending on the nut.
  • Stay within the recommended amount of fat - It is recommended that someone consumes around 20-30% of fat in their calories, this being said, make sure you eat nuts in moderation, for example, a serving of walnuts has around 19g of fat!
  • Avoid heavily oil roasted/sugar/salted - When buying nuts, you'll often find options such as honey-glazed or roasted, this can add a lot of sugar and sodium to your snacks if you are not careful and also adds more fat when they are roasted in oil.
Are Nuts Good For Weight Loss?

Last Words

Overall, nuts are very high in syns but are also very nutritious for you when eaten in moderation. To stay on track with your syns we would recommend weighing out your portion of nuts and staying away from nuts with added ingredients which can add more fat and sugar.

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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