How Many Syns in Nuts? Slimming World Syn Guide and Low-Syn Snack Ideas

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.

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

Almonds are nutrient-dense but relatively high in syns, so it’s best to enjoy them in moderation if you’re following Slimming World. On average, a 30g portion of almonds contains around 8–9 syns, depending on the brand and preparation method.

Below are some popular UK almond products and their Slimming World syn values:

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

💡 Recipe tip: A small handful of chopped almonds can add crunch and flavour to a Slimming World-friendly salad or yoghurt bowl without going over your daily syn allowance.

Brazil Nuts

Brazil nuts are high in healthy fats but also high in syns, so it’s best to enjoy them in moderation on Slimming World. Below are the average syn values for popular UK brands:

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

Tip: Keep portion sizes measured, as Brazil nuts can quickly add up in syns due to their calorie density.

Walnuts

Walnuts, like Brazil nuts, are among the highest-syn nuts in Slimming World. On average, 6 walnut halves contain around 7 syns, so it’s best to enjoy them in moderation. While they’re packed with healthy fats and nutrients, their calorie density means portion control is key if you want to stay within your daily allowance.

Walnut Syn Values by Brand (UK)

• 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

Peanuts are a popular snack, whether roasted, salted, or coated. On average, they contain around 5 syns per 18g, so eating about 50g would use up your full daily allowance of 15 syns. To stay on track, enjoy them in moderation and always check the packaging for exact serving sizes.

Slimming World Syn Values for Popular Peanut Products:

• 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 per serving
• Tesco Salted Roasted Peanuts 200g – 8 syns
• Aldi Everyday Essentials Roasted Salted Peanuts 200g – 9.5 syns per 30g

Monkey Nuts

Monkey nuts are packed with protein and make a satisfying snack. However, they are relatively high in syns, with around 8 syns per 40g portion. This means you could enjoy up to two portions before using your full 15-syn daily allowance.

• Tesco Unsalted Roasted Monkey Nuts 300g – 8 syns per 40g
• Wholefood Roasted Monkey Nuts 250g – 7.5 syns per 25g
• Sainsbury’s Roasted Monkey Nuts in Shells 300g – 9.5 syns per 30g

Are Nuts Good for Weight Loss?

As mentioned above, nuts are a great source of healthy fats and protein, making them a nutritious snack. However, because they are calorie-dense, many people wonder if they can still enjoy nuts while trying to lose weight.

The answer is yes — you can include nuts in your diet when losing weight, provided you pay attention to portion sizes and preparation methods. Here are some tips for snacking on nuts while staying on track:

• Control your portions – Avoid eating directly from a large bag, as it’s easy to overeat. Instead, weigh out a standard portion (usually around 30 g, depending on the type of nut).
• Stick to healthy fat limits – Experts recommend getting around 20–30% of your daily calories from fat. For example, a single serving of walnuts contains about 19 g of fat, so enjoy in moderation.
• Choose plain over flavoured or roasted – Steer clear of nuts that are honey-glazed, sugar-coated, or heavily salted. Oil roasting also increases the fat content, so opt for raw or dry-roasted varieties where possible.

Final Thoughts

Nuts are naturally high in syns, but they’re also packed with healthy fats, protein, and essential nutrients. If you enjoy them as part of your Slimming World plan, the key is moderation.

Always weigh your portions to avoid going over your syn allowance, and choose plain or unsalted varieties to keep added sugars, oils, and salt to a minimum.