How Many Syns In Oats? Find Out Here!

Updated on 
15 May, 2022

How Many Syns In 40 Grams of Porridge Oats?

Figuring out what counts as an SW friendly breakfast can be overwhelming if you've just started the slimming world plan, if you're a lover of porridge you might be curious to see if oats have syns on the plan.

If you were to have 40 grams of porridge oats on the slimming world plan, you can use them as your healthy extra B, which is your fibre allowance, anything over you would then need to start synning your oats. 

How Many Syns In Oats?

We've composed a short guide below which will cover which porridge oats count as your healthy extra B, some porridge oats which are syn friendly, other healthy extra B choices and a few SW friendly porridge recipes for some brekky inspiration.

Which Type Of Porridge Oats Are Healthy Extra B?

As we touched on above, 40g of porridge oats can be used as your healthy extra B fibre allowance on the slimming world diet, these do have to be plain oats however, they can be quick or rolled oats, but should have no extra flavourings in them.

Over 40g you will need to start synning your porridge oats, for example, 40g of porridge oats count as 7.5 syns if not used as HexB making them high in syns, consuming half of your allowance for the day.

If using porridge oats to make porridge, it's worth considering the syns of your milk and toppings too, one way to keep syns low is by using the milk in your porridge as your healthy extra A which is your dairy allowance, berries can count as syn free speed fruit.

Syn Friendly Porridge Oats

Not all porridge oats are syn friendly, on plain versions, you should be especially careful when picking out ready-made sachets from stores to ensure they do not include any flavourings or sugar inside of the sachets.

We've listed some syn friendly porridge oats options below which can be eaten as your healthy extra B within the 40g allowance to help keep you on track.

  • Moma Plain Porridge Pot 35g - Syn free.
  • Quaker Oat So Simple Original Porridge Sachets 12x27g - Syn free.
  • Quaker Rolled Porridge Oats 1kg - Syn free for 40g.
  • Scott's Porage Original Porridge Oats 1kg - Syn free for 40g.
  • Ready Brek Smooth Porridge Oats Original 750g - Syn free for 40g.
  • Tesco The Grower's Harvest Porridge Oats 1kg - Syn free for 40g.

What Else Counts As Healthy Extra B On Slimming World?

Not only can plain porridge oats up to 40g be used as your healthy extra B, but there are plenty of other high fibre foods which can also be used within a certain allowance.

We've listed some other foods which count as your healthy extra B down below.

  • Rye bread - 60 g. 
  • Two slices of multiseed bread/gluten-free bread - 60 g 
  • Wholemeal bread loaf slice (thick). 
  • Bran flakes - 45 g. 
  • Oat bran - 45 g. 
  • Weetabix minis - 40 g. 
  • Two Weetabix biscuits. 
  • Dorset cereals simply delicious muesli - 40 g. 
  • Alpen muesli no added sugar - 40 g. 
How Many Syns In Oats?

Slimming World Porridge Oats Recipes

If you've got some plain porridge oats lying around and you're looking for some syn friendly recipe inspo, we've got you covered with three different kinds of porridge oat recipes down below; basic SW porridge, baked oats and SW friendly granola bars.

Slimming World Granola Porridge Oat Bars

This recipe below makes 16 bars total, and you can have up to 3 of them for just 5 syns if using the oats as your healthy extra B!


  • One egg white.
  • 200g of porridge oats.
  • Two bananas.
  • 18g of chocolate chips.
  • Three tablespoons of maple syrup.
  • Pinch of cinnamon and drop of vanilla extract.
  • Three spoons of sweetener.


  1. Begin the bars by mashing up your banana, adding in the sweetener, syrup, egg white and vanilla then stirring together to combine.
  2. Now preheat your oven to gas mark 4 and mix your dry ingredients in a separate bowl, add in the banana mixture and fold together slowly until combined.
  3. Line your baking tray and press down the mix firmly in the tin, bake for 40 minutes until golden, allow to cool then serve!

Basic Slimming World Porridge

Nothing beats a bowl of porridge for brekky, especially when the porridge is syn free!


  • 40g of porridge oats.
  • One tablespoon of fat free yoghurt.
  • Berries for toppings.
  • 125ml of skimmed milk.


  1. Start by combining the porridge oats and milk in a pan then cook till done, remove from the heat then top with your yoghurt and berries.

Slimming World Baked Oats

This baked oats recipe below serves one person and only has one syn serving if using the oats as your healthy extra B.


  • 40g of oats.
  • 90g of berries.
  • One teaspoon of sweetener.
  • One egg.
  • 100g of fat free plain yoghurt.


  1. To begin, heat your oven to gas mark 5 then mix all the ingredients into a small baking pan, bake for 40 minutes until golden then serve.
How Many Syns In Oats?

Final Words

To conclude, 40g of porridge oats on the slimming world plan can be used as either your healthy extra B, which is your fibre allowance on slimming world or counts as around 7.5 syns.

We always suggest being careful when picking ready-made porridge oats sachets from the supermarkets and these can often have hidden syns due to flavourings, instead, try making your porridge oats with our syn friendly recipes above.

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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