How Many Syns In Orange Juice? Find Out Here!

Updated on 
15 May, 2022

Is Orange Juice High In Syns On Slimming World?

If you've recently started the slimming world plan, you might be wondering if you need to syn your regular glass of morning OJ or if it is syn free?

Orange juice does indeed have syns on slimming world, with most typically having around 3 syns for 150ml, making it low syns, but should still be consumed within moderation. 

How Many Syns In Orange Juice?

We've composed a short guide below which will discuss why orange juice has syns on the SW plan, some syn values from different brands as well as how it compares to freshly squeezed orange juice and low syn alternates.

Why Does Orange Juice Have Syns?

Most people assume that fruit juice is good for you, however, when dieting it can be a source of hidden calories and sugar since the juice contains concentrated fruit juice which is higher in syns than the juice inside of the fruit itself, hence why fruit remains syn free on the plan when eaten.

Orange juice in particular gets syns from the sugar, with the average 150ml glass having about 13g of sugar due to it being so concentrated, orange juice with bits has a similar amount of sugar and syns, just slightly more fibre.

Syn Values Of Orange Juice

All orange juice has a similar syn value no matter where you buy it from, however, syn values can differ slightly according to whether or not the juice is concentrated or how it's been processed.

We've listed some syn values below.

  • Tropicana Smooth Orange Juice 250ml - 2 syns.
  • Tesco Orange Juice Smooth 1L - 2 syns.
  • Tesco Orange Juice with Bits 1L - 2.5 syns.
  • Aldi The Juice Company Smooth Orange Juice 1750ml - 2.5 syns.
  • Tesco The Grower's Harvest Smooth Orange Juice 1 litre - 3.5 syns for 150ml.
  • Sainsbury's Smooth Orange Juice 1L - 2 syns for 100ml.
  • Morrisons Orange Juice Smooth 1 Litre - 2 syns for 100ml.
  • Aldi Specially Selected 100% Freshly Squeezed Orange Juice Smooth 1 litre - 3.5 syns.
  • The Grower's Harvest Orange Juice from Concentrate 1 Litre - 2.5 syns.
  • Tropicana Trop50 Orange Juice 1L - 1 syns for 100ml.
  • Innocent orange juice smooth 330ml - 2 syns.

How Does Orange Juice Compare To Fresh Squeezed Orange Juice?

You might be wondering if fresh-squeezed orange juice could be better for you than package orange juice in terms of syns.

How Many Syns In Orange Juice?

Well, fresh-squeezed orange juice has typically the same amount of syns but can have less since it will be less concentrated and processed than supermarket versions. Some supermarket orange juices could use up to three oranges to make just 150ml of juice!

Low Syn Alternatives To Orange Juice

If you find orange juice to be too high in syns and sugars, we have listed some low syn fruit juice alternatives to try out instead below.

  • M&S Squeezed Spanish Clementine Juice - 3 syns per 150ml.
  • Innocent Apple Juice - 3.5 syns per 150ml.
  • Copella Apple & Elderflower Juice - 3 syns per 150ml.
  • Coldpress Pink Lady Apple Juice Cold Pressed - 3 syns per 150ml.
  • M&S Apple, Raspberry & Rhubarb Juice - 3 syns per 150ml.
  • Tropicana Smooth Orange Juice 900Ml - 3 syns for 150ml.
  • Tropicana Original Orange With Juicy Bits 900Ml - 3 syns for 150ml.
  • Tesco Pressed Apple Juice Not From Concentrate 1 Litre - 3.5 syns.
  • Tesco Apple & Mango Juice Not From Concentrate 1 Litre - 3.5 syns.
  • Innocent Orange Juice Smooth 1.35L - 3 syns.
  • Innocent Tropical Juice 1.35 Litres - 3.5 syns.
  • Copella Apple Juice 1.35L - 3.5 syns.
  • Tropicana Pineapple Juice 850Ml - 3 syns.
  • Growers Harvest Pure Apple Juice 1 Litre - 3.5 syns.
  • Innocent Apple Juice 1.35L - 3.5 syns.
  • Tesco Pure Exotic Juice 1 Litre - 4 syns.
  • Tesco Blueberry Juice Drink 1L - 1 syn.
  • Tesco Pink Grapefruit Juice 1 Litre - 3 syns.
  • Rubicon Passion Fruit Juice Drink 1Ltr - 2.5 syns.
  • Rubicon Guava Juice Drink 1 Litre - 2.5 syns.
How Many Syns In Orange Juice?

Final Words

Overall, orange juice may only have 2-3 syns for 150ml but should be consumed within moderation due to its high sugar and calorie contents. To save syns we would suggest switching to freshly squeezed options to avoid excess sugar or try some of our low syn alternatives above like cranberry juice.

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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