How Many Syns in Tinned Peaches? Fresh vs Tinned & Our Best Low Syn Peach Recipe

If you're looking for a sweet snack, you might opt for fruit as a healthy choice over other snacks, but what about peaches, are they slimming world friendly?

Tinned peaches have around 2.5 syns if they are stored in syrup or 2 syns if they are stored in juice, fresh peaches are syn free on the slimming world plan.

Down below we have discussed why tinned peaches are high in syns, as well as some syn values of other syn free fruit, low syn tinned fruit alternatives plus a pudding recipe using fresh peaches!

Why Are Tinned Peaches High In Syns?

At 2.5 syns for 100g when stored in syrup, tinned peaches are much higher in syns than syn free fresh peaches, this is because of the sugar in the syrup, which makes the peaches higher in calories.

Peaches stored in juice are a little lower in syns, having 2 syns for 100g, this is because syrup is higher in sugar than juice. For example, tinned peaches in syrup have on average 11g of sugar for 100g while stored in juice they have 8-10g.

Which Fruits Are Syn-Free on Slimming World?

On the Slimming World plan, most fresh fruit is completely syn-free, including popular choices like peaches. The main exceptions are mashed fruit and dried fruit, as these are easier to overeat and have a higher concentration of natural sugars, which can quickly add to your daily syn total.

If you’re looking for healthy, low-calorie snack ideas, here’s a list of fruits that are syn-free on Slimming World:

• Kiwi fruit
• Clementines (Speed Free Food)
• Satsumas (Speed Free Food)
• Nectarines (Speed Free Food)
• Blueberries
• Apples (Speed Free Food)
• Pears
• Strawberries (Speed Free Food)
• Grapes
• Blackberries (Speed Free Food)
• Oranges (Speed Free Food)
• Grapefruit (Speed Free Food)
• Bananas
• Melon (Speed Free Food)
• Pineapple
• Plums (Speed Free Food)
• Raspberries (Speed Free Food)

Including more Slimming World speed fruit in your meals can help boost weight loss while keeping your snacks filling and naturally sweet without costing any syns.

Low Syn Alternative Tinned Fruits

If you find tinned peaches to be too high in syns, we've got some great low syn alternatives for you to check out below.

• Tesco Tropical Fruit Salad 425G - 6 syns for half a can.
• Del Monte Fruit Cocktail In Syrup 420G - 3 syns.
• Del Monte Sliced Pineapple In Juice 220G - 3 syns for 100g.
• Princes Pineapple Fruit Pots 2X120g - 6 syns for 100g.
• Dole Fruit Bowl Peaches In Juice 4X113g - 3 syns for 100g.
• Princes Gooseberries In Syrup 300G - 5.5 syns for half a can.
• Princes Tropical Fruit Salad Fruit Pots 2X120g - 3 syns.
• Dole Fruit Bowl Mandarins In Juice 4 X 113G - 3.5 syns.
• Tesco Chunky Fruit Medley In Juice 410G - 5 syns.
• Epicure Williams Pear Halves in Syrup - 3 syns.
• Epicure Fruit Cocktail in Syrup - 3 syns.
• Biona Organic Tropical Fruit Cocktail in fruit juice - 3 syns.
• La Doria Fruit Cocktail In Juice 411G - 2.5 syns.
• Dole Fruit Salad With Cherry 4X113g - 2.5 syns.
• Del Monte Pineapple Chunks In Juice 432G - 3 syns.
• Tesco Grapefruit Segments In Light Syrup 411G - 7 syns for half a can.
• Princes Rhubarb In Light Syrup 540G - 2.5 syns a serving.
• Del Monte Apricot Halves In Syrup 410G - 3 syns.

Slimming World Peach Pudding Recipe – A Delicious Low Syn Dessert

If you’ve got some fresh peaches at home and are wondering how to make the most of them, this Slimming World-friendly peach pudding is a perfect choice. It’s light, fruity, and only 5 syns per serving, with the recipe making 5 portions – ideal for sharing or batch cooking.

Ingredients

• 150g raspberries
• 250g peaches, sliced
• 3 tbsp sweetener
• Juice and zest of 1 lemon
• Pinch of baking powder
• Pinch of cornflour
• 80g plain flour
• 3 medium eggs

Method

1. Preheat the oven to gas mark 4 (180°C/160°C fan).
2. In a baking dish, combine the raspberries, peaches, and 1 tablespoon of sweetener. Add the lemon juice and zest, then bake for 10 minutes.
3. In a separate bowl, whisk the eggs, a pinch of salt, and the remaining sweetener for around 10 minutes until light and fluffy.
4. Sift in the flour, baking powder, and cornflour, then gently fold the mixture together.
5. Pour the batter over the baked fruit and return to the oven for 25 minutes until golden and set.
6. Serve warm with a spoonful of fat-free natural yoghurt for a delicious, low syn dessert.

Final Words

Fresh peaches are syn-free on Slimming World, just like most fruits. Tinned peaches in juice or syrup both contain syns because of the added sugar.

To save syns, stick to fresh fruit where possible, or choose fruit tinned in juice rather than syrup.

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.