Are Pecan Nuts Slimming World Friendly? Can I Eat Them On The SW Plan?

If your trying to snack healthy and lose weight, you might have heard nuts are very good for us, but how many syns do nuts like Pecans have on the slimming world plan, are they syn free?

Pecan nuts have on average around 10.5 syns for a 30g serving, making them very high in syns, we, therefore, suggest snacking on them in moderation.

In our syn guide, we will explore how many pecans you can eat on the SW plan, syn values of other popular nuts and some slimming world recipes using pecans for healthy snacking.

How Many Pecans Can I Eat On Slimming World?

At 10.5 syns for 30g, Pecans are high in syns, allowing you to have around 50g before using all of your 15 syn daily allowance.

Nuts in general are very good for us, full of antioxidants and high in protein and healthy fats, but this does mean they are high in calories, and therefore should be eaten in moderation when trying to lose weight.

Pecans themselves have 17.5g of fat in a 25g serving, therefore we suggest weighing out your portion to stay on track with syns.

Syn Values Of Nuts

Nuts have varying syns according to the type you choose, so as you can compare syns, we've listed some varying syn values below.

• Cashew nuts whole – 7.5 syns per 25g serving.
•  Pecan nuts – 9 syns per 25g serving.
•  Brazil nuts whole – 8.5 syns per 25g serving.
•  Pistachio nuts shelled – 1 syn per 4 pistachios.
•  Peanuts whole plain – 6 syns per 30 peanuts.
•  Almond nuts whole, flaked, or ground – 6 syns per 20g serving.
•  Dry Roasted Peanuts – 7.5 syns per 25g serving.

Our Best SW Recipes Using Pecans

If you have some pecans lying around at home and want to use them up in an SW healthy way, we've got two recipes for you to check out below, one for bircher as a healthy brekky and another for pecan muffins!

Pecan Bircher

Ingredients

• Five halves of pecans.
•  Some pomegranate.
•  130g of fat-free plain yoghurt.
•  10g of porridge oats.
•  One apple.

Method

1. Simply grate the apple into a bowl then add the oats and yoghurt, and leave for around 15 minutes.
2.  Add in the pomegranate and enjoy!

Pecan Muffins

Ingredients

• 35g of porridge oats as healthy extra B.
•  One cap of skinny syrups (pecan).
•  50g of banana chopped.
•  Tablespoon of fat-free yoghurt.
•  Four halves of pecans.
•  One egg.
•  Two spoons of sweetener.

1. Simply stir all the ingredients together, spray the moulds in the muffin pan and bake in the oven for 15 minutes.

Final Words

Overall, pecans are high in syns, having 10.5 syns for a 30g portion, this is because pecans are very high in fat, having 17.5g of fat in just a 25g serving. All nuts should be eaten in moderation on the SW plan since they are very calorie dense.

We have a syn guide to other nuts such as walnuts and almonds here.

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.