How Many Syns In Pilchards In Tomato Sauce? Are they High In Syns?

If you are looking for an easy snack or sandwich filler you might be tempted to have a tin of Pilchards in tomato sauce, but how many syns do these tinned fish have on the slimming world plan?

Pilchards in tomato sauce are syn free on the slimming world plan, making them a great snack and source of protein, these fish do have syns when stored in oil, however. 

Down below, we've discussed in more detail why Pilchards are syn-free on the slimming world plan and some syn values of other syn-free tinned fish to snack on the plan.

Why Are Pilchards In Tomato Sauce Syn Free?

Pilchards are syn free on the slimming world as long as they are stored in tomato sauce and not oil, oil adds syns to this fish since it increases the fat content. Pilchards also stored in brine are syn free.

Always check all the ingredients on the back of the tin to ensure your fish is syn free, you can pair this with wholemeal bread as your healthy extra B or low syn crackers.

Other Syn Free Tinned Fish

If you are a lover of fish for quick and easy lunches like sardines and tuna, there are plenty of other syn free tinned fish options for a high protein meal.

• John West Wild Pacific Pink Salmon 213g - Syn free.
• John West Skinless & Boneless Wild Pacific Red Salmon 105g - Syn free.
• John West Boneless Sardines in Tomato Sauce 95g - Syn free.
• Sainsbury's Sardines in Spring Water 120g - Syn free.
• Morrisons Mackerel in a Spicy Tomato Sauce.
• Princes Sardines in Rich Tomato Sauce 120g - Syn free.
• Anchovies in brine/spring water - Syn free.
• Sainsbury's Mackerel Fillets in Tomato Sauce - Syn free.
• Princes Mackerel Fillets in Spicy Tomato Sauce - Syn free.

Tinned Fish With Syns

It should be noted that some tinned fish options have syns on the slimming world plan if they contain oil, we've listed which kinds of tinned fish have syns down below.

• Sainsbury's Taste the Difference Ventresca Tuna Fillets in Extra Virgin Olive Oil 115g - 12 syns for the tin.
• John West Tuna Chunks in Sunflower Oil 3 x 80g - 5 syns.
• Princes Tuna Chunks in Sunflower Oil 185g - 10 syns for 100g.
• Asda Chosen by You Tuna Chunks in Sunflower Oil 185g - 8 syns for 100g.
• John West Boneless Sardines in Olive Oil 95g - 7.5 syns.
• Sainsbury's Anchovy Fillets in Olive Oil with Garlic & Herbs 50g - 0.5 syns.
• Princes Anchovy Fillets in Olive Oil 50g - 1.5 syns.
• Princes Mackerel Fillets In Olive Oil 125G - 6.5 syns.
• Tesco Mackerel In Extra Virgin Olive Oil 125G - 6.5 syns.
• John West Mackerel Fillets in Sunflower Oil 125g - 11.5 syns.

Final Words

Overall, Pilchards in tomato sauce are syn-free on the slimming world plan, if they contain oil however then syns will need to be counted. Most tinned fish in either brine or tomato sauce are syn free on the SW plan, but always check the ingredients for other ingredients and oil too.

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.