How Many Syns In Porridge Pots? Are They High In Syns? Can I Eat Them On Slimming World?
If you are looking for an easy breakfast, or maybe you are new to the slimming world diet, you might be wondering if you can have a porridge pot for a quick breakfast, or do you have to syn it on the plan?
Most porridge pots do have syns on the slimming world plan since they are often flavoured with added ingredients, syns vary between brands but you can expect the average pot to have between 7.5 and 12.5 syns, making them very high.
We've put together a short informational syn guide below which will discuss why porridge pots are so high in syns, different syn values, which porridge is syn-free and some alternatives for an easy breakfast.
Why Are Porridge Pots So High In Syns?
With anything between 7.5 and 12.5 syns, porridge pots are very high in syns, which might shock you for a healthy breakfast. Porridge pots get their high syns from the flavourings and added sugar in the pots, choosing a pot over a sachet also has a bigger portion size, meaning extra calories and syns.
For example, the Quakers oats golden syrup porridge pot has a serving size of 57g which is around 10g over the standard 45g portion, it also has up to 16g of sugar in one pot.
You should also consider that porridge pots typically contain milk powder, which adds calories, allowing you to just add hot water for easy preparation.
Syn Values Of Porridge Pots
As we mentioned above, porridge pots have a wide range of syns according to the brand, size and flavour, to help you compare and find some syn-friendly options we've listed a few popular values down below.
Quaker Oat So Simple Golden Syrup Porridge Pot 57g - 10.5 syns.
Aldi Harvest Morn Instant Oats Golden Syrup Flavour Porridge Pot 57g - 11.5 syns.
Quaker Oat So Simple Original Porridge Pot 45g - Syn free.
FUEL10K High Protein Chocolate Porridge Pot 70g - 13 syns.
FUEL10K High Protein Golden Syrup Porridge Pot 70g - 13 syns.
Quaker Oat So Simple Apple & Blueberry Porridge Pot 57g - 10.5 syns.
Quaker Oat So Simple Sweet Cinnamon Porridge Pot 57g - 10.5 syns.
Asda Original Porridge Pot 50g - 4 syns.
Asda Golden Syrup Flavour Porridge Pot 57g - 5.5 syns.
Quaker Oat So Simple Protein Golden Syrup Porridge Pot 63g - 11.5 syns.
Lidl Crownfield Original Oh-So-Easy Oats Porridge Pot 50g - 9 syns.
Quaker Oat So Simple Protein Original Porridge Pot 49g - 9 syns.
Aldi Harvest Morn Instant Oats Sweet Cinnamon Flavour Porridge Pot 57g - 11 syns.
Ambrosia Ready to Eat Porridge Pot Golden Syrup Flavour 210g - 9 syns.
Quaker Oat So Simple Caramel Porridge Pot 57g - 10.5 syns.
Ambrosia Ready to Eat Porridge Pot Layered Raspberry 210g - 9 syns.
Quaker Oat So Simple Golden Syrup Porridge Big Pot 76g - 14.5 syns.
FUEL10K High Protein Salted Caramel Porridge Pot 70g - 13 syns.
Aldi Harvest Morn Instant Oats Original Pot Porridge 50g - 9.5 syns.
Quaker Oat So Simple Original Porridge Big Pot 60g - 11 syns.
Aldi Harvest Morn Instant Oats Apple & Blueberry Porridge Pot 57g - 11.5 syns.
Greggs Golden Syrup Flavour Porridge Pot - 12 syns.
Quaker Oat So Simple Mixed Berries Porridge Pot 57g - 11.5 syns.
Quaker Oat So Simple Honey & Vanilla Porridge Pot 57g - 11.5 syns.
Aldi Brochan Cinnamon Flavoured Porridge Pot 65g - 12 syns.
M&S Berry Burst Porridge Pot 70g - 12.5 syns.
M&S High Protein Original Porridge Pot 70g - 12 syns.
Which Porridge Is Syn Free On Slimming World?
If your looking for a syn-free porridge on the slimming world plan, no porridge is syn-free, but you can use porridge oats up to 45g as your healthy extra B which is your fibre allowance on the plan, anything over this will need to be synned.
To keep oats syn free you can also use up to 125ml of semi-skimmed milk as your healthy extra A dairy allowance or simply make your porridge with water, topping with sweetener and berries to keep the porridge syn free.
If you are looking for a porridge pot you can use as your healthy extra B, make sure they are plain oats with no added flavourings or milk, they should also be within 45g or simply add up the excess syns.
Low Syn Alternatives To Porridge Pots
If you find porridge pots to be too high in syns, we've got lots of other low-syn alternatives for you to check out below if you are a porridge lover in the morning.
Quaker Oats Oat So Simple Original 27g – 4.5 syns.
Quaker Oats Jumbo Whole Rolled Oats, 40g – Can be used as Healthy Extra B or 7 syns.
Quaker Oats Oat So Simple Golden Syrup 36g – 6.5 syns.
Rude Health Fruity Date Porridge 400g - 8.5 syns per serving.
Quaker Oats Oat So Simple Heaps of Fruit Apple & Cherry Porridge 36g – 6.5 syns.
Quaker Oats Oat So Simple Heaps of Fruit Banana & Strawberry Porridge 35.5g – 6.5 syns.
Quaker Oats Oat So Simple Protein Porridge, Original 8 pack 37.7g – 7 syns.
Quaker Oats Oat So Simple Sultanas, Raisins, Cranberry & Apple 39g – 7 syns.
Quaker Oats Oat So Simple Protein Porridge, Cinnamon 8 pack 46g – 8.5 syns.
Overall, porridge pots are very high in syns, having between 7-12 syns, this is due to the large portion size and flavourings which add extra sugar and calories to the porridge. These pots often contain milk powder too. In order to save syns, we recommend choosing either sachets which have a smaller portion size or using 45g of plain oats as your healthy extra B.
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.