How Many Syns In A Prawn Cracker? Find Out Here!

Updated on 
16 May, 2022

Are Prawn Crackers High In Syns? Can I Eat Them On Slimming World?

Prawn crackers are essential to a good Chinese takeaway, but since you need to be careful with your syns in the slimming world, it's important to track how many syns these crackers have.

The average prawn cracker has around 1 syn per cracker or 8 syns for a 30g portion, this means having one or two prawn crackers is a good low syn snack to have as part of your Chinese.

How Many Syns In A Prawn Cracker?

In our guide below, we will cover why prawn crackers are so low in syns and how many you can have, some syn values of different prawn crackers, as well as a guide to ordering a slimming world friendly Chinese takeaway.

Why Are Prawn Crackers So Low In Syns?

At just 1 syn for the average prawn cracker, you can happily snack on two or three or have them with your Chinese food without any guilt, you could eat up to 15 of them before using your whole daily allowance!

Compared to other popular Chinese food, prawn crackers are very low in syns and calories. This is mainly because of their lightweight, you should note however that prawn crackers are high in fat because they are deep-fried in oil.

For example, Sharwoods prawn crackers have 154 calories for 60g and around 8g of fat.

Syn Values Of Prawn Crackers

Prawn crackers all typically have similar syn values, but they can vary according to where you buy them from, we've listed all of their syn values down below.

  • Sharwood's Prawn Crackers 60g - 8 syns for 30g serving.
  • Tesco Prawn Crackers 60g - 5.5 syns for 20g.
  • Aldi Snackrite Prawn Crackers 100g - 7 syns for 25g.
  • M&S Prawn Crackers 50g - 6.5 syns for half.
  • Lidl Snaktastic Prawn Crackers 100g - 7 syns for 25g.
  • itsu Prawn Crackers Sweet Chilli 19g - 5 syns a serving.
  • Sainsbury's Prawn Crackers 80g - 6 syns for 25g.
  • Thai Dragon Sweet Chilli Prawn Crackers 100g - 6 syns for 25g.
  • Asda Side Prawn Crackers 80g - 5 syns for a 1/4 of a pack.
  • Waitrose Prawn Crackers 50g - 6.5 syns for 25g.
How Many Syns In A Prawn Cracker?

Chinese Takeaway Syn Values

If you're planning to eat it out in a Chinese restaurant or you feel like ordering some in, you need to make sure your Chinese food options fit within your syn allowance.

To help you out, we've listed some general syn values of Chinese food below.

  • Chinese Takeaway Chips - 11 syns for 100g.
  • Chicken with Cashew Nuts, Chinese Takeaway - 7 syns for 100g.
  • Chicken Chow Mein, Chinese Takeaway - 7.5 syns.
  • Prawn Crackers, Chinese Takeaway - 1 syn.
  • Chinese Egg Fried Rice, Takeaway - 34 syns for 100g.
  • Chinese Sweet & Sour Chicken Balls in Batter - 3.5 syns.
  • Deep-Fried Salt & Pepper Chicken, Chinese Takeaway - 10 syns for 100g.
  • Sweet & Sour Chicken, Chinese Takeaway - 10 syns for 100g.
  • Stir-Fried Beef with Green Peppers and Blackbean Sauce, Chinese Takeaway - 5 syns for 100g.
  • Sesame Prawn Toasts, Chinese Takeaway - 6 syns.
  • Chinese Crispy Duck & Pancakes - 5 syns a pancake.
  • Egg Foo Young, Chinese Takeaway - 11.5 syns.

Will A Chinese Takeaway Make Me Gain Weight On Slimming World?

Chinese food can be very high in syns, with some options having up to 34 syns a serving, this doesn't mean you can't enjoy Chinese food in the slimming world however, you just have to pick smart.

For example, avoid fried food on the Chinese menu, egg fried rice is very high in syns, having 34 syns for 100g and fried dumplings are much higher in syns than steamed dumplings. You will often find there are steamed alternatives for most dishes.

It's best to choose veggie sides and dishes such as Beef and veggies which only have 5 syns a serving with black bean sauce, you can also choose to have sauces on the side to help you save further syns.

How Many Syns In A Prawn Cracker?

Final Words

Overall, prawn crackers are very low in syns, with the average cracker having just 1 syns, they should still be consumed in moderation however since they are high in fat and can be easy to overeat due to their lightweight.

Always try to avoid fried foods when eating Chinese since it is higher in syns, go for veggies, and sauces on the side and choose steamed options when possible to help fit your food into your syns.

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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