How Many Syns In Quaker Oats Porridge To Go? & Some Low Syn Alternatives

Updated on 
6 October, 2021

Do Quaker Oats Porridge To Go Have A Lot Of Syns?

A ready sachet of oats makes an easy and quick breakfast for those rushed early mornings, but you will have to track them in your syns if you are using a flavoured porridge.

For example, Quaker porridge oats to go don't require cooking like usual oats but their squares are 10.5 syns each, making it better to make your low syn porridge for breakfast and save your syns for something else.

In our article below, we will cover how many syns porridge has on the SW diet, some other low syn Quaker porridge alternatives and how to make your low syn porridge with your healthy extra B!

Is Porridge Syn Free On The Slimming World Diet? 

If you are having plain porridge oats for breakfast and weigh them out to be 40g, they are indeed syn free on the slimming world diet. Once mixed with water or skimmed milk, you can keep them syn free by using skimmed milk as your healthy extra A. 

For people who have already used their healthy extras then porridge oats of 40 g would be 7 syns and the 150ml of skimmed milk 2.5 syns. 

The problem of packaged porridge like Quakers oats to go is that they often contain a lot of flavourings and sugar which adds to their syn content.

Other Quaker Porridge Low Syn Alternatives 

Quaker's porridge oats to go are pretty high in syns, but some other porridge alternatives are a little lower in syns if you want an easy breakfast to go. 

We have listed some other Quaker porridge products below along with their syns. 

  • Original Quaker porridge sachet - Can be used as healthy extra B or 5 syns. 
  • Oats So Simple, Raspberry, dried, 35g sachet - 6.5 syns.
  • Oats So Simple, Golden Syrup, dried, 36g sachet - 6.5 syns.
  • Oats So Simple, Apple & Blueberry, dried, 36g sachet - 6.5 syns.
  • Oats So Simple, Maple Flavoured Fruit & Nut, dried, 47g sachet - 8.5 syns.
  • Oats So Simple, Nuts, Seeds & Orchard Fruits, dried, 47g serving - 8.5 syns.

How To Make Low Syn SW Friendly Porridge

Rather than buy pots and sachets or pre-made porridge which are often high in syns, why not try just making your own which is syn free? 

We've listed two recipes below to get you started. 

SW Mixed Berry Porridge 

This mixed berry porridge is syn free as long as you use your oats as your healthy extra B and the milk as your healthy extra A.


  • 40g of porridge oats. 
  • 150 ml of skimmed milk. 
  • 2 spoons of fat-free yoghurt
  • A handful of mixed berries. 


  • Step one - Make up your porridge in your saucepan using your milk.
  • Step two - Top with your berries and yoghurt to make it extra creamy.

Tropical SW Porridge

This porridge is easy to make and once again syn free if you make sure to use your oats as your healthy extra B and the milk as your healthy extra A. 


  • 40g of Quaker rolled oats. 
  • 250ml of skimmed milk. 
  • 1/2 tsp of vanilla extract. 
  • 1 passion fruit. 
  • 60g of mango flesh.


  • Step one - Put your oats, milk and your spices and simmer gently on medium heat till the oats are ready stirring now and then.
  • Step two - Top with your mango and passion fruit for a tropical twist.

Last Words 

Overall, the Quaker porridge oats to go are very high in syns setting you back nearly 11, instead, we recommend trying some of their other lower syn sachets or making your syn free porridge with our recipes above.

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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