How Many Syns In Rice Krispie Cereal Bar? & Low Syn Alternatives

Updated on 
18 January, 2022

Are Rice Krispy Cereal Bars High In Syns?

Rice Krispie cereal bars are great for days when you need a snack or to leave the house quickly in the morning without breakfast, but since these bars are not syn free, you need to ensure your track their syns in order for them not to affect your weight loss.

Rice Krispy cereal bars have 4 syns in per bar, making them a healthy low syn morning snack or a quick addition to a breakfast. 

Down below is our small guide we will go through if Rice Krispy cereal bars are good for you, some syn values of their other rice bars and some low syn cereal bars from other brands to keep you going throughout the day.

Are Rice Krispie Cereal Bars Good For You?

Since Rice Krispie cereal bars are only 4 syns, you might be wondering if you could eat them for breakfast?

Although rice Krispie bars are low in syns, this doesn't mean we would suggest eating them as a meal since they are very low in calories and nutrition, the bars are also very high in sugar, just one gives 6 grams.

We would prefer to treat these bars as a great low syn snack or in addition to a healthy low syn breakfast.

Rice Krispie Bar Syn Values

Rice Krispie are well known for their cereals but they also have a few other bars, we will list the syn values of them all below.

  • Kellogg's Rice Krispie Squares Chocolate 4X36g - 8 syns.
  • Kellogg's Rice Krispie Squares Caramel 4 X 36G - 8 syns.
  • Kellogg's Rice Krispie Squares Marshmallow 4 X 28G - 6 syns.

Low Syn Alternative Cereal Bars

If you find that Rice Krispie cereal bars are too high in sugar and you are looking for a low syn alternative, we've got you covered with our list below.

  • Kellogg's Frosties Cereal Bars 6 X 25G - 5 syns.
  • Alpen Light Cereal Bars Jaffa Cake 5X19g - 3.5 syns.
  • Tesco Chocolate & Caramel Cereal Bars 5X19g - 3 syns
  • Fibre One Cake Bar Triple Chocolate - 4.5 syns per cake.
  • Tesco Summer Fruits Cereal Bars 5 X 19G - 3 syns.
  • Go Ahead Apple Bakes - 6 syns per bake.
  • Tesco Apple Bakes- 6.5 syns per bake.
  • Tesco Strawberry Fruity Bakes - 7 syns.
  • Mcvitie Go Ahead Strawberry Bakes - 6 syns.
  • Lu Petit Citron Lemon Bake Biscuits - 6 syns per bake.
  • Nature Valley Crunchy Granola Variety Cereal Bars 5 X 42G - 10 syns for two.
  • Ms Molly's Chocolate Chip Cereal Bars 126G - 4 syns.
  • Graze Lemon Drizzle Bakes - 4 syns per bake.
  • Graze Chocolate Hazelnut Wow Bakes - 4.5 syns per bake.
  • Soreen Fruit &Vegm Orange & Rainbow Carrot Bakes - 5 syns per bake.

Our SW Rice Krispy Bar Recipe

If you love rice Krispies but find their bars just too high in sugar, you could always try making your own without SW friendly recipe below, the recipe makes 20 small bars and is only 2 syns per one!


  • Six spoons of light butter.
  • 120g of rice krispies.
  • Sugar-free marshmallows around 70g.


  1. Firstly, melt the butter in a pan then add in your marshmallows, keep stirring until fully smooth then add in the rice krispies.
  2. Press and flatten your mixture in a greased baking tray then pop in the fridge, once hardened cut and divide into 20 small squares!

Last Words

Overall, at 4 syns per bar, Rice Krispie cereal bars are not too high in syns and can make a healthy snack of an energy boost compared to a chocolate bar. We would suggest being careful when buying these types of cereal bars however as they can be very high in sugar!

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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