How Many Syns In Rice Krispies? Find Out Here!

Updated on 
5 April, 2022

Are Rice Krispies High In Syns? - Our Guide

Rice Krispies are a staple cereal for many of us in the morning, but since this food is not syn free on the slimming world plan they have to be tracked.

Rice Krispies in particular have 6 syns a serving, making them a very high syn breakfast cereal or snack, we would only recommend having this cereal occasionally in moderation when your syns allow.

Down below, we will discuss why rice Krispies are so high in syns on slimming world, syn values of rice Krispies, some low syn alternative cereals and an SW recipe using rice Krispies!

Why Are Rice Krispies So High In Syns On Slimming World?

At 6 syns a serving, rice krispies are a very high syn cereal, two servings would cost you 12 syns, nearing your whole allowance for the day. This doesn't mean you can't enjoy rice krispies but you do have to ensure that you are eating them in moderation when your syns allow.

Rice krispies get the majority of their syns from their carbohydrates due to the rice and sugar content, having 2.5g a serving.

Syn Values Of Rice Krispies

Rice krispies have a range of cereals including their bars, we've listed out the rest of their syn values for rice krispie lovers down below.

  • Kellogg's Rice Krispies Multigrain Shapes Cereal 350g - 6 syns.
  • Kellogg's Rice Krispies Squares Marshmallow x4 - 6 syns.
  • Kellogg's Rice Krispies Bars x6 - 4 syns.
  • Kellogg's Rice Krispies Squares Totally Chocolate x4 - 8 syns.
  • Kellogg’s Rice Krispies Multigrain Shapes Kids Strawberry & Apple 350g - 5 syns.
  • Kellogg’s Rice Krispies Multigrain Shapes Kids Blueberry & Apple 350g - 5 syns.
  • Kellogg's Rice Krispies Limited Edition Squares Chocolatey Orange Flavour Bars 4x36g - 8 syns.

Are There Any Syn Free Cereals?

If you love cereal for breakfast but don't want to waste your syns, there are some syn free cereals on the slimming world that count as your healthy extra B thanks to them being high in fibre, we've listed them down below.

  • 45g of bran flakes.
  • 45g of oat bran.
  • 40g Kellogg’s all-bran.
  • 40g classic muesli mornflake.
  • 40g of original shreddies.
  • 40g Weetabix Minis.
  • Two shredded wheat.
  • Two Weetabix.

Low Syn Alternative Cereals To Rice Krispies

There are plenty of other low syn alternatives to rice krispies if you find them high in syns, we've put a few below for you to add to your shopping list.

  • Kellogg's Special K Red Berries 330G - 5.5 syns.
  • Kellogg's Special K 500G - 5.5 syns.
  • Tesco Multigrain Hoops Cereal 375G - 5 syns.
  • Kellogg's Crunchy Nut 500G - 6 syns.
  • T Crunchy Cookie Cereal 325G - 6 syns.
  • Tesco Pillows Chocolate Nut Cereal 375G - 6.5 syns.
  • Nestle Golden Nuggets Cereal 565G - 5.5 syns.
  • Nestle Cheerios Honey Cereal 575G - 5.5 syns.
  • Kellogg's Coco Pops Rocks 350G - 6 syns.
  • Kellogg's Crunchy Nut Chocolate Clusters 450G - 10.5 syns.
  • Nestle Shreddies Original Cereal 720G - 7 syns.
  • Nestle Shreddies Frosted Cereal 560G - 7 syns.
  • Sainsbury's Wholegrain Malties Cereal 750g - 7 syns.
  • Kellogg's Frosties Cereal 500g - 5.5 syns.
  • Sainsbury's Maple & Pecan Crisp Cereal 500g - 10 syns.
  • Kellogg's Krave Milk Chocolate Cereal 410g - 7 syns.
  • Kellogg's Corn Flakes Cereal 250g - 5.5 syns.
  • Weetabix Weetos Chocolatey Cereal 500g - 6 syns.

Slimming World Friendly Rice Krispie Treats Recipe

If you have some rice krispies in your cereal cupboard why not bake them into some slimming world treats? These bars only have 2 syns per one, making them an excellent syn friendly sweet treat.


  • Six spoons of butter.
  • 110g of rice krispies.
  • 70g of sugar free marshmallows.


  1. To make the treats melt your butter down in a pan then add the marshmallows, allow them to also melt and stir till the mixture is smooth and combined.
  2. Add in your rice krispies to coat then pour into a baking pan, press down on the mix until firm and allow to cool in the fridge.
  3. Cut into squares and serve!

Should I Eat Rice Krispies On Slimming World?

To conclude, rice krispies are fine to eat now and again in the slimming world as long as your account for its 6 syns, you should also consider the milk you are using as your healthy extra A dairy allowance to save syns.

To save syns, we suggest using your rice krispies for treats like the above in our recipe and switching to cereals which count as your healthy extra B for a good dose of fibre.

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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