Is Satay Sauce High In Syns? Can I Have This Sauce On The Slimming World?

If you're craving some satay chicken for dinner or want a satay peanut sauce with your curry, you might be wondering just how high in syns satay sauce is on the plan? Can you have it?

Satay sauce will have varying syns according to the ingredients, on average you can estimate 1 syn for a tablespoon of this sauce, making it quite high in syns if not consumed within moderation.

In our syn guide below we will discuss why satay sauce is high in syns, some syn values of satay sauce, low syn alternatives and how to make your own SW satay sauce recipe at home.

Why Is Satay Sauce High In Syns?

At around 1 syn a tablespoon, satay sauce can be very high in syns for a small portion, allowing you to have up to 15 tablespoons of the sauce on the slimming world plan before using all your 15 syn daily allowance.

The majority of syns in satay sauce come from peanuts which can be high in calories and fat, this sauce often contains sugar and coconut milk too which contributes to the syns.

For example, one tablespoon of Tesco satay dipping sauce has 2g of sugar, we would suggest weighing out your portion of satay sauce to stay on track with your syns.

Syn Values Of Satay Sauce

Satay sauce has a similar syn value no matter where you buy it from, so as you can compare syns, we've listed some different brands of satay sauce down below.

• Blue Dragon Satay Stir Fry Sauce 120g - 7.5 syns.
• Amoy Peanut Satay Sauce 120g - 13 syns.
• Amoy Peanut Satay Stir Fry Sauce 120g - 5.5 syns.
• Tesco Satay Dipping Sauce 180g - 1 syn a tablespoon.
• Lidl Taste Of Asia Satay Sauce 280g - 1 syn.
• Aldi Asia Specialities Satay Sauce 280g - 1 syn.
• Sainsbury's Satay Stir Fry Sauce 120g - 3.5 syns.
• Ayam Malaysian Satay Sauce 220g - 1.5 syns.
• Waitrose Cooks' Ingredients Nutty! Satay Sauce180g - 1.5 syns.
• GBK Satay Sauce - 5 syns.
• Asda Satay Stir-Fry Sauce 120g - 5 syns.
• Passage Foods Passage to Asia Satay Chicken Stir-Fry Sauce 200g - 4 syns.
• Tesco Satay Stir Fry Sauce 120g - 3.5 syns.
• Blue Dragon Nutty Indonesian Satay Sauce 250ml - 1 syn.

Low Syn Alternatives To Satay Sauce

If you find satay sauce to be too high in syns and you are looking for a low syn alternative to have with your stir fry we've got some great low syn alternatives for you to check out below for an easy meal.

• Bens Original Sweet & Sour Sauce 675G - 4 syns.
• Kikkoman Soy Sauce 250Ml - 3.5 syns for 100ml.
• Tesco Oyster Sauce 150Ml - 1 syn.
• Blue Dragon Sweet Chilli Sauce Light 350G - 3.5 syns for 50g.
• Bens's Original Lemon Chicken Sauce 450G - 4 syns.
• Tesco Teriyaki Sauce 150Ml - 1 syn.
• Yo! Katsu Mild Aromatic Katsu Sauce 100G - 5 syns.
• Yo! Teriyaki Sweet & Sticky Stir Fry Sauce 100G - 3.5 syns.
• Sharwoods Stir Fry Sauce 30% Less Sugar Sweet Chilli Garlic 120G - 3 syns.
• Blue Dragon Chow Mein Stir Fry Sauce 120G - 5 syns for 100g.
• Blue Dragon Black Bean Stir Fry Sauce 120G - 6 syns.
• Blue Dragon Teriyaki Stir Fry Sauce 120G - 6 syns.
• Pho Peanut Sauce - 5 syns.
• KP Flavour Kravers Fiery Caribbean Jerk Sauce Peanuts 140g - 9 syns.

Our SW Chicken Satay Recipe

If you find regular satay chicken to be too high in syns, we've got a great SW recipe for you to check out below which only has 4.5 syns a serving!

Ingredients

• 700g of boneless chicken thighs.
• Spoon of tomato paste.
• Spoon of curry powder.
• Three cloves of garlic.
• Pinch of ginger.
• Spoon of sweetener.
• Tablespoon of soy sauce.

Sauce

• Spoon of soy sauce.
• Spoon of tomato paste.
• Three tablespoons of crunchy peanut butter.
• 80ml of reduced fat coconut milk.
• 1/3 cup of water.
• Pinch of chilli.
• One spoon of sweetener.
• Large pinch of curry powder.

Method

1. Begin by marinating the chicken in the above ingredients then thread pieces of the chicken onto skewers. Heat a grill and sear the skewers for around 7 minutes until they are cooked through.
2. Heat the sauce in ingredients in a pan and serve with the skewers and enjoy!

Final Words

Overall, satay sauce can be high in syns and fat due to the coconut milk and peanuts being the main ingredients of the dish. On average your looking at 1 syn for a tablespoon, we would therefore suggest weighing out your portion to stay on track with syns.

To save syns we recommend making your own satay sauce at home with reduced fat coconut milk and sweetener to help save syns.

You may also love our article on syns in Marie Rose sauce.

Frequently Asked Questions

How are syn values calculated?

Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.

Do syn values change?

Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.

How many syns should I have per day?

Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.