How Many Syns In Semolina? Find Out Here!

Updated on 
2 February, 2023

How Many Syns In Semolina? Is It Slimming World Friendly? - Our SW Syn Guide

Semolina is a versatile grain which can be used for porridge or making bread, but how many syns does semolina have on the slimming world plan? Is it too high in syns?

Is Semolina Slimming World Friendly?

Semolina has typically around 5 syns for 100g when made up with water, making it fairly low in syns, it should be noted that syns can change in semolina dishes however according to how they are prepared.

We've made a syn guide below, taking you through if Semolina is good for you, some syn values of Semolina food, low syn alternatives and an SW-friendly semolina recipe.

Is Semolina Good For Weight Loss?

Semolina as we mentioned has 5 syns when made up with water for 100g, allowing you to have up to three portions before using all your 15 syn daily allowance.

Semolina is a great low-calorie alternative to standard oat porridge and is high in fibre too, allowing you to stay full for longer in between meals. You could use semolina to make pudding, porridge, biscuits, pasta and pancakes.

Syn Values Of Semolina

Semolina has varying syn values according to how it is used and what it is mixed with, we've listed some syn values of various foods using semolina below.

Syn Values Of Semolina
  • Tesco 4 White Sub Rolls Semolina Dusted - 13 syns.
  • Ambrosia Semolina Dessert Can 400g - 4 syns for 100g.
  • Whitworths Semolina 500g - 5 syns.
  • Bird's Semolina 98g - 5 syns.
  • Pasta Reggia di Caserta Durum Semolina Pasta Spaghetti 1kg - 18 syns.
  • Smakija Cream Semolina Porridge 130g - 6.5 syns.
  • Aldi Speciality Selected Torciglioni Semolina Pasta 500g - 18 syns.
  • KTC Pure & Natural Semolina Fine 375g - 17 syns.

Our Orange Semolina SW Pudding

One way to use Semolina is by making pudding out of it, we've got a healthy orange semolina pudding for you to try out below for a sweet treat.


  • Low cal cooking spray.
  • 600ml of skimmed milk.
  • Two oranges.
  • 85g of semolina.
  • Teaspoon of ground nutmeg.
  • Three spoons of sweetener.
  • One egg beaten.


  1. Start by heating your oven to gas mark 4 then spray a baking dish and put the milk and orange zest into a pan with the semolina.
  2. Cook for two minutes, add the juice of an orange and cool for ten minutes.
  3. Now add your nutmeg, sweetener and egg, and bake in the oven for 30 minutes.
Our Orange Semolina SW Pudding

Last Words

To conclude, Semolina is low in syns, having 5 syns for 100g, allowing you to have up to three portions before using all your 15 syn daily allowance. We recommend combining semolina with baked goods to make it healthier than using plain flour or using it with sweetener to make semolina pudding with sweetener!

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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