How Many Syns In Smash? - Our Slimming World Syn Guide!

If your looking to make an easy side with your dinner, you might be tempted to make up a sachet of smash with some water, but does this instant mashed potato have syns on the slimming world plan?

Smash instant mashed potato has 5 syns for a 180g serving, making it quite high in syns, we would therefore suggest having this mashed potato in moderation. 

In our syn guide below we will take you through how much smash you can have on slimming world, some syn values of other instant mashed potatoes and how to make your own SW mashed potato at home.

How Much Smash Can I Have On Slimming World?

At 5 syns for a 180g portion, you could have up to three servings or 540g of this instant mashed potato before using all of your 15 syns for the day.

Smash used to be syn-free on the slimming world plan but due to the added ingredients and lack of nutrition/filling power it now has syns.

Syn Values Of Instant Mashed Potatoes

If you find smash to be too high in syns or you're curious about the syns in other instant mashed potatoes, we've listed some other options for you to check out down below.

• Batchelor's Smash the Original Instant Mashed Potato 360g - 5 syns.
• Batchelor's Smash The Original Instant Mashed Potato 176g - 3 syns for 100g.
• Sainsbury's Instant Mashed Potato 4 x 110g (440g) - 6 syns.
• Tesco Instant Mashed Potato 2 x 80g (160g) - 7.5 syns.
• Tesco Stockwell Instant Mashed Potato 120g - 3.5 syns.
• Asda Smart Price Instant Mashed Potato 120g - 3 syns.
• The Instant Mash Co Instant Mashed Potato 3 x 100g - 3.5 syns.
• Tesco Everyday Value Instant Mashed Potato 120g - 3.5 syns.
• Athena Instant Mashed Potato Flakes 2 x 100g - 4.5 syns.
• McDougalls Storeroom Instant Mashed Potato 2.25kg - 17.5 syns for 100g.

Our SW Mashed Potato Recipe

If you find instant mashed potato to be too high in syns we've got a great slimming world recipe for you to check out down below which is syn-free and super creamy!

Ingredients

• 900g of potatoes. 
• Chicken stock.
• Eight spoons of fat-free yoghurt.
• One egg.
• Seasoning.

Method

1. Start by putting your potatoes in a pan with some chicken stock then simmer until they become soft, drain the potatoes then reserve the stock.
2. Mash the potatoes then add the stock in bit by bit, add in the yoghurt and egg then mix and season.

Final Words

Overall, smash is quite high in syns having 5 syns for a 180g version, this means you could have up to three servings before using up all your 15 syn daily allowance. To save syns we recommend making your mashed potato at home which is syn-free for an easy side.

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.