How Many Syns In Steak? Find Out Here!

Updated on 
28 May, 2022

Is Steak High In Syns? - Our Guide!

There's nothing quite like a steak and chips for dinner, but is steak syn free on the slimming world or does it have syns?

Steak does not have syns as long as you choose a lean cut of steak with less fat, making it an excellent source of protein for a quick and easy dinner. 

How Many Syns In Steak?

In our guide below, we will discuss why steak is syn free on the slimming world, some syn values of steak, low syn alternatives and two great slimming world recipes using steak below.

Why Is Steak Syn Free On Slimming World?

Lean steak with fat removed is syn free on slimming world, this is the same for all other lean meat types like chicken which syn free providing the fat is removed.

Some of the leanest types of steak cuts are -

  • Sirloin tip side.
  • Eye round of steak.
  • Top round of steak.
  • Top sirloin steak.
  • Bottom round steak.

Types of steaks which are fatty should be avoided on the slimming world plan such as; flap steak, porterhouse steak and T-bone steak.

Steak can be very good for weight loss having just 200 calories, 5.5g fat, 2g of saturated fat and up to 40g of protein.

Steak Syn Values

  • Beef Sirloin Steak, Lean, Grilled, Medium Rare - Syn free.
  • Beef Rump Steak, Lean, Grilled - Syn free.
  • Beef Fillet Steak, Lean, Grilled - Syn free.
  • Beef Steak Strips, Lean, Stir-Fried - Syn free.
  • Beef Stewing Steak, Stewed - Syn free.
  • Beef Braising Steak, Lean, Braised - Syn free.

Low Syn Alternatives To Steak

If you are bored of eating lean steak for dinner or curious about other syn free lean cuts of meat, we've got some alternatives for you to check out below.

  • Beef Mince, 5% Fat (Extra Lean) - Syn free.
  • Beef Silverside Roasted, Trimmed of Fat - Syn free.
  • Diced Beef, Lean - Syn free.
  • Beef, Brisket, Boiled, Lean - Syn free.
  • Beef Fore-Rib, Roasted, Trimmed of Fat - Syn free.
  • Asda Butcher's Selection Beef Lean Diced - Syn free.
  • Musclefood Extra Lean Steak Beef Burgers 228g - Syn free.

Our Best Slimming World Steak Recipes

Now we know lean steak is syn free on slimming world, we can move on to some SW recipes using steak below for some easy cooking inspiration.

Chilli Steak & Fries


  • Seven baby sweetcorns.
  • A large sweet potato cut into chips.
  • One red pepper cut into wedges.
  • Pinch of chipotle chilli.
  • One lean beef steak.
  • Pinch of paprika.
  • Half a lime juiced.


  1. Start by boiling your chips for around 6 minutes then drain and season.
  2. Spray your red pepper and sweetcorn in another bowl while mixing your spices aside, spray your steak with low cal cooking spray on each side then season with your spice mix.
  3. Heat your griddle pan then place the steak on with the red pepper and sweetcorn then turn over after a few minutes until cooked on each side.
  4. Add the chips and cook for a few minutes more.
  5. Serve with some coriander on top.
How Many Syns In Steak?

Asian Steak


  • Four pak choi heads.
  • Three diced garlic cloves.
  • Shredded 2cm piece of ginger.
  • 750g of sirloin steak cut in cubes.
  • Veg stock.

Sauce ingredients

  • Two teaspoons of soy sauce.
  • A teaspoon of tomato puree.
  • Large spoon of oyster sauce.
  • One red pepper from the jar in brine.


  1. Put all the ingredients into a blender with five spoons of water then blend until smooth.
  2. Spray a wok, add in the pak choi chalks, veg stock, garlic, and ginger, then pak choi leaves and stir fry for about five minutes.
  3. Now fry off the steak on a pan, fry for 4 minutes then put in a bowl.
  4. Add the sauce to the pan and allow to simmer with the steak, serve hot!

Best Marinated SW Steak


  • 400g of lean steak cut.
  • Clove of garlic and 1cm of ginger chopped.
  • Pinch of chilli and black pepper.
  • A teaspoon of paprika.
  • One spoon of soy sauce.


  • Spoon of maple syrup and balsamic vinegar. 
  • 80ml of chicken stock.


  1. Add your steak into a bowl with the ginger, garlic and spices then cover and allow the steak to marinate for an hour turning it all over.
  2. Spray a pan then add in steak, fry for 5 minutes and allow it to rest.
  3. Add your sauce to the pan and allow it to heat until it becomes a glaze, serve with your steak and choice of side.

Final Words

Overall, a lean cut of steak is syn free on slimming world and so are other lean meat cuts, some names are sirloin steaks or top eye, however, lean beef mince and brisket and even burgers with no added ingredients are also syn free.

How Many Syns In Steak?

Steak with visible fat is not syn free on the plan and would need to be synned, for some cooking inspiration check out our syn free recipes above!

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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