How Many Syns In Sushi? Find Out Here!

Updated on 
31 January, 2023

How Many Syns In Sushi? Is It In Syns? Can You Have Sushi On Slimming World?

If you're a sushi lover or planning to go out for dinner on the slimming world diet, you might be wondering how high syns sushi is on the plan and if you can eat it while losing weight?

Is Sushi High In Syns?

Sushi has varying syns according to the filling, you can expect on average sushi to have 5-10 syns a serving making the food quite high in syns, we would therefore suggest only having sushi as the occasional treat.

To find out more about the syns in sushi, we've made a syn guide below which will take you through why sushi has syns, some varying syn values and how to make your syn-free sushi at home for dinner.

Why Does Sushi Have Syns?

At 5-10 syns a serving, sushi can be quite high in syns depending on the filling and size of the roll, you could have typically between 2-3 portions before using all of your syns which is around 1 large roll per person cut into circles.

Sushi gets most of their syns from the rice and oil in them as well as the fish, sushi can be very high in fat and sodium too so we would suggest having the food in moderation.

Syn Values Of Sushi

Sushi has a variety of syns depending on where you buy it from and how it is made, to help you compare the syns in this meal we've listed some syn values of the food down below.

Syn Values Of Sushi
  • Tesco Smoked Salmon & Tuna Sushi 136g - 8 syns for 100g.
  • Aldi Eat & Go Fish Sushi 200g - 12 syns.
  • Aldi Eat & Go Smoked Salmon Sushi Pack 69g - 5 syns.
  • Aldi Eat & Go Duck & Chicken Sushi 135g - 11 syns.
  • Aldi Eat & Go Vegetable Sushi 170g - 12 syns.
  • Tesco Smoked Salmon Sushi 57g - 4.5 syns.
  • Tesco Katsu Chicken & Hoisin Duck Sushi 134g - 8 syns.
  • Co-op Sushi Menu Salmon & Prawn Sushi with Soy Sauce - 12 syns.
  • Aldi Eat & Go Vegetable Sushi Snack 66g - 5 syns.
  • Tesco Vegetable Sushi 55g - 4 syns.
  • M&S Signature Fish Sushi Selection - 13.5 syns.
  • M&S Katsu Chicken Dragon Sushi Roll - 8 syns.
  • Co-op Sushi Menu Chicken & Duck Sushi with Soy Sauce - 11.5 syns.
  • Sainsbury's On the Go Vegetable Sushi Selection - 8 syns.
  • M&S Tuna Sushi Snack Pack - 5 syns.
  • Asda Fish Sushi Snack Pack - 7.5 syns for 100g.
  • Tesco Sushi Rice 500g - 4.5 syns.
  • Yumie Sushi Mixed Box 143g - 11 syns.

How To Make Your Own Syn Free Sushi

If you find store-bought sushi to be too high in syns, good news, you can make your syn-free version at home without the guilt! Recipe details are below!


  • Smoked Salmon.
  • Cucumber.
  • Sushi Rice.
  • Spoon of sweetener.
  • 1tbsp Mirin. (adds syns)
  • Wasabi one tablespoon. (add syns)
  • Nori.
  • Seasoning.


  1. Start by cooking your sushi rice then mix your sweetener and salt into the rice then let it cool. Pack portions of your rice into your sushi bazooka then press down, spread wasabi on and thin cuts of cucumber. Layer in your smoked salmon.
  2. Next clip them together and lay out your nori, push the plunger and roll the nori around the rice trimming off the end left. Slice with a knife, serve and enjoy!
How To Make Your Own Syn Free Sushi

Final Words

To conclude, sushi can be very high in syns having between 5-10 syns a pack or more, to save syns we recommend sticking with smaller portion sizes, veggie sushi or making your own at home which is syn free and healthier for you!

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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