How Many Syns in Sushi? Slimming World Guide + Syn Free Recipe Option

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?

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.

• 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.

Syn Free Sushi Recipe – Slimming World Friendly

If shop-bought sushi feels too high in syns, the good news is you can make a Syn Free sushi recipe at home that’s light, tasty, and guilt-free. With just a few Slimming World-friendly swaps, you’ll have sushi that fits perfectly into your plan.

Ingredients

• Smoked salmon
• Cucumber (thinly sliced)
• Sushi rice
• 1 spoon of sweetener
• 1 tbsp mirin (adds syns – optional)
• 1 tbsp wasabi (adds syns – optional)
• Nori sheets
• Seasoning (to taste)

Method

1. Cook the sushi rice, then stir in the sweetener and a pinch of salt. Leave it to cool.
2. Pack the cooled rice into a sushi bazooka (or shape by hand) and press down firmly.
3. Add a thin layer of cucumber and slices of smoked salmon.
4. Spread a little wasabi if you’re including it (remember this adds syns).
5. Clip the sushi maker, place the roll onto a sheet of nori, then press and roll tightly. Trim any excess.
6. Slice with a sharp knife, serve, and enjoy your homemade 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!