How Many Syns In Sweet Chilli Sauce & Other Sauces!

Updated on 
3 July, 2021

How Many Syns for that Sweet and Spicy Goodness?

Although there is some variation across different brands, sweet chilli sauce tends to sit between 0.5 and 1.5 syns for a level tablespoon. For a condiment that adds so much depth of flavour to so many different dishes, that seems like a very worthy trade-off!

Popular in all different kinds of Asian cuisine, sweet chilli sauce is a pantry staple that can liven up and enhance many other flavours. If you like chilli, garlic, and hints of honey then sweet chilli is most likely in your fridge or condiment cupboard.

The trouble with sweet chilli sauce is that it’s so yummy, it’s near addictive! Knowing how many syns it costs you will help you to avoid splashing it on food too liberally.

After all, 1 syn here and there doesn’t seem too bad, but if you lose track of the tablespoons, this can quickly add up!

How Many Syns in Other Popular Sauces?

Sweet chilli sauce is not the only condiment that is well-loved across the world. There are many other fan favourites which you may want to know about in terms of how many syns you’ll need to set aside.

How Many Syns Sauces

Syn Values for Other Sauces:

  • Ketchup (most varieties) – 1 syn per level tablespoon
  • Light Salad Cream – 1.5 syns per level tablespoon
  • Light Mayonnaise – 2.5 syns per level tablespoon
  • BBQ Sauce (most varieties) – 0.5 syns per level tablespoon
  • Sriracha – 0.5 syns per level tablespoon

As you can see by this list, not all condiments are created equal and creamier sauces with a higher fat content are going to be more syns than more plant-based ones.

There will also be some variation across different brands so it’s always best to check specific brands rather than generalising.

Some Low-Syn Recipe Ideas

During your weight loss journey, it can be tricky to keep coming up with daily meal ideas that are conducive to a Slimming World plan. If you find you’re struggling to come up with new recipes, here are some sweet-chilli dish ideas:

Sweet Chilli Beef

This is the perfect recipe if you’re in need of some comfort food that will keep you satisfied for a long time as well as taste delicious! At approximately 3 syns per serving, you cant go wrong!

You’ll Need:

  • 450g beef strips (the leaner the better!)
  • 2 teaspoons of oil of your choice (choose a low-syn option that you like)
  • 2 tablespoons of sweet chilli sauce
  • 2 tablespoons of soy sauce
  • 1 tablespoon of tomato paste
  • 150ml water
  • 1 tablespoon cornstarch

Mix together your sweet chilli sauce, soy sauce, tomato paste, and water before drying off your beef strips with some paper towel. Coat your beef with the cornstarch, seasoned to taste, and fry in a preheated wok or pan on high heat using your chosen oil.

Remove the beef and add your sauce ingredients to the pan, simmering until the sauce thickens to your desired consistency. Throw your beef strips into the sauce and make sure they’re coated well.

Sprinkle over some spring onions if desired and serve with rice, noodles, or vegetables.

Sweet Chilli Chicken

This is a family friendly recipe that you’ll come back to time and time again. For all the chicken lovers out there, the sticky sauce created in this recipe will make you forget that it’s only 2 syns per serving.

You’ll Need:

  • 9 chicken drumsticks (or other cut of your choice, with skin and fat removed)
  • 3 tablespoons soy sauce
  • 3 tablespoons sweet chilli sauce
  • 1 tablespoon tomato paste
  • 1 crushed garlic clove

Preheat your oven to 220 degrees Celsius before combining all your sauce ingredients in a bowl. Marinate your chicken in the sauce for as long as you’d like – the longer the better but it’ll still be delicious if you cook it straight away.

Season with a pinch of salt and some cracked black pepper.

Bake in the oven for 30 minutes or until you’re sure the chicken is cooked through properly, basting with the sauce halfway through to ensure all the meat is thickly coated.

Once done, plate up and serve alongside rice, vegetables, or other sides of your choosing, topping with spring onions if desired.

The beauty of these recipes is that they’re so easy to make and all the magic is found in the lovely, gooey sauce which can be added to many other ingredients and dishes!

For example, if you wanted a vegetarian alternative, you could swap the beef or chicken out for veggies or tofu.

Sweet Chilli: Is it Worth it?

Sweet Chilli Is it Worth it

I think it’s safe to say that the answer to this question is a resounding YES! Sweet chilli sauce is an essential ingredient in so many Chinese style recipes and other Asian cuisine, and it can really elevate your favourite recipes.

Slimming World is not about missing out on the food you love, so there’s no need to cut the condiments you like out of your diet. Low-syn sweet chilli-based meals abound so keep it in your cupboard and factor it into your meal plans!

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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