How Many Syns In A Tesco Cinnamon Swirl? Find Out Here!

Updated on 
27 February, 2023

Are Tesco Cinnamon Swirls Syn Friendly On Slimming World? - Our Unofficial Syn Guide!

There's nothing quite like indulging in some cinnamon swirls on a weekend morning with a cup of coffee, but cinnamon swirls are often avoided when trying to lose weight since these pastries can be high in sugar, but how many syns do they have?

Are Tesco Cinnamon Swirls Syn Friendly On Slimming World?

Tesco cinnamon swirls in particular have around 17 syns per swirl from their bakery, making these pastries very high in syns, we, therefore, suggest only having half or choosing alternatives which fit within your syn allowance.

In our syn guide below we will discuss in more detail why Tesco's cinnamon swirls are so high in syns, some syn values of their full range and low syn alternatives, we've also included an SW-friendly recipe!

Why Are Tesco's Cinnamon Swirls So High In Syns?

At 17 syns per cinnamon swirl, Tesco's cinnamon swirls are very high in syns, taking you two syns over your 15 syn daily allowance on the plan.

These cinnamon swirls get their high syn value from the fat and sugar content, having 19g of fat and 15g of sugar in just one swirl.

Syn Values Of Tesco Cinnamon Swirls

Tesco has a wide range of cinnamon swirls with varying syn values, not just their bakery options, so as you can compare syns, we've listed their variety below.

Syn Values Of Tesco Cinnamon Swirls
  • Tesco Bakery 2 Cinnamon Swirls - 17 syns.
  •  Tesco 4 Cinnamon Swirls with Icing 345g - 16.5 syns.
  •  Tesco Free From 2 Cinnamon Swirls - 15.5 syns.
  •  Tesco 6 Mini Danish Pastry Selection 235g 2 Mini Cinnamon Swirls - 7.5 syns.

Low Syn Alternatives To Tesco Cinnamon Swirls

If you find Tesco cinnamon swirls to be too high in syns, there are plenty of other options which are lower in syns, we've listed a few below to help you out.

  • Asda Bake at Home 4 Cinnamon Swirls 340g - 17 syns.
  •  Morrisons In Store Bakery 2 Cinnamon Swirls - 17 syns.
  •  Sainsbury's Cinnamon Swirls with Cinnamon Filling 4 x 92g (368g) - 17 syns.
  •  Asda Bakery Extra Special 2 Cinnamon Swirls - 17 syns.
  •  Co-op 4 Cinnamon Swirls 354g - 17 syns.
  •  Schulstad 4 Cinnamon Swirls 318g - 16 syns.
  •  Morrisons Bake at Home 4 Cinnamon Swirls 348g - 16 syns.
  •  Dunnes Stores Simply Better All Butter Cinnamon Swirls 400g - 15 syns.
  •  Morrisons Bake at Home 4 Cinnamon Swirls 340g - 13.5 syns.
  •  Millie's At Home 4 Cinnamon Swirls 318g - 17.5 syns.
  •  M&S 6 Ready To Bake Cinnamon Caramel Swirls 395g - 12.5 syns.
  •  Asda Chosen by You 2 Cinnamon Swirls 170g - 15.5 syns.
  •  Jus-Rol 6 Cinnamon Swirls 270g - 8 syns.
Low Syn Alternatives To Tesco Cinnamon Swirls

Our SW Cinnamon Swirl Recipe

If you are a lover of cinnamon swirls but not a lover of the syns, why not make your cinnamon swirls at home with our slimming world-inspired recipe below?

This recipe only has one syn per roll!


  • One roll of light puff.
  •  Two tbsp of cinnamon.
  •  Two tbsp of sweetener.
  •  Some water.


  1. Start by adding the cinnamon and sweetener in the bowl with some water, and mix until it becomes a paste.
  2.  Roll out the pastry then cut it into two pieces long ways, cut each into three then chill in the fridge. Cover each strip with the paste then roll it up. Cut into 6 segments.
  3.  Place in the oven to bake for 15 minutes at 180 degrees.

Final Words

Overall, Tesco cinnamon swirls are high in syns, having 17 syns per cinnamon roll, making them high in syns due to the fat and sugar, we therefore only suggest having a small portion of these pastries.

Our SW Cinnamon Swirl Recipe

To save syns, we suggest choosing mini cinnamon rolls or making your own at home with our recipe above, if you are curious about the syns in other kinds of pastry, we have a great syn guide to shortcrust pastry here.

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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