How Many Syns In Tinned Fruit Cocktail? Find Out Here!

Updated on 
15 February, 2022

Can I Eat Tinned Fruit Cocktail On The Slimming World Diet?

Most fruit is syn free in the slimming world, but tinned fruit can often be paired with lots of sugar due to being in syrup or juice which adds to their calories.

Tinned fruit cocktail has 2.5 syns per 100g if canned in juice, however, this can go up to 3 syns if, in syrup, syns can change according to what fruits are inside too. 

In our informational guide below we will cover why tinned fruit has syns, other alternatives to try if you want to avoid fresh fruit and some low syn alternatives to tinned fruit cocktails, we've also included a slimming world recipe for a fruit salad if you are in the mood for a healthy dessert!

Why Does Tinned Fruit Cocktail Have Syns?

Since fruit is typically regarded as healthy in the slimming world, you might be confused to learn that tinned fruit cocktail has syns. Well, tinned fruit has syns due to the fact the fruit is partially cooked before it's tinned, the syrup or juice depending on which type you buy then also adds extra syns due to the high sugar content.

Although these tinned fruits have syns, they are still relatively low in syns, you could have up to 600g of the tinned fruit cocktail in juice before reaching your daily syn allowance for the day.

Is Fresh Fruit Syn Free On Slimming World?

Most fruit is syn free on slimming world with some exceptions to Mango's and mashed banana, frozen fruit is also syn free and would be the better choice to tinned fruit if you are looking for convenience and to save money buying fresh fruit.

Low Syn Alternatives To Tinned Fruit Cocktail

To help you out with buying low syn tinned fruit, we've listed a few of our best low syn options below to check out next time you go shopping.

  • Del Monte Mandarins In Juice 300G - 2 syns for 100g.
  • Tesco Tropical Fruit Salad 425G - 6 syns for half a can.
  • Dole Fruit Salad With Cherry 4X113g - 2.5 syns.
  • Del Monte Fruit Cocktail In Syrup 420G - 3 syns.
  • Del Monte Sliced Pineapple In Juice 220G - 3 syns for 100g.
  • Princes Pineapple Fruit Pots 2X120g - 6 syns for 100g.
  • Princes Peaches Diced Fruit Pots 2X120g - 3 syns for 100g.
  • Dole Fruit Bowl Peaches In Juice 4X113g - 3 syns for 100g.
  • Princes Gooseberries In Syrup 300G - 5.5 syns for half a can.
  • Princes Tropical Fruit Salad Fruit Pots 2X120g - 3 syns.
  • Dole Fruit Bowl Mandarins In Juice 4 X 113G - 3.5 syns.
  • Del Monte Fruit Cocktail In Juice 415G - 2.5 syns.
  • Tesco Chunky Fruit Medley In Juice 410G - 5 syns.
  • Epicure Williams Pear Halves in Syrup - 3 syns.
  • Epicure Fruit Cocktail in Syrup - 3 syns.
  • Biona Organic Tropical Fruit Cocktail in fruit juice - 3 syns.
  • La Doria Fruit Cocktail In Juice 411G - 2.5 syns.
  • Del Monte Pineapple Chunks In Juice 432G - 3 syns.
  • Tesco Pineapple Slices In Juice 425G - 5.5 syns.
  • Tesco Grapefruit Segments In Light Syrup 411G - 7 syns for half a can.
  • Princes Rhubarb In Light Syrup 540G - 2.5 syns a serving.
  • Del Monte Apricot Halves In Syrup 410G - 3 syns.

Our Slimming World Fruit Salad Recipe

If you feel like some fruit but don't fancy wasting your syns on a tinned fruit cocktail, we've put together an excellent syn free recipe below using fresh fruit for a sweet dessert.


  • Four big oranges.
  • 250g of pineapple.
  • 95g of pomegranate seeds.
  • Some mint.


  1. First, cut your oranges into segments and place them in a bowl, add in your seeds plus the pineapple then pop in the fridge for an hour.
  2. Remove and serve with your fresh mint!

Should I Eat Tinned Fruit Cocktail On The Slimming World Plan?

To conclude our guide, we would not suggest using your syns on tinned fruit cocktail, this is because tinned fruit is often high in sugar due to the syrup and juice plus has less nutrition than frozen of fresh fruit which is syn free.

If you decide to buy tinned fruit then we suggest choosing fruit in juice since it's lower in sugar and syns than fruit stored in syrup.

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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