How Many Syns In Tinned Mackerel? Find Out Here!

Updated on 
5 April, 2022

Can I Eat Tinned Mackerel On Slimming World?

Tinned mackerel makes an easy meal, whether you use it sandwiches or on top of a salad for an extra boost of protein, but how many syns does this tinned fish have?

Tinned mackerel can be syn free on slimming world as long as it's in tomato sauce with no oil, mackerel tinned in oil however has to be synned. 

To help you stay on track when eating tinned mackerel, we've put together a small guide below which will cover how many syns tinned mackerel has, syn values, some low syn tinned fish alternatives and a slimming world recipe using tinned mackerel!

How Many Syns Does Tinned Mackerel Have?

As we mentioned above, tinned mackerel has to vary syns according to how the fish is stored, tinned mackerel in oil has syns while most tinned mackerel in tomato sauce is syn free, still, some in tomato sauce do have oil so its good to double-check.

On average, tinned mackerel in olive oil has 6.5 syns for half a tin, mackerel stored in sunflower oil also has a similar syn value once drained for half a tin, making them very high syns and consuming nearly half of your daily allowance.

This doesn't mean mackerel isn't allowed in the slimming world however, this type of fish is full of good oily fats for your body, helping you stay fuller for longer, just ensure it's within your syn allowance.

Syn Values Of Tinned Mackerel

Tinned mackerels syns vary according to how the fish is stored, whether in oil or sauce, we've listed some popular brands along with their syn values down below.

  • Princes Mackerel Fillets In Sunflower Oil 125G - 6.5 syns for half a tin.
  • Princes Mackerel Fillets In Olive Oil 125G - 6.5 syns.
  • Tesco Mackerel In Extra Virgin Olive Oil 125G - 6.5 syns.
  • John West Mackerel Fillets in Sunflower Oil 125g - 11.5 syns.
  • Tesco Mackerel In Hot Sauce 125G - 6 syns.
  • Sainsbury's Mackerel Fillets in Olive Oil 125g - 6 syns.
  • Asda Scottish Mackerel Fillets in Sunflower Oil 125g - 11.5 syns.
  • Tesco Finest Mackerel With Black Pepper 110G - 13 syns for can.
  • Tesco Mackerel In Katsu Curry Sauce 125G - 7 syns.
  • Princes Mackerel Fillets In Mustard Sauce 125G - 10.5 syns for the can.
  • Princes Mackerel Fillets Peppered Wood Smoked in Sunflower Oil 190g - 12.5 syns for 100g.
  • Princes Skinless Boneless Mackerel Fillets Hot Chilli Dressing 125G - 7 syns for half.
  • Tesco Finest Hot Smoked Mackerel Fillets 110G - 13 syns for can.
  • Tesco Mackerel In Olive, Red Pepper & Herb 125G - 11 syns.

Syn Free Mackerel

  • John West Mackerel Fillets in Tomato Sauce.
  • John West Mackerel Fillets in Spicy Tomato Sauce.
  • Princes Mackerel Fillets in Rich Tomato Sauce.
  • Sainsbury's Mackerel Fillets in Tomato Sauce.
  • Morrisons Mackerel in a Spicy Tomato Sauce.
  • Princes Mackerel Fillets in Spicy Tomato Sauce.
  • Sainsbury's Mackerel Fillets in Spicy Tomato Sauce.

Low Syn Alternatives To Tinned Mackerel

If you find tinned mackerel too high in syns there are plenty of other kinds of low syn tinned fish for quick and easy lunches.

We've listed some of their syn values below, keep in mind that most tinned fish on the SW plan is syn free as long as it is in brine or without oil.

  • Sainsbury's Anchovy Fillets in Olive Oil 50g (30g*) - 0.5 syns per one.
  • John West Infusions Tuna Chilli & Garlic 80g - 5 syns for half.
  • John West Soft Cod Roe 100g - 4 syns.
  • John West Kipper Fillets in Oil 160g (115g*) - 12 syns a can.
  • Sainsbury's Sardines in Sunflower Oil 120g (90g*) - 11.5 syns.
  • Sainsbury's Wild Pacific Pink Salmon, Skinless & Boneless 105g - 5.5 syns.

Our Tinned Mackerel Slimming World Recipe

Since tinned mackerel is syn free on slimming world (when in tomato sauce or brine), you can use it to make some low syn SW meals for an easy lunch.

Below we've put together an easy tinned mackerel curry.


  • Four ounce can of mackerel fillets.
  • One onion, courgette, and tinned mushrooms.
  • Two mushrooms.
  • Pinch of ginger and chilli powder.
  • Tablespoon of curry powder.
  • 400g of chopped tomatoes can.
  • Three spoons of tikka paste.
  • 1/3 cup of fat-free yoghurt.
  • Lime juice.


  1. To begin by frying all your veggies in a pan with low-calorie cooking spray, add all your other ingredients apart from the fish and simmer for 5 minutes.
  2. Stir in your tinned mackerel, heat through then serve with lime juice!

Last Words

Overall, tinned mackerel has syn values varying between 6-7 syns for half a can when stored in olive oil, sunflower oil and other sauces, in tomato sauces without oil you will find that mackerel is syn free. We always suggest checking the ingredients before using tinned mackerel since you might often find the fish is stored in oil.

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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