How Many Syns In Tuna In Sunflower Oil?

Tinned tuna is a great syn-free food to have in the slimming world, being high in protein and naturally low in calories, this fish is the perfect addition to salads, sandwiches or jacket potatoes, but what about tuna in sunflower oil, does it have syns?

Tuna in sunflower oil does have syns due to the oil adding extra fat and calories to the fish unlike brine or spring water, the average 100g of tinned tuna in sunflower oil has between 5-6 syns for 100g, making it quite high in syns. 

We've discussed in further detail below how much tinned tuna in sunflower oil you can have on the SW plan, some syn values of tinned tuna and some low syn alternatives for a high protein fish snack/recipe addition.

How Much Tuna In Sunflower Oil Can I Have On Slimming World?

At 5-6 syns for 100g, you can have up to around 300g of tuna in sunflower oil on the slimming world plan, making it quite high in syns. The sunflower oil is what adds the extra syns in tuna due to it being high in fat and calories.

To save syns we would suggest choosing tuna in brine rather than tuna in sunflower oil when possible which is syn-free.

Syn Values Of Tinned Tuna

Tinned tuna has a variety syns according to whether the fish is stored in brine or oil, to help you stay on track with your syns, we've listed some comparisons down below.

• Princes Tuna Chunks in Spring Water 160g - Syn free.
• Princes Tuna Chunks in Brine 160g - Syn free.
• Sainsbury's Tuna Chunks in Spring Water 340g - Syn free.
• Asda Tuna Steak in Brine 200g - Syn free.
• Sainsbury's Tuna Chunks in Sunflower Oil 160g - 4.5 syns.
• Essential Waitrose Tuna Steak in Olive Oil 200g - 8 syns.
• Essential Waitrose Tuna Steak in Spring Water 200g - Syn free.
• Sainsbury's Taste the Difference Ventresca Tuna Fillets in Extra Virgin Olive Oil 115g - 12 syns for the tin.
• John West No Drain Tuna Steak with a Little Spring Water 120g - Syn free.
• John West Tuna Chunks in Sunflower Oil 3 x 80g - 5 syns.
• Princes Tuna Chunks in Sunflower Oil 185g - 10 syns for 100g.
• Sainsbury's Tuna Chunks in Brine 160g - Syn free.
• Asda Chosen by You Tuna Chunks in Sunflower Oil 185g - 8 syns for 100g.
• Aldi The Fishmonger Tinned Tuna Steaks in Spring Water 120g - Syn free.
• The Reel Fish Co Maldives Pole & Line Tuna Chunks in Sunflower Oil 185g - 9.5 syns.
• Vivatuna Tuna Steak in Sunflower Oil 200g - 6.5 syns for half.

Low Syn Alternatives To Tinned Tuna In Sunflower Oil

If you find tinned tuna in sunflower oil to be too high in syns, we've got some great tinned fish alternatives for you to check out below for an easy snack or meal addition.

• Sainsbury's Anchovy Fillets in Olive Oil 50g (30g*) - 0.5 syns per one.
• John West Soft Cod Roe 100g - 4 syns.
• Princes Mackerel Fillets In Sunflower Oil 125G - 6.5 syns for half a tin.
• Tesco Mackerel In Hot Sauce 125G - 6 syns.
• Tesco Mackerel In Extra Virgin Olive Oil 125G - 6.5 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.

Last Words

Overall, tinned tuna in sunflower oil is very high in syns, having between 5-6 syns for 100g, meaning you could have up to 300g before using all of your 15 syn daily allowance on the plan. To save syns we always suggest using tuna in brine or spring water instead, since this keeps the fish syn free.