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.
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.
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.
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.
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.
Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.
Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.
Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.
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