How Many Syns In A Wholemeal Roll? Find Out Here!

Updated on 
21 May, 2022

Are Wholemeal Rolls Syn Free On Slimming World?

If your go-to lunch is a wholemeal roll for something quick and easy, you might be wondering how many syns your usual sandwich has on the slimming world plan?

Wholemeal rolls can be used as your healthy extra B on the slimming world due to their high fibre content, if you use over your healthy extra B allowance then wholemeal rolls will cost you around 9.5 syns.

How Many Syns In A Wholemeal Roll?

In our guide below, we will take you through how many wholemeal rolls you can have on the slimming world, some syn values of wholemeal rolls, other healthy extra B options and some low syn filling ideas for your rolls.

How Many Wholemeal Rolls Can I Eat On Slimming World?

You can have up to one wholemeal roll as your healthy extra B on slimming world, above you will then need to syn them at 8-9.5 syns per one, making them very high in syns. The whole point of the healthy extra B on slimming world is so as you meet your fibre allowance for the day, this helps to keep you fuller for longer.

Wholemeal rolls are higher in syns than white rolls which have 7 syns per one, allowing you to have up to two before using up your whole syn allowance.

Syn Values Of Wholemeal Rolls

Most wholemeal rolls have similar syn values, but to help you stay on track, we've listed some general syn values of them below for when you don't have any room left in your healthy extra B.

  • Warburtons 6 Soft Sliced Wholemeal Rolls - 7 syns.
  • Tesco 6 Wholemeal Batch Rolls - 8 syns.
  • Tesco 4 Wholemeal Deli Rolls - 8.5 syns.
  • Morrisons 6 Soft Wholemeal Rolls - 8 syns.
  • M&S 6 Soft Wholemeal Rolls 360g - 7 syns.
  • Aldi The Village Bakery 6 Super Soft Wholemeal Rolls - 7 syns.
  • Kingsmill 6 Tasty Wholemeal Rolls - 8.5 syns.
  • Waitrose 4 Wholemeal Seeded Rolls - 10 syns.
  • Morrisons Baker's 6 Large Wholemeal Bread Rolls - 10 syns.
  • Roberts 4 Wholemeal Ready-to Rolls - 6 syns.
  • Sainsbury's Bakery 4 Large Soft Wholemeal Rolls - 10.5 syns.
  • Aldi The Village Bakery 4 Oat Topped Wholemeal Deli Rolls 260g - 8 syns.
  • Tesco Finest 4 Wholemeal Rolls - 9.5 syns.

What Other Breads Count As My Healthy Extra B?

If you are looking for some other low syn pieces of bread or healthy extra B options to free up your allowance there are other choices we will list below.

How Many Syns In A Wholemeal Roll?
  • One Warburton gluten-free multi-seed sandwich thin.
  • 60g of rye bread.
  • 60g of wholemeal bread.
  • 60g of high fibre white bread gluten-free.
  • 60g of high fibre gluten-free white or brown rolls.

Low Syn Filling Ideas For Wholemeal Rolls

Although you can keep your syns low by using your wholemeal roll as a healthy extra B, you also need to be careful about the fillings inside of the roll which can contribute to your syns.

  • Chicken and bacon with no fat.
  • Roast beef and lettuce.
  • Mozzarella and tomato.
  • Boiled egg mixed with low-fat mayonnaise.
  • Marmite and ham.
  • SW sausage and egg.
  • Sliced banana and peanut butter.
  • Egg and cress (syn free).
  • Beef and pickles.
  • Syn free hummus and veggies.
  • Tuna, quark and sweetcorn.
  • As your healthy extra A - Cheddar cheese (40g).

Final Words

Overall, wholemeal rolls have between 7-9.5 syns per one or can be eaten as your healthy extra B for your fibre allowance, we would avoid having more than one wholemeal roll outside of your healthy extra B since it will put you over your daily syn allowance.

How Many Syns In A Wholemeal Roll?

To keep your syns low, we suggest using some syn free topping ideas with our ideas above such as tuna and quark for a quick filling meal.

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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