How Many Syns in Sultanas?
By Jenny Updated
Sultanas costs 4.5 syns per 30g on Slimming World. It is not free, but it is manageable within your daily allowance with a little planning. Similar to raisins; slightly lower calorie count per gram. Most fresh fruit is a free food on Slimming World, and many varieties are also Speed Foods — the subset of free foods actively associated with faster weight loss. Dried fruit and fruit juices are the exceptions: the drying and pressing process concentrates sugar significantly, removing most of the water and fibre that makes fresh fruit filling and syn-free. Switching to the fresh version of a fruit you normally eat dried is one of the easiest syn-saving changes on plan.
Sultanas — syn values
| Portion | Syns | kcal |
|---|---|---|
| 30g | 4.5 | 82 |
| 50g | 7.5 | 137 |
Numbers at a glance
Quick auto-calculated stats for Sultanas.
Quick facts
- Sultanas is 4.5 syns per 30g
- 2 portion sizes covered in the table below
- Lowest portion: 4.5 syns (30g)
- Highest portion: 7.5 syns (50g)
- Not Healthy Extra eligible
- Not a free food — counts toward daily syns
- Similar to raisins; slightly lower calorie count per gram.
How Sultanas compares
At 4.5 syns for the smallest tracked portion, Sultanas sits above most fruit options on Slimming World — typical syn values for fruit range from 1.5 to 5.0 syns per portion, with the median around 4.0 syns. Knowing where Sultanas sits in that range helps you decide whether it earns its place in your day or whether a swap saves you syns for something else.
When to choose Sultanas on Slimming World
Sultanas is best treated as a planned snack or portion-controlled treat once a day on Slimming World. At this syn level you can fit it in most days, but only if you decide in advance — leaving it to chance usually means either skipping it or doubling up. Building it into the start of your day gives you the satisfaction without the guilt and keeps the rest of your allowance free for anything else.
Common Slimming World mistakes with Sultanas
The main mistake with Sultanas is assuming all forms count equally. Fresh Sultanas is free, but dried versions concentrate the sugar and carry significant syns — a small handful of dried fruit can be 5 to 8 syns where the fresh equivalent is free. Tinned fruit in syrup is also not free; only fresh, frozen, and tinned-in-juice qualify.
Daily tips for Sultanas
Because Sultanas has a higher syn value, it works best as a planned treat rather than an everyday choice. If you want to include it regularly, consider adjusting the portion size and checking the table above for the serving that keeps the syn cost manageable.
Saving syns in advance for something you genuinely want is one of the core strategies on Slimming World. If Sultanas is something you really enjoy, building its syn cost into your week — either by saving syns each day or having a higher-syn day planned — means you can eat it without guilt or it affecting your progress.
FAQs
Is Sultanas free on Slimming World?
No, Sultanas is not free on Slimming World. A 30g is 4.5 syns. You can absolutely include it on plan — it just needs to be counted within your daily syn allowance of 5 to 15 syns. Most people find 10 to 15 syns comfortable and still lose weight consistently.
How many syns is Sultanas per serving?
A 30g of Sultanas is 4.5 syns on Slimming World, with approximately 82 calories. The full breakdown by portion size is in the table above, which covers all common serving sizes.
Is this a Speed Food on Slimming World?
Sultanas is not free on Slimming World, which means it is not a Speed Food either. The syn value typically comes from the drying or processing that concentrates its natural sugar. The fresh version of the same fruit is almost always free and is usually also a Speed Food.
What are lower-syn alternatives to Sultanas?
All fresh fruit is free on Slimming World, including all berries, citrus fruit, stone fruit, melon, apple, and pear. Frozen fruit with no added sugar is also free. Swapping dried fruit for the fresh equivalent is one of the easiest syn-saving changes on plan — a 30g portion of raisins is 5 syns, while the equivalent amount of fresh grapes is completely free. If you are looking for more specific alternatives to Sultanas, the syn table above can help you compare portion sizes and find a serving that fits your allowance better.
Lower-syn fruit alternatives
| Food | Portion | Syns | vs current |
|---|---|---|---|
| Peaches | Fresh peach (1 whole, 150g) | FREE | −4.5 syns |
| Pineapple | Fresh pineapple slice (80g) | FREE | −4.5 syns |
| Prunes | 3 fresh prunes | FREE | −4.5 syns |
| Avocado | ½ avocado (80g) | 1.5 | −3 syns |
| Medjool Dates | 1 date (24g) | 2 | −2.5 syns |
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