Why Is Avocado So High In Syns? What Alternatives Are There?

Updated on 
5 October, 2021

Our Guide To Eating Avocados On The Slimming World Diet

Avocado has taken the food health industry by storm, from avocado smoothies to avocado on toast, people love incorporating this fruit into a healthy diet. 

However, on the slimming world diet, this friendly avocado is not classed as very healthy, with the average avocado coming in at 14 syns and 9.5 syns for 100g of avocado flesh itself. 

In our Slimming World guide below we will cover why syns per avocado are so high, some avocado ideas for your favourite breakfast and a few alternatives if you don't want to use all your syns on this food.

Let's get into it!

Avocados Syns - Why Are They So High? 

First off, you might still be in shock, yes, the health food avocado is extremely high in syns, and as every avocado differs in size, you need to be weighing out the avocado flesh instead for a more accurate syn calculation. 

For example, if your avocado weighs 90g but you only have half then the syns would only be 3.5 for the friendly avocado, so not much more than butter, in the case of avocado on slimming world, you just have to be sure you are tracking and eating the food in moderation. 

Avocados are high in syns because they are high in fat which contributes to calories 77% of avocados calories come from its fat content, with 100g coming in at around 120 calories. This makes them high in syns, as it could affect your slimming world weight loss if eaten in high portions on the diet.

Slimming World Avocado Breakfast Ideas 

Just because avocado is high in syns on the slimming world diet doesn't mean that a few slices of avocado here and there can't be incorporated into your diet, a matter of fact, they have a huge number of health benefits being great for the heart and very nutrient-dense. 

We've listed two types of healthy avocado breakfast dishes to try below which are low in syns. 

SW Avocado On Toast 

For this avocado on toast, the meal will come in around 9 syns or less depending on the size and weight of the slices of avocado, you will also use wholemeal bread so you should count this as your healthy extra B to cut back on syns. 


  • Fry light. 
  • Black pepper and dried chilli flakes. 
  • Lemon. 
  • 2 bacon medallions. 
  • 2 eggs. 
  • Avocado is either eaten whole or as half (weigh flesh for accurate syns).


  • Step one - First of all, place your bacon medallions under the grill until they become crispy.
  • Step two - Mash your avocado into a bowl with your chilli flakes, lemon juice and some sea salt then mix with a fork.
  • Step three - Toast your brown wholemeal bread or wholemeal thins and poach your eggs in the meantime.
  • Step four - Spread the avocado onto your wholewheat bread then top with your poached eggs and sprinkle the lean bacon shards on top!

SW Avocado Breakfast Bowl

This Slimming World avocado breakfast bowl comes in at only 3.5 syns and serves two people, making it an excellent low syn Sunday breakfast idea. 


  • 6 cherry tomatoes. 
  • Mushrooms of choice. 
  • 100g of lean ham. 
  • Two bacon medallions. 
  • Fresh chives. 
  • Two eggs. 
  • Half an avocado in slices. 


  • Step one - First of all, turn your oven on to a high gas mark and your grill then grill the bacon until crispy on each side. 
  • Step two - Spray the pan with non-stick spray and add your mushrooms, stir fry them on medium heat until they become soft.
  • Step three - Add your rinsed spinach and fry for a few minutes until wilted.
  • Step four - Remove the mushrooms and spinach, wipe the pan and fry your cherry tomatoes. Then divide the mixtures between two gratin dishes. 
  • Step five - Cover each gratin dish with some foil and then bake for around 10 minutes, crack an egg in the middle and cook in the oven for another 15 minutes until done.

Alternatives To Avocado On Slimming World

If an avocado is not your kind of fruit or you want something lower in syns to put on your toast as your healthy extra b in the morning we've listed some other alternatives to try out with their syn values down below. 

  • Cashew butter - 5 syns per tablespoon.
  • Peanut butter - 5 syns per tablespoon.
  • Nutella - 4 syns per tablespoon. 
  • Banana - 5 syns for one mashed. 
  • Jam - 2 syns per tablespoon.
  • Honey - 2.5 syns per tablespoon.
  • Almond butter - 4.5 syns per tablespoon.

Frequently Asked Questions About Avocados & Syns 

Are avocados fattening? 

Avocados are high in fat but we would not class them as fattening unless they are eaten out of moderation, they contain a source of a healthy fat called unsaturated fats which are great for heart health.

How many calories does the average avocado have? 

Depending on the size, an avocado could have calories between 250-350 if you eat a whole one, for 100g of flesh you are looking at around 120 calories in total.

You should always be measuring your avocado out to make sure you are not eating it over your allowed syns as this kind of food is very calories and fat dense.

How do you eat avocado?

You can eat avocado as it is with a spoon, taking the flesh from the skin, mashed on toast or as slices on top of your chosen food.

Does wholemeal bread count as healthy extra B? 

Yes, a slice of wholemeal bread does count for your healthy extra B, wholemeal thins are also a great option.

How many syns does the slimming world allow per day? 

This depends on your starting weight and gender, but for most people, they have an allowance of 15 syns per day, this is all the food which you have to log which is not on the free food list, healthy extra A list or healthy extra B list.

Final Words

Overall, avocado is high in syns due to it being dense in fat and calories, slimming world has made it high in syns to protect slimmers from impacting their weight loss with these foods due to their high syn value. 

Avocados can still be enjoyed as part of the slimming world diet with our recipes above, but you just need to make sure you are measuring and weighing your amounts and logging them as syns as a few slices of avocado could even set you back around 9 syns in total.

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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