Some followers find the whole cooking or mashing fruit means Syns a bit odd. Mainly because most fruit is Syn free on the Slimming World plan. But unfortunately it is a fact and I am here to give you a list of Syns for fruits if they are cooked, mashed or blended.
Some cooked fruits can be used as your Healthy Extra B allowance so I will mark them if this is the case.
- Apple, cooking 100g – 1.5 Syns (375g can be a Healthy Extra B)
- Apple, eating 100g – 2.5 Syns (250g can be a Healthy Extra B)
- Fresh Apricots 100g – 1.5 Syns (450g can be a Healthy Extra B)
- Avocado 100g (fresh or pureed) – 9.5 Syns
- Banana (1 Whole) – 4 Syns
- Blackberries 100g – 1 Syn (300g can be a Healthy Extra B)
- Blackcurrants 100g– 1 Syn (250g can be a Healthy Extra B)
- Blueberries 100g – 2 Syns
- Cherries 100g – 2.5 Syns
- Cranberries 100g – 1 Syn
- Damson plums 100g – 1.5 Syns (350g can be a Healthy Extra B)
- Elderberries 100g – 2 Syns
- Figs 100g – 2 Syns (275g can be a Healthy Extra B
- Gooseberries 100g – 1 Syn (350g can be a Healthy Extra B)
- Grapefruit 100g – 1.5 Syns
- Grapes, green 100g – 3.0 Syns
- Grapes, black/red 100g – 3.5 Syns
- Greengages 100g – 2 Syns(150g can be a Healthy Extra B)
- Guava 100g – 1.5 Syns
- Kiwi 100g – 2.5 Syns
- Kumquats 100g – 2 Syns
- Loganberries 100g – 0.5 Syn
- Lychees 100g – 3 Syns
- Mandarin/satsuma/tangerine 100g – 2 Syns
- Mango 100g – 3 Syns
- Melon 100g – 1.5 Syns
- Mixed berries/summer fruits 100g – 1.5 Syns
- Mulberries 100g – 1.5 Syns
- Nectarine 100g – 2 Syns
- Oranges 100g – 2 Syns
- Papaya 100g – 2 Syns
- Passion fruit 100g – 2 Syns
- Peach 100g – 1.5 Syns(300g can be a Healthy Extra B)
- Pears 100g – 2 Syns(350g can be a Healthy Extra B)
- Pineapple 100g – 2 Syns
- Plums 100g – 1.5 Syns (400g can be a Healthy Extra B)
- Pomegranate 100g – 2.5 Syns
- Pomelo 100g – 1.5 Syns
- Prickly pears 100g – 2.5 Syns
- Prunes 100g – 4 Syns(150g can be a Healthy Extra B)
- Quinces 100g – 1.5 Syns
- Raspberries 100g – 1 Syn (250g can be a Healthy Extra B)
- Redcurrants 100g – 1 Syn (350g can be a Healthy Extra B)
- Rhubarb 100g – 0.5 Syn (500g can be a Healthy Extra B)
- Sharon fruit (persimmon) 100g – 3.5 Syns
- Strawberries 100g – 3.5 Syns
- Ugli fruit 100g – 2 Syns
- Whitecurrants 100g – 1 Syn (275g can be a Healthy Extra B)
Don’t forget a lot of these fruits eaten fresh can be used as SPEED FOODS. Check out the list here.
