Sausages are a staple food used in lots of different recipes. Often an affordable option, they are versatile and can be used for breakfast, lunch and dinner. Technically, they are a processed food, and as a result, they can often be higher in calories and fat. On Slimming World, there would often be syns in sausages. This often means if you are on a weight loss journey, then you have to limit or omit sausages from your diet. But what if I told you that you could lose weight and still enjoy sausages in your diet? I’ve put together some low-calorie low syn sausages so you can still enjoy your favourite foods without compromising your weight loss. Plus they can be a great source of protein!
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional who is best suited to give personalised advice on your individual health needs.
Low Syn Sausages & Syn Free Sausages Do They Exist?
Although great care has gone into the production of this post, it is for information purposes only. I am not affiliated with Slimming World, and they often tweak their plan throughout the year. I do my best to make sure the information is as accurate as possible. If unsure, it is always best to check with them directly at slimmingworld.com.
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What Are Slimming World Syns?
Slimming World is a fantastic structured plan that helps many people make long-term lifestyle changes and achieve their weight loss goals. Their ethos focuses on what they call ‘food optimisation.’ It’s about a balanced and healthy diet of nutritional foods. Unlike calorie counting, where you have to weigh and measure everything, Slimming World is a much easier concept for some.
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In Slimming World, “syns” is a term used to refer to the concept of synergy. Syns are a way of quantifying the energy value of foods that are not classified as Free Foods or Healthy Extras in the Slimming World plan. These foods often include items that are higher in calories, sugar, or unhealthy fats.
Members of Slimming World are allocated a certain number of syns each day to use on these less-nutrient-dense foods. The idea is to encourage a balanced and sustainable approach to eating, where individuals can enjoy treats or less-healthy options in moderation without completely restricting them.
The number of syns allowed varies based on individual circumstances and weight loss goals. The Slimming World plan encourages members to make healthier food choices while still allowing for flexibility and enjoyment in their eating habits.
Speak to your consultant about the number of syns you should be consuming or your Slimming World App for more information.
How Many Syns In A Pork Sausage?
I’ve already mentioned that the processed element of a sausage means it has a higher fat content and is often much higher in calories. This makes them a challenge to incorporate into any weight loss plan, but on Slimming World, there would be syns in sausages.
If, like me, you like to savour your sins and use them on items like a glass of wine or a chocolate biscuit, I can empathise as to why you wouldn’t want to use them on your sausages. So, how many syns are in a pork sausage? Well, this number can range from anything between 1.5 syns per sausage to a whopping 8 syns per sausage! If your syn allowence for the day is 15 syns you would be over before you even finished your second sausage.
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Can you see how this could make a huge impact on your weight loss? So what is the solution – omit all sausages from your diet? Personally, I know that as soon as someone tells me I can’t have something, I want it more than ever, and this would really test my willpower and, without a doubt, have me throwing in the towel. You might initially be happy with omitting sausages from your diet, but let’s be honest; this is supposed to be a long-term lifestyle change. Are you really going to say goodbye to all sausages forever? What about a pig in a blanket at Christmas!!
A better solution is to look at some low calorie, low syn sausages and no syn sausages and see if we can’t replace the higher syn options and still enjoy our meals.
Syn free Sausages
As far as I am aware, the only syn free sausages on the market are the Slimming World official ones from Iceland. Personally, I don’t mind these sausages, and although they are a little ‘drier’ in texture combined with some beans, I can barely tell the difference. I know not everyone shares my opinion, and some people say they taste like cardboard – my husband is one of them! I think after a few bites you can get used to them very quickly. I think the key to syn free sausages is to accept it for what it is. It isn’t trying to be an 8 syns sausage, but it is going to help you stick to your plan!
Another alternative is to use lean pork mince and make the sausages yourself. This way, you can omit the added extras and fat and keep them syn free. Let’s be honest, though, it’s a faff, and it might not be worth your time or effort. If you feel that way, then perhaps a couple of low-syn sausages would be a good compromise.
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Low Calorie, Low Syn Sausages
If the syn free sausages are not for you, then you do have some low syn sausages to choose from. Now, I need to preface this by saying that the only way to know the syn values of any food is to use the members portal on the Slimming World app or the slimmingworld.com website. I’ve given some examples of lower syn sausages below, but this information can change at any time and should be verified using the Slimming World website.
Related Post: Slimming World Syn Calculator
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Half A Syn Sausages
Asda Extra Special Light & Lean Pork Sausages – chilled 6 pack (67g each) – 0.5 SYN
Asda Pork Sausages, Reduced Fat, frozen 8 pack (Each) – 0.5 SYN
Quorn Sausages, frozen 10 pack (37.5g each) – 0.5 SYN
Heck Chicken Italia Chipolata Sausages – chilled 10 pack (34g each) – 0.5 SYN
Heck Naked Chicken Sausages, Chilled (2 Sausages) – 0.5 SYN
Heck Smoky Paprika Chicken Sausages – chilled 10 pack (2 sausages) – 0.5 SYN
Heck Zesty Chicken Sausages, chilled 10 pack (2 sausages) – 0.5 SYN
Linda McCartneys Vegetarian Sausages – chilled 6 pack (50g each) – 0.5 SYN
Linda McCartneys Vegetarian Sausages -frozen 6 pack (50g each) – 0.5 SYN
Skinni Range SkinniLinks Pork Links – chilled (55g each) – 0.5 SYN
Live Lean Lean Chicken Sausages – chilled (each) – 0.5 SYN
One Syn Sausages
Asda Extra Special Pork Chipolata Sausages, Reduced Fat – chilled 12 pack (31g each) – 1 SYN
Asda Mediterranean Style Chicken Sausages – frozen 8 pack (50g each) – 1 SYN
Heck Chicken Italia Thick Sausages – chilled 10 pack (60g each) – 1 SYN
Marks & Spencer Skinny Pork Sausages – chilled 6 pack (67g each) – 1 SYN
Sainsbury’s Vegetarian Cumberland Style Sausages – frozen 6 pack (40g each) – 1 SYN
Muscle Foods Low Fat Cumberland Sausages 6 pack (75g each) – 1 SYN
Morrisons Eat Smart Counted Butchers Style Cumberland Sausages, 70% Reduced Fat – chilled 8 pack (57g each) – 1 SYN
Quorn Cumberland Sausages – frozen 6 pack (50g each) – 1 SYN
Quorn Sausages – chilled 6 pack (42g each) – 1 SYN
Weight Watchers Premium Pork Sausages – chilled 8 pack (50g each) – 1 SYN
Tesco Healthy Living Cumberland Pork Sausages – chilled 8 pack (57g each) – 1 SYN
Tesco Meatfree Lincolnshire Style Sausages – frozen 6 pack (44g each) – 1 SYN
1.5 Syn Sausages
Asda Butchers Selection Sweet Chilli Turkey Sausages – chilled 8 pack (57g each) – 1.5 SYNS
Asda Butchers Selection Turkey Sausages – chilled 8 pack (57g each) 1.5 SYNS
Heck The Family Favourite, 85% Pork Chipolatas – chilled 10 pack (34g each) – 1.5 SYNS
Sainsbury’s British Turkey Sausages – chilled 8 pack (57g each) – 1.5 SYNS
Sainsbury’s Butchers Choice British Pork Sausages, Reduced Fat – chilled 8 pack (57g each) – 1.5 SYNS
Lidl, What’s Cooking? Meat Free Lincolnshire Sausages – frozen 8 pack (42g each) – 1.5 SYNS
Morrisons Eat Smart Counted Butchers Style Pork Sausages, 70% Reduced Fat – chilled 8 pack (57g each) – 1.5 SYNS
2 Syn Sausages
Asda Butchers Selection Piri Piri Chicken Sausages – chilled 8 pack (57g each) – 2 SYNS
Tesco Finest British Pork Chipolata Sausages – chilled 12/20 pack (31g each) – 2 SYNS
Tesco Irish Pork Sausages, Gluten Free, Reduced Fat – chilled 8 pack (28g each) – 2 SYNS
Muscle Foods Chorizo Style Pork Sausages 6 pack (75g each) – 2 SYNS
Iceland The Butchers Market, Cumberland Sausages – frozen 12 pack (50g each) – 2 SYNS
2.5 Syn Sausages
Asda Butchers Selection Cumberland Pork Sausages, Reduced Fat – chilled 8 pack (50g each) – 2.5 SYNS
Asda Extra Special Classic Pork Chipolata Sausages – chilled 12 pack (31g each) – 2.5 SYNS
Asda Butchers Selection British Pork Sausages, Reduced Fat – chilled 8 pack (50g each) – 2.5 SYNS
Tesco British Chicken Sausages – chilled 6 pack (67g each) – 2.5 SYNS
Tesco Everyday Value Pork Sausages – frozen 20 pack (50g each) – 2.5 SYNS
Tesco Thick Pork & Beef Sausages – frozen 20 pack (45g each) – 2.5 SYNS
Waitrose Gourmet Pork Sausages with Black Pepper & Nutmeg, Reduced Fat – chilled 6 pack (67g each) – 2.5 SYNS
Richmond Irish Recipe Skinless Pork Sausages – chilled 8/16 pack (23g each) – 2.5 SYNS
Richmond Irish Recipe Thin Pork Sausages – chilled 8/12 pack (27g each) – 2.5 SYNS
Sainsbury’s Taste the Difference Beef & Cracked Black Pepper Sausages – chilled 6 pack (58g each) – 2.5 SYNS
Aldi Oakhurst Irish Recipe Sausages – frozen 16 pack (50g each) – 2.5 SYNS
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Syns In Sausages – Conclusion
Due to the nature of how a sausage is made, it does mean they are a higher calorie food with the addition of fat. This doesn’t make for any ones friend who is on a weight loss journey. However, don’t despair. There are some low syn options and even some syn free sausages that are worth a try. Slimming World and weight loss in general are all about balance, and you should be able to enjoy the food you want. Remember, if none of these low syn sausages sounds appealing, you can have your usual sausage. Just make sure you syn it accordingly.
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The term ‘syns’ is a copyrighted term from Slimming World. The use of it in this post is for information only. I am in no way affiliated with Slimming World, and it is always best to go to them directly on their website, slimmingworld.com, for more information.
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