Hi Everyone, does anyone know how you can work out syn values by knowing the calories at all?
I am sure I read somewhere its 1 syn to 20 calories?
Not sure if that's right?

That's right, but that rule only applies to things that do not contain any free food (the free food must be the very first ingredient listed on the ingredients list) eg chocolate, crisps, sweets, desserts, etc. But always round up - so if the item has 66 calories, I would count 3.5 Syns just to be on the safe side. It's always better to overestimate than under estimate

If the item you are looking at has free food listed as the very first ingredient on the ingredients list, whether it's meat, fish, fruit, veg, pasta, rice etc. Then the 20 cals to 1 Syn rule doesn't apply and you can always ask here if you don't know

Does that make sense?


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You are a superstar, thank you so much Sarah, this has really helped me!