How many syns are in pork? A guide to Slimming World values

November 25, 2025 •

4 min read

According to Slimming World's Food Optimising plan, some cuts of pork can be completely 'Free' and have zero syns, provided they are cooked without any added fats and visible fat is removed. However, the exact number of syns in pork varies dramatically depending on the cut, preparation method, and whether any fat is left on the meat.

Quick Summary

This guide provides detailed Slimming World syn values for various pork cuts, offering insights into how preparation methods and fat content affect syn calculations. It breaks down values for products like lean loin, sausages, and crackling.

Key Points

Lean is Free: Pork loin and tenderloin are Syn-Free on Slimming World if all visible fat is removed.
Sausages Vary: Average pork sausages can be high in syns (~4.5 per sausage), but low-fat versions are available.
Crackling is High-Syn: Fatty cuts and products like crackling carry a very high syn value due to their fat content.
Pulled Pork can be Free: A pulled pork recipe can be Syn-Free by using a lean cut and making a homemade, syn-free BBQ sauce.
Trim Fat Meticulously: Removing all visible fat before cooking is the most crucial step to reduce syns in any pork meal.
Use Low-Calorie Spray: Cook with low-calorie cooking spray instead of oil to avoid adding extra syns.
Make Your Own Sauces: Homemade sauces from Free Food ingredients are preferable to high-sugar, high-syn shop-bought versions.

Pork is a versatile meat that can be a healthy and delicious part of a Slimming World journey. The key to enjoying pork without derailing your weight loss lies in understanding which cuts are leanest and how to prepare them to keep syns at a minimum. While some lean cuts can be completely Free, others, particularly processed items or fatty cuts, carry a syn value.

Lean Pork Cuts: Free and Low-Syn Options

For those following Slimming World, lean, visible fat-removed pork can be a fantastic Free Food. This means you can enjoy it without counting syns, as long as you adhere to the preparation guidelines. Opting for the leanest cuts is the best strategy.

Pork Loin: When the visible fat is completely removed from a pork loin joint, it can be a Syn-Free option. A roasted lemon and mustard pork loin, for example, is highlighted as Free on the Slimming World plan. The preparation is key—roasting with low-calorie cooking spray instead of oil is recommended.
Pork Fillet/Tenderloin: This is one of the leanest cuts available and is a designated Free Food on the plan when visible fat is removed. Its low-fat nature makes it ideal for stir-fries and quick meals.
Pork Steaks: Lean pork steaks, with all visible fat trimmed, also fall into the Free Food category. They cook quickly and are perfect for grilling or pan-frying with low-calorie spray.

Processed and Fatty Pork Products: Syn-ful Choices

Conversely, many common pork products and fatty cuts have a significant syn value due to their fat content or added ingredients. These must be synned correctly to avoid impacting your weight loss.

Sausages and Mince

Processed pork products can vary significantly in their syn values. An average pork sausage might be around 4.5 syns, but specific low-fat varieties can be lower. Likewise, the syn value for pork mince depends on its fat percentage. While some generic estimates exist, referencing the official Slimming World database for specific brands is always the most accurate approach.

Pork Crackling and Ribs

Rich, fatty parts of the pork are high in syns. Pork crackling, a favourite for many, is essentially pure fat and carries a high syn count. Similarly, pork ribs, which are fatty by nature and often cooked with sugary, syn-heavy sauces, are not a low-syn choice. Slow-cooking pulled pork can be made syn-free if you make a homemade, low-syn BBQ sauce and use lean shoulder with visible fat removed.

Syn Values for Different Pork Products (Comparison Table)


Pork Cut / Product	Typical Syn Calculation	Notes
Lean Pork Loin (Visible Fat Removed)	0 Syns (Free Food)	Must be trimmed of all visible fat before cooking.
Pork Tenderloin (Visible Fat Removed)	0 Syns (Free Food)	One of the leanest cuts available, ideal for stir-fries.
Average Pork Sausage	~4.5 Syns per sausage	Varies significantly by brand; check the app for specific values.
Pork Crackling	High Syns (Based on calorie count)	Very high in fat; calculate based on 20 calories per syn.
5% Fat Pork Mince	Low Syns	Must be checked on the official database for an accurate value.
Pork Shoulder (as Pulled Pork)	0 Syns (Syn-Free Recipe)	Can be Syn-Free when a lean cut is used with a homemade, syn-free BBQ sauce.
Streaky Bacon	~1-1.5 Syns per rasher	Varies by thickness and brand; streaky bacon is fattier than medallions.
Bacon Medallions	0 Syns (Free Food)	Must be trimmed of all fat before cooking.

How to Keep Pork Syns to a Minimum

For those who love pork but want to stay on track, preparation is critical. Here are some strategies:

Trim Fat Carefully: Always remove all visible fat from any pork cut before cooking. This simple step can turn a synned item into a Free Food. Use a sharp knife to remove any white fat or rind.
Opt for Lean Cuts: Prioritize pork loin, tenderloin, and medallions, which are naturally leaner than fattier cuts like belly or ribs.
Choose Low-Fat Mince and Sausages: If you use pork mince or sausages, look for the lowest fat options available. Many supermarkets now stock 5% or even 2% fat pork mince, which will be much lower in syns than standard versions.
Use Low-Calorie Cooking Spray: Instead of oil or butter, use a low-calorie cooking spray when pan-frying or roasting. This prevents extra fat, and therefore syns, from being added.
Make Homemade Sauces: Avoid shop-bought sauces, marinades, and chutneys, which are often full of hidden sugar and oil and carry a high syn value. Instead, make your own from Free Food ingredients.

Conclusion

Understanding how many syns are in pork is essential for success on the Slimming World plan. The key takeaway is that the leaner the cut and the more careful the preparation, the lower the syn count. By choosing Free Food options like lean pork loin or tenderloin and making smart swaps for fattier products, you can enjoy delicious, filling pork meals without worry. Always refer to the most current information available on the Slimming World app or website for precise syn values for branded products, as these can change.

Sources For more information on Slimming World's Food Optimising plan and recipes, visit the official website for verified details.

Optional Outbound Link

To find more recipe ideas for delicious, healthy pork meals, check out this collection of Slimming-Friendly Pork Recipes from Pinch Of Nom.

Frequently Asked Questions

Yes, lean cuts of pork like loin and tenderloin are considered Free Food on the Slimming World plan, provided that all visible fat is trimmed off before cooking.

The syn value of a pork sausage varies greatly by brand and fat content. An average sausage may be around 4.5 syns, but specific low-fat varieties can be much lower. Always check the official Slimming World database for the most accurate value.

To reduce syns in a pork roast, use a lean cut like pork loin, trim all visible fat, and use a low-calorie cooking spray instead of oil or fat. You can also make a Syn-Free gravy from the meat juices by thickening with a Free Food-friendly ingredient like cornflour.

Yes, pork crackling is very high in syns because it is made from the fatty skin of the pork. It does not qualify as a Free Food and must be synned accordingly.

You can enjoy pulled pork on Slimming World, and it can even be Syn-Free if you use a lean cut of pork with the visible fat removed and make a homemade, low-syn BBQ sauce.

Yes, bacon and pork medallions are Syn-Free on Slimming World, but only if all the fat is trimmed off before cooking. If fat is left on, they will carry a syn value.

Pork tenderloin (or fillet) is generally considered the leanest cut of pork, making it an excellent choice for a weight loss plan like Slimming World.