A pat of butter melting into a warm piece of toast (see here for bread syn values) or a dollop enriching a delicious meal – it’s a culinary pleasure many of us enjoy. But when you’re following a diet plan, such as the Slimming World plan, it’s important to understand the syn values of the foods we consume, and butter is no exception.
In this article, we delve into the world of butter, exploring its syn values, the ingredients that make it what it is, and its nutritional profile. We’ll consider popular brands and supermarket alternatives, and discuss how to incorporate butter into your diet plan while keeping an eye on your syn intake. We’ll also touch on the differences between butter and various spreads, but our main focus will be on understanding the syn value of butter itself.
So whether you’re a fan of salted, unsalted, or even flavored butters, read on to gain a deeper understanding of how this kitchen staple fits into your diet plan.
Butter, beloved for its rich and creamy flavor, can add a special touch to your meals. However, being high in fat, it also contains a significant number of syns. What’s more, since butter is calorie-dense, even slight discrepancies in weighing can lead to what we call “syn creep”, where your syn intake may inadvertently exceed your daily allowance. This can slow down or even halt your weight loss progress.
Therefore, it’s highly advised to weigh your butter. If this isn’t possible, a rule of thumb is to consider a single knife spread of butter to be around 10g. With that in mind, let’s delve into the syn values of various types of butter and butter alternatives, to help you make informed choices for your diet plan.
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The table below provides a comparison of different brands and types of butter and butter alternatives, including their syn values per gram, syn values per 10g (roughly equivalent to a single knife spread), syn values per 100g, and whether or not they’re vegan-friendly.
| Name | Syns per Gram | Syns per 10g | Syns per 100g | Calories per 100g | Vegan |
|---|---|---|---|---|---|
| Flora Vegan Lighter | 0.13 | 1.3 | 12.6 | 251 | Yes |
| I can't believe it's not butter! | 0.17 | 1.7 | 17.3 | 346 | Yes |
| ASDA Brilliantly Buttery | 0.21 | 2.1 | 20.7 | 414 | No |
| Clover Lighter | 0.23 | 2.3 | 22.8 | 456 | No |
| Lurpak Lighter | 0.28 | 2.8 | 27.7 | 554 | No |
| Clover original | 0.29 | 2.9 | 29.4 | 587 | No |
| Greenvale Meadow Flower | 0.30 | 3.0 | 29.5 | 590 | No |
| Countrylife | 0.30 | 3.0 | 29.8 | 596 | No |
| Bertolli with Butter | 0.31 | 3.1 | 31.5 | 629 | No |
| Stork | 0.33 | 3.3 | 33.2 | 663 | No |
| Flora Buttery | 0.34 | 3.4 | 33.8 | 675 | No |
| Aldi Nordpak | 0.34 | 3.4 | 34.0 | 680 | No |
| Sainsbury's Meadowsoft | 0.34 | 3.4 | 34.0 | 680 | No |
| Lurpak Garlic | 0.35 | 3.5 | 34.8 | 695 | No |
| Willow | 0.35 | 3.5 | 34.9 | 698 | No |
| Lurpak | 0.35 | 3.5 | 35.3 | 706 | No |
| ASDA Spreadable with Real Butter | 0.35 | 3.5 | 35.4 | 708 | No |
| Lidl Danpak | 0.36 | 3.6 | 35.5 | 710 | No |
| Tesco Butterpak | 0.36 | 3.6 | 35.6 | 712 | No |
| Flora Plant Butter | 0.36 | 3.6 | 35.7 | 713 | Yes |
| President | 0.37 | 3.7 | 37.2 | 743 | No |
| Anchor | 0.37 | 3.7 | 37.2 | 744 | No |
| Kerrygold | 0.37 | 3.7 | 37.2 | 744 | No |
| Sainsbury's British Butter | 0.37 | 3.7 | 37.3 | 745 | No |
| Lidl Aberdoyle Dairies Scottish Salted Butter | 0.37 | 3.7 | 37.3 | 745 | No |
How to use this table
Syns per Gram
This column indicates the number of syns in each gram of butter or butter alternative. This is arguably the most crucial metric as it provides a consistent and standardised measure of syn density across all the different types of butter. This enables you to see which butters are more or less syn-dense and can help you make informed decisions about which ones to include in your diet plan, particularly if you’re trying to keep your syn intake to a minimum.
Syns per 10g
This column provides information on the number of syns in a typical serving of butter, which we’ve defined as 10g. This is approximately the amount of butter you might spread on a piece of bread or toast. It’s a useful measure for practical everyday purposes and gives a clear understanding of the syn value of a typical usage of butter.
Syns per 100g
This column tells you the total number of syns in 100g of each butter or butter alternative. This is helpful for larger-scale meal planning and can be particularly useful if you’re using butter in cooking or baking, where larger amounts might be used.
Calories per 100g
The ‘Calories per 100g’ column shows the energy content of each butter, measured in calories, per 100g. This can be a useful metric for those who are also monitoring their calorie intake alongside their syn intake. It’s important to remember that while lower calorie options might also be lower in syns, this is not always the case, so it’s always best to check both.
Vegan
Finally, the ‘Vegan’ column indicates whether each butter or butter alternative is suitable for those following a vegan diet. This is a simple ‘Yes’ or ‘No’ indication. If you’re vegan or are considering a vegan diet, this will help you quickly identify which butters are suitable for you to consume.
What does this table tell us about butter and syns?
Upon analysing the table data, we can glean several interesting findings regarding the syn values of various brands of butter and butter alternatives.
Starting with the syns per gram metric, which is the most important for comparison purposes, we observe that Flora Vegan Lighter offers the lowest syn value at 0.13 syns per gram. This makes it the best choice for those seeking to minimize their syn intake. On the other end of the spectrum, Lidl Aberdoyle Dairies Scottish Salted Butter, Sainsbury’s British Butter, Kerrygold, Anchor, and President all tie for the highest syn value at 0.37 syns per gram.
In terms of brands that are nutritionally similar, Aldi Nordpak and Sainsbury’s Meadowsoft are identical with 0.34 syns per gram and 680 calories per 100g. Another pair that stands out is Lurpak and ASDA Spreadable with Real Butter, both having a syn value of 0.35 per gram, although Lurpak has slightly fewer calories.
When comparing vegan and non-vegan options, we can see a range of syn values among both categories. The vegan options vary from 0.13 syns per gram for Flora Vegan Lighter to 0.36 for Flora Plant Butter. Similarly, non-vegan options range from 0.21 syns per gram for ASDA Brilliantly Buttery to 0.37 for several brands. This suggests that whether a butter is vegan or not does not necessarily determine its syn value, and other factors such as ingredients and preparation methods may play a role. It is crucial, therefore, to look at each product individually when considering its syn value.
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What is the best 3 butters for toast?
When considering a single spread of butter, typically around 10g, the three best butter options to consider for toast would be:
- Flora Vegan Lighter
- I Can’t Believe It’s Not Butter!
- ASDA Brilliantly Buttery
For one spread of butter per slice of bread (approximately 10g), the syn values would be:
- Flora Vegan Lighter – 1.3 syns
- I Can’t Believe It’s Not Butter! – 1.7 syns
- ASDA Brilliantly Buttery – 2.1 syns
For two spreads of butter per slice of bread (approximately 20g), the syn values would be double:
- Flora Vegan Lighter – 2.6 syns
- I Can’t Believe It’s Not Butter! – 3.4 syns
- ASDA Brilliantly Buttery – 4.2 syns
Remember, these values can vary slightly depending on the exact amount of butter you spread on your bread. Weighing your butter can help you keep accurate track of your syn intake.
