if you look at the ingredients, they are listed in order of quantity. So if the first ingredient was chicken for example, then that is the main ingredient.
Usually if the first listed item is a free food, then it will qualify for a free food allowance. So you need to use the syns calculator to find out the syn value, selecting your free food first.
If however the first item listed in the ingredients was pastry for example or bread, then you can pretty much be sure it won't qualify for any free food, as neither of those are free foods.
All of the below have NO free food allowance, so if you want to know the syn value of any of these items, it will be 1 syn for every 20 calories:
Alcoholic drinks
Biscuits, including cereal bars and savoury crackers
Bread & crispbreads
Breakfast cereals
Cakes & bakery items, e.g. carrot cake
Crisps & snacks
Dressings & dips, e.g. salsa, salad dressing
Fruit - canned, dried and stewed
Pastry products (sweet & savoury), e.g. salmon en croute, apple pie
Pizza
Puddings & desserts
Sandwich/deli fillers
Sandwiches and wraps
Sauces, e.g. jars of tomato-based pasta sauce
Soft drinks, including yogurt drinks fruit/vegetable juice and fruit smoothies
Soups, all varieties
Sweets & chocolates
Many times people make the mistake thinking that a ready made sandwich with chicken in for example has a free food allowance, but unfortunately it doesn't, as the main ingredient is the bread. The same with pizza, it might have chicken on it (which is a free food), but the base is going to be the main ingredient listed so again won't qualify for any free food allowance. However not all the items listed above follow that rule, some do have the main ingredient as a free food, but don't qualify as having a free food allowance, because if they did, we could easily over consume. Like potato crisps for instance.
Hope that helps.