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syn help....EE?

Hi folks, I'm a defector from Cambridge and am really looking forward to starting SW this week. I will be able to eat food yeyyyyyyy! I've picked up a bit about the EE plan, obviously I will get any books I can get my hands on, am looking at things that I can take to work with me. At the moment I can't get on the online support as I don't have passwords etc as yet, so would somebody be a love and please help me out with the syn values of a John West Salmon Light Lunch pot? Would this class as a free food or would I need to syn it on EE? Also the Tuna style French Pot. Thankyou muchly in advance and look forward to joining you all on the forums :)

Salmon; 200kcal, 1.4g total fat (0.2g saturated)
Tuna; 203kcal, 6.5g total fat (0.7g saturated)
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Thanks Happy Holidays for that! Could you poss look up monin coffee syrups for me too, 328kcals per 100ml, I use about 5ml to 10ml (at the moment of course, I may not be able to have them any more lol) x
posts for syns queries should go into the syn section.

for foods without a free food allowance, like your syrup, you can work it out using 1 syn = 20 calories (but you can't use this for foods with a free food allowance).

So using the 1 syn = 20 calories - the syrup will be about 1.5 syns for 10ml
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thanks britmum thats very helpful. sorry about wrong section, i'm all excitable lol x

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