My Favourite Treats Under 5 Swips (unofficial guide)
If you are following the Slimming World plan you might have heard about the new name for treats. We used to call them Syns but now they are called Swips. This stands for Slimming World Individual Picks. The idea is to help us stop feeling guilty about eating nice food. It is not a sin to have a chocolate bar. It is just a choice we make.
I have put together a list of my favourite snacks that are under 5 Swips. Please remember this is not an official list. Values can change so it is always best to check your official app or book if you are worried.
Sometimes we just need a snack. Even if we have had plenty of fruit and vegetables, we might still fancy some chocolate or crisps. This usually happens to me in the evening when I am sitting on the sofa.
Why I always keep low SWIPS snacks at home
One thing I’ve learned over the years is that most of my food choices aren’t made when I’m sitting down planning meals. They’re made when I’m hungry, tired, busy or standing in front of the cupboard looking for something quick.
Having a few snacks that fit easily into my plan has always helped me stay on track. Not because snacks are essential, but because life isn’t perfect. Sometimes you need something sweet with a cup of tea or a quick savoury snack between meals.
The snacks below are all options I’ve either enjoyed myself or regularly seen recommended by members looking for lower SWIPS choices.
What makes a good low SWIPS snack?
Not all low SWIPS snacks are equally satisfying.
I generally look for snacks that offer at least one of the following:
- Protein to help keep me fuller for longer
- Fibre from fruit, vegetables or wholegrains
- Portion control to avoid mindless eating
- Convenience for busy days
A snack that is only low in SWIPS but leaves you hungry again 20 minutes later isn’t always the best choice.
There are lots of healthy snacks you can have for free. I wrote a post about my favourite free snack ideas, which might help you. But sometimes you want something different. That is why we have our daily allowance.
You can also use your Healthy Extra choices for snacks. You might have a cereal bar or some cheese. But if you have used those up here are some low Swip ideas to help you out.
Chocolate List
You can usually fit a small bar of chocolate into your day. Here are some popular choices that I love which are 5 Swips or less.
- Cadbury Buttons (small 14.4g bag) is 4 Swips
- Chomp bar (12g) is 3 Swips
- Freddo bars are usually 5 Swips
- Mini Eggs are 1 Swip each
- Ferrero Rocher is 4 Swips for one
- Lindt Lindor ball is 4 Swips for one
- Fun-size Mars bar is 4 Swips
- Fun-size Milky Way is 3.5 Swips
- Fun-size Maltesers are 5 Swips
- Milkybar (12g) is 3.5 Swips
- Skinny Crunch bars are roughly 3 Swips
Sweets List
It is best to count these out one by one. It is very easy to eat a whole bag of pick and mix sweets without noticing.
- Jelly Baby is 1 Swip
- Cola Bottle is 0.5 Swips
- Bonbon is 1.5 Swips
- Flying Saucer is 0.5 Swips
- Werther’s Original Sugar Free is 1 Swip
Cakes and Bakes
It is hard to find a big slice of cake within your allowance. But you can have small bites, here are their approximate swip values.
- Mini chocolate brownie is 3 Swips
- Chocolate crispy cake is 3.5 Swips
- Bitesize flapjack is 4 Swips
- Mini ring doughnut is 3 Swips
- Jaffa Cake is 2.5 Swips
- Pink Wafer is 2 Swips
Rice cakes are also a good option if you want something sweet and crunchy. Snack a Jacks jumbo rice cakes are usually about 2 to 3 swips each.
Jelly and Ice Cream
Jelly is very popular because it is sweet but low in calories.
- Sugar-free jelly pot is 0.5 Swips
- Jelly cubes (25g raw) is 3.5 Swips
- Hartley’s sugar-free crystals (11.5g sachet) is 1.5 Swips
Ice cream can be tricky, but some lollies are quite low.
- Mini milk lolly is 1.5 Swips
- Skinny Cow mini lollies are roughly 3.5 Swips
- Halo Top ice cream is great because you can have a 100ml scoop for about 3 to 4 Swips depending on the flavour.
Biscuits List
I love a biscuit with my cuppa. Here is approximately what one biscuit will cost you in Swips; of course, they can vary by brand, etc.
- Mikado stick is 0.5 Swips
- Chocolate finger is 1.5 Swips
- Rich Tea finger is 1 Swip
- Party Ring is 1.5 Swips
- Custard Cream is 3 Swips
- Bourbon is 3.5 Swips
- Digestive (plain) is 3.5 Swips
- Chocolate Digestive is 4 Swips
- Oreo is 2.5 Swips
Crisps and Savoury Snacks
If you prefer salty food, then crisps are likely your weakness. I like to buy the small multipack bags, so I know exactly how much I am eating.
- Pom Bears (13g) is 3.5 Swips
- French Fries (18g) is 4 Swips
- Quavers (16g) is 4.5 Swips
- Wotsits (16.5g) is 4.5 Swips
- Skips (13g) is 3.5 Swips
- Popcorn (small sweet and salty pack) is roughly 4 Swips
I absolutely love a wotsit sandwich for even more Swips! A proper indulgent treat!
Drinks and Alcohol
Some people do not count drinks, but they can use up a lot of your allowance. It is safest to stick to diet drinks or water. If you want a tipple, here is a rough guide.
- Gin or Vodka (25ml) is 3 Swips
- Diet mixers like slimline tonic or diet cola are Free
- Prosecco (125ml glass) is 5 Swips
- Small glass of wine (125ml) is about 6 Swips depending on strength
- Light beer or lager (half pint) is roughly 3.5 Swips
For hot drinks, it is best to use milk from your Healthy Extra allowance. If you use instant hot chocolate sachets like Options or Highlights, they are usually about 2 Swips per mug.
Best low SWIPS snacks for sweet cravings
- Fat-free or low-fat yoghurt
- Mikado sticks
- Muller low-calorie chocolate desserts – these are amazing!
- Halo Top Ice cream
- A freddo or a small chocolate bar
Best low SWIPS snacks for savoury cravings
- Veg sticks and hummus
- Crisps
- Toast from your fibre allowance with a topping of your choice makes chocolate spread on toast low Swip!
Best low SWIPS snacks when you want something filling
- Boiled eggs
- Greek yoghurt
- Fruit with yoghurt
- Cottage cheese
- Lean protein, like cooked chicken with a dip (without it may even be Swip free!)
Healthier snacks that may not need any SWIPS
If you’re simply hungry rather than craving a treat, you might find one of these more satisfying:
- Fresh fruit
- Fat-free Greek yoghurt
- Vegetable sticks
- Boiled eggs
- Lean chicken
- Edamame beans
Frequently Asked Questions
If you have a burning question about my favourite low-sugar snacks, let me know in the comments, but otherwise, these frequently asked questions and their answers should help.
What are Swips?
Swips is the new name for Syns. It stands for Slimming World Individual Picks. It is the way you measure treats and foods that are not Free.
How many Swips can I have a day?
Most people are allowed up to 15 Swips a day. This gives you room to enjoy a little bit of what you fancy.
How do I work out the Swips in food?
A good rule of thumb is that 20 calories equals 1 Swip. So a snack with 100 calories is roughly 5 of your allowance. This only works for foods that have no free food, like crisps or chocolate.
Can I save my Swips for the weekend?
Some people do save them up, but the plan works best if you use them daily. Using them daily stops you from feeling deprived.
Where can I check the values?
The best place is always the official Slimming World app or website. You can also use my unofficial swips calculator for a quick estimate.
What snacks are 5 SWIPS or less?
Many popular options include snack bars, crisps, popcorn, chocolate treats and biscuits, but values can change so always check the latest information yourself.
Are low SWIPS snacks good for weight loss?
They can be useful if they help you stay within your overall calorie target. However, portion size and overall diet are still important.
What are the best low SWIPS snacks for work?
Portable options such as cereal bars, popcorn, fruit, rice cakes and individually portioned snacks are often the easiest choices.
What are the best low SWIPS chocolate snacks?
Small chocolate bars, mini treats and individually wrapped chocolates can often fit within a lower SWIPS allowance, depending on the serving size.
Are there any filling snacks under 5 SWIPS?
Yes. Snacks containing protein or fibre, such as yoghurt, boiled eggs or fruit paired with protein-rich foods, are often more filling than purely sweet treats.
Can I eat snacks every day and still lose weight?
Many people include snacks as part of a balanced eating plan. The key is ensuring they fit within your overall calorie intake and don’t become mindless grazing.
What are your favourite Swips? Let me know in the comments below! Do you have any favourites like mine? Have you found anything different?
A few of my articles you may find helpful
If you have found this useful I have chosen you a few other articles I would suggest you take a look at:
- Food Noise – all you need to know to work on this.
- My healthy stir fry sauces for using less Swips on sauces!
- Snack ideas of healthier snack alternatives.
- How to make air fryer chickpeas
