The Ultimate Guide to Low Swip Snacks
Finding snacks that fit your eating plan can sometimes feel like a chore. We all want something tasty that does not ruin our progress. If you are following the Slimming World plan, you might be used to counting Syns. However, the language is changing. So instead of low syn snacks you will be looking for low swip snacks.
According to a recent update from Slimming World, the term Syns is being replaced by Swips. This stands for Slimming World’s Individual Picks. The idea is to move away from words that sound negative. You can read more about this change in my Slimming World 2026 guide. The values generally remain the same, so you can still enjoy your favourite treats.
Disclaimer: I am not trained by Slimming World and this information is simply my understanding from publicly available information. Please check official resources for the most accurate and up-to-date advice.
Here is a list of tasty snacks with their approximate Swip values to help you stay on track. They are all what I would consider low Swip and perfect for the plan.
Popcorn Options
Popcorn is a great choice when you want a lot of food for a few calories. You can make your own with plain kernels. 25g of unpopped kernels is roughly 4.5 Swips. This doesn’t sound much, but it actually is! Popcorn is a great low Swip choice in my opinion.
If you prefer to buy bags from the supermarket, here are some rough values for Metcalfe’s Skinny Popcorn:
- Cinema Sweet (11g pack): 2.5 Swips
- Sweet and Salty (17g pack): 4 Swips
- Cinnamon Sweet (25g pack): 5.5 Swips
Biscuits and Cookies
You can still enjoy biscuits with a cup of tea. Sugar-free options often have low swip values. Here are some estimates for Gullon sugar-free biscuits:
- Maria: 1 Swip each
- Shortbread: 1.5 Swips each
- Chocolate Chip Cookies: 2 Swips each
- Vanilla Wafers: 2 Swips each
- Dark Chocolate Digestives: 3 Swips each
Mikado sticks are another popular choice.
- Mikado Sticks: 0.5 Swips each
- Mikado King Double Choc: 1 Swip each
Pink and Whites are marshmallow treats that many people on the plan enjoy as they are low swip treats.
- Pink and Whites (from a 6 pack): 2.5 Swips
- Pink and Whites Jammies: 3 Swips
Cereal Bars
Cereal bars are handy for breakfast or a quick snack. Be careful though as some are high in sugar. Look for bars under 100 calories for a low swip value.
- Alpen Light Bars (most flavours): Around 3 Swips
- Aldi Harvest Morn Benefit Bars: Around 3 Swips
Rice Cakes
Rice cakes satisfy that need for a crunch. They come in sweet and savoury flavours.
- Snack a Jacks Jumbo: 2 to 3 Swips each
- Snack a Jacks Bags: 4 to 6 Swips per bag
- Morrisons Sweet and Salty Rice Cakes: 1.5 Swips each
Sweets and Desserts
Sometimes you just need a sweet fix. Rainbow Drops are very light, so you get quite a few in a bag. A 25g bag is roughly 4.5 Swips.
Yoghurts and Jellies
Yoghurt is a staple for many people. You can eat it with fruit or freeze it for a cold treat.
- Muller Light (most varieties): 0.5 Swips
- Danone Light and Free Greek Style: 0.5 to 1 Swip depending on the flavour
- Rolo Dessert (70g pot): 8.5 Swips
Jelly is also very low in Swips if you choose the sugar free versions.
- Hartley’s 10 Cal Jelly Pots: 0.5 Swips
- Hartley’s Sugar Free Crystals (11.5g sachet): 1.5 Swips
Meringues
Meringues are sweet and crunchy. They go well with fruit and yoghurt as a low swip treat.
- Mini Meringues: 1 Swip each
- Large Meringue Nests: 2.5 Swips each
You can even add some light squirty cream. 3 tablespoons is usually around 0.5 Swips.
Fibre One Bars
These small cake bars are very popular. You can microwave them for a few seconds to make them taste like a warm pudding.
- Fibre One Bars (Popcorn, Birthday Cake, etc.): Around 4 Swips
Chocolate Treats
Chocolate is often the thing we miss the most. You do not have to give it up completely. Here are some approximate values for popular bars with a low Swip value.
- Freddo (18g): 5 Swips
- Cadbury Fudge (25.5g): 5.5 Swips
- Chomp (23.5g): 5.5 Swips
- Curly Wurly (21.5g): 6 Swips
- Flake (25.6g): 6.5 Swips
- Crunchie (32g): 7.5 Swips
- Twirl (34g multipack size): 9 Swips
You can also have a small amount of chocolate spread. One teaspoon of Nutella is roughly 1.5 Swips.
Ice Cream
Ice cream tubs like Halo Top are lower in calories than regular ice cream and as such have a low swip value. The values vary by flavour but are usually between 3 and 4 Swips per 100ml.
For lollies, Skinny Cow offers some good options:
- Mint Double Chocolate Lolly: 6 Swips
- Mini Caramel Bite Lollies: 3.5 Swips
Crisps and Savoury Snacks
If you prefer savoury food over sweet, crisps are a common craving. It is best to buy small bags rather than big sharing bags to help with portion control. Here are some low swip ideas.
- Pom Bears (13g bag): 3.5 Swips
- French Fries (18g bag): 4 Swips
- Quavers (16g bag): 4.5 Swips
- Snaps Spicy Tomato (13g bag): 3.5 Swips
Tips for Managing Your Swips
Here are a few ways to make your allowance go further.
- Weigh your portions. It is easy to guess wrong with things like nuts or cheese.
- Use fruit to bulk out a snack. A small amount of melted chocolate goes a long way over a bowl of strawberries.
- Cut treats into small pieces. This makes them last longer.
- Check the app. Recipes and values change often, so always check the official tools if you are unsure.
Frequently Asked Questions
What are Swips?
Swips stands for Slimming World’s Individual Picks. It is the new name for Syns. The aim is to use language that feels more positive and less about guilt.
Has the plan changed?
The core principles of the plan are very similar. You still have Free Food and Healthy Extras. Swips are just the new name for the counted treats you enjoy in moderation.
How many Swips can I have?
Most members are allowed a certain number of Swips per day, usually around 15. This allows you to enjoy treats without feeling deprived.
Can I still eat chocolate?
Yes. No food is banned. You just need to count the Swip value of the chocolate and ensure it fits within your daily allowance. This is why the low swip treats are best as you can have more!
