Frequently Asked Questions About Slimming World Syns (Now Called Swips)

Have you ever been standing in the supermarket wondering how many Syns are in a Magnum, a packet of crisps or your favourite biscuits? I’ve certainly been there! Sometimes you just want a quick answer without having to spend ages looking for it, which is why I’ve put together this guide to the Syn values of popular everyday foods.

You’ll find information about chocolate, biscuits, ice creams, crisps, sauces, drinks and plenty of other things people regularly ask me about. I’ve included foods such as Weetabix, honey and butter too, because it’s not always the obvious treats that leave us wondering how many Syns something contains.

Slimming World now uses the term Swips instead of Syns, but I know lots of people still search for the original name, so I’ve kept both throughout this article. I’m not a Slimming World consultant, and the values I’ve included are based on previous information and research rather than live figures from the plan. They are approximate, may have changed and should always be checked against the official Slimming World app or with your consultant.

Chocolate, Biscuits and Sweets: Slimming World Syn Values

Chocolate is always going to be reasonably high in syns, not because it isn’t tasty, it is, but because it contains no free foods, and is high in sugars and fats! Here are the most commonly asked questions.

How many syns in a Kit Kat?

If you’re wondering how many Syns are in a KitKat, the approximate values I’ve previously used are 5.5 Syns for a standard two-finger KitKat and 11 Syns for a standard four-finger KitKat.

These are older approximate values, and different sizes and flavours, including KitKat Chunky, may have different Syn values. If you’re following Slimming World, check the latest Swip values in the official app to make sure you’re counting the correct product.

How many syns in a Jaffa cake?

If you’re wondering how many Syns are in a Jaffa Cake, the approximate value I’ve previously used is 2.5 Syns for a standard McVitie’s Jaffa Cake. Based on that older figure, two would be around 5 Syns and three would be around 7.5 Syns.

Different brands, sizes and flavours may have different values, and I haven’t independently verified the latest Swip values, so please check the current Slimming World app if you’re following the plan. I think Jaffa Cakes are one of those treats where it’s particularly easy to eat a few without really thinking about it!

How many syns in a Freddo?

A Freddo, either the standard one or the caramel one, is 5 syns.

How many syns are in a Milky Way?

A fun-size Milky Way is 3.5 syns, a standard 21.5g bar is 5 syns, and a 43g twin bar is 9.5 syns.

How many syns in a Crunchie?

A 32g Cadbury Crunchie is 7.5 syns.

How many syns are in Skinny Protein snack bars?

All varieties of the Skinny Protein bars I have seen are 4 syns each.

How many syns in a Penguin bar?

Penguin bars are 6.5 syns each. A penguin cake bar, however, is 5 syns.

How many syns is a Pink and white?

Pink and White Marshmallow sandwiches are around 4 syns each

How many syns are in Gullon sugar-free biscuits?

These are all approximate to the best of my knowledge.

• Gullon sugar-free chocolate chip cookies – 2 syns each
• Gullon sugar-free Maria – 1 syn each
• Gullon sugar-free Shortbread biscuits 1.5 syns each
• Gullon sugar-free cookies 1 syn each
• Gullon sugar-free fibre biscuits – 2 syns each
• Gullon sugar-free plain digestives – 2.5 syns each
• Gullon sugar-free vanilla wafers 2 syns each
• Gullon sugar-free Dark chocolate digestives – 3 syns each
• Gullon sugar-free chocolate wafers – 2 syns each
• Gullon sugar-free wholegrain breakfast biscuits – 3.5 syns each.

How many syns are in Werther’s Original sweets?

The original butter candies are 1 syn each, the creamy toffees are 1.5 syns, and the soft caramels. If you can find the sugar-free sweets, they are half a syn each.

How many syns are in a Solero ice lolly?

A 90ml Solero in most flavours is 5 syns, but if you go for the Crumbly biscuit lolly, it’s a whopping 8.5 syns! If you can get a Walls Solero Apple in 48ml, it is just 2 syns!

How many syns in Aldi Skyr yoghurt?

These yoghurts vary in syns depending on the flavour, with the 150g pots all around 2.5 or 3 syns and the 450g pots 5.5 or 6 syns. Natural fat-free yoghurt is usually free.

How many syns are in marshmallows?

The approximate syns are as follows:

• One standard marshmallow is one syn
• 10 mini marshmallows are just half a syn
• 25g of any marshmallows is 4 syns.

How many syns are in a Bounty?

A standard 57g bar is 14 syns, the Protein Bounty, however, at 60g is just 11 syns, so worth looking out for!

How many syns in a Fab?

A Fab ice lolly is 4 syns for the 58g variety, and the mini 32ml variety is 2.5 syns.

How many syns in a Twirl?

A treat-sized Twirl is 3.5 syns, a 43g Twirl is 11.5 syns, and a 21.5g bar is 5.5 syns.

How many syns in a 99 ice cream?

If you buy from an ice cream van, it will be hard to know as they are all so different sizes. If you buy the Cadbury Flake 99 ice cream cone, it is 12.5 syns for the 125 ml option.

How many syns in Nutella?

Nutella is 4 syns for 15g (approx).

How many syns are in Skinny Syrup?

All varieties of Skinny Food Co. Skinny syrups are 0.5 syns per level tablespoon.

How Many Syns in a Digestive Biscuit or Chocolate Digestive?

If you’re wondering how many Syns are in a digestive biscuit, the approximate value I’ve previously used for a standard plain digestive is 3.5 Syns per biscuit. Chocolate digestives have been around 4 Syns each, while reduced-fat digestives have been approximately 3 Syns and some gluten-free varieties around 2.5 Syns.

Of course, digestive biscuits come in different sizes and brands, and the values can vary more than you might expect. These are older approximate figures rather than freshly verified Swip values, so if you’re following Slimming World, do check the current values in the official app before counting them.

If you buy the plain reduced-fat digestive, it is just 3 syns per biscuit (approx).

How many syns in a Go Ahead bar?

If you’re wondering how many Syns are in Go Ahead fruit slices, the older approximate values I’ve used are 3 to 3.5 Syns per slice, depending on the flavour. It’s worth checking whether you’re counting one individual slice or the whole packet, as that can make quite a difference!

Other Go Ahead products have different values. I’ve previously listed the fruit and oat bakes at approximately 6.5 Syns each and the cake bites at around 5 Syns per pack.

These are historical Syn values rather than freshly verified Swip values, so please check the current Slimming World app for the exact product you’re eating.

How many syns are in a Snickers bar?

If you’re wondering how many Syns are in a Snickers bar, the approximate values I’ve previously used are 4.5 Syns for an 18g mini Snickers, 9 Syns for a 35.5g bar and 12 Syns for a 48g bar.

The important thing is to check which size you’ve bought, because Snickers bars aren’t all the same weight, and the difference can be quite significant. These are older approximate Syn values rather than freshly verified Swip values, so please check the current Slimming World app for the exact product if you’re following the plan.

How many syns in a Biscoff biscuit?

Every single Biscoff biscuit is 2 syns.

How many syns in a chocolate rice cake?

This is another syn value that varies according to brand a little but the average chocolate-covered rice cake is 4 syns.

How many syns in a custard cream?

If you’re wondering how many Syns are in a custard cream biscuit, the approximate value I’ve previously used is 3 Syns per biscuit. Based on that older figure, two custard creams would be around 6 Syns and three would be around 9 Syns.

Different brands and biscuit sizes can vary, particularly with gluten-free versions, so I wouldn’t assume they’re all identical. These are older approximate Syn values rather than freshly verified Swip values, so please check the current Slimming World app if you’re following the plan.

How many syns in a Cornetto?

If you’re wondering how many Syns are in a Cornetto, it really depends on which flavour and size you choose. The older approximate values I’ve used range from 8 Syns for a 90ml Strawberry Cornetto to 12.5 Syns for a 125ml Classico Cornetto.

I’ve included a few examples below, but these are historical Syn values rather than freshly verified Swip values. Ice cream sizes and recipes can change, so it’s worth checking the exact product in the Slimming World app before counting it.

The different flavours of Cornetto have different syns but a few approximate examples are:

• Strawberry 90ml 8 syns
• Mint 90ml 8.5 syns
• Strawberry individual 125ml 10 syns
• Classico individual 125ml 12.5 syns

How Many Syns Are in a Magnum Ice Cream?

If you’re wondering how many Syns are in a Magnum ice cream, the older approximate values I’ve used for standard Magnums are generally between 11 and 13.5 Syns each, depending on the flavour and size. A mini Magnum will usually be a smaller portion, but it’s important to check the exact variety rather than assuming all Magnums have the same value.

I’ve included some examples below to help you compare them, although these are historical Syn values rather than freshly verified Swip values. Magnum products and sizes can change, so please double-check the latest information in the Slimming World app if you’re following the plan.

Here are a few examples of approximate syns:

• Magnum Almond 100ml 12.5 syns
• Magnum Mint 100ml 12 syns
• Magnum Ruby 90ml 11 syns
• Magnum white 120ml 13 syns

Crisps and Savoury Snacks: Slimming World Syn Values

How many syns are in rice cakes or snack-a-jacks?

Bags of Snack-a-Jacks are around 5-5.5 syns depending on the flavour. The large ones are around 2 syns each.

How many syns are in a bag of Quavers?

Depending on the pack sizes the syns in Quavers differ but are approximately. A 20g bag is 5.5 syns, a 45g bag is 12 syns, a 16g bag is 4.5 syns, and 34g is 9 syns.

How many syns in popcorn?

Unpopped popcorn kernels are 4.5 syns for 25g. If popcorn is popped with oil, and sweet popcorn (25g) is 5.5 syns, then salted popcorn (25g) is also 5.5 syns.

How many syns in Pom Bears?

Bags of Pom Bears approximate syns are 13g, which are 3.5 syns; 15g cheese and onion bags are 4 syns, and a 19g bag of original Pom Bears is 5 syns.

How many syns in Twiglets?

A 24g bag of Twiglets is 4.5 syns, and a 45g bag is around 9 syns. If you are weighing for a bigger bag, then 25g of Twiglets is about 5 syns.

How many syns are in Ryvita?

All Ryvita crackerbreads are 1 syn each. The Ryvita sweet varieties, like Ryvita fruit crunch, are 2.5 syns.

How many syns are French Fries?

French fries are popular on Slimming World as they are quite good for the syns. A 21g bag of most varieties is around 4.5 syns.

How many syns are Popchips?

Popchips 23-25g bags are 4.5-5.5 syns each.

How many syns are in cream crackers?

If you’re wondering how many Syns are in a cream cracker, the approximate value I’ve previously used is 2 Syns per cracker, including standard Jacob’s cream crackers. That would make two crackers around 4 Syns and three around 6 Syns, based on those older figures.

Of course, it depends on the brand and size, and the values may have changed since I originally checked them. If you’re following Slimming World now, I’d recommend checking the current Swip value in the official app. And don’t forget to count anything you’re spreading on top, whether that’s butter, cheese or something else!

Why isn’t it syn-free?

How many syns in a Müller Light yoghurt?

Muller Light yoghurts used to be syn-free on Slimming World, but now most varieties are half a syn.

The exception to this is the Müller Light crunch varieties and the Müller Amore varieties, which are around 2.5 and 1-1.5 syns respectively. They are nice though, so in my opinion, worth every bit!

The Müller Light Greek layered yoghurts are also synned and around 1 syn each.

How many syns in a ready-made Slimfast drink?

Slimming World does not share the syns for Slimfast drinks as they do not recommend them. The only official way to check the syns is on their website using the syns calculator. However, I also have an unofficial syns calculator and an updated swips calculator you may find handy.

How many syns in protein powder?

If you’re wondering how many Syns are in protein powder, it depends on the brand, flavour and serving size. The older approximate values I’ve used are around 4.5–5 Syns for 25g of protein powder, or 2.5–3 Syns for a level tablespoon, although a tablespoon isn’t necessarily the same weight for every powder.

Protein powders can vary quite considerably in their ingredients and nutritional information, so I wouldn’t assume they all have the same Syn value. These figures haven’t been recently verified, so please check your particular product in the Slimming World app for its current Swip value.

How many syns in a blended banana?

Slimming World asks you to syn bananas if you mash them in a recipe or blend them in a smoothie. A banana is synned at 4 syns per 100g. If you eat them whole, you are all good as they are syn-free! I know it sounds crazy, but I am just the messenger!

Convenience Foods: Slimming World Syn Values

How many syns are sausages?

I have a full guide to the best sausages, where you can check your favourites. One easy way to tell if it is a good sausage is to opt for one with a high pork content and a low fat content.

How many syns in a jacket potato?

Jacket potatoes, if cooked without any additions such as oil, are syn-free. Check out my Jacket potato guide for healthy fillings and the approximate syns of different jacket potatoes in cafes and purchased in supermarkets.

How many syns for Batchelors Super Rice?

There are lots of different varieties of Batchelor’s super rice with varying syns; however, in general, they are around 1.5 syns per pack made up as directed.

Exceptions are curry packets, BBQ beef pots, sweet and sour pots and curry pots, all at about 1 syn. At 2 syns is the Beef variety packet (100g pack).

How many syns in Aldi couscous?

Aldi basic couscous without flavour is, like any other plain couscous, syn-free as far as I am aware. Other approximate syn values are as follows

The flavoured couscous varieties are all syns. Lemon and coriander, tomato and garlic, and zesty couscous are 2.5 syns the pack, spice infusion is 2 syns per pack.

Chilled premade couscous is, of course, significantly higher.

How many syns in microwave rice?

Most microwave rice varieties and brands are 1 syn per 100g (approx) regardless of flavour.

How many syns in Heinz Tomato soup?

A 400g can of Heinz tomato soup is 4 syns, and a 300g can is 3 syns. A 355g pot of soup is 2.5 syns and a 280g pot is 2 syns.

How many syns in a cup-a-soup?

Cup-a-soup is quite high in syns for what it is, in my opinion. Most sachets are between 4 and 6.5 syns, depending on brand and flavour. Maybe a better option would be to make your own soup?

How many syns are in a KFC rice box?

The veggie KFC rice box is 4 syns, the Zinger chicken one is 11 syns and the Original Recipe chicken is 10 syns.

Sauces, Spreads and Everyday Extras: Slimming World Syn Values

How many syns are in Mayo Light?

Light mayonnaise or reduced-fat mayonnaise is usually 2 syns per level tbsp. Extra light or low-fat is 1 syn per level tbsp.

Hellmann’s lighter-than-light mayonnaise is half a syn per level tablespoon, so it is very popular in our house! If you enjoy it just as much, then this could be a great way to save some of your allowance for other things.

How many syns in butter?

If you’re wondering how many Syns are in butter, the amount you use makes quite a difference, particularly if you’re spreading it on toast, crackers or crumpets. I’ve previously listed approximately 9 Syns for 25g of butter, although this is an older figure that I haven’t recently verified.

I’d recommend weighing your portion and checking the current Swip value in the Slimming World app, particularly if you’re using a different type of butter or a spreadable butter blend. That way, you’re working from the correct value for the product you’re actually eating.

How many syns are in a teaspoon of sugar?

A teaspoon of sugar is 1 syn, a tablespoon is 3 syns and 25g is 5 syns.

How many syns in Marmite?

Marmite is usually syn-free! Supermarket own-brand yeast extracts are usually free too!

How many syns in sour cream?

Sour cream is quite high in syns at around 1.5 syns for a level tablespoon or 0.5 syns for a level tablespoon of reduced-fat soured cream.

This sour cream alternative may be perfect and is much healthier!

How many syns in baked beans?

Baked beans are usually syn-free as long as you don’t buy the ones with sausages in them! Some of the flavoured ones may be different depending on what is added.

How many syns in honey?

If you’re wondering how many Syns are in honey, the values I’ve previously used are approximately 1 Syn for a level teaspoon and 2.5 Syns for a level tablespoon. It’s worth measuring it rather than guessing, especially if you’re adding honey to porridge, yoghurt or drinks, as it’s surprisingly easy to use more than you think!

These are older approximate Syn values, so please check the current Slimming World app for the latest Swip values before relying on them.

How many syns are in smooth or crunchy peanut butter?

Standard peanut butter is 1.5 syns per level teaspoon (approx.) or 4.5 syns per level tablespoon.

Reduced-fat peanut butter is 4 syns for a level tablespoon (approx) but also 1.5 syns for a level teaspoon, so the saving is minimal by swapping to a low-fat variety!

Wine and other drinks

How many syns in a bottle of wine?

All your wine-related syns can be found in my healthiest wine guide. It comes down to red, white or rosé, the glass size and the alcohol content, so be sure to know those before you check.

How many syns in a can of Carling?

A 440ml can is 7 syns (approx), a 500ml can is 8 syns (approx), and a 568ml can is 9 syns (approx).

How many syns are in a pint of lager?

A pint of lager is synned depending on the alcohol content, but approximate syns are.

• 4-6% vol lager it is 6 syns per half-pint.
• For 6%+ vol it is 8.5 syns per half-pint.
• Alcohol-free lager is 3 syns per half-pint.

How many syns in flavoured water?

If you opt for sugar-free flavoured water, it is usually syn-free!

Avoid the ones with sugar in, as they can be high syns and calories, as they are full of sugar! Why not instead make yourself some fruit-infused water?

How many syns in pink gin?

Pink gin is synned in the same way as regular gin, and 37.5% vol is 2.5 syns for a 25ml measure.

How many syns in a bottle of prosecco?

If you choose 11% vol prosecco, which is most, then a 125ml glass is usually 4 syns. Remember, if you pour a glass, it could well be bigger, or is that just me?

Healthy Extra Syns

How many syns are in a wrap or tortilla?

These are some of the most popular choices with their approximate syns, the main thing to consider is the size, if you can choose smaller ones and still enjoy your meal, then it will be lower syns!

• BFree Quinoa and chia seed wraps, wheat and gluten-free 6 pack – 42g, 5 syns each or healthy extra b choice.
• BFree Multigrain wraps, wheat and gluten-free 4 or 6 pack – 42g, 4.5 syns each or healthy extra b choice.
• WW White wraps 6 pack – 48g each 5.5 syns or healthy extra b choice.
• WW Wholemeal wraps 6 pack – 50g each 6 syns or healthy extra b choice.
• Average Mini wraps or tortillas 4.5 syns each
• Average White wraps or tortillas 9 syns each
• Average Wholemeal wraps/tortillas 8.5 syns each
• Average Seeded wraps/tortillas 8 syns each
• BFree High protein wraps 4 pack – 42g 5 syns each
• BFree Avocado wraps, wheat and gluten-free 4 pack – 42g 5.5 syns each
• BFree Sweet Potato wraps, wheat and gluten-free 6 pack – 42g, 4.5 syns each

How many syns in overnight oats?

Overnight oats are synned depending on the ingredients used. Check my overnight oats guide for recipes and syns. If you think of each ingredient and syn those individually, you usually would have a good way of working out the total.

How many syns are porridge oats? How many syns is porridge?

Porridge oats can be used as a healthy extra b choice. Alternatively, 25g is usually 4.5 syns 40g is 7 syns. Any milk added needs to be synned or taken from your healthy extra a allowance.

How many syns are in granola?

Most granola is around 5.5 syns for 25g, of course, those with lots of chocolate in will be higher!

How many syns in toast and butter? How many syns is white bread?

10g of butter, which is the size you get in those little packets in hotels, is 2.5 syns.

Bread is synned at around 4.5 syns for a medium slice of a standard loaf and 4 syns for a wholemeal or seeded medium slice.

How many syns in Weetabix?

If you’re wondering how many Syns are in Weetabix, the traditional biscuits are usually 3 Syns each, so two would be around 6 Syns if you’re not using them as your Healthy Extra B choice.

Two standard Weetabix biscuits have also been a popular Healthy Extra B option on Slimming World, meaning you wouldn’t need to count them as Syns when using that allowance.

Do remember that this applies to the traditional biscuits rather than every Weetabix product. Chocolate Weetabix, Weetabix Minis and other varieties may have different values or allowances, so check the current Slimming World app before counting them.

You can even make Weetabix cake!

How many syns in Shreddies?

Shreddies are 25g for 4.5 syns or 40g for your healthy extra b choice.

How many syns in Cathedral City cheese?

Cathedral City cheddar is synned the same as any other cheese, all the details are in my healthy extra a guide.

How many syns is oat milk?

The syns in oat milk vary significantly depending on brands, check my healthy extra a guide.

How many syns are in a crumpet?

Crumpets, without butter, are around 5 syns each. Giant Warburtons crumpets are around 9 syns each, again this is plain, more if you add toppings!

Are there any foods you always wondered about? What do you think is a good spend of syns, or what would you never use your allowance on? Let me know in the comments below.

Frequently Asked Questions

Why did Slimming World change Syns to Swips?

Slimming World changed the name in 2026 because some people felt the word “Syns” sounded too much like “sins”, making treats feel negative or something to feel guilty about. The new term, Swips, stands for Slimming World’s Individual Picks and reflects that they’re simply your own personal food choices. The way the allowance works is essentially unchanged.

Are Swips the same as Syns?

Yes. Swips are simply the new name for what used to be called Syns. The terminology has changed, but the concept remains the same.

Can I have chocolate on Slimming World?

Yes. Chocolate isn’t off limits—you simply count the appropriate Swip value if you’re following the plan. That’s one of the things many people like about Slimming World: no foods are completely banned.

What are Syns (now Swips)?

Syns were part of the Slimming World plan for many years and are now called Swips. They’re used to help you include foods you enjoy, such as chocolate, biscuits, crisps and other treats, alongside the Free Foods and Healthy Extras that make up the plan. Each food has a value depending on the product and portion size, which is why it’s worth checking exactly what you’re eating rather than guessing. I’ve included lots of popular foods below, but remember that the values can change, so always check the latest information with Slimming World.

How many syns can I have?

Slimming World likes to say that they assign syn allowances based on individual discussion with consultants, but the general guide is based on weight and gender. With men allowed up to 35 syns a day and women up to 25 syns a day, more information on how to work out your syn allowance is in my Slimming World Guide.

Free Foods

Free Foods are foods that can be eaten freely without counting Syns. These include fruits, vegetables, lean meats, fish, and eggs. Healthy Extras are foods that provide essential nutrients and are included in the diet in measured amounts.

These include whole grains, milk, and cheese. Understanding the role of Free Foods and Healthy Extras is essential for balancing your diet and making the most of your Syn allowance. If you use your free foods well, you can truly use your syns on treats like those below!

Looking for the Syn value of something specific? I’ve put together the answers to some of the questions I get asked most often, including how many Syns are in popular chocolates, biscuits, crisps, ice creams, sauces and everyday foods. I’ve kept the original Syn terminology alongside Swips because I know lots of people still search for it that way. These values are approximate and can change, so please double-check anything you’re unsure about in the official Slimming World app.

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