Slimming World Syns List: My Favourite Treats Under 5 Syns

Here are my favourite treats on Slimming World under 5 syns. Of course, whilst not an official Slimming World syns list, it should still be helpful if you are looking for ideas too.

Sometimes, however healthy you are trying to be, you just want snacks. When is your snacking time? I find that I am worse when I am bored in the evenings or if I am feeling emotional, like after a counselling session.

If you’re looking for something that isn’t included in this list, I’ve also put together a guide to Slimming World Syn values, covering lots of other everyday foods and ingredients. It’s worth having a look if you’re trying to work out the Syns in something specific rather than just looking for a little treat.

Just Average Jen is an independent blog not connected with any weight loss plan. Please check nutritional values and/or syns/Swips yourself. Information correct at time of writing – always check official Slimming World materials for updates.

My favourite treats under 5 Syns (now called Swips)

Let’s be honest for a minute…

Sometimes you don’t want another apple.

Or a bowl of grapes.

Or carrot sticks.

Sometimes you just want chocolate.

When I was following Slimming World, I realised that trying to avoid every treat usually backfired. I’d spend all evening thinking about chocolate until eventually I’d eat far more than I actually wanted.

Finding treats that fitted within my daily allowance made a huge difference. Instead of feeling deprived, I could enjoy something sweet or savoury without feeling like I’d “blown it”.

Although Slimming World now calls Syns Swips (Slimming World’s Individual Picks), lots of people still search for Syns, so I’ve used both terms throughout this guide. As always, these are unofficial values, so it’s worth checking the latest information if you’re currently following the plan.

There are so many healthy snacks you can enjoy on the Slimming World plan. I have written a full post of my favourite syn-free snack ideas. We don’t always want speed foods, do we, and that is why we have a daily syn allowance!

Other good things to snack on are your healthy extra A choice of or perhaps a cereal bar, bowl of cereal or some toast from your healthy extra B choice. How many syns you use is entirely up to you. Whether you use all your allowance on snacks or just a few, the choice is yours!

However, Slimming World snacks low syn and under 5 syns, when that is all you have left, is where I want to help, as this is a position I often have found myself in! Because of that, this Slimming World syns list won’t contain everything you might fancy, but it may give you some ideas of new snacks that I love!

You don’t have to avoid treats

One of the biggest lessons I learned during my weight loss journey was that banning foods rarely worked for me.

The more I told myself I couldn’t have chocolate, the more I wanted it.

Instead, I found it much easier to build small treats into my week. Sometimes that was a Freddo after dinner, other times it was a hot chocolate while watching television.

It wasn’t about eating perfectly.

It was about finding a way of eating that I could actually stick to.

That’s why I still think lists like this are so useful.

Choosing treats that actually satisfy you

Not all five-Swip treats are equal.

Some disappear in two bites and leave you wanting more.

Others feel surprisingly indulgent and satisfy that craving completely.

I’ve found it helps to ask yourself what you’re actually craving.

If it’s chocolate, don’t eat jelly sweets just because they’re fewer Swips.

If you’re craving something crunchy, popcorn or crisps might hit the spot far better than a biscuit.

Choosing what you genuinely fancy often leaves you much more satisfied than simply choosing the lowest number.

Can you enjoy these snacks on other weight loss plans?

If you follow Weight Watchers (WW), Noom or any other weight loss plan you can usually count these in another way, such as points or calories. Of course, always check your plan for advice. Naturally, I can’t list Slimming World syns for everything, and no Slimming Syns list would be helpful as it would be too long so I am just sharing my favourites!

Slimming World Chocolate Syns List: Bars and Treats Under 5 Syns

Of course, there are many things you can break or cut a piece off to fall within five syns or less, but these are actual bars/packs you can get for this allowance and their syns. It isn’t the longest Slimming World syns list as it is just our favourites, but it should help you with some ideas.

• Cadbury buttons, a 14.4g bag – 4
• Chomp, a standard 12g bar – 3
• Freddos are usually 5 syns, which makes them very popular on Slimming World
• Mini eggs – 1 each
• One Ferrero Rocher – 4
• One Lindt Lindor ball – 4
• Fun size bars: Maltesers and Twix – 5, Mars bars – 4, Milky Way – 3.5, Snickers – 4.5
• Milkybar (12g bar) – 3.5
• Skinny bars: crunch – 3, Dreams – 4.5

How many Syns are in a Twix?

If you’re a Twix fan, the smaller fun-size bars can be a handy way to enjoy a chocolate treat without using too many Syns. As a guide, a fun-size Twix is approximately 5 Syns, so it fits within the allowance I’ve focused on in this article. A full-size Twix will have a different value, so make sure you’re checking the weight of the bar rather than assuming they’re all the same. As always, check the latest Syn value in the Slimming World app.

How many Syns are in Maltesers?

If you’re a Maltesers fan, a fun-size bag is approximately 5 Syns, making it one of the chocolate treats you could choose when you’ve got five Syns available. The important thing is to check which size bag you’re buying, as the larger sharing bags and standard packs won’t have the same value. I know how easy it is to keep reaching into a bag of Maltesers without really thinking about how many you’ve eaten! As always, check the latest Syn value for your particular packet in the Slimming World app.

Sweets Slimming World Syns List

These are better calculated as individual sweets, so here are some sweets for under 5 syns. As you rarely have just one, they often are not on a Slimming World syns list, but if you can be restrained and only have a few, they are worth it! Of course, not all you could have, but a few we like in our house, so you might like too.

• Aniseed ball – 1.5
• Bonbon – 1.5
• Flying saucer – 0.5
• Jelly baby – 1
• Cola Bottle – 0.5
• Werther’s original sugar-free – 1

Cakes Slimming World Syns List

There are not many cakes you can enjoy for under 5 syns guilt-free, but here are a few that made our favourite cake Slimming World syns list that you may enjoy!

There are a lot of cakes you can have 25g of for approximately 5 syns including Battenberg, angel cake, Carrot cake (though my healthier version is better!), Bakewell tart and chocolate fudge cake. Here are some other approximate choices, of course, all brands are slightly different.

• Mini chocolate brownie – 3
• Chocolate cornflake cake – 3
• Chocolate crispy cake like the kids make – 3.5
• Bitesize flapjack – 4
• Mini ring doughnut – 3
• Jam and cream mini roll – 5

Rice Cakes

Another thing to consider is rice cakes. I know they are not cakes, but hear me out, there are not many syns in a rice cake and they are tasty! But, how many syns are in Snack a Jacks, I have you covered as I love them!

How many Syns are in Snack a Jacks?

I love rice cakes when I fancy something crunchy, and Snack a Jacks are a popular choice if you’re following Slimming World. The important thing is to check whether you’re buying the larger individual rice cakes or one of the smaller bags, because the Syn values can be quite different.

As a guide, the jumbo Snack a Jacks are approximately 2–3 Syns each, depending on the flavour, while the bags are generally around 4–6 Syns per packet. That means some varieties fit nicely into a five-Syn allowance, while others are slightly over. It’s worth checking the flavour and packet size in the Slimming World app before buying.

Jelly

Jelly is a popular snack on Slimming World because it is generally quite low-syn and also sweet. Here are a few choices for under 5 syns.

• Jelly cubes, 25g of cubes as sold – 3.5
• Ready-to-eat pot – 4
• No added sugar ready-to-eat jelly pot – 0.5
• Hartley’s sugar-free jelly crystals – 1.5 syns (11.5g sachet)

Ice-cream

Ice-cream is generally hard to get under 5 syns, but here are some choices that may help!

Skinny Cow Lollies

• Skinny Cow Mini caramel bite lollies – 3.5 each
• Skinny Cow Caramel shortcake ice cream lollies from triple pack – 4.5 each

An ice cream treat just over 5 Syns

If you fancy something a little more substantial, a Skinny Cow ice cream sandwich has previously been listed at approximately 6 Syns. It’s slightly over the five-Syn limit I’ve focused on here, but it could still be an option if you’ve got a few more Syns available. Just check the current value in the Slimming World app before adding it to your food diary.

Halo Top Ice cream syns

As you can see below there is a huge variety of flavours and you can enjoy 100ml for the following syns

• Halo top Cinnamon roll, Vanilla Bean, Red velvet, Candy bar and Strawberry cheesecake flavours – 4
• Halo top chocolate, oatmeal cookie, cookies and cream, sea salted caramel peanut butter cup, toasted coconut (dairy free) and sea salt (dairy free) – 3.5
• Halo Top Birthday cake flavour and Chocolate (dairy free) – 3

The Halo Top ice cream is amazing and doesn’t taste low-fat at all, so I would recommend trying it for a nice treat.

Yoghurts and chocolate desserts

• Muller Light yoghurts‘ most varieties – 0.5 each.
• Danone Light & Free yoghurts – 0.5-1 each
• Muller light chocolate fix layers – 3.5-5 each

Meringues

Meringues are a great way to add sweetness and crunch to yoghurt or to make a bowl of berries seem so much more special. Large meringue nests are usually around 2.5 each, but can depend a little on brands. Mini meringues are around 1 each.

If you want to add a bit of flavour, try some fat-free yoghurt, fromage frais, or quark. Don’t forget that you can still enjoy cream – try light squirty cream, which only costs about 0.5 for three tablespoons.

Meringues don’t often make a Slimming World syns list as they are usually combined with other ingredients so classed as more of a recipe but I think for a sweet kick they are perfect.

Slimming World Biscuit Syns List: Digestives, Jaffa Cakes and More

Each of these is the syn value for an individual biscuit! I am a big biscuit fan, so this is helpful to others who, like me, easily snack on a biscuit or two! These are my favourites; different brands vary, and recipes can change, but it should give you a good guess.

• Mikado sticks – 0.5
• McVities digestive thins and chocolate fingers – 1.5
• Arrowroot and coconut rings – 2
• Oreo (standard not double stuff etc!) and Jaffa cakes – 2.5
• Custard creams, chocolate chip cookies (small biscuit ones not big bakery ones!) and Belvita – 3
• Crunch cream, fig roll or a plain digestive – 3.5
• Chocolate digestive – 4

Gullon sugar-free biscuits are a popular brand of low-sugar biscuits but some are better than others! Here are the ones I have tried and think should make any Slimming World syns list, I am not sure about any of the others.

• Shortbread -1.5
• Cookies and Maria – 1
• Fibre biscuits and vanilla/chocolate wafers – 2
• Plain digestives – 2.5
• Dark chocolate digestives – 3
• Wholegrain breakfast biscuits – 3.5

How many Syns are in a digestive biscuit?

If you’re anything like me, a digestive biscuit with a cup of tea is sometimes exactly what you fancy! As a guide, a standard plain digestive is approximately 3.5 Syns, while a chocolate digestive is around 4 Syns. That means either could fit into a five-Syn allowance, although having two would take you over. Different brands and biscuit sizes can vary, so check the latest values in the Slimming World app.

Spreads for toast

If you have your healthy extra b choice available still, then you might consider having something on toast, there are lots of choices under 5 syns you could try. I love peanut butter on wholemeal toast personally! To me I would accept any syns in peanut butter as it is amazing (crunchy of course!).

Here are a few ideas and their approximate syn values per tablespoon. Pop them on your meal plan!

• Chocolate spread including Nutella – 4
• Jam – 2
• Reduced sugar jam – 1
• Marmalade – 2, reduced sugar – 1.5
• Peanut butter – 4.5, reduced fat – 4
• Marmite – free
• Honey or Golden syrup – 2.5

Slimming World Syns list: my favourite Savoury snacks

Sometimes all I want is something crunchy while watching a film, and that’s where these snacks come in. Whether you prefer crisps, popcorn or crackers, there are lots of options that still fit comfortably into your daily allowance.

Crackers and crispbreads

Each of these approximate syn values is for one cracker or crispbread. I usually write out this Slimming World syns list at Christmas and pop it on the table with the cheese and crackers to remind me!

• Crackerbread – 1
• Melba toast – 0.5
• Large rice cakes – 1.5-2
• Breadsticks, plain – 1, mini – 0.5 and flavoured – 1.5
• Butter puffs – 2.5
• Cream Crackers – 2
• Oatcakes, cheese/seeded – 3, plain – 2.5
• Snack a Jacks jumbo – 2-3
• Snack a Jacks bags – 4-6.

Slimming World Crisps Syns List: Quavers, Pom Bears, Skips and More

• 3.5 Syns: Snaps Spicy Tomato (13g) and Pom Bears (13g).
• 4 Syns: Cheetos (15g), French Fries (18g) and Pom Bears (15g).
• 4.5 Syns: Twiglets (24g), Skips (17g), French Fries (21g), Quavers (16g), Frazzles (18g), Popchips (23g) and Snaps (18g).

A couple of options just over 5 Syns

• 5.5 Syns: Quavers (20g) and Snaps (21g).

These are approximate Syn values, and the size of the packet can make a difference. It’s always worth checking the latest information in the Slimming World app, particularly if you’re buying a different size or flavour.

How many Syns are in a bag of Quavers?

If you fancy a bag of Quavers, the packet size makes a difference to how many Syns you’ll need. As a guide, a 16g bag is approximately 4.5 Syns, while a 20g bag is around 5.5 Syns. So, if you’re looking for a treat under 5 Syns, the smaller bag is a good option. Just remember to check the latest values in the Slimming World app, as products and their Syn values can change.

How many Syns are in Pom Bears?

Pom Bears are one of those snacks I think are handy when you fancy a whole packet of crisps rather than trying to stop yourself after a handful! As a guide, a 13g bag is approximately 3.5 Syns, while a 15g bag is around 4 Syns. Both are under 5 Syns, making them worth considering when you’re looking for a savoury treat. As always, check the packet size and the latest values in the Slimming World app, as these can change.

How many Syns are in Mini Cheddars?

If you love Mini Cheddars as much as I do, you might be wondering whether you can squeeze a packet into your daily Syn allowance! A standard 23g multipack bag of Jacob’s Mini Cheddars is 6 Syns, so it’s just over the five-Syn limit I’ve focused on in this list. They’re still an option if you’ve got enough Syns available, though, and sometimes it’s worth choosing the snack you actually fancy rather than settling for something else! Just make sure you check the packet size and the latest value in the Slimming World app.

How many Syns are in Popchips?

If you fancy something crunchy but want a change from your usual crisps, Popchips are another option worth considering. As a guide, a 23g bag is approximately 4.5 Syns, which puts it just under the five-Syn limit. I always think it’s handy to have a few different savoury snacks to choose from, especially when you want something to enjoy while watching television rather than automatically reaching for chocolate! Just check the flavour, packet size and current Syn value in the Slimming World app, as these can vary.

How many Syns are in Skips?

Skips are one of those crisps that remind me of being younger, and they’re a nice option when you fancy something savoury without using too many Syns. As a guide, a 17g bag of Skips is approximately 4.5 Syns, so it fits within the five-Syn limit I’ve used for this list. Just be sure to check the packet size, as larger bags may have a different value, and double-check the latest Syn information in the Slimming World app.

Popcorn

If popcorn is more your thing here are my favourites.

• Lightly sea salted Propercorn, 20g bag – 4
• Metcalfe’s Skinny popcorn cinema sweet 11g pack – 2.5
• Metcalfe’s Skinny popcorn cinnamon sweet 25g pack – 5.5
• Metcalfe’s Skinny popcorn Sweet and salty 17g pack – 4

A popcorn option just over 5 Syns

If you have a little more than five Syns available, Metcalfe’s Skinny Popcorn Cinnamon Sweet (25g) is listed at approximately 5.5 Syns. As with the other snacks, check the current value in the Slimming World app, as products and recipes can change.

Slimming World Syns List: Drinks under 5 syns

People often focus on food and forget that drinks can quickly use up their daily allowance too. The good news is that there are still plenty of options if you fancy a coffee, hot chocolate or even an alcoholic drink.

Remember that portion size makes a huge difference, particularly with wine and coffee shop drinks.

Beers, Lagers, Ciders and Ales

All these syns are approximate and different brands can vary a little. That said, as you can see, there are a selection available under 5 syns for half a pint.

• Ale and beer under 3.5% vol – 3.5
• Ale and beer 3.5%-4.2% vol – 4.5
• Ale and beer 4.2%-4.7% vol – 5
• Cider, reduced alcohol or alcohol-free – 5
• Lager, Reduced alcohol/light – 3.5
• Lager, alcohol-free – 3

Wines

I have a full post about choosing a wine that you may find helpful, but these approximate syn values should help. Do check the glass sizes, though, these are all for 125ml! I don’t know about you, but I much prefer a 250ml glass, so I have to double these!

• Bucks Fizz – 3.5
• Red wine, 10-12% vol – 5
• Rose wine, 8-10% vol – 4.5
• Rose wine, 10.5-12.5% vol, – 5
• White wine, 8-10% vol – 4.5
• White wine, 10.5-12.5% vol – 5
• Reduced alcohol wine, 5.5% vol – 3
• Low Alcohol or Alcohol-free wine with 1.2% or less vol – 1.5
• Sparkling wine, champagne/prosecco/cava etc 11-12% vol – 5

Spirits and gin syns

If you find a pre-mixed spirit can which is marked as low calorie or diet it generally will be around 3.5 syns for a 250ml can. Of course, individual ones can be checked on the Slimming World app or website as these are approximate.

If you enjoy spirits with a low-calorie or diet mixer, then usually you only count the spirit. Most low-calorie mixers eg diet lemonade, diet Coke etc are free. This means there are so many you can have for five syns or less, these are all for 25ml unless stated otherwise.

• Brandy, Gin, Tequila, Vodka, Whisky, Archers (or other 21% vol schnapps) and Amaretto – 3
• Rum (35-40% vol), Gin liqueurs and Malibu – 2.5
• Martini, dry 50ml – 2.5, sweet 50ml – 4
• Cointreau and Baileys – 4
• Tia Maria – 3.5 and one of my favourites with Diet Coke!

Alcopops

Very rarely are these under 5 syns so the chances of finding them on any Slimming World syns list is low. Check the Slimming World app or website for the syns. A general rule, though, is, expect them to generally be high!

I want to remind you to drink responsibly and know your limits. For support visit DrinkAware.

Coffees

If you make coffee yourself and use your healthy extra A choice for milk you can have it within your free and A choice allowance. If not here are some approximate syns you may find helpful.

• Cappuccino (skimmed) – 3-5
• Cappuccino (semi-skimmed) – 4-6
• Cappuccino (whole milk) – 5-7.5
• Latte (skimmed) – 3.5-5.5
• Latte (whole milk) – 7-10.5
• Mocha (whole milk) – 10.5-15.5
• Mocha (skimmed) – 9-13.5

So, as you can see, it is so much better to make it yourself and you are more likely to get it under 5 syns! How many syns in sugar I hear you ask? Well, I prefer sweetener as it is syn-free.

How many Syns are in a teaspoon of sugar?

If you like sugar in your tea or coffee, it’s worth remembering to include it in your daily allowance. As a guide, a level teaspoon of ordinary granulated sugar is approximately 1 Syn, while a level tablespoon is around 2.5 Syns. I know it’s easy to forget about the little extras when you’re making yourself a cuppa, especially if you have several throughout the day! If you’re following Slimming World, check the latest values in the app, particularly if you’re measuring out larger portions.

Hot chocolate

There are many hot chocolate powders you can have under 5 syns.

• Highlights hot chocolate (11g) – 2
• Options hot chocolate sachet – 1.5-2
• Options indulgence – 2.5

Milkshake

• Crusha milkshake syrup, no added sugar 25ml – 0.5 syns
• Crusha milkshake syrup 25ml – 2
• Nesquik milkshake powder – 1 per level tsp of all flavours.

How to calculate your syns?

Check how to calculate your syns for anything you don’t find on a Slimming World syns list or their online directory with my unofficial syns calculator.

Slimming World members, of course, have use of the app but if you are having to budget and let your membership lapse, you can keep trying to reach your weight loss goals with a little help.

How many Syns are in 100 calories?

You might have heard that 20 calories is roughly equivalent to one Syn, which would make 100 calories around five Syns. It’s a handy little rule of thumb, particularly when you’re looking at something like chocolate or sweets, but it isn’t an accurate way to calculate the Syn value of every food.

Slimming World’s system also takes other factors into account, including whether a food contains ingredients that qualify as Free Food. This means two foods with the same number of calories won’t necessarily have the same Syn value.

I would always use the Slimming World app to check the actual Syn value rather than relying on the calories alone, especially if you’re trying to keep track of your daily allowance.

Tips for making treats part of a healthy lifestyle

One thing I wish I’d understood much earlier is that having a treat doesn’t undo all your progress.

What usually causes problems isn’t one biscuit.

It’s deciding you’ve “failed” because you ate the biscuit and then giving up for the rest of the day.

Now I look at treats very differently.

If I fancy something, I enjoy it, move on and carry on eating normally afterwards.

Healthy eating is about what you do most of the time, not what you eat once in a while.

Keep healthier snacks nearby too

Although this page is all about treats, I still think it helps to have some filling snacks available for those moments when you’re genuinely hungry.

Some of my favourites include:

• Boiled eggs
• Greek yoghurt
• Apple slices with peanut butter
• Cottage cheese
• Vegetable sticks and hummus
• Fresh fruit
• Homemade popcorn
• Light Babybel

Sometimes what we really need isn’t chocolate at all…

It’s lunch!

Frequently Asked Questions

Are these official Slimming World Swip values?

No. This is an unofficial guide based on nutritional information available when the article was updated. Product recipes and Slimming World guidance can change, so always check the official app if you’re unsure.

Why are Syns now called Swips?

Slimming World changed the name in 2026. Swips stands for Slimming World’s Individual Picks, but many people still search using the old term Syns.

Can I still lose weight if I eat chocolate?

Absolutely. Many people successfully lose weight while including treats as part of a balanced eating plan. The key is enjoying them in moderation rather than feeling you have to avoid them completely.

Is it better to have one larger treat or several smaller ones?

That really comes down to personal preference. Some people prefer one satisfying chocolate bar, while others would rather spread their allowance across several smaller snacks. The best approach is the one that leaves you feeling happy and satisfied.

What if my favourite snack isn’t on the list?

Recipes and products change all the time, so it’s impossible to include everything. If you can’t find your favourite, check the official Slimming World app or use a Swips calculator to estimate it.

If you found this helpful please share!