Unofficial guide: How many syns are in your favourite treats

How many syns are in…? There are so many questions asked online about the number of syns in certain foods and how an item fits with your weight loss. This list is the most popular questions asked and the answers you need to help you lose weight!

Please remember this is the syns based on research I have done and they are always subject to change so please do check yourself to ensure you have the most accurate and up to date information.

These lists should also help you with other weight loss plans as a rough guide to how healthy different options are.

What are Syns?

Syn values are a feature of the Slimming World diet, designed to help dieters enjoy treats in moderation while still losing weight. A Syn value is a numerical representation of the caloric content of a food item, with 1 Syn approximately equal to 20 calories. Foods that do not qualify as Free Foods are assigned a Syn value, everyone on the Slimming World plan gets a daily syn allowance.

How many syns can I have?

Slimming World like to say that they assign syn allowances based on individual discussion with consultants but the general guide is based on weight and gender.

Men’s syn allowance

Up to 16 stone – 25 syns a day.
Between 16 and 20 stone 30 syns a day
Over 20 stone 35 syns a day.

Women’s syn allowance

Up to 16 stone – 15 syns
Between 16 and 20 stone 20 syns a day.
Over 20 stone 25 syns a day.

Why do men and women have different syn allowances?

Men and women have very different metabolisms and Slimming World decided this fit with the different calorie allowances for men and women.

This also explains why men often appear to lose weight at Slimming World much more quickly if they weigh 20 stone plus and are advised only up to 15 syns a day they are inevitably going to lose more weight, aren’t they?

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!

How many syns are in chocolate and sweet snacks?

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 kitkat?

A two-finger KitKat is usually 5.5 syns and a four-finger KitKat 11 syns. There are some slight variations for different flavours, however.

How many syns in a jaffa cake?

Each Jaffa cake is 2.5 syns.

How many syns in a Freddo?

A Freddo either the standard one or the caramel one is each 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 Whip snack bars?

All varieties of the Skinny Whip bars at 25g each are 4.5 syns.

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 as are the soft caramels. If you can find the sugar-free sweets they are half a syn each.

How many syns in a Solero ice lolly?

A 90ml Solero in most flavours is 5 syns, if you go for the Crumbly biscuit lolly though this is 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 posts all around 2.5 or 3 syns and the 450g posts 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 size 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? How many syns in a chocolate digestive?

A standard digestive biscuit is 3.5 syns (approx), a gluten-free digestive is 2.5 syns (approx) and a chocolate-coated digestive is 4 syns (approx).

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

How many syns in a Go Ahead bar?

The Go-Ahead bars vary a little depending on flavour but are all 3 or 3.5 syns per slice (approx).

The Go Ahead fruit and oat bakes however are around 6.5 syns each and the cake bites 5 syns per pack.

How many syns are in a Snickers bar?

There are so many different sizes of Snickers bars. The mini 18g bar is 4.5 syns, the 35.5g bar is 9 syns and the 48g bar is 12 syns.

Others are varying amounts but this should give you a good idea.

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?

Custard cream biscuits are 3 syns each, including the gluten-free versions.

How many syns in a Cornetto?

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?

Magnums also vary in syns with all the 100-120ml varieties being around 11-13.5 syns. 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

How many syns are in crisps and savoury snacks?

How many syns in 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 in 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 25g is 5.5 syns (approx), if popped with oil and salted 25g is also 5.5 syns (approx).

How many syns in Pom Bears?

Bags of Pom Bears approximate syns are, 13g 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 (approx) 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 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?

Cream crackers and Jacobs cream crackers are 2 syns each.

Why isn’t it syn-free?

How many syns are in an avocado?

Slimming World asks you to syn avocado on the plan, this is something which causes a lot of controversies as they are also described as healthy by many diets.

Avocados, compared to other fruits, are not low in calories and a medium avocado has around 250 calories and 23g of fat. That said these are often referred to as healthy fats.

They are a good source of dietary fibre, like many fruits and vegetables, and a lot of research suggests they help you to stay feeling full for longer.

Avocados are high in a variety of vitamins and minerals so are very much a superfood when it comes to a concentrated source of vitamins and minerals. This doesn’t stop Slimming World from asking you to syn them, unfortunately.

A whole avocado either fresh or pureed is around 14 syns. If instead, you prefer to work out the syns based on weight or are not having a full avocado then 100g of avocado is approximately 9.5 syns

Avocado oil, if this is something you are interested in using, is synned in the same way as other oils, around 2 syns per teaspoon or 6 syns per tablespoon.

How many syns in a Muller 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 Muller Light crunch varieties and the Muller Amore varieties which are around 2.5 and 1-1.5 syns respectively.

The Muller 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 you will find handy..

How many syns in protein powder?

Protein powder is synned differently for different brands but around 4.5-5 syns for 25g or 2.5-3 syns for a level tbsp.

How many syns in a 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.

How many syns are in convenience foods?

How many syns in sausages?

I have a full guide to the best sausages you can check your favourites on

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 in 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 higher.

How many syns in microwave rice?

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

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 soup is 2.5 syns and a 280g pot is 2 syns. This soup is a tasty alternative though and much healthier.

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.

How many syns in a KFC rice box?

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

How many syns in sauces and extras?

How many syns 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.

Hellman’s lighter-than-light mayonnaise is half a syn for a level tablespoon so popular in our house!

How many syns in butter?

In general, 25g of butter is 9 syns. A 10g pat of butter is 2.5 syns.

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!

How many syns in honey?

A level teaspoon of honey is 1 syn and a level tablespoon is 2.5 syns.

How many syns in peanut butter?

Standard peanut butter is 1.5 syns for a level teaspoon (approx) or 4.5 for a 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!

How many syns are in 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.

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!

How many syns in pink gin?

Pink gin is synned 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 most is then a 125ml glass is usually 4 syns.

Healthy extra syns

How many syns in a wrap or tortilla?

These are some of the most popular choices with their approximate 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.

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.

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?

Weetabix biscuits are usually 3 syns each or two for your healthy extra b choice.

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 healthy extra a and cheese syns are in my healthy extra a guide.

How many syns is oat milk?

The syns in oat milk vary significantly, 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!

Reminder: How many syns can I have?

The basic amount that most Slimming World consultants will tell you for ease is 15 syns a day. This, however, is not wholly true as Slimming World actually advises based on gender and weight.

These are explained below. Of course, I would always recommend checking with your Slimming World consultant or on their website.

Syns a day for women, the women’s syn allowance

Up to the weight of 16 stone women are allowed up to 15 syns a day.
Between 16 and 20 stone women are allowed up to 20 syns a day.
If you weigh over 20 stone as a woman you are allowed up to 25 syns a day.

Syns a day for men, men’s syn allowance

Men up to 16 stone are allowed up to 25 syns a day.
If a man weighs between 16 and 20 stone they are allowed up to 30 syns a day.
For men over 20 stone, you are allowed up to 35 syns a day.