Frequently Asked Questions Slimming World 2026 SWIPS
There are so many things that people have asked about the new Slimming World plan, so I wanted to share with you a few answers you may be looking for from my understanding.
Your Guide to Swips (Formerly Syns)
If you have looked for weight loss tips recently, you might have noticed a change in words. Slimming World has moved away from the word “Syns” and now uses the term “Swips.”
People often ask me how many points are in their favourite treats. It can be confusing to work out where a chocolate bar or a bag of crisps fits into your day. To help you out, I have put together this simple guide on what Swips are and the values for some popular foods.
Disclaimer: I am not a consultant or trained by Slimming World. This information is simply my own understanding based on publicly available information. Please always check with Slimming World directly or look at their app to get the most accurate and safe details for your plan.
What Are Swips?
Swips stands for Slimming World’s Individual Picks.
In the past, these were called Syns. The company decided to change the name to make the plan feel more positive. The old name made some people feel guilty about eating treats, but the plan is all about balance.
Swips are numbers given to foods that are not “Free Foods.” Free Foods include things like fruit, vegetables, pasta, and lean meat. You can eat those without counting.
Swips are for foods that are higher in calories and less filling, like cake, alcohol, and crisps. Counting them helps you enjoy a little bit of what you love without ruining your weight loss.
You can read more about this change on the Slimming World Blog.
How Many Can I Have?
The amount allowed depends on you. Usually, the plan suggests different amounts for men and women.
- Women: Often allowed up to 25 Swips a day.
- Men: Often allowed up to 35 Swips a day.
However, this is just a general guide based on weight and gender. It is best to speak to a consultant to find your specific number.
Common Swip Values
Please note that these numbers are estimates. Brands change their recipes often, so always check the packaging or the official app.
Chocolate and Sweets
Chocolate is tasty, but it uses up your allowance quickly because it has lots of sugar and fat.
- Freddo: 5
- KitKat (2 fingers): 5.5
- KitKat (4 fingers): 11
- Jaffa Cake: 2.5 each
- Milky Way (fun size): 3.5
- Crunchie (32g bar): 7.5
- Marshmallows: 1 for a standard size, or 4 for 25g
Biscuits
- Digestive (standard): 3.5
- Chocolate Digestive: 4
- Custard Cream: 3
- Biscoff Biscuit: 2
- Pink and White Wafer: 4
Ice Cream and Lollies
- Solero (90ml): 5 (This is often a lower choice compared to others)
- Fab Lolly: 4
- Magnum (Classic/Mint/White): Between 11 and 13. These are quite high.
- 99 Cone (with Flake): Around 12.5
Crisps and Savoury Snacks
- French Fries (21g bag): 4.5
- Quavers (16g bag): 4.5
- Pom Bears: Between 3.5 and 5 depending on the bag size
- Popchips (small bag): Around 4.5 to 5.5
Sauces and Basics
- Sugar (1 level teaspoon): 1
- Ketchup or BBQ Sauce (1 level tablespoon): 1
- Light Mayonnaise (1 level tablespoon): 2
- Butter (10g): 2.5
A Note on Healthy Fats
There has been a big update regarding healthy fats. Foods like avocado, nuts, seeds, and olive oil used to always be counted as Syns.
Now, under the new updates, these can often be chosen as a “Healthy Extra” instead of coming out of your Swips allowance. This helps you get good nutrients into your diet. You can see more details on these updates in my guide to Slimming World 2026.
Frequently Asked Questions
Why did the name change from Syns to Swips?
The word “Syn” sounded a lot like “sin.” This made people feel like they were doing something bad by eating a treat. “Individual Picks” sounds more like a personal choice, which is a positive way to look at food.
Are mashed bananas free?
No. Fresh fruit is usually free, but Slimming World asks you to count bananas if you mash or blend them (like in a smoothie). This is because it is easier to eat a lot more calories quickly when fruit is liquid or soft. A mashed banana is usually around 4 Swips.
Can I save my Swips for the weekend?
Some people try to save them up for a Saturday night, but the plan works best if you use your allowance daily. This stops you from feeling deprived during the week and bingeing on the weekend.
Is alcohol free?
No, alcohol has Swip values. For example, a small glass of wine or a measure of gin usually has a value you need to count. You can check specific values in my original guide.
