How Many Syns In A Flat White Coffee? Are They High In Syns On Slimming World? - Our Syn Guide!

If you can't go without your flat white in the morning, you might be curious as to if this coffee has syns on the slimming world plan, or can you enjoy it syn free?

Flat white coffees are not syn free on the slimming world, but when made with skimmed milk, you can use the milk as your healthy extra A dairy allowance to save syns and enjoy a syn-free coffee. On average a flat white with skimmed milk has around 4 syns.

In our guide below, we will take you through how many flat white coffees you can have on slimming world, syn values of flat white coffee and some low syn alternatives for getting your caffeine fix in.

How Many Flat White Coffees Can I Drink On Slimming World?

At around 4 syns for a flat white with skimmed milk, you could have up to three flat white coffees per day before using the majority of your 15 syn daily allowance, making them quite high in syns.

Flat white coffees can become even higher in syns when they have sugar and are made with full-fat milk, this kind of flat white can have up to 7.5 syns for a small cup which is over half of your daily syn allowance.

To save syns you can use your milk as your healthy extra A dairy allowance, we've listed which types of milk you can use in your flat white below, along with the amount, after this amount you will then have to start synning the milk.

• Whole Milk 200ml.
• Semi-skimmed milk 250ml.
• 1% fat milk 300ml.
• Skimmed Milk 350ml.
• Semi-skimmed goat milk 275ml.

Syn Values Of Flat White Coffee

Flat white coffee has many different syn values according to the kind of milk you use in it and the size of the coffee, to help you compare, we've listed some general syn values down below.

• Small Costa Coffee Flat White (Semi-Skimmed Milk) - 4.5 syns.
• Small Costa Coffee Flat White (Skimmed Milk) - 3.5 syns.
• Pret Flat White Coffee 8oz (Semi-Skimmed Milk) - 5 syns.
• Nescafe Gold Flat White Instant Coffee 8 x 12.5g Sachets - 2 syns.
• Greggs Flat White Coffee - 3.5 syns.
• Costa Coffee Flat White (Whole Milk) - 6 syns.
• Coffee#1 Flat White with Oat Milk - 3 syns.
• Pret Flat White Coffee (Skimmed Milk) - 3 syns.
• Small Costa Coffee Flat White (Oat Milk) - 5 syns.
• Costa Coffee Flat White (Coconut Milk) - 4 syns.
• Costa Coffee Flat White (Almond Milk) - 3.5 syns.
• Pret Flat White Coffee (Soya Milk) - 3.5 syns.
• Costa Coffee Flat White (Soya Milk) - 3 syns.
• Kenco Flat White Instant Coffee Sachets x8 - 3.5 syns.
• Kenco Duo Flat White Instant Coffee x6 - 4 syns.
• Pret Flat White Coffee (Rice Coconut Milk) - 5 syns.
• LEON Flat White Coffee - 5 syns.
• Costa Coffee Iced Flat White with Whipped Milk (Semi-Skimmed Milk) - 4 syns.

Low Syn Alternatives To Flat White Coffee

If you find flat white coffee to be too high in syns, there are plenty of other coffees you can try as low-syn alternatives, we've listed a few down below to help you out.

• Costa Cappuccino full fat version - 6.5, 8.5 ,11.5.
• Costa Cappuccino semi-skimmed milk - 3.5, 5, 6.5.
• Costa Skinny ice latte - 5, 7, 9.5 syns.
• Costa full fat ice latte - 7.5, 10.5, 13.5.
• Costa caramel full fat latte - 7.5, 12, 15.5 syns.
• Costa soy milk latte - 5, 6.5, 9.5.
• Costa skinny caramel latte - 5, 7.5, 10 syns.
• Starbucks Iced café latte - 7.5 syns.
• Starbucks Caramel Latte Premium Instant Coffee - 4.5 syns a sachet.
• Costa Latte full-fat type - 7, 9.5, 13 syns (smallest to largest).
• Kenco Iced Latte Original Instant Coffee Sachets - 4 syns per sachet.
• Kenco Baileys Latte Instant Coffee Sachets - 3.5 syns per sachet.
• Costa latte made with skimmed milk or skinny - 4, 5.5, 7.5 syns.
• Starbucks Semi-skimmed chair tea latte - 5, 7.5, 10, 13 syns.
• Starbucks soy iced cafe latte - 3.5, 5, 5,5 syns.
• Starbucks Chai tea latte full fat - 6.5, 9.5, 13, 16 syns.
• Kenco Cappuccino Unsweetened Instant Coffee Sachets - 3 syns per sachet.
• Starbucks Cappuccino full fat - 4.5, 6, 7, 9.5 syns.
• Starbucks semi-skimmed iced cappuccino - 3.5, 5 syns.

Final Words

Overall, Flat white coffee has on average 4 syns when made with skimmed milk, meaning you could have up to three on the slimming world plan before using the majority of your syn allowance. To save syns we recommend using skimmed kinds of milk in your coffee or using the milk in your coffee as your healthy extra A dairy allowance.

Frequently Asked Questions

How are syn values calculated?

Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.

Do syn values change?

Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.

How many syns should I have per day?

Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.