Slimming World 2024 Syns List: Low-Calorie Drinks

Updated on 
30 July, 2023

The Ultimate Guide to Slimming World Drinks: Low-Calorie, Syns-Free, and Delicious

For people who are trying to lose weight on slimming world, drinks can be a sneaky source of syns and calories which can ruin your progress. 

Luckily, a cheeky glass of gin and tonic or a soda will not ruin your weight loss as long as you count the syns per glass. 

Down below we've composed the ultimate list of low syn alcoholic drinks and regular drinks to keep you on track while enjoying yourself on the plan! 

Can I Drink Alcoholic Drinks On Slimming World?

Before we dive into our low syn drinks list, let's, first of all, discuss whether or not alcohol is allowed in the slimming world and if it will affect your weight loss. 

Low, or No-Syn Drinks - Our Ultimate List! (alcoholic & Non)

Slimming world allows alcoholic drinks on their diet within moderation, however, they always suggest their users prevent drinking over the tipping point which is around three large glasses of wine. 

This is because, after the tipping point, users are more likely to go on and make unhealthy food choices.

Our Low Syn List Of Alcoholic Drinks 

Down below we have our ultimate list of alcoholic drinks to keep you on track on the weekends while still losing weight!

Red & White Wines

Red and white wine is often regarded as high in calories and syns, but on average, for a 125 ml glass of dry white your looking at using 5 syns and for a 125ml glass of red wine this will cost you about 5 syns too. 

The key to drinking wine is to drink it within moderation on the plan, the lower percent the lower the syn values too.

Echo Falls 

Echo falls is an excellent low syn wine to choose from, having just 5 syns for a 175ml glass from their summer berries version

You could have up to three glasses of this wine before using up your daily syn allowance for the day. 

  • Echo Falls 9% Summer Berries 750Ml - 7 syns per 175ml glass.
  • Echo Falls Fruit Peach & Mango 5.5% 750Ml - 5 syns per 175ml glass.
  • Echo Falls Fruit Strawberry & Lime 5.5% 750Ml - 5 syns per 175ml glass.
  • Echo Falls Rose Wine & Gin Fusion 750Ml - 9 syns per 175ml glass.
  • Echo Falls Sauvignon Blanc - 6 syns for 175ml glass.
  • Echo Falls Rosé Strawberry & Pink Pepper Seltzer - 3 syns per can.
  • Echo Falls Rosé Blueberry & Hibiscus Seltzer - 3 syns per can.


Most people assume a drink like rum would be off-limits when dieting, however, when measured, this drink is the same in syns as a glass of wine for a double shot. 

For example, a 25ml shot of Captain Morgan spiced rum has 2.5 syns, a double shot would cost you 5 syns, while a 100ml pour would use 10 syns, it's all about the amount your drinking.

  • Ron Santiago De Cuba Carta Blanca Rum 700Ml - 2.5 syns.
  • Bumbu Rum 70Cl - 3.5 syns.
  • Appleton Estate Jamaica Rum 70Cl - 3 syns.
  • Dead Man's Fingers Spiced Rum 37.5% 70Cl - 5 syns for 50ml.
  • Bacardi Spiced Rum 1L - 5 syns.
  • Sailor Jerry Spiced Rum 70Cl - 5 syns.
  • Duppy Share Spiced Rum 70Cl - 3 syns for 25ml.
  • Kraken rum - 5 syns for an ounce.
  • Havana Club Cuban Spiced Rum 70Cl - 4 syns for 30 ml.

Vodka Lime & Soda 

Choosing a vodka lime and soda on a night out is an excellent choice for slimmers, one glass will likely only use between 3-5 syns. This is because vodka measures at 3 syns for a 25ml vodka shot, if you pair this with a calorie-free soda cordial it would be 3 syns or an extra 1 in addition.

Still, three Vodka lime and sodas could use up to 10 syns of your allowance, always check how much sugar your lime cordial has too. 

  • Alfie Vodka, Lime & Lemonade - 6.5 syns a can.
  • Lidl Rachmaninoff Vodka, Lime and Soda - 4 syns per can.
  • Sainsbury’s Vodka Lime and Soda - 6 syns a can.
  • Tesco Grain Vodka Lime and Lemonade - 3.5 syns per can.

Gin & Tonic

There's nothing like settling back on the sofa with a classic G&T, and good news, this drink is low syn too! A standard gin and tonic have around 5 syns, but when mixed with a slimline tonic this can be reduced to 3 syns! 

Low, or No-Syn Drinks - Our Ultimate List! (alcoholic & Non)

Allowing you to potentially have up to 5 G&T's before using up all of your syn allowances!


  • Gordons Dry Gin 37.5% – 2.5 Syns.
  • Gordons Sloe Gin 26% – 3 Syns
  • Tesco Finest Aromatic Gin, 43% – 3 Syns
  • Gordons Dry Gin 37.5% vol – 3.5 Syns
  • Gordons Gin & Slimline Tonic – 4 Syns
  • Tesco London Dry Gin, 37.5% – 2.5 Syns
  • Gordons Dry Gin, 47.3% vol – 4.5 Syns


  • Schweppes Tonic Water - 2.5 syns per 250ml.
  • SodaStream Classics Diet Tonic - SYN FREE.
  • Tesco Low-Calorie Indian Tonic Water With Lime - SYN FREE.
  • London Essence Original Indian Tonic Water - 2.5 syns.


Believe it or not, prosecco is one of the lowest alcoholic drinks out there having just 4 syns a glass for an 11% bottle.

You could drink up to at least three glasses before nearing your daily syn allowance. 

  • Plaza Centro Prosecco 75Cl - 4 syns a glass.
  • Tesco Finest Prosecco Doc 75Cl - 4 syns.
  • Tesco Finest Prosecco Rose 75Cl - 4.5 syns.
  • Edizione 789 Di Mondelli Prosecco 75cl - 4.5 syns.

Pina Colada

Pina Coladas on average have around 12 syns a glass, similar to other cocktails such as espresso martinis. 

Most of the syns in these cocktails comes from coconut milk and sugar, but you could always make your own at home for half of the syns.

  • Malibu Pina Colada Drink 5% 250ml - 10 syns. 
  • Funkin Nitro Cocktails Pina Colada 200ml - 5.5 syns for 100ml. 
  • M&S Pina Colada 25cl - 11 syns.


There's no reason as to why you can't enjoy a lager on the slimming world plan within moderation, a 4% pint of lager will set you back around 9 syns however there are some lighter options such as Corona light which only have 4 syns a bottle for slimmers.

The higher the percentage of lager then the more calories and syns your drink will have.

  • 1/2 pint 3.5-4% - 4.5 syns.
  • 1/2 pint 4-6% - 6 syns.
  • 1/2 pint 6% and above - 9.5 syns.
  • One pint 3.5% - 8 syns.
  • Fosters 440ml – 6.5 syns.
  • Stella Artois 440ml - 9 syns.
  • Corona Light 330ml – 4 syns.
  • Corona 330ml – 7 syns.
  • Budweiser Light - 5 syns.
  • Budweiser 330ml - 7.5 syns.

Our Low Syn List Of Regular Drinks 

Not only do you need to be careful with the syns in alcoholic drinks but you also should watch out for syns in regular drinks like soda and juices. 

We've got you covered with our low syn list below!

Coke Zero 

A great syn free to drink to dry instead of your regular soda is coke zero, this is syn free on slimming world compare to regular coke which has 5.5 syns in a glass.

Since coke zero is sweetened with sweetener too, you also cut around 20g of sugar, making it the better choice for your weight loss.

  • Coca-Cola Coke - 5 syns per glass.
  • Coca-Cola Coke Cherry - 5.5 syns a glass.
  • Coca-Cola Zero Sugar Zero Caffeine - Syn free.
  • Coca Cola Zero Sugar Vanilla - Syn free.
  • Diet Coke Sublime Lime - 0.5 syns a can.
  • Diet Coca Cola - Syn free.

Lipton Peach Iced Tea 

Most people stay away from peach iced tea when dieting since these drinks can often be loaded with sugar, however, they might not be as bad as you think, with Lipton peach iced tea having 2.5 syns for a glass. 

We would still suggest drinking this tea in moderation however since its natural sweetener contains up to 11g of sugar per glass.

  • Lipton Ice Tea Peach 500Ml - 2.5 syns.
  • Lipton Ice Tea Lemon 500Ml - 2.5 syns.
  • Lipton Ice Tea Mango Flavoured Still Soft Drink 1.25L - 2.5 syns.
  • Lipton Ice Tea Raspberry Flavoured Still Soft Drink 1.25L - 2.5 syns.

Options Hot Chocolate 

If you're a lover of hot chocolate, then options hot chocolate with a splash of milk is a must-have for you on the slimming world plan.

On average, these hot chocolates have just 2 syns a sachet, making them low in syns compared to an average small hot chocolate with semi-skimmed milk having 8 syns. 

  • Options Single Sachet Belgian Chocolate 11g - 2 syns.
  • Options Single Sachet Mint 11g - 2 syns.
  • Options Belgian Chocolate Honeycomb Hot Chocolate - 2 syns.
  • Options Single Sachet Salted Caramel 11g - 2 syns.
  • Options Single Sachet White Chocolate 11g - 2 syns.

Diet Energy Drinks 

Energy drinks can be very high in calories and syns, for example, Lucozade original can have up to 6.5 syns a bottle, this is typically due to the added sugars and flavourings inside.

This makes diet energy drinks a great choice to save syns, they often are sugar-free as well as syn free, while still giving you the caffeine you need. 

  • Red Bull Energy Drink Sugar-Free - Syn free.
  • Tesco Blue Spark Sugar-Free Energy Drink 1L - Syn free.
  • Lucozade Zero Sugar Pink Lemonade 900Ml - Syn free. 
  • Monster Energy Ultra - Syn free.
  • Monster Absolute Zero - Syn free.
  • Tiger Zero Energy Drink Sugar-Free 250Ml - Syn free.

Pepsi Max 

A standard bottle of regular Pepsi can cost you 5.5 syns, Pepsi max however is syn free on the slimming world plan thanks to it being sugar and calorie-free. 

We would still however drink this carbonated drink in moderation since it contains sweeteners that should not be consumed in excess. 

Skinny Lattes

Switching to skinny lattes rather than regular lattes on the slimming world plan can save you a large amount of syns, for example, a standard latte at Costa will use 6 syns for one latte while a Skinny latte from Costa has 3 syns. 

The same goes for coffee sachets and pods, we would always suggest using skinny latte options rather than full-fat latte ones and enjoy them with your sweetener of choice.

  • Nescafe Skinny Latte - 2.5 syns a sachet.
  • Nescafe Dolce Gusto Cafe Au Lait - 2 syns a pod. 
  • Tassimo Costa Caramel Latte pod - 4.5 syns per serving.
  • Starbucks Caffe Latte (Skimmed Milk) - 3 syns. 
  • Aldi Alcafe Skinny Latte Sachets 8 x 19.5g - 4 syns. 
  • Caffe Nero Latte (Skimmed Milk) - 3 syns. 
  • Tesco Skinny Latte Sachets 8 x 18.5g (148g) - 2 syns. 
  • Tassimo L'OR Skinny Latte Macchiato Coffee Pods x8 - 1 syn. 
  • Asda Skinny Latte Coffee Pods 157g - 1 syn.

Fever-Tree Tonic Water 

Regular tonic water can be especially high in syns, at around 2 syns for a 150ml glass, Fever tree, however, have low syn tonic water starting at 2 syns for 200ml and use natural ingredients for their sweetening. 

  • Fever-Tree lemon tonic water - 3.5 syns per 200ml.
  • Fever tree Indian tonic water - 1.5 syns per 200ml.
  • Rhubarb and raspberry tonic water - 2 syns per 200ml.
  • Aromatic tonic water - 4 syns per 200ml.
  • Damson and sloe berry tonic water - 2 syns per 200ml.
  • Fever tree premium Indian tonic water - 1.5 syns per 200ml.
  • Fever-Tree Light cucumber tonic water - 2 syns per 200ml.
  • Fever-Tree Elderflower tonic water  - 3 syns per 200ml.

Orange Juice

Although orange juice is high in sugar it can be drunk in moderation on the slimming world plan, it's worth noting that unconcentrated orange juice has fewer syns than concentrated orange juice due to the difference in strength. 

On the average glass of orange juice will only use around 2.5 syns - 3 syns for 150ml. 

  • Tropicana Orange Juice Smooth - 3 syns per 150ml.
  • Innocent Orange Juice Smooth - 3 syns per 150ml.
  • Sainsbury's Freshly Squeezed Orange Juice with Bits, Taste the Difference - 4 syns per 150ml.
  • Del Monte 100% Pure Orange Juice from Concentrate 1L - 3.5 syns per 150ml.
  • Pip Organic Fresh Orange Cold Pressed Juice - 3 syns per 150ml.
  • M&S Squeezed Smooth Orange Juice - 3 syns per 150ml.

Bavaria Non-Alcoholic Beer

If you are a regular drinker but hate the syns beer has, then Bavaria non-alcoholic is a great slimming alternative. 

This beer and other non-alcoholic beer on average have around 4 syns for a 330ml beer, while a regular beer could have up to 8 for the same amount, making it an excellent choice for cutting syns with.

  • Peroni Libera Alcohol Free - 3.5 syns per bottle.
  • Stella Artois Premium Alcohol Free Lager Beer - 3 syns a bottle.
  • San Miguel 0.0% Alcohol - 4 syns per bottle.
  • Budweiser Zero Alcohol Free Beer - 2.5 syns a bottle.
  • Becks Blue Alcohol Free Lager - 2.5 syns a bottle.
  • Brewdog Punk AF Alcohol Free IPA - 2.5 syns a bottle.

Our Best Tips For Drinking On Slimming World 

If you are an alcohol drinker, you might be wondering about the best way to cut down your alcohol consumption while you on the plan to see the best results with your weight loss.

We've listed some essential tips below. 

  • Measure your drinks - It's important to measure your drinks out so as you can keep track of your syns, even if you're at home.
  • Have two days a week off - Try to have two days a week where you avoid alcohol.
  • Eat before - Eating before drinking avoids your appetite from being stimulated by drinks and stops you from reaching for unhealthy foods.
  • Alternate drinks - For every alcoholic drink you have, try a soft drink or water in between, this slows you down and moderates your alcohol consumption.
  • Switch to lighter options - Nowadays there are lighter versions of regular beers with less alcohol and calories in, this will help to save syns.
Low, or No-Syn Drinks - Our Ultimate List! (alcoholic & Non)

Final Words 

To conclude, we hope you've found some new go-to low syn drinks to fall back on while you're on the slimming world diet. Always measure out your drinks and opt for lighter and diet options of the same drinks when possible.

If drinking alcohol, avoid drinking past your tipping point on the plan to prevent yourself from making unhealthy food choices.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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