How Many Syns In Nescafe Gold Cappuccino Unsweetened? & Some Low Syn Alternatives

Updated on 
28 February, 2022

Do Nescafe Gold Cappuccino Sachets Have A Lot Of Syns?

If you are a coffee addict and love the sachet packs in the morning then you need to make sure you are tracking them as part of your daily syns (yes, even the unsweetened version). 

Nescafe gold cappuccino sachets unsweetened have around 3 syns per packet in total, meaning you need to make sure you are only having one in the morning otherwise it will be 6 syns for two cups of your coffee fix!

We have listed below why Nescafe sachet has syns, other Nescafe sachets flavours and their syns as well as some low syn alternatives if you fancy a hot drink in the morning that won't blow your syns, we've covered some of the syn values for coffee shops as well as pods below too.

Why Does Coffee Have Syns?

Granulated plain coffee on the SW diet, like you standard instant coffee is syn free, but when you put your favourite coffee with fresh milk or milk powder, this is where the syns start come in, although you can use some semi-skimmed fresh milk as your healthy extra A on the plan. 

Once you use up your healthy extra A, sem-skimmed milk has 2.5 syns per 100ml.

The reason instant coffee sachets like the Nescafe gold cappuccino have syns are that they are pre-mixed with milk powder and sometimes sugar (apart from the unsweetened versions).

As we mentioned above, for this flavour of Nescafe coffee sachets, the syns are 3 per packet, but this changes according to the type of instant coffee you have, so we have listed some other popular types from the brand with their syns below.

  • Nescafe Skinny Cappuccino - 2.5 syns.
  • Nescafe Skinny Latte - 2.5 syns. 
  • Nescafe De-Caf Cappuccino - 2.5 syns. 
  • Nescafe Caramel Latte - 3.5 syns. 
  • Nescafe Vanilla Latte - 3.5 syns.
  • Nescafe Gingerbread Latte - 4 syns.
  • Nescafe Coconut Latte - 4 syns.
  • Nescafe Mocha - 4.5 syns.
  • Nescafe Irish Cream Latte - 4.5 syns.

Low Syn Alternatives To Nescafe Sachets 

Nescafe sachets can be pretty high in syns according to the flavours of coffee you choose, so we have listed a few alternative hot drink ideas which are low syn to cut down your instant coffee intake during the day. 

  • Herbal tea - Syn free. 
  • Classic Ovaltine - 3 syns. 
  • Options hot chocolate (11g) - 2 syns. 
  • Batchelor's leek and potato cup of soup - 5.5 syns (Baxters Soup)
  • Tea with no milk - Syn free.
  • Granulated instant coffee - Syn free.

Our Coffee Pod Syn List 

If you are lucky, you might own coffee machines at home which use coffee pod brands to make your coffee shop-style latte in the morning, but these do also contain syns so you have to be careful if you are a major coffee lover about the pods you are drinking. 

To help you out, we've listed the syn values of coffee pods down below to keep you on track.


  • Tassimo T-Discs Americano Smooth - Syn free.
  • Tassimo T-Discs 100% Columbian Coffee - Syn free.
  • Tassimo T-Discs Morning Cafe - Syn free.
  • Tassimo T-Discs Creamer from Milk (21.5g each) - 1.5 syns.
  • Tassimo T-Discs Jacobs Cafe au Lait - 2 syns.
  • Tassimo T-Discs LOr Espresso Latte Macchiato, Skinny - 2.5 syns.
  • Tassimo T-Discs Costa Cappuccino - 2.5 syns.
  • Tassimo T-Discs Kenco Cappuccino - 2.5 syns.
  • Tassimo T-Discs Suchard Hot Chocolate - 3 syns.
  • Tassimo T-Discs Costa Latte 3.5 syns.
  • Tassimo T-Discs Costa, Gingerbread Latte - 4 syns.
  • Tassimo T-Discs Costa Caramel Latte - 4 syns.
  • Tassimo T-Discs Caramel Latte - 4.5 syns.
  • Tassimo T-Discs Oreo - 5 syns.
  • Tassimo T-Discs Chai Latte - 5 syns.
  • Tassimo T-Discs Kenco Mocha - 5 syns.
  • Tassimo T-Discs Milka - 6 syns.
  • Tassimo T-Discs Cadbury Hot Chocolate - 6 syns.

Dolce Gusto

  • Nescafe Dolce Gusto Espresso, Caramel - Syn free.
  • Nescafe Dolce Gusto Lungo Decaf - Syn free. 
  • Nescafe Dolce Gusto Espresso Macchiato - 1 syn. 
  • Nescafe Dolce Gusto Cafe au Lait, dried - 2 syns.
  • Nescafe Dolce Gusto Cafe au Lait, Decaf, dried - 2 syns.
  • Nescafe Dolce Gusto Skinny Cappuccino, dried - 2.5 syns.
  • Nescafe Dolce Gusto Flat White, dried - 2.5 syns.
  • Nescafe Dolce Gusto Skinny Latte Macchiato - 2.5 syns.
  • Nescafe Dolce Gusto Caramel Latte Macchiato - 3.5 syns. 
  • Nescafe Dolce Gusto Latte Macchiato, Unsweetened - 4 syns.
  • Nescafe Dolce Gusto Caramel Chococino - 5 syns.
  • Nescafe Dolce Gusto Cappuccino Ice, dried - 5.5 syns.
  • Nescafe Dolce Gusto Mocha - 6 syns.

Our Favourite High Street Coffee Syn List

Let's be honest, there is nothing quite like the flavours of coffee from the actual coffee shop, the quality of the product always tastes better and makes a delicious coffee. 

But, coffee shop coffees can have a huge amount of syns in the ingredients for coffee shop coffee, with syrups and all sorts. 

We've listed a few of the popular high street orders below from different shops to give you an idea of their syn values. 


  • Starbucks Espresso - Syn free.
  • Starbucks flavoured syrup - 1 syn per pump.
  • Starbucks Cappuccino skimmed milk (short/Tall/Grande/Venti) - 3 / 3.5 / 4 / 6 syns.
  • Starbucks Latte with skimmed milk (Short/Tall/Grande/Venti) - 3.5 / 5 / 6.5 / 8.5 syns.
  • Starbucks cappuccino with semi-skimmed milk (short/tall/grande/Venti) - 4 / 5 / 6 / 8 syns.
  • Starbucks iced cappuccino with skimmed milk (Tall / Venti) - 3.5 / 5 syns.
  • Starbucks Full Fat Cappuccino (short/Tall/Grande/Venti) - 4.5 / 6 / 7 / 9.5 syns.
  • Starbucks chai tea Latte with skimmed milk (Short/Tall/Grande/Venti) - 5 / 7.5 / 10 / 13 syns.
  • Starbucks skimmed milk coffee frappuccino (Tall/Grande/Venti) - 8 / 11 / 13.5 syns.
  • Starbucks full fat coffee frappuccino (Tall/Grande/Venti) - 9 / 12 / 15 syns.


  • Costa Skimmed Milk (skinny) Cappuccino, 3.5 / 5 / 6.5.
  • Costa Skimmed Milk (skinny) Latte (Primo / Medio / Massimo) - 4 / 5.5 / 7.5 syns. 
  • Costa latte with soya milk (Primo / Medio / Massimo) - 5 / 6.5 / 9 syns. 
  • Costa Skimmed Milk iced Latte (Primo / Medio / Massimo) - 5 / 7 / 9.5 syns.
  • Costa Full Fat Cappuccino (Primo / Medio / Massimo) - 6.5 / 8.5 / 11.5 syns.

Final Words

Overall, we hope you enjoyed our full guide to instant coffee syns, whether you make it out of your sachet, jar, coffee pods or treat yourself to the occasional coffee shop-style moments for your cuppa, you should be sure to account for any extra syns. 

When making your coffee from plain granulated brands a good way to cut back on syns is by counting your milk as your Healthy Extra A. 

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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