How Many Syns In Pina Colada? & Other Low Syn Beverages!

Updated on 
28 February, 2022

Are Pina Coladas High In Syns On Slimming World?

Cocktails can be a difficult drink to stay on track with dieting due to the mix of ingredients inside which contribute to the overall calories.

Pina Coladas on average can have around 12 syns per glass making them very high in syns, this syn value, however, can change according to the amount of alcohol inside of them and how big the glass is.

To keep you on track when having drinks, we've discussed below why Pina Coladas are so high in syns, some syn values of common cocktails and our own SW friendly Pina Colada to enjoy without any guilt!

Why Are Pina Coladas So High In Syns?

For 12 syns a glass, Pina Coladas are extremely high in syns, consuming nearly all of your daily syn allowance. These alcoholic drinks tend to be so high in syns due to their ingredients such as coconut milk and cream which is very high in fat.

The pineapple juice inside of these cocktails can also add a large amount of sugar when combined with rum making it higher in calories.

This is not to say you can't drink a Pina Colada on the slimming world plan, but you would need to save the majority of your syn allowance for the day to enjoy one freely.

Common Cocktail Syn Values

Now we know that Pina Coladas are high in syns, you might be interested in learning just how many syns other cocktails can have to help you stay on track.

  • Strawberry Daiquiri - 12 syns.
  • Espresso Martini - 11.5 syns.
  • Negroni - 10 syns.
  • Martini - 6 syns.
  • Aperol Spritz - 8 syns.
  • Margarita - 10 syns.
  • Whisky sours - 8 syns.

Our Slimming World Friendly Pina Coladas Recipe

If you are craving a Pina Colada then you can always save some syns by making your own at home, we've listed the recipe details below!


  • 30ml of white rum.
  • Lime pieces.
  • 200ml of Alpro coconut milk.
  • 25ml of malibu.
  • 300ml of Lilt zero.
  • A handful of pineapple.


  1. Cut up your pineapple and place it in the freezer to harden then add your malibu, rum and Alpro and freeze for around 2 hours.
  2. Shake the liquid up with a fork and serve with your Lilt and lime wedges!

Final Words

Overall, Pina Coladas are high in syns, setting you back 12 syns a glass which is most of your daily syn allowance, cocktails, in general, are mostly high in syns due to the mixes of sugar and alcohol. One way to reduce syns is by choosing less creamy cocktails or even better, making your low syn versions at home with our recipe above!

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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