This Weight Watchers old points food list is brought you with love to check your daily food points / SmartPoints.
It contains, WW old points and new points calcul.
- 1 cup = ~250 milliliters,
- 1 tea spoon = ~5 milliliters
- The points above are estimation based on average.
- The actual points can be very different depending on the type, the way of being prepared / cooked, etc.
Check this Free Weight Watchers Points Calculator Allowance (points for daily allowance based on your weight…). Also, check this Free Smart Points Weight Watchers Calculator (points based on food metrics)
Weight Watchers old points food list:
>> Download this free Weight Watchers food points list (printable)
| Name | Amount | Old Points (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018 to Nov. 2021) |
| Fruits | ||||
| Apple | 1 small (4 oz.) | 1 | 0 | 0 |
| Banana | 1 medium (6 oz.) | 2 | 0 | 0 |
| Mango | 1 (8 oz.) | 2 | 0 | 0 |
| Orange | 1 (4 oz.) | 1 | 0 | 0 |
| Pear | 1 (5 oz.) | 1 | 0 | 0 |
| Peach | 1 (6 oz.) | 1 | 0 | 0 |
| Watermelon | 1 cup | 1 | 0 | 0 |
| Proteins | ||||
| Beef, regular, cooked | 1 slice (2 oz.) | 4 | 4 | 4 |
| Chicken, cooked | 1 slice (2 oz.) | 2 | 3 | 0 |
| Egg | 1 (2 oz.) | 2 | 2 | 0 |
| Fish, Catfish, cooked | 1 fillet (6 oz.) | 6 | 7 | 0 |
| Pork, cooked | 1 slice (2 oz.) | 5 | 6 | 3 |
| Shrimp, cooked | 1/2 cup (2 oz.) | 1 | 1 | 0 |
| Common Meals/Snacks | ||||
| Bread, regular | 1 slice (1 oz.) | 2 | 2 | 2 |
| Butter | 1 tea spoon | 1 | 3 | 5 |
| Caesar salad | 3 cups | 7 | 9 | 10 |
| Hamburger | 1 (McDonald Medium) | 6 | 9 | 8 |
| Cheeseburger | 1 (McDonald Medium) | 8 | 12 | 10 |
| Chocolate | 1 oz. | 3 | 4 | 8 |
| Cucumber | 1 cup | 0 | 0 | 0 |
| Lettuce | 1 cup | 0 | 0 | 0 |
| Tomato | 1 cup | 0 | 0 | 0 |
| Pizza | 1 slice (5 oz.) | 6 – 10 | 8-14 | 10-16 |
| Potato (uncooked) | 1 cup (8 oz.) | 3 | 4 | 5 |
| Rice, cooked | 1 cup | 4 | 5 | 6 |
| Sandwich | 1 | 8 – 16 | 10-20 | 10-23 |
| Beverages/Dairy | ||||
| Apple Cider / Juice | 1 cup | 2 | 3 | 5 |
| Orange Juice | 1 cup | 3 | 4 | 6 |
| Beer, regular | 1 can or bottle | 3 | 5 | 5 |
| Coca-Cola Classic | 1 cup | 3 | 3 | 6 |
| Diet Coke | 1 cup | 0 | 0 | 0 |
| Sprite | 1 cup | 3 | 3 | 6 |
| Milk, low-fat (1%) | 1 cup | 2 | 3 | 4 |
| Milk, low-fat (2%) | 1 cup | 3 | 4 | 5 |
| Milk, whole | 1 cup | 4 | 5 | 7 |
| Yogurt | 1 cup | 4 | 6 | 0 |
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List of 99 Most-Tracked WW foods and their points:
>> Download this free Weight Watchers food points list (printable)
- Almond milk: (plain, unsweetened, 1 cup) 1 SmartPoint
- Almonds, (1/4 cup, raw or roasted) 4 SmartPoints
- Apple: 0 SmartPoints
- Asparagus: (makes your pee smell!) 0 SmartPoints
- Avocado: (Hass, 1/4) 2 SmartPoints
- Bacon: (cooked, 3 slices) 5 SmartPoints
- Bagel: (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints
- Banana: (Fruit is free!) 0 SmartPoints
- Beef, ground: (90% lean, cooked, 3 oz.) 4 SmartPoints
- Beer: (regular / lager, 12 ounces) 5 SmartPoints
- Black beans: (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints
- Blueberries: 0 Smart Points
- Bread, 1 slice: 2 SmartPoints
- Broccoli: 0 SmartPoints
- Burger: (4 oz. beef patty, no cheese or bun, more) 8 Smart Points
- Butter: (1 tbsp) 5 SmartPoints
- Caesar salad: (3 cups) 10 SmartPoints
- Cantaloupe: 0 SmartPoints
- Carrots: (baby, youth, or adult) 0 SmartPoints
- Celery: 0 SmartPoints
- Cheese, American, 1 slice or 1 ounce: 4 SmartPoints
- Cheese, Cheddar or Colby: (shredded, 1/4 cup) 4 Smart Points
- Cheeseburger: (beef, 3 oz. w/ bun) 12 SmartPoints
- Cherries: 0 SmartPoints
- Chicken breast: (cooked, boneless, skinless, 3 oz.) 2 SmartPoints
- Coffee: (black, no sugar, 1 cup) 0 SmartPoints
- Cookies: (chocolate, chip, oatmeal, sugar) 3 Smart Points
- Corn on the cob: (1 medium) 4 SmartPoints
- Cottage cheese: (fat-free, 1 cup) 2 SmartPoints
- Cream or half & half: (2 tbsp) 2 Smart Points
- Cucumber: 0 SmartPoints
- Deli meat, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints
- Diet Coke, 12 oz. (0 SP)
- Egg white: 0 SmartPoints
- Egg, fried: 3 SmartPoints
- Egg, hardboiled: 2 SmartPoints
- Eggs, scrambled: (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints
- English muffin: 4 SmartPoints
- Feta cheese: (crumbled, 1 oz) 3 Smart Points
- Fish, tilapia: (fresh, baked, 3 oz.) 1 SmartPoint
- French fries: (20 fries or 6 oz., Yikes!) 13 SmartPoints
- Fruit: (fresh, unsweetened) 0 SmartPoints
- Grapes: 0 Smart Points
- Green beans: 0 SmartPoints
- Guacamole: (2 Tbsp) 1 SmartPoint
- Hamburger bun: (plain, 1-2 oz.) 5 SmartPoints
- Honey: (1 tbsp) 4 SmartPoints
- Hummus: (2 Tbsp) 2 SmartPoints
- Lettuce: (Romaine, iceberg) 0 SmartPoints
- Mayonnaise: (1 Tbsp) 3 Smart Points
- Milk, skim: (non-fat, 1 cup) 3 SmartPoints
- Milk, 1%: (low fat 1 cup) 4 Smart Points
- Milk, 2%: (reduced fat 1 cup) 5 SmartPoints
- Milk, whole: (1 cup) 7 SmartPoints
- Mushrooms: 0 SmartPoints
- Mustard: (1 Tbsp) 0 SmartPoints
- Oatmeal: (cooked, 1 cup) 5 SmartPoints
- Olive oil: (1 Tbsp) 4 SmartPoints
- Onions: 0 SmartPoints
- Orange Juice: 6 SmartPoints
- Orange: 0 SmartPoints
- Pasta: (regular or whole wheat, cooked, 1 cup) 5 SmartPoints
- Peach: 0 SmartPoints
- Peanut butter: (2 tbsp) 6 SmartPoints
- Pear: 0 SmartPoints
- Pineapple: 0 SmartPoints
- Pizza: (slice) That depends… 7-12 SmartPoints
- Pork chop: (3 oz. cooked, lean, boneless) 3 SmartPoints
- Potato, baked: (plain, 1, 6 ounces) 5 Smart Points
- Potatoes, mashed: (1/2 cup) 4 SmartPoints
- Raspberries: 0 SmartPoints
- Red peppers: 0 SmartPoints
- Rice, brown: (cooked, 1 cup) 6 SmartPoints
- Rice, white: (cooked, 1 cup) 6 SmartPoints
- Salad dressing, balsamic: (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint
- Salad dressing, Italian: (not creamy 2 tbsp) 3 SmartPoints
- Salad dressing, Ranch: (2 Tbsp) 5 SmartPoints
- Salad: (mixed greens) 0 Smart Points
- Salmon: (wild-caught) 0 points
- Salsa: (fat-free) 0 SmartPoints
- Shrimp: (cooked, 3 oz.) 1 Smart Point
- Soda: (12 oz., Sprite, similar) 7 Smart Points
- Spinach: 0 SmartPoints
- Strawberries: 0 Smart Points
- Splenda: (1-3 packets) 0 WW points
- Sugar: (white, granulated, 1 tsp) 1 Smart Point
- Sweet Potatoes: (cooked, 1/2 cup) 3 SmartPoints
- Tomatoes: (Regular, grape, cherry) 0 SmartPoints
- Tortilla chips: (1 ounce) 4 Smart Points
- Tortilla, flour: (1 medium or 1 oz.) 3 SmartPoints
- Tuna (canned in water, drained, 3 oz.) 1 SmartPoints
- Tuna (grilled, 3 oz.) 1 Smart Point
- Turkey bacon: (cooked, 3 slices) 3 SmartPoints
- Turkey burger: (3 oz. 93% lean, w/ bun) 9 Smart Points
- Turkey, deli: (sliced, low fat, 2 ounces) 1 SmartPoint
- Watermelon: 0 SmartPoints
- Veggie Burger: (3 oz. no bun or cheese) 1-5 SmartPoints
- Wine, Red: (5 oz) 4 SmartPoints
- Wine, white: (5 ounces) 4 Smart Points
- Yogurt: (plain, low-fat, 1 cup) 3 SmartPoints
- Yogurt, Greek: (plain, fat-free, 1 cup) 0 SmartPoints
- Zucchini: 0 SmartPoints
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FAQ: Most frequent questions about Weight Watchers old points food list
How many Weight Watchers points do I get on the old system?
Each person who follows the original method is given 35 weekly points that they can use as needed or desired. To lose weight using the weight watchers old points food list system, you must meet your allowable points for the day and week.
How do I convert old Weight Watchers points to SmartPoints?
Free WW Calculator: Here are the Formulas
WW Smart Points recipe: ((calories) + (4 x sugar) + (9 x soaked fat) – (3.2 x Protein)) ÷ 33 = SmartPoints esteem.
WW PointsPlus recipe: ((3.2 x Protein) + (3.8 x (Carbs – Fiber)) + (9.0 x Fat) + (1.0 x Fiber)) ÷ 35 = PointsPlus esteem.
How many points is a banana on old Weight Watchers?
colon A medium banana is two points under the “old” Weight Watchers point system.
Under the PointsPlus system, a small or medium banana counts as zero points.
How many points is an egg on old Weight Watchers?
Are eggs really a ZeroPoint food? Yes, all eggs, including the yolk! —Are 0, provided they are prepared with cooking spray or sauces with a SmartPoints value of 0.
Which color WW plan is best?
If you are happy preparing your meals around Zero Point Food, you may be happier following the Purple plan.
If you want to use more SmartPoints on your favorite foods (not included in the Zero Point menu), you may prefer the Green Plan. The Blue Plan gives you the best of both worlds !!
How many WW Points Plus can I have?
26 points
The weight watchers old points food list program follows the same ground rules as the previous program.
Participants are awarded a daily allowance of PointsPlus, the minimum is 26 points.
How are points calculated for Weight Watchers ?
The Smartpoints system assigns “points” to different foods based on their calories, saturated fat, sugars and proteins.
As a rule, members receive 30 points per day and different weekly points depending on their height, weight and gender.
How much weight can you lose on Weight Watchers in 3 months?
In general, you can lose 4 to 8 pounds per month or 12 to 24 pounds every 3 months.
This is a “safe rate” according to the Weight Watchers program, and many people exceed this number based on their starting point.
How many calories is a Weight Watchers Smart point?
A 100 calorie apple is now equal to zero points in the Weight Watchers PointsPlus plan, while 100 calories of cookies or potatoes will earn points.
Recognition that has been around for over a decade with other diets, such as The Zone, Atkins and The South Beach.
Can I eat too much fruit on Weight Watchers?
Can I eat a lot of fruit?
At WW, our nutrition guidelines encourage you to eat two fruits and at least five servings of vegetables a day because they are nutritious, satisfying, and delicious.
Can you eat too many zero point foods on Weight Watchers?
Can You Eat Too Much Zero SmartPoints Food?
There are no fixed portion or portion limits for zero-point foods.
These foods were chosen specifically because they form the basis of a healthy eating pattern, can serve as reference foods, and are less likely to be eaten too much than other foods.
Can you eat too many eggs on Weight Watchers?
Long answer: Nutritionists recommend limiting your weekly egg intake to six to seven eggs.
However, according to Chryssidis, this has more to do with pursuing a variety of sources of protein than limiting egg consumption.
How many points are scrambled eggs on Weight Watchers?
3
Each serving has 132 calories, 7 grams of fat, and 3 weight watchers old points food list.
How do you get free Weight Watchers 2021?
Instructions to Do Weight Watchers for Free
- Pick Your Version. First pick the program you will follow. …
- Get Your Daily Points Allowance. Your subsequent stage is to get your every day focuses stipend. …
- Ascertain the Points Value of Foods. When you have your day by day focuses target, you need to sort out the focuses estimation of the nourishments you eat. …
- Record What You Eat.
Which Is Better Weight Watchers or Noom?
The bottom line. Noom and WW are both effective for weight loss, although they take slightly different approaches.
Noom uses a color coded system, while WW uses a point system to direct you to lower calorie and more nutritious foods.
Which WW plan is best for weight loss?
Who is the best? In the new Weight Watchers® program, the Blue Plan is basically just a continuation of the previous Freestyle Smartpoints ™ Program.
Under this plan, members will be awarded a daily target of at least 23 Smartpoints ™ points.
This number will be adjusted based on weight, height, age, lifestyle, and goals.
Can you lose more than 2 pounds a week on Weight Watchers?
So, you may be able to lose 5 pounds in the first few weeks or two with Weight Watchers, but as you get used to the plan, you may stabilize and probably slow down to a couple of pounds per week.
Richards says losing between 1 and 3 pounds a week is more typical and more sustainable.
What is the calorie equivalent to Weight Watchers points?
50 Calories
For example, based on the weight watchers old points food list calculation, every 50 calories equals one point, every 12 grams of fat equals one point, and for every gram of fiber (up to 4 grams) subtract 1/5 of a point.
How many points per day are you allowed on Weight Watchers?
The minimum number of points per day is 26 and the maximum is 71. Points are calculated based on your weight, height, and lifestyle (active, sedentary, etc.)
To calculate your recommended daily Weight Watchers point allocation, This points plus allowance calculator is the way to go.
What is 0 Weight Watchers points?
Zero Points Foods on Blue
- Boneless skinless chicken bosom.
- Boneless skinless turkey bosom.
- Ground lean chicken.
- Ground lean turkey.
- Slim cut shop chicken bosom.
- Slim cut shop turkey bosom.
- All fish and shellfish (this does exclude smoked or dried fish)