Weight Watchers points list for food allows you to check your daily food points and SmartPoints compared with the WW old and latest point systems, as well as a complete list printable PDF.
This Weight Watchers points list for food is brought to you with love to check your daily food points / SmartPoints. But before that, don’t forget to calculate your WW allowed points here and check your SmartPoints with this free WW SP calculator, and download all the WW printables needed.
This is a handy chart/list of common and popular foods and their points values. For someone just starting on their journey with the WW system, it might be helpful in order to start understanding what they should and shouldn’t eat while trying out different diets or at home when you have some time alone!
IMPORTANT TO KNOW!
- This information is based on the Weight Watchers SmartPoints system (before Nov. 2021) within the Freestyle program (aka WW Blue plan). So, if you are still using the old system, you can still use this guide.
- The PersonalPoints system was also stopped; but you can still find out more about it! (PDF Guide)
Notice: In November 2022, WW released a new version of their product, which was based on Points®. Please stay informed and check your WW account on the mobile app for any updates or changes..
You will find some info here.
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List of Weight Watchers Foods and Their Points (by Category)
More and more people are constantly thinking about their health. As a result, they’ve been more focused on organic foods and natural alternatives to processed foods. But part of the reason people have been turning to raw food is that it’s cheaper. In today’s world, there is a lot of competition for your tastebuds and your wallet.
It is essential to maintain a healthy diet and lifestyle to achieve your goal. In addition, it is important to get the appropriate amount of nutrients needed for good health. This is where WW points come in. They are an easy way for people to understand how much nutrition they should be getting on a daily basis.
In order to help you make the most of your Weight Watchers experience, here is a list of foods and their points. It will let you know how much your food will cost in points, so you can plan ahead and save a few bucks!
This list contains WW old and last points calculations based on:
- 1 cup = ~250 milliliters,
- 1 teaspoon = ~5 milliliters
- The points above are estimations based on average.
- The actual points can be very different depending on the type, the way of being prepared/cooked, etc.
*This information is based on the Weight Watchers SmartPoints system within the Freestyle program (aka WW Blue plan).
Check these WW points by food types: fruits, proteins, meals, snacks, beverages, and dairy,… So, let’s dive into this 30+ WW food list. Then we will discover the most tracked WW foods with their points.
The chart below contains the food names, serving size, old points, and new smartpoints for 20+ popular WW foods by category:
| Name | Amount | Old Points (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018, before 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 |
| 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 |
| 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 |
Search everything you need about Weight Watchers!
100+ Complete Weight Watchers Points List For Food (A-to-Z)
You can always tell when a person is watching their weight, but what about their health? Weight Watchers has been around for decades and has helped countless people lose weight. They offer an online program that provides accountability to help with weight loss.
Now you can be your own personal dietitian! How does this work? It’s easy, they provide personalized daily points that you track with the app or the website. Let’s take a look at some of the most popular food points for all of you out there trying to watch your weight.
Weight Watchers is a weight loss program that is used by millions of people around the world. The points system used in Weight Watchers helps to keep track of your food intake. It can also help to ensure that you are getting the right amount of nutrients from the food that you eat.
After the essential WW list above, now check these most tracked and popular WW points for foods in alphabetical order. Let’s dive into the list below or save it from the buttons.
*This information is based on the Weight Watchers SmartPoints system within the Freestyle program (aka WW Blue plan).
The following is the 99+ best WW food list, including names, portion sizes, and smartpoints:
- 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
Also, what do you want to get?
Custom printables: planners, note pages, grocery lists, meal planners, etc.
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WW Essentials
– Shop: ALL THE WW PRINTABLES
– These WW calculators will help you check and track your allowed points: check this Free weight watchers points calculator allowance (points for daily allowance based on your weight…) + also this Free smart points weight watchers calculator (points based on food metrics)
– 650+ Full WW Zero Point Foods List (PDF)
Everything You Need to Know About Weight Watchers Food Points – The Ultimate FAQs Guide
How many points am I allowed on Weight Watchers?
There is a base every day focuses recompense of 23 focuses, which will alter up dependent on age, sex, stature and weight.
How are Weight Watchers points calculated?
Like their different focuses based plans, each food and drink is relegated a focuses esteem. SmartPoints is determined utilizing calories, immersed fat, sugar and protein.
No food is untouchable, yet the arrangement allocates higher focuses qualities to nourishments higher in sugar or immersed fat, and lower guides esteems toward lean proteins.
How many WW points is a banana?
0 points
All fresh fruits—including bananas—have 0 points on the Weight Watchers program.
In addition to bananas, the 0 points fruit list includes apples, apricots, blueberries, grapes, oranges, pineapple, plums, raspberries, strawberries, and watermelon.
Does everyone get 23 points on Weight Watchers?
Weight Watchers Food Points List – All things considered, there truly isn’t any! Regardless of whether you just get 23 focuses (which is the base for Freestyle), you can eat a lot of food.
There’s no motivation to be ravenous with yummy Weight Watchers plans! Here is a multi-day 23 Point WW Freestyle Meal Plan to assist you with arranging your eating this week!
Can you eat too many zero point foods on Weight Watchers?
There are no set serving or segment limits on the zero Points nourishments.
These nourishments were picked explicitly on the grounds that they structure the establishment of good dieting design, can fill in as go-to food, and are less inclined to be overeaten than different nourishments.
Which color is best for weight loss?
Purple
The Purple Weight Watchers® plan is best for anybody searching for bunches of opportunity, who wouldn’t like to tally focuses constantly.
In any case, it is important that individuals utilizing the purple arrangement don’t gorge and really tune in to their bodies.
What is the purple Plan on Weight Watchers?
Food Points List for Weight Watchers – Purple offers you a customized SmartPoints Budget and 300+ ZeroPoint nourishments that you don’t need to quantify or check including a lot of new foods grown from the ground, in addition to chicken and turkey bosom, eggs, beans, entire grains, potatoes, and that’s only the tip of the iceberg.
Can I do Weight Watchers online only?
Weight Watchers makes the online program simple.
When you become a paying part, you approach the entirety of the e-devices that will transform you.
For a long time, I have been taking an interest in the online just alternative. Likewise with any sound way of life routine you need to place in the work to accomplish your objectives.
How many points are eggs on WW green plan?
Just 100 Zero Point Foods
Cons: more nourishments to filter since we are utilized to 200 Zero Point Foods, may require some altering similarly as not feeling as happy with 30 focuses in light of the fact that there are fewer Zero Point Foods. Eggs, nonfat Greek yogurt, and chicken are focuses, which would be a HUGE change for a significant number of us.
Can you lose more than 2 pounds a week on Weight Watchers Points List for Food?
In this way, you might have the option to shed 5 pounds in your first week or two on Weight Watchers, however as you become acclimated to the arrangement, you may level and will likely log jam to only two or three pounds for each week.
Richards says that losing somewhere in the range of 1 and 3 pounds seven days is more run-of-the-mill — and more feasible.
How much weight can you lose on Weight Watchers in 3 months?
Weight Watchers is a strategy for eating refreshingly and of not denying your assemblage of food.
By rolling out the recommended improvements in your eating routine, you can by and large lose a normal of 8 pounds every month or 2 pounds per week, which, as per the Mayo Clinic, is a practical objective to go for.
Does everyone get 23 points on Weight Watchers?
Weight Watchers Points List for Food – All things considered, there truly isn’t any! Regardless of whether you just get 23 focuses (which is the base for Freestyle), you can eat a lot of food.
There’s no motivation to be ravenous with yummy Weight Watchers plans! Here is a multi day 23 Point Weight Watchers meal plan Freestyle to assist you with sorting out your eating this week!
Can you overeat on Weight Watchers?
There are no set serving or part restrains on the zero Points nourishments.
These nourishments were picked explicitly on the grounds that they structure the establishment of good dieting design, can fill in as go-to food, and are less inclined to be overeaten than different food sources.
Can I eat potatoes on weight watchers points list?
Zero Points Foods on Green
On the green arrangement, free nourishments just incorporate non-dull products of the soil.
This does exclude potatoes, yams, corn, peas, avocado, sweet potatoes, and other dull or higher fat foods grown from the ground.
What are the best chips to eat on Weight Watchers?
- Low SmartPoint Chips | Weight Watchers
- Tostitos Bite Size | 4 SmartPoints for 1oz (24 chips)
- Plentils | 4 Smart Points for every 1 oz.
- Reasonable Portions Garden Veggie Straws | 4 Smart Points for every 1oz pack.
- Just 7 Hummus Chips | 4 SmartPoints per 1oz sack.
- Cheetos Puffs Reduced Fat Flamin’ Cheese Flavor | 3 SmartPoints per 0.7 oz sack.
How much can you lose on Weight Watchers in 3 months?
Weight Watchers Monthly Weight Loss.
Weight Watchers is a technique for eating restoratively and of not denying your assemblage of food.
By rolling out the proposed improvements in your eating regimen, you can for the most part lose a normal of 8 pounds every month or 2 pounds per week, which, as indicated by the Mayo Clinic, is a reasonable objective to go for.
Why are avocados so high in WW points?
Avocados have more kilojoules and fat than numerous different foods grown from the ground be anything but difficult to gorge which is the reason avocados have SmartPoints.
How do I speed up my weight loss?
Accelerate weight reduction with these 12 master tips.
Drink water. Individuals who drank two cups of water 30 minutes before dinners for a quarter of a year dropped almost three a larger pounds than individuals who didn’t pre-hydrate:
- Keep a food diary.
- Flip your segments.
- Attempt a HIIT exercise.
- Eat before eating.
- Consume more calories with muscle.
- Pick sound tidbits.
- Eat more beans.
How many points are potatoes on Weight Watchers?
Potatoes are a vegetable, however, their varieties can be high-point food decisions for Weight Watchers.
A few models: a stuffed prepared potato is around 10 focuses; a medium serving of French fries is six focuses; ½ cup of potato plate of mixed greens is seven focuses; only 1 oz.
How many points is peanut butter on Weight Watchers?
five. Weight Watchers bases its eating routine program around a determined focus framework. Every single food has focus esteem dependent on calories and supplement content.
For instance, 2 tablespoons of nutty spread are five weight watchers focuses. Weight Watchers Points List for Food characterizes nutty spread as a sound wellspring of fat.
Can you eat as much chicken as you want on Weight Watchers?
Boneless, skinless chicken bosoms.
In spite of the fact that Weight Watchers urges individuals to eat heaps of chicken bosom, the American Heart Association says it’s despite everything best to appreciate chicken and fish in moderate dosages.
The AHA proposes eating close to six ounces for each day, which is about the size of two decks of cards.
Is the Weight Watchers app worth it?
Is Weight Watchers justified, despite all the trouble? Indeed. WW administrations are superb for people seeming to be a piece of a sound network and get responsibility on their excursion.
For a low month-to-month cost, individuals gain admittance to WW’s site and application, which incorporates their WW Freestyle program and rules on their SmartPoints diet.
Are baked beans free on Weight Watchers?
For anybody following the Weight Watchers Freestyle plan, baked beans are ideal. The WW Blue and Purple plans have no SmartPoints (zero points). However, a serving of these baked beans costs 3 SmartPoints on the WW Green diet.
Are eggs free on WW green?
Just 100 Zero Point Foods
Eggs, nonfat Greek yogurt, and chicken are focuses, which would be a HUGE change for a significant number of us.
In the event that you will in general indulge a portion of the Zero Point nourishments on Freestyle, you may have better karma with a little rundown from the Green Plan.
Can you eat cheese on Weight Watchers?
Obviously, all cheddar can be eaten on the Weight Watchers Points List for Food Freestyle/Flex plan, it depends on the amount of it you have.
You may like to adhere to your ordinary cheddar however simply eat less of it or you may jump at the chance to investigate this choice for lower point choices.
What are good snacks for Weight Watchers?
7 solid nibble thoughts to fulfill your sweet tooth
- Greek yogurt and blended berries.
- Dull chocolate-showered strawberries.
- Solidified yogurt-shrouded blueberries.
- Dull chocolate-shrouded almonds.
- Strawberry basil popsicles.
- Apple cuts with chocolate and nutty spread.
- Maple-walnut singed bananas.
What is the best milk to drink on Weight Watchers?
The correct sort of almond milk can be a piece of your weight-reduction plan. With regards to plant-based milk choices, almond milk is a far-reaching top pick: Maybe this is a result of its light, nutty flavor, or possibly this is on the grounds that it’s normally lower in calories and SmartPoints® values than dairy and veggie lover options.
Can you lose weight eating oatmeal?
Whenever followed appropriately, the oats diet can help you in your general weight reduction plan.
The dinner plans are low-calorie and low-fat and incorporate solid food decisions.
Cereal itself can assist you with getting thinner since it will assist you with feeling full longer than different nourishments.
What sweets can I eat on Weight Watchers?
Weight Watchers Points List for Food – Top 12 Weight Watcher well-disposed sweet treat plans
Nutty spread brownies. These brownies are heavenly cake-like brownies with simply enough nutty spread to polish them off :
- Strawberry chocolate chip monkey bread pie.
- Funfetti treats.
- Key lime pie.
- Cinnamon sugar turns.
- Berry disintegrate.
- Funfetti cupcakes.
- Maple walnut chocolate pinwheels.
Are scrambled eggs zero points on Weight Watchers?
Indeed, skinless chicken bosom and eggs are zero Points nourishments, yet in the event that you use oils or margarine to cook them in, the cooking fat should be followed.
Be that as it may, uplifting news, there are simple approaches to cook these nourishments without including any undesirable SmartPoints.
What’s the best cereal for weight watchers points list for food ?
Per 1-cup serving
- All-Bran Flakes, $6-8 for 18 oz Amazon.com.
- Kashi GoLean Original, $5.49 for 21 oz Amazon.com.
- Kellogg’s Special K Original, $3-5 for 18 oz Amazon.com. 4 SmartPoints (Green, Blue, Purple)
What should be the first thing you eat in the morning?
One should drink water before anything else to rehydrate after rest. A decent breakfast has a wellspring of protein, for example, eggs, nuts or yogurt. Including natural products gives vitality.
How much weight does the average person lose on Weight Watchers?
Not at all like numerous prevailing fashion abstains from food that guarantee unreasonable outcomes over brief timeframes, Weight Watchers discloses to individuals that they ought to hope to lose . 5 to 2 pounds (. 23 to . 9 kg) every week.
How long does it take to lose 20 pounds?
Supporting each fact in weight reduction is consistency. Utilizing our 20 pound model, you can hope to lose this weight in five months. Four in case you’re inconceivably determined.
Two in the event that you intend to recover 30 pounds (read: crash diet and over-working out).
That was the most important information to know about Weight Watchers Points List for Food.