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Weight Watchers Smart Points Food List (Free Chart + PDF)

Looking for Weight Watchers smart points food list? Check this free guide, list & chart to track your daily food points based on WW Freestyle (Blue) + Complete printable PDF.

You may be looking for the foods that have the least amount of points, or you might be trying to figure out which foods are better for you. Whatever your goals, you can use the list below to help plan your meals.

As a general rule, the fewer Smart Points a food has, the more likely it is to be healthy for your weight loss. This doesn’t mean that all foods with more Smart Points are bad for you though — some just aren’t as ideal as others.

This WW foods list is brought to you with love to help you track your daily food points using the following criteria:

  • 1 cup = ~250 milliliters,
  • 1 teaspoon = ~5 milliliters
  • The points above are an estimate based on the average.
  • The actual points can be very different depending on the type, the way of being prepared/cooked, etc.

ESSENTIALS: Check this free Weight Watchers points calculator allowance (points for daily allowance based on your weight…) – Also check this WW SmartPoints free calculator (points based on food metrics)

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*New: WW PersonalPoints program free guide (PDF)

Weight Watchers Smart Points Food List (Chart)

Based on the Freestyle program (Blue plan), below is a WW chart of foods by category with old and recent SmartPoints values:

NameAmountOld Points
(before Nov. 2010)
Old Point
(Nov. 2010 to Dec. 2015)
Latest Points
(After 2018 to Nov. 2021)
WW Fruits
Apple1 small (4 oz.)100
Banana1 medium (6 oz.)200
Mango1 (8 oz.)200
Orange1 (4 oz.)100
Pear1 (5 oz.)100
Peach1 (6 oz.)100
Watermelon1 cup100


Proteins
Beef, regular, cooked1 slice (2 oz.)444
Chicken, cooked1 slice (2 oz.)230
Egg1 (2 oz.)220
Fish, Catfish, cooked1 fillet (6 oz.)670
Pork, cooked1 slice (2 oz.)563
Shrimp, cooked1/2 cup (2 oz.)110
See also:  Full WW Blue Zero Point Foods (Chart List + Printable PDF)


Common Meals/Snacks
Bread, regular1 slice (1 oz.)222
Butter1 tea spoon135
Caesar salad3 cups7910
Hamburger1 (McDonald Medium)698
Cheeseburger1 (McDonald Medium)81210
Chocolate1 oz.348
Cucumber1 cup000
Lettuce1 cup000
Tomato1 cup000
Pizza1 slice (5 oz.)6 – 108-1410-16
Potato (uncooked)1 cup (8 oz.)345
Rice, cooked1 cup456
Sandwich18 – 1610-2010-23


Beverages/Dairy
Apple Cider / Juice1 cup235
Orange Juice1 cup346
Beer, regular1 can or bottle355
Coca-Cola Classic1 cup336
Diet Coke1 cup000
Sprite1 cup336
Milk, low-fat (1%)1 cup234
Milk, low-fat (2%)1 cup345
Milk, whole1 cup457
Yogurt1 cup460

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Top WW Foods and Their Smart Points

Top WW Foods and Their Smart Points

These are the most tracked Weight Watchers foods, along with their Smart Points values, according to the WW Freestyle (Blue plan):

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  1. Almond milk: (plain, unsweetened, 1 cup) 1 SmartPoint
  2. Almonds, (1/4 cup, raw or roasted) 4 SmartPoints
  3. Apple: 0 SmartPoints
  4. Asparagus: (makes your pee smell!) 0 SmartPoints
  5. Avocado: (Hass, 1/4) 2 SmartPoints
  6. Bacon: (cooked, 3 slices) 5 SmartPoints
  7. Bagel: (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints
  8. Banana: (Fruit is free!) 0 SmartPoints
  9. Beef, ground: (90% lean, cooked, 3 oz.) 4 SmartPoints
  10. Beer: (regular / lager, 12 ounces) 5 SmartPoints
  11. Black beans: (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints
  12. Blueberries: 0 Smart Points
  13. Bread, 1 slice: 2 SmartPoints
  14. Broccoli: 0 SmartPoints
  15. Burger: (4 oz. beef patty, no cheese or bun, more) 8 Smart Points
  16. Butter: (1 tbsp) 5 SmartPoints
  17. Caesar salad: (3 cups) 10 SmartPoints
  18. Cantaloupe: 0 SmartPoints
  19. Carrots: (baby, youth, or adult) 0 SmartPoints
  20. Celery: 0 SmartPoints
  21. Cheese, American, 1 slice or 1 ounce: 4 SmartPoints
  22. Cheese, Cheddar or Colby: (shredded, 1/4 cup) 4 Smart Points
  23. Cheeseburger: (beef, 3 oz. w/ bun) 12 SmartPoints
  24. Cherries: 0 SmartPoints
  25. Chicken breast: (cooked, boneless, skinless, 3 oz.) 2 SmartPoints
  26. Coffee: (black, no sugar, 1 cup) 0 SmartPoints
  27. Cookies: (chocolate, chip, oatmeal, sugar) 3 Smart Points
  28. Corn on the cob: (1 medium) 4 SmartPoints
  29. Cottage cheese: (fat-free, 1 cup) 2 SmartPoints
  30. Cream or half & half: (2 tbsp) 2 Smart Points
  31. Cucumber: 0 SmartPoints
  32. Deli meat, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints
  33. Diet Coke, 12 oz. (0 SP)
  34. Egg white: 0 SmartPoints
  35. Egg, fried: 3 SmartPoints
  36. Egg, hardboiled: 2 SmartPoints
  37. Eggs, scrambled: (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints
  38. English muffin: 4 SmartPoints


  1. Feta cheese: (crumbled, 1 oz) 3 Smart Points
  2. Fish, tilapia: (fresh, baked, 3 oz.) 1 SmartPoint
  3. French fries: (20 fries or 6 oz., Yikes!) 13 SmartPoints
  4. Fruit: (fresh, unsweetened) 0 SmartPoints
  5. Grapes: 0 Smart Points
  6. Green beans: 0 SmartPoints
  7. Guacamole: (2 Tbsp) 1 SmartPoint
  8. Hamburger bun: (plain, 1-2 oz.) 5 SmartPoints
  9. Honey: (1 tbsp) 4 SmartPoints
  10. Hummus: (2 Tbsp) 2 SmartPoints
  11. Lettuce: (Romaine, iceberg) 0 SmartPoints
  12. Mayonnaise: (1 Tbsp) 3 Smart Points
  13. Milk, skim: (non-fat, 1 cup) 3 SmartPoints
  14. Milk, 1%: (low fat 1 cup) 4 Smart Points
  15. Milk, 2%: (reduced fat 1 cup) 5 SmartPoints
  16. Milk, whole: (1 cup) 7 SmartPoints
  17. Mushrooms: 0 SmartPoints
  18. Mustard: (1 Tbsp) 0 SmartPoints
  19. Oatmeal: (cooked, 1 cup) 5 SmartPoints
  20. Olive oil: (1 Tbsp) 4 SmartPoints
  21. Onions: 0 SmartPoints
  22. Orange Juice: 6 SmartPoints
  23. Orange: 0 SmartPoints


  1. Pasta: (regular or whole wheat, cooked, 1 cup) 5 SmartPoints
  2. Peach: 0 SmartPoints
  3. Peanut butter: (2 tbsp) 6 SmartPoints
  4. Pear: 0 SmartPoints
  5. Pineapple: 0 SmartPoints
  6. Pizza: (slice) That depends… 7-12 SmartPoints
  7. Pork chop: (3 oz. cooked, lean, boneless) 3 SmartPoints
  8. Potato, baked: (plain, 1, 6 ounces) 5 Smart Points
  9. Potatoes, mashed: (1/2 cup) 4 SmartPoints
  10. Raspberries: 0 SmartPoints
  11. Red peppers: 0 SmartPoints
  12. Rice, brown: (cooked, 1 cup) 6 SmartPoints
  13. Rice, white: (cooked, 1 cup) 6 SmartPoints
  14. Salad dressing, balsamic: (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint
  15. Salad dressing, Italian: (not creamy 2 tbsp) 3 SmartPoints
  16. Salad dressing, Ranch: (2 Tbsp) 5 SmartPoints
  17. Salad: (mixed greens) 0 Smart Points
  18. Salmon: (wild-caught) 0 points
  19. Salsa: (fat-free) 0 SmartPoints
  20. Shrimp: (cooked, 3 oz.) 1 Smart Point
  21. Soda: (12 oz., Sprite, similar) 7 Smart Points
  22. Spinach: 0 SmartPoints
  23. Strawberries: 0 Smart Points
  24. Splenda: (1-3 packets) 0 WW points
  25. Sugar: (white, granulated, 1 tsp) 1 Smart Point
  26. Sweet Potatoes: (cooked, 1/2 cup) 3 SmartPoints
See also:  Entire WW Zero Point Foods on PersonalPoints (List)


  1. Tomatoes: (Regular, grape, cherry) 0 SmartPoints
  2. Tortilla chips: (1 ounce) 4 Smart Points
  3. Tortilla, flour: (1 medium or 1 oz.) 3 SmartPoints
  4. Tuna (canned in water, drained, 3 oz.) 1 SmartPoints
  5. Tuna (grilled, 3 oz.) 1 Smart Point
  6. Turkey bacon: (cooked, 3 slices) 3 SmartPoints
  7. Turkey burger: (3 oz. 93% lean, w/ bun) 9 Smart Points
  8. Turkey, deli: (sliced, low fat, 2 ounces) 1 SmartPoint
  9. Watermelon: 0 SmartPoints
  10. Veggie Burger: (3 oz. no bun or cheese) 1-5 SmartPoints
  11. Wine, Red: (5 oz) 4 SmartPoints
  12. Wine, white: (5 ounces) 4 Smart Points
  13. Yogurt: (plain, low-fat, 1 cup) 3 SmartPoints
  14. Yogurt, Greek: (plain, fat-free, 1 cup) 0 SmartPoints
  15. Zucchini: 0 SmartPoints

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Everything You Need to Know About Weight Watchers Smart Points Foods

Everything You Need to Know About Weight Watchers Smart Points Food List

What food item has the most Weight Watchers Smart Points on the list?

The Cheesecake Factory Bruleed French Toast with Bacon weighs an impressive 107 points!  With 2,490 calories with 173 grams of fat and 100 grams of sugar, it is perhaps the granddaddy of all single-serve restaurant foods. 

Can you eat unlimited zero-point foods on Weight Watchers?

In December, Weight Watchers released an updated list of over 200 zero-point foods that diet plan followers can eat in unlimited quantities. 

The list of zero-point items includes things like eggs and fish. 

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In other words, people don’t tend to overindulge in healthy, filling foods. 

What are the best Weight Watchers frozen meals?

Favorite Frozen Foods:

  • Tyson Blackened Chicken Breast Strips.
  • Solid Choice Simple Steamers Chicken and Veg Stir fry.
  • Lean Cuisine Alfredo Pasta with Chicken and Broccoli.
  • Solid Choice Cafe Steamers Chicken Pesto Classico.

How many WW points is a banana?

0 points;

All fresh fruit, including bananas, has 0 points in the Weight Watchers program. 

In addition to bananas, the 0-point fruit list includes apples, apricots, blueberries, grapes, oranges, pineapples, plums, raspberries, strawberries, and watermelon. 

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What snacks are 0 points on Weight Watchers?

Zero Point Snacks Blue Plan :

  • Little pot (approx ½ cup) of 0% fat Greek yogurt with a small bunch of (thawed out) frozen sweet cherries.  
  • A bubbled egg dunked in a tablespoon of fat-free mayonnaise. 
  • Skinny turkey bosom/chicken bosom wrapped round salted gherkin. 
  • A pot of sugar-free prepared-to-eat Jell-o/jam.

What can you eat for breakfast on Weight Watchers?

Some Weight Watchers Breakfast Recipes 

  • Solid Oatmeal Pancakes. “An extraordinary breakfast — good, filling, and yummy.”
  • Oat Banana Nut Muffins. “These were extraordinary!
  • Fried Egg Tortilla Wraps.
  • One-Point Pancakes.
  • Banana-Stuffed French Toast.
  • Bacon, Egg, and Hash Browns Stacks.
  • Mock Blueberry Cream Cheese Danish.
  • Breakfast Burrito.

Are scrambled eggs zero points on Weight Watchers?

Yes.  If we have the packaged food in our database, the displayed SmartPoints value will be shown with the ZeroPoint ingredients removed, assuming they are actually 0. (For example, pre-made scrambled eggs with milk and butter are not a ZeroPoint food.) 

See also:  Weight Watchers Fruit Points List + ZeroPoint Chart

What is the best bread to eat on Weight Watchers?

Depressed spot Bread:

  • Weight Watchers Whole Wheat Bread | 1 Smart Point for each cut (40 calories)  
  • Sound Life Honey Wheat 35 Calorie Bread | 1 Smart Point for each cut (35 calories)
  • Dave’s Killer Bread 60 Thin Sliced Power seed Bread | 2 Smart Points for each cut (60 calories)
  • Schmidt Old Tyme Wheat Bread | 1 Smart Point for each cut (40 calories)

What is the healthiest cereal to eat to lose weight?

Solid Cereals You Should Be Eating If You Want To Lose:

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  • Extraordinary K Protein Plus.
  • Cheerios Protein.
  • BearNaked Honey Almond. bear naked granola
  • Cinnamon Harvest Whole Wheat Biscuits.
  • Fiber One.

Can you eat too many eggs on Weight Watchers?

Dietitians recommend limiting your weekly egg intake to six to seven eggs, however Chryssidis says it has more to do with targeting a variety of protein sources than limiting egg consumption. 

How many points are scrambled eggs on Weight Watchers?

3; Each serving contains 132 calories, 7 grams of fat, and 3 Weight Watchers SmartPoints. 

How many WW points is a slice of bread?

1.4 focuses – Conjecture #3: A cut of bread is 1.4 focuses. 

1 cut = 1.4 focuses ~ 1 point. 2 cuts = 2.8 focuses ~ 3 focuses. 3 cuts = 4.2 focuses ~ 4 focuses.

Why am I so hungry on Weight Watchers?

Why are you hungry on weight control or other diet is the result of not eating the three macronutrients (protein, fats and carbohydrates) in the right balance. 

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Each meal and snack should contain a mixture of 3 macronutrients. 

If you find you are hungry soon after, it is because these are all carbohydrates. 

Why is oatmeal so high in WW points?

Oatmeal removes much of the fiber, so the sugars/proteins per unit volume you eat are higher. 

This is why the points seem higher. 

It is a cooked cup, 1/4 cup raw for steel cutting. 

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That “getting started” energy is what gives oats (and other seeds and nuts) high calories. 

What are the top 5 healthiest cereals?

The Healthiest Cereals You Can Eat: 

  1. Oats. Oats are a nutritious grain decision.
  2. Do-It-Yourself Muesli. Muesli is both a sound and heavenly sort of grain.
  3. Custom made Granola.
  4. Do-It-Yourself Cinnamon Crunch Cereal.
  5. Kashi 7 Whole Grain Nuggets.
  6. Post Foods Grape Nuts.
  7. Weave’s Red Mill Paleo-Style Muesli.
  8. Ezekiel 4:9 Sprouted Grain Cereals.

How can I lose my stomach fat?

8 Ways to Lose Belly Fat and Live a Healthier Life: 

  1. Take a stab at controling carbs rather than fats.
  2. Think eating plan, not eating routine.
  3. Continue to move.
  4. Lift loads.
  5. Become a name peruser.
  6. Move away from handled nourishments.
  7. Zero in transit your garments fit more than perusing a scale.
  8. Spend time with wellbeing centered companions.

Can I eat cereal and still lose weight?

With the muesli diet, replace two meals a day with muesli and milk. 

Although the diet has been around for a while, it has recently gained popularity. 

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It appears to be effective for short-term weight loss and can be high in fiber and whole grains. 

However, it can also be sugary and overly restrictive. 

Can I eat 10 eggs a day?

The science is certain that up to 3 entire eggs each day are completely alright for solid individuals.

Synopsis Eggs reliably raise HDL (the “great”) cholesterol.

For 70% of individuals, there is no expansion altogether or LDL cholesterol. A few group may encounter a gentle expansion in a benevolent subtype of LDL.

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How many points is butter on Weight Watchers?

Stick spread (5 SmartPoints per tablespoon) 

“In any case, its fat and calories can add up rapidly, particularly on the off chance that you’re ignorant of the amount you’re utilizing.”

For partition control, have a go at showering one teaspoon (2 SmartPoints) of liquefied spread over veggies or whirled into sauces.