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Weight watchers points list is a weight loss system that really works!
Today weight loss programs are everywhere and it is vital to choose a program that suits your current eating habits, routines, physical abilities and the level of difficulty and seriousness if you want it to be effective. Weight watchers points list is a high tech program in which every food item has a designated amount of points. By using the weight watchers points list you will get a well thought out and extensive list of food items with the points for each item.
The Weight Watchers Points List is easy to use!
What is really cool is that you do not have to give up your favorite foods. That’s awesome wouldn’t you say? I don’t know about you but I love food and when I am dieting I hate to have to stay away from the foods I love. This is why the weight watchers points list is vital for my diet regiment. You see if I want to eat something with a lot of points then I just check out the list and choose the other items that I will eat and make sure they are within my daily limits. It works really great and you should give it a try.
Here is the weight watchers points list for you to use.
Below you will find the weight watchers points list and if you would like you may print this out and put on your refrigerator or bring it with you when you are out for the day or at work. This will start you on a great path toward losing those pounds and will benefit you in many other healthy ways. You can also check out some great recipes for using the weight watchers points list here
| Food Item | Quantity | Points | Food Item | Quantity | Points |
| Weight Watchers Points List A | |||||
|---|---|---|---|---|---|
| Abalone | 3 oz | 2 | Adobo Sauce (store bought) | 1 tbsp | 2 |
| Alfredo Sauce (store bought) | 1/2 cup | 10 | Almond Butter | 1 tsp | 1 |
| Almonds | 22 nuts | 4 | Ambrosia | 1/2 cup | 2 |
| Anchovies | 6 or 1tsp paste | 1 | Apricots (dried) | 6 halves | 1 |
| Apricots (fresh) | 3 halves | 1 | Apples (dried) | 1/4 cup | 1 |
| Apples (fresh) | 1 large | 2 | Applesauce (unsweetened) | 1 cup | 1 |
| Apple Juice | 1/2 cup | 1 | Antelope (cooked) | 1 oz | 1 |
| Animal crackers | 13 | 3 | America flavored clear water | 1 liter | 0 |
| Armadillo (cooked) | 1 oz | 1 | Arrowroot | 1 tsp | 0 |
| Artichokes (cooked) | 1 medium | 0 | Arugula | 1 cup | 0 |
| Asparagus | 12 sears | 0 | Avocado | 1/4 | 2 |
| Weight Watchers Points List B | |||||
| Baba au rhum | 1 | 8 | Babaganosh | ¼ cup | 3 |
| Bacon (Canadian style) | 1 slice | 1 | Bacon (crisp cooked) | 1 slice | 1 |
| Bacon (fats) | 1 tbsp | 3 | Bagel | 1 small or 1/2 large | 3 |
| Bagel chips | 1 oz | 3 | Baked Alaska | 1 piece | 5 |
| Baking Powder/Soda | 1 tsp | 0 | Baklava | 1 piece | 5 |
| Bamboo Shoots | 1 cup | 0 | Banana | 1 medium | 2 |
| Banana Bread | 1 slice | 5 | Banana Chips | 1 oz | 3 |
| Banana Split | 1 serving | 19 | Barbecue Sauce | 1 tbsp | 0 |
| Barley | 1 cup cooked/uncooked 1/4 cup | 3 | Bass (striped, cooked) | 1 fillet | 4 |
| Bean dip | 1/2 cup | 1 | Beans baked | 1/2 cup | 5 |
| Beans baked (canned) | 1/2 cup | 2 | Beans black (uncooked) | 1 pound | 31 |
| Beans black | 1 cup, cooked | 3 | Beans (Cannellini, cooked) | 1/2 cup | 1 |
| Beans (Garbanzo, cooked) | 1/2 cup | 2 | Beans (green, cooked) | 1cup | 0 |
| Beans (kidney, cooked) | 1/2 cup | 1 | Beans (lima, cooked) | 1/2 cup | 1 |
| Beans (refried, canned) | 1/2 cup | 2 | Beans (wax, cooked) | 1cup | 0 |
| Beans (white, cooked) | 1/2 cup | 2 | Bear (black, cooked) | 1 oz | 2 |
| Bearnaise sauce | 1/4 cup | 8 | Beaver (cooked) | 1 oz | 1 |
| Bechamel white sauce | 1/4 cup | 4 | Beef (ground, regular) | 1 patty | 6 |
| Beef (ground, regular, uncooked) | 1 pound | 25 | Beef (ground, lean, uncooked) | 1 pound | 22 |
| Beef (regular, cooked) | 1 slice | 4 | Beef (tongue, cooked) | 1 oz | 2 |
| Beef (dried, store-bought) | 7slices | 1 | Beef (steak, cooked) | 1small | 7 |
| Beef (steak, lean) | 1small | 5 | Beefalo (cooked) | 1 oz | 1 |
| Beef Bourguignon | 1-1/2 cup | 18 | Beef stew | 1 cup | 5 |
| Beer (light) | 1can/bottle | 2 | Beer (non-alcoholic) | 1can/bottle | 1 |
| Beer (regular) | 1can/bottle | 3 | Beet (cooked) | 1cup | 0 |
| Beignet | 1 (2″ diameter) | 2 | Bialy | 1 portion | 5 |
| Biscotti | 8 mini, 2 small or 1 regular | 3 | Biscotti Chocolate | 8 mini, 2 small or 1 reg. | 3 |
| Biscuits (homemade) | 1 small | 3 | Biscuit (cheese) | 1 small | 5 |
| Bittermelon | 1 cup cooked/uncooked | 0 | Black bean sauce | 1 tsp | 0 |
| Blackberries | 1 cup | 1 | Black Russian | 1 | 5 |
| Bloody Mary | 1 | 2 | Blueberries | 1 cup | 1 |
| Bluefish (cooked) | 1 fillet | 1 | Borscht (low calorie, store-bought) | 1 cup | 0 |
| Boston Brown Bread | 1 slice | 2 | Bread (whole grain) | 1 slice | 1 |
| Bread (light) | 2 slices | 1 | Bread (pita) | 1 slice | 1 |
| Bread Crumbs | 3 tbsp., dried) | 1 | Breadsticks | 1 piece | 2 |
| Bread (focaccia) | 1 slice | 3 | Bread (garlic) | 1 slice | 4 |
| Bottle Gourd | 1 cup | 0 | Boudin (store-bought) | 2 | 2 |
| Bouillabaisse | 2 cups | 7 | Bouillon | 1cup | 0 |
| Boysenberries | 1cup | 1 | Bran (corn, uncooked) | 1/4 cup | 0 |
| Bran (oat, uncooked) | 1/4 cup | 1 | Bran (rice, uncooked) | 1/4 cup | 2 |
| Bran (wheat, uncooked) | 1tbsp | 0 | Brandy | 1-1/2 fl. oz. | 2 |
| Brazil Nuts | 8 nuts | 5 | Brewer’s Yeast | 1 tsp | 0 |
| Brioche | 1 | 3 | Broccoli (cooked/uncooked) | 1cup | 0 |
| Broccoli Rabe | 1 cup | 0 | Broccoli (stir fry) | 1cup | 3 |
| Broth (any type) | 1 cup | 0 | Brownie | 1 | 5 |
| Brownie (fat-free) | 1 piece | 2 | Brunswick Stew | 1-1/2 cups | 5 |
| Bruschetta | 1 slice | 3 | Brussel Sprouts (cooked/uncooked) | 1cup | 0 |
| Buffalo (water cooked) | 1 oz | 1 | Buffalo wings | 3 | 9 |
| Bulgur | cooked 1cup/uncooked 1/4 cup | 2 | Butter (regular) | 1 cup | 51 |
| Weight Watchers Points List C | |||||
| Cabbage (all varieties, cooked/uncooked) | 1 cup | 0 | Caesar Salad | 3 cups | 7 |
| Cake (fat-free) | 1 slice | 4 | Cake (sugar free) | 1 slice | 5 |
| Calamari (fried) | 1/2 cup | 11 | Calzone | 1 | 7 |
| Candy (chocolate, any type) | 1 oz | 4 | Cannoli | 1 | 9 |
| Cantaloupe | 1/4th melon | 1 | Capers | 1 tbsp | 0 |
| Caponata | 1 cup | 2 | Cappuccino (fat-free milk) | 1 small | 1 |
| Cappuccino (machine-made) | 1 cup | 2 | Caraway seeds | 1 tsp/tbsp | 0 |
| Carambola (star fruit) | 1 | 1 | Caramels | 1 oz | 3 |
| Cardoon | 1 cup | 0 | Caribou (cooked) | 1 oz | 1 |
| Carne asada | 4 oz | 10 | Carob (unsweetened) | 1 tsp | 0 |
| Carp | 1 fillet cooked | 7 | Carrots | 10 baby or 2 large | 0 |
| Carrot Juice (canned) | 1/2 cup | 1 | Casaba Melon | 1 cup | 1 |
| Cashews (dry-roasted) | 14 | 4 | Cassoulet | 1 cup | 11 |
| Catfish | 1 fillet cooked | 4 | Cauliflower | 1 cup or 1large head | 0 |
| Caviar (or other fish roe) | 2tbsp | 2 | Caviar spread | 2 tbsp | 3 |
| Celery | 1 cup or 1 stalk | 0 | Cellophane Noodles | 1 cup cooked | 3 |
| Chicory | 1 cup | 0 | Cucumber | 1 cup | 0 |
| Cereal (hot) | 1 cup | 4 | Cereal (fibre) | 1/2 cup | 1/2 |
| Cereal bar (fat-free) | 1 piece | 2 | Cereal (cold, bran flakes) | 3/4 cup | 1 |
| Cereal (cold, frosted) | 1 cup | 3 | Cereal (cold, puffed) | 1 cup | 1 |
| Cereal (cold, whole grain) | 1 cup | 2 | Ceviche | 1/2 cup | 2 |
| Challah bread | 1 slice | 2 | Champagne | 1 small glass or 1/2 cup | 2 |
| Chef’s salad (without dressing) | 4 cups | 8 | Cheese (Cheddar) | 1 cup | 4 |
| Cheese | 1 ounce | 1 | Cottage Cheese | 1 cup | 3 |
| Cheese (spreadable) | 2 tbsp | 1 | Cheese Wedge (light) | 1 | 1 |
| Cheese with fruit | 3-1/2 oz | 3 | Cheese (Mozzarella) | 2 pieces | 3 |
| Cheese (Ravioli) | 6 pieces | 7 | Cheese (Parmesan) | 5 oz | 3 |
| Cherries (fresh) | 1 cup | 1 | Chestnuts | 6 small | 1 |
| Chicken (fried, frozen) | 3 oz | 7 | Chicken (canned) | 1/2 cup | 4 |
| Chicken (cooked) | 1/2 cup | 2 | Chicken breast, barbecued with skin (with bone) | 1 | 7 |
| Chicken breast, cooked without skin (no bone) | 1 | 3 | Chicken breast, fried with skin (with bone) | 1 | 11 |
| Chicken breast fillet, grilled, refrigerated | 1 | 3 | Chicken (drumstick, barbecued with skin and bone) | 1 | 3 |
| Chicken patty (fried, frozen) | 1 | 4 | Chicken pieces (nugget-style fried) | 6 | 5 |
| Chicken salad | 1/2 cup | 6 | Chicken salad, store-bought | 1/2 cup | 5 |
| Chicken soup, hot and spicy | 1 cup | 4 | Chicken stew, canned | 1cup | 4 |
| Chicken thigh (cooked without skin, no bone) | 1 | 3 | Chickpeas, dry | 1/3 cup | 1 |
| Chili (frozen) | 1 cup | 12 | Chili, low-fat, canned | 1cup | 4 |
| Chocolate hazelnut cookies | 1 piece | 2 | Chocolate eclair | 1 piece | 3 |
| Chocolate, any type | 2 pieces | 3 | Chocolate (dark) | 5 pieces | 4 |
| Chocolate or latte bar | 1 | 1 | Chocolate drink | 1 cup | 3 |
| Chocolate spread | 2 tbsp | 4 | Clams (cooked) | 1/2 cup | 1 |
| Cobbler (fruit) | 1cup | 7 | Cocoa Hot (instant) | 1 cup | 2 |
| Coconut | 1 tsp | 0 | Coconut juice or water | 1 can | 3 |
| Coconut milk | 1/4 cup | 4 | Coffee (Jamaican) | 1 cup | 2 |
| Coffee (latte or mocha with milk) | 1 can | 4 | Coffee mix (without sugar) | 1 cup | 1 |
| Cognac | 1-1/2 fl. oz. | 2 | Coleslaw | 1/2 cup | 4 |
| Cookies (any type) | 1 bar | 1 | Corn (frozen) | 6 | 4 |
| Corn Chowder (canned) | 1 cup | 4 | Crabmeat (canned) | 1/2cup | 2 |
| Crabmeat (cooked) | 1/2 cup | 1 | Cranberry Juice | 1 cup | 2 |
| Cranberries, fresh | 1 cup | 1 | Crayfish (canned) | 1/2 cup | 2 |
| Cream (clotted) | 2 tbsp | 4 | Cream, medium | 2tbsp | 2 |
| Cruller | 1 small | 3 | Crumpet | 1 | 2 |
| Currants, fresh | 1 cup | 1 | Custard | 1 cup | 6 |
| Weight Watchers Points List D | |||||
| Daikon | 1 cup | 0 | Daiquiri | 1 | 3 |
| Dairy Shake | 1 packet | 2 | Danish (store-bought) | 1 | 6 |
| Dannon Yogurt, light | 4 ounce | 1 | Dates (fresh) | 2 | 1 |
| Del Monte | 1/2 cup | 1 | Dip, any type | 2 tbsp | 2 |
| Dolma (store-bought) | 4 | 3 | Doro wat | 1 cup | 7 |
| Doughnut (store-bought) | 1 | 5 | Duck, wild or domestic, without skin, cooked | 1/4 duck | 5 |
| Weight Watchers Points List E | |||||
| Eclair | 1 (4″ long) | 9 | Eggplant, cooked | 1 cup | 0 |
| Eggs, Fried | 1 large | 2 | Eggs, scrambled | 2 | 5 |
| Egg salad | 1/2 cup | 7 | Egg whites | 3 | 1 |
| Elderberries | 1 cup | 1 | Elk,cooked | 1 oz | 1 |
| Empanadas | 2 | 3 | Endive, Belgain (French) | 1 cup | 0 |
| Weight Watchers Points List F | |||||
| Fadge | 1 cup | 3 | Falafel patties | 4 | 10 |
| Fennel | 1 cup | 0 | Fettuccine Alfredo | 1 cup | 16 |
| Fiddlefern (fiddlehead greens) | 1cup | 0 | Fig, fresh | 1 | 0 |
| Filo dough, frozen | 1 oz | 2 | Fish (Anchovies, canned in oil, drained) | 6 | 1 |
| Fish, baked, stuffed | 1 serving | 8 | Fish, Blackened | 1 fillet | 12 |
| Fish, Bluefish, cooked | 1 fillet | 6 | Fish, Carp, cooked | 1 fillet | 7 |
| Fish, Catfish, cooked | 1 fillet | 6 | Fish, Cod, cooked | 1 fillet | 4 |
| Fish, Dried | 1 oz | 2 | Fish, Eel | 1 oz | 2 |
| Fish, Flounder | 1 fillet | 4 | Fish, Fried | 1 fillet | 12 |
| Fish, Haddock, cooked | 1 fillet | 4 | Fish, Halibut, cooked | 1 fillet | 5 |
| Fish, Herring, cooked | 1 oz | 1 | Fish, Mackerel, cooked | 1 fillet | 8 |
| Fish (dolphin fish), cooked | 1 fillet | 4 | Fish, Salmon, cooked | 1fillet | 7 |
| Fish, Sardines, canned in oil, drained | 5 | 3 | Fish, Swordfish, cooked | 1steak | 4 |
| Fish, Trout, cooked | 1 fillet | 8 | Fish, Tuna, cooked | 1 fillet | 6 |
| Fish amandine | 1fillet | 13 | Fish Fillet (battered, frozen) | 1 small | 5 |
| Flan | 3/4 cup | 8 | Flour, any type | 1 tsp | 0 |
| Focaccia | 1 piece | 25 | French Fries (frozen, baked) | 15 | 2 |
| French Toast (frozen) | 2 slices | 5 | Fried ice cream | 1 scoop | 9 |
| Fruit salad | 1 cup | 2 | Fudge | 1 piece | 3 |
| Frosting (regular) | 2 tbsp | 3 | Fruit Cocktail (unsweetened, canned) | 1 cup | 2 |
| Weight Watchers Points List G | |||||
| Gazpacho (canned) | 1cup | 1 | Gelatin (fruit flavored) | 1/2 cup | 2 |
| Gherkins fresh | 1 cup | 0 | Gin | 1 jigger | 2 |
| Gnocchi (frozen) | 1 cup | 7 | Goat meat, cooked | 1 oz | 1 |
| Gobo (burdock) | 1/2 cup | 1 | Goose, wild, cooked | 1 oz | 1 |
| Gooseberries | 1 cup | 1 | Gourd, white, flowered | 1 cup | 0 |
| Grapefruit | 1 | 2 | Grapefruit juice, any type | 1/2 cup | 1 |
| Grapes | 1 cup | 1 | Grape juice | 1/2 cup | 1 |
| Green papaya | 1 cup | 1 | Guacamole (store bought) | 1/2 cup | 2 |
| Guava | 1 | 1 | Guinea hen, cooked | 1 oz | 1 |
| Gum, chewing with sugar or sugarless | 1 piece | 0 | Gumdrops | 8 | 3 |
| Weight Watchers Points List H | |||||
| Haddock | 1 fillet | 4 | Halibut | 1 fillet | 4 |
| Halvah | 1piece | 5 | Ham, cooked | 1 slice | 3 |
| Haroset | 1 cup | 4 | Hazelnuts | 20 nuts | 4 |
| Highball | 1 | 3 | Hush puppies | 2 | 4 |
| Hoisin sauce | 1 tsp | 0 | Hollandaise sauce | 1/4 cup | 8 |
| Honey | 1 tbsp | 1 | Honeydew melon | 1/8 | 1 |
| Horseradish, prepared | 1 tbsp | 0 | Hummus, any type | 1/4 cup | 3 |
| Weight Watchers Points List I | |||||
| Ice cream, fat-free, no sugar added | 1 scoop | 2 | Ice cream, light, no sugar added | 1 scoop | 2 |
| Ice cream, premium | 1 scoop | 7 | Ice cream, regular | 1 scoop | 4 |
| Ice cream soda | 1 | 8 | Irish coffee | 1 | 4 |
| Weight Watchers Points List J | |||||
| Jackfruit | 1/2 cup | 2 | Jalapenos, stuffed | 2 | 4 |
| Jam, jelly or preserves | 1 tbsp | 1 | Jelly beans | 10 | 2 |
| Jerusalem artichokes | 1 cup | 0 | Jicama (yam bean root) | 1 cup | 0 |
| Weight Watchers Points List K | |||||
| Kabobs, beef, chicken or lamb | 2 skewers | 8 | Kabobs, fish | 2 skewers | 6 |
| Kasha (buckwheat groats) | 1 cup cooked | 3 | Kataifi | 1 piece | 5 |
| Ketchup | 1/4 cup | 1 | Kidney, cooked | 1/2 cup | 2 |
| Kiwi fruit | 1 | 1 | Knish, any type | 1 | 6 |
| Knockwurst | 2 | 5 | Kreplachs (boiled) | 2 | 5 |
| Kugel (lokshen) | 1piece | 7 | Kumquats | 10 small/5 medium | 1 |
| Weight Watchers Points List L | |||||
| Ladyfingers, store-bought | 1 large/2 small | 1 | Lamb, ground, cooked | 1/2 cup | 4 |
| Lamb, lean | 1 slice | 3 | Lard | 1 tbsp | 3 |
| Lasagna, chicken, frozen | 1 cup | 5 | Lasagna, vegetable, frozen | 1 cup | 5 |
| Latte, made with low-fat milk | 1 small | 3 | Lavash | 1/4 of 10″ cracker or 2-1/4 oz. | 6 |
| Leeks, cooked or uncooked | 1 cup or 2 oz. | 0 | Lemon | 1 | 0 |
| Lemonade | 1 cup | 2 | Lentils, dry | 1/3 cup | 1 |
| Lettuce, any type | 1 cup | 0 | Lychees, fresh | 10 medium (6 oz.) | 1 |
| Licorice | 1 oz. | 2 | Liqueurs, any type | 1 jigger | 4 |
| Liquor (gin, rum, scotch, tequila, vodka, whiskey) | 1 jigger | 2 | Liver, beef, cooked | 1 slice | 2 |
| Liver, chicken, cooked | 1/2 cup | 2 | Liverwurst | 1 oz. | 3 |
| Lobster meat, canned | 1/2 cup or 4 oz. | 2 | Lobster salad | 1/2 cup | 4 |
| Lobster, steamed | 1 | 3 | Loganberries | 1 cup (5 oz.) | 1 |
| Lollipop | 1 | 1 | Loquats | 10 (6 oz.) | 1 |
| Lotus root, cooked | 1 cup or 16 slices | 1 | Luncheon meat, canned | 2 oz. | 5 |
| Weight Watchers Points List M | |||||
| Macadamia nuts | 12 nuts (1 oz. shelled) | 5 | Macaroni | 1 cup cooked | 3 |
| Macaroni salad | 1/2 cup | 6 | Macaroons | 2 | 2 |
| Mackerel, canned | 1/4 cup | 2 | Mackerel, cooked | 1 fillet | 8 |
| Mandarin orange, fresh | 1 | 1 | Mandelbrot | 2 slices | 2 |
| Mango | 1 | 2 | Manhattan | 3 | |
| Manicotti shells,dry | 2 | 2 | Maraschino cherry | 1 | 0 |
| Margarine, fat-free | 4 tbsp | 1 | Margarine, regular | 1 tsp | 1 |
| Margarita | 1 | 5 | Marinara sauce | 1/2 cup | 3 |
| Marshmallows | 2 medium | 1 | Martini | 1 | 3 |
| Marzipan | 1 oz | 3 | Matzo, any type | 1 board | 2 |
| Mayonnaise, fat-free | 4 tbsp | 1 | Mayonnaise, regular, commercial and homemade | 1 tsp | 1 |
| Meat, canned | 2 oz | 3 | Meat, ground, cooked | 1 patty | 6 |
| Meat loaf | 1 slice | 8 | Menudo, canned | 1 cup | 4 |
| Mexican coffee | 1 (with 2 tbsp whipped cream) | 3 | Milk, calcium-fortified (1%) | 1 cup | 2 |
| Milk, calcium-fortified, skim | 1 cup | 2 | Milk, evaporated, whole | 1/2 cup | 3 |
| Milk, instant nonfat dry | 1/3 cup powder | 2 | Milk, lactose-reduced, nonfat | 1 cup | 2 |
| Milk, sweetened, condensed | 1/3 cup | 7 | Milk, whole | 1 cup | 4 |
| Milk shake, any flavor | 1 | 9 | Millet | 1/3 cup cooked or 3/4 oz. uncooked | 1 |
| Mimosa | 1 | 2 | Mincemeat, store-bought | 1/4 cup | 3 |
| Minestrone soup | 1 cup | 4 | Mint, chocolate-covered | 1 (2-1/2″ diameter) | 3 |
| Moose, cooked | 1 oz. | 1 | Mornay sauce | 1/4 cup | 4 |
| Muffin, any type (other than bran) | 1 large | 6 | Muffin, bran | 1 large | 5 |
| Mulberries | 1 cup | 1 | Mulligatawny soup | 1 cup | 1 |
| Mushrooms | 1 cup | 0 | Mussels, cooked | 1/2 cup | 1 |
| Weight Watchers Points List N | |||||
| Napoleon | 1 (4-1/2″ x 2″ x 1-1/2″) | 13 | Nectar, any type | 1/2 cup | 1 |
| Nectarine | 1 | 1 | Noodles, egg | 1 cup cooked or 1-1/2 oz. uncooked | 3 |
| Nuoc cham | 1 tbsp | 0 | Nuts, mixed | 1 oz. shelled | 4 |
| Weight Watchers Points List O | |||||
| Oat milk, any flavor | 1 cup | 2 | Oil, vegetable | 1 tsp | 1 |
| Okra, cooked | 1 cup | 0 | Olives | 10 small or 6 large | 1 |
| Onions, cooked | 1 cup | 1 | Opossum, cooked | 1 oz | 1 |
| Orange | 1 | 1 | Orange juice, any type | 1/2 cup | 1 |
| Ostrich, cooked | 1 oz | 1 | Oysters, cooked | 1/2 cup | 1 |
| Weight Watchers Points List P | |||||
| Paella | 1 cup | 7 | Pancake (homemade, frozen or made from mix) | 1 | 2 |
| Panettone | 1/12 of 9″ tube | 6 | Papaya | 1/2 (8 oz.) or 1 cup (5 oz.) | 1 |
| Paprikash | 2 cups | 9 | Parsnips, cooked or uncooked | 1 cup | 1 |
| Passion fruit | 3 | 1 | Pasta, any type | 1 cup cooked or 1-1/2 oz. uncooked | 3 |
| Peach, fresh | 1 | 1 | Peanuts | 40 | 4 |
| Peanut butter | 1 tbsp | 2 | Pear, fresh | 1 | 1 |
| Peas, dry, split | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 | Pecans | 14 halves | 5 |
| Pepper, bell/chili | 1 cup | 0 | Pepperoni | 1 oz. | 4 |
| Perch, cooked | 1 fillet | 4 | Pesto sauce | 2 tbsp | 1 |
| Pheasant, cooked | 1 oz. | 1 | Pickle, unsweetened | 1 cup/1 medium | 0 |
| Pie crust, any type | 1/8 of 9″ one-crust pie | 5 | Pigeon, cooked | 1 oz. | 1 |
| Pike, cooked | 1 fillet | 4 | Pimientos, canned | 1 cup, 6 whole or 8 oz. | 0 |
| Pina colada | 1 | 6 | Pineapple, fresh | 1/4 (12 oz.) or 1 cup | 2 |
| Pineapple juice | 1/2 cup (4 fl. oz.) | 1 | Pistachios | 40 nuts | 4 |
| Plums | 2 | 1 | Polenta | 1/4 cup cooked | 4 |
| Pomegranate | 1 | 2 | Pomelo (pummelo) | 1 | 3 |
| Popcorn, buttered, popped | 3 cups | 7 | Pork, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 5 |
| Pork rinds | 1 oz. | 4 | Pork (lean, cooked) | 1 slice, 1 chop, 1/2 cup cubed or shredded | 3 |
| Potato, white/sweet | 1 large | 3 | Potato chips | 14 | 4 |
| Potatoes, mashed | 1/2 cup | 2 | Potatoes, home-fried | 1 cup | 4 |
| Potato salad | 1/2 cup | 6 | Poultry, ground, cooked | 1 patty | 5 |
| Poultry, ground, lean (10% or less fat) cooked | 1 patty | 4 | Pretzels, hard or Bavarian | 1 | 2 |
| Prickly pear (cactus pear) | 1 | 1 | Profiterole | 1 small | 2 |
| Prunes | 2 | 1 | Pudding, any flavor | 1 cup | 7 |
| Pumpkin | 1 cup | 0 | Pumpkin leaves | 1 cup | 0 |
| Weight Watchers Points List Q | |||||
| Quail, cooked | 1 oz. | 2 | Quenelles | 8 | 14 |
| Quince | 1 | 1 | Quinoa | 2 tbsp dry | 1 |
| Weight Watchers Points List R | |||||
| Rabbit, cooked | 1 oz. | 1 | Raccoon, cooked | 1 oz. | 2 |
| Radish, white | 1 cup | 0 | Raisins | 1/4 cup | 2 |
| Raspberries | 1-1/2 cups | 1 | Ratatouille | 1 cup | 5 |
| Red snapper, cooked | 1 fillet | 4 | Relish, any type | 1 tsp | 0 |
| Remoulade sauce | 1 tbsp | 2 | Rice, brown | 1 cup cooked | 4 |
| Rice, white | 1 cup | 4 | Rice crackers | 8 | 1 |
| Risotto | 1/2 cup | 4 | Roux, store-bought | 1 tbsp | 5 |
| Rugelach | 1 piece | 3 | Rum | 1 jigger | 2 |
| Weight Watchers Points List S | |||||
| Saimin | 1 cup | 2 | Salad, mixed greens | 1 cup | 0 |
| Salami, any type | 1 oz. | 3 | Salmon, smoked | 1 oz. | 1 |
| Salsa | 1/2 cup | 0 | Saltines | 6 | 2 |
| Sangria | 4 fl. oz. | 2 | Sausage, beef or pork, cooked | 1 link or patty | 3 |
| Scallions (green onions) | 1 cup or 16 medium | 0 | Scallops, cooked | 1/2 cup | 1 |
| Schnapps, any flavor | 1 fl. oz. | 2 | Scone | 1 triangle | 5 |
| Scotch | 1 jigger | 2 | Screwdriver | 1 | 4 |
| Seafood salad, store-bought | 1/2 cup | 6 | Seeds, caraway/poppy/sesame | 1 tsp | 0 |
| Seeds, pumpkin or sunflower | 1 tbsp | 1 | Seitan | 2 slices | 1 |
| Shallots | 1 cup or 6 oz. | 0 | Shark, cooked | 1 steak | 4 |
| Sharon fruit | 3 oz. | 1 | Shells, jumbo, dry | 3 | 2 |
| Sherry, dry or sweet | 3 fl. oz. | 2 | Shrimp, cooked | 1/2 cup | 1 |
| Shrimp, canned | 1/2 cup | 4 | Sloppy joe | 1 | 8 |
| Smelt, cooked | 1 oz. | 1 | Snow peas (Chinese pea pods) | 1 cup | 0 |
| Soda, club | 1 can or bottle | 0 | Soft drinks, diet, any flavor | 1 can or bottle | 0 |
| Sole, cooked | 1 fillet | 4 | Sour cream, light | 3 tbsp | 1 |
| Sour cream, regular | 1 tbsp | 1 | Soybeans, dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Soy cheese, regular | 1 slice | 2 | Soy flour | 3 tbsp | 2 |
| Soy milk | 1 cup | 2 | Soy sauce | 1 tbsp | 0 |
| Spaghetti | 1 cup cooked or 1-1/2 oz. uncooked | 3 | Spaghetti Bolognese | 1 cup spaghetti with 1/2 cup sauce | 9 |
| Spaghetti Carbonara | 1 cup | 10 | Spanish sauce | 1/2 cup | 1 |
| Spinach, cooked or uncooked | 1 cup | 0 | Sports drink | 1 cup | 1 |
| Sprouts, alfalfa/bean | 1 cup | 0 | Squab | 1 oz. cooked | 1 |
| Squid, cooked | 3 oz. | 2 | Squirrel, cooked | 1 oz. | 1 |
| Steak, cooked | 1 small | 7 | Steak, lean | 1 small | 5 |
| Strawberries, fresh or frozen | 1 cup | 1 | Strudel, any type | 1 piece | 8 |
| Sugar, any type | 1 tbsp | 1 | Sweetbreads, cooked | 1 oz. | 1 |
| Sweet potatoes in syrup, canned | 1 cup | 4 | Swordfish, cooked | 1 steak | 4 |
| Syrup, regular, any type | 1 tbsp. | 1 | Szechuan chicken,frozen | 1 cup | 5 |
| Weight Watchers Points List T | |||||
| Tabouli | 1/2 cup | 4 | Taffy | 1 oz. | 3 |
| Tahini (sesame paste) | 2 tbsp. | 3 | Tamarinds | 10 | 1 |
| Tangelo | 1 | 1 | Tangerine | 1 | 1 |
| Tapioca | 1 tsp. uncooked | 0 | Taquitos, frozen | 2 | 3 |
| Tartar sauce | 1 tbsp | 2 | Tart shell | 1 (4″ diameter) | 6 |
| Tea, decaffeinated or regular, sweetened | 1 cup | 2 | Tequila | 1 jigger | 2 |
| Thai coffee or tea | 1 cup | 6 | Tirami su | 1 piece | 10 |
| Tofu, any type | 1/3 cup | 2 | Tomato, regular, fresh | 1 cup or 1 medium | 0 |
| Tomatoes, cherry | 12 | 0 | Tomato juice | 1 cup | 0 |
| Tomato paste, canned | 1/4 cup | 0 | Tomato puree, canned | 1/2 cup | 0 |
| Tortilla, any type | 2 (4″ diameter), 1 (6″ diameter), 1/2 (10″ diameter) | 2 | Tripe, cooked | 1 oz. | 1 |
| Trout, rainbow, cooked | 1 fillet | 4 | Tuna, canned in water, drained | 1/2 cup | 3 |
| Tuna, cooked | 1 steak | 4 | Turkey, ground, cooked | 1 patty | 5 |
| Turkey, lean, ground, cooked | 1 patty | 4 | Turnips, cooked | 1 cup | 0 |
| Weight Watchers Points List V | |||||
| Veal, regular, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 4 | Veal, lean, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 3 |
| Vegetable juice, mixed | 1 cup | 0 | Vegetable oil | 1 tsp | 1 |
| Vegetables, fried | 1 cup | 6 | Vegetables, mixed, drained | 1/2 cup | 0 |
| Venison, cooked | 1 oz. | 1 | Vichyssoise | 1 cup | 5 |
| Vinegar | 1 tbsp. | 0 | Vodka | 1 jigger | 2 |
| Weight Watchers Points List W | |||||
| Waffle, any type | 1 (7″ square) | 6 | Waffle, any type, made from mix/frozen | 1 (4″ square) or 1-3/4 oz. | 2 |
| Waldorf salad | 1/2 cup | 6 | Walnuts | 14 halves | 5 |
| Water chestnuts | 1 cup | 1 | Watercress | 1 cup | 0 |
| Watermelon | 2″ slice or 1 cup | 1 | Water or mineral water | 1 cup | 0 |
| Wax gourd (Chinese winter melon) | 1 cup | 1 | Wheat germ | 3 tbsp | 1 |
| Whiskey | 1 jigger | 2 | Whiskey sour | 1 | 3 |
| Whitefish and pike, large, store-bought | 1 | 2 | Whiting, cooked | 1 fillet | 4 |
| Wiener schnitzel | 4 oz. | 11 | Wine, dessert, dry | 2 fl. oz. | 1 |
| Wine, dessert, sweet | 2 fl. oz. | 2 | Wine sauce | 1/4 cup | 3 |
| Wontons, boiled | 6 | 4 | Wontons, fried | 6 | 10 |
| Weight Watchers Points List Y | |||||
| Yams, cooked | 1 large or 1 cup | 3 | Yams, sweetened, canned in syrup | 1 cup | 3 |
| Yeast | 1 cup | 0 | Yogurt, fat-free, flavored, sweetened with sugar | 1 cup | 3 |
| Yogurt, frozen, fat-free, no sugar added | 1 scoop or 1/2 cup | 2 | Yogurt, frozen, low-fat | 1 scoop or 1/2 cup | 0 |
| Yogurt, plain | 1 cup | 4 | Yogurt drink | 1 cup | 5 |
| Weight Watchers Points List Z | |||||
| Zabaglione | 1/2 cup | 4 | Zeppole | 1 (4″ diameter) | 5 |
| Zucchini, breaded, frozen | 6 | 4 | Zucchini bread | 1 slice | 5 |
| Zuppa di pesce | 2 cups | 12 | Zwieback | 3 (3/4 oz) | 2 |
{ 18 comments… read them below or add one }
Is this list on your site the old points or the new points plus system?
No this list is the old Weight Watchers points but I am working on the new points list so check back soon.
Tom
did u fing the new ww points plus point values yet??
thanks
jenn
I am a life member. I am also a senior. What would it cost for me to go online and do the WW program in lieu of going to meetings?
It would cost you about 18.00 dollars per month.
Tom
Were you able to get a new list of the Weight Watchers Points Plus?
I have been looking for my points book without any luck.this abbreviated list will help get me going for a while I hope.Thanks a lot for this.
Thank you for this list!
How would I calculate the number of points per day that I can have? Female, 47, moderate to heavy activity, 5 ft. 5 in. and 150 lbs. I want to lose 10 lbs.
i am a mother of two very young children and i am in need of loosing weight to keep up better with my kids. i am wanting to loose 100 pounds and i am 25, i have moderate to heavy activity, i am 5 foot 4 and half and i currently weight 250 pounds. how would i be able to calculate my daily allowed points to reach my goal?
Maria you can have 29 points a day just because you are the same as me!
Great to find this list! I’ve had three kids in the past five years and always gain a lot during pregnancy but lose it maybe 9 months postpartum. I just had my third baby and this time, I want to kick-start the weight loss with WW. I’m 5 foot 6 1/2 and currently weigh 190. To bring myself back down to 145, how many points should I be consuming daily? Thanks for your help
I’m trying to be patient as I wait for the New list, any word on how it’s coming along? I can’t wait to see it!
I am 19 years old, medium to heavy activity level, 125 lbs. I just want to try weight watchers as a way to watch what I eat during college. How many points should I have in a day?
Oh, and I am 5 ft 5 in.
Check this site to find out how many points you can have a day as your weight goes down so do your points.
How many Weight Watchers Points Am I Allowed
Source: healthyweightforum.org
this is the first time I visited this website. I have 4 kids, weigh 275. I want to join the ww point plus but I cannot afford to pay a monthly service for this. i want to know how much points i need daily and when the new point plus will kick in
some of the foods you did not list, like baked potato or more chili options..
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