Free Weight Watchers Points List

There are many online weight loss programs and one of the most popular ones is Weight Watchers. Unlike other diets, in this online weight loss program, there are no food or food groups that you are forbidden to eat. Every item of food that you eat, has a point assigned to it. This point assignment is based on the type of food, calories it contains and its portion size. When you join Weight Watchers weight loss program, you have to keep within a specified number of points in a day that is personalized just for you. You have to strictly keep a track of what you are eating. Food that is natural and in its raw state has lesser points assigned to it. On the other hand, processed food, dairy products and desserts have a higher point assigned. Weight Watchers points system makes it easy for people to know how much and what they are eating.

Weight Watchers Points Formula

The actual Weight Watchers points formula is a secret and is governed under the patent law of United States. The formula is like this:

p = c/50 + f/12 - min {r,4}/5

where p stands for points, f stands for fats and c stands for calories. r stands for dietary fibers and min {r, 4} stands for the smaller number between dietary fibers or '4'. With this formula you can calculate the points in different kinds of food that you consume.

Weight Watchers Points List

Those of you who need a ready-made Weight Watchers points list, here is a detailed list given below.

Food Item	Quantity	Points
Fruits
Apple	1 large	2
Apricots	3 halves	1
Banana	1 medium	2
Blackberries	1 cup	1
Cherries	1 cup	1
Currants	1 cup	1
Dates	2	1
Elderberries	1 cup	1
Fig	1	0
Gooseberries	1cup	1
Grapefruit	1	2
Grapes	1 cup	1
Guava	1	1
Honeydew melon	1/8 segment	1
Jackfruit	½ cup	2
Kiwi fruit	1	1
Kumquats	10 small	1
Lychees	10 medium	1
Mango	1	2
Mulberries	1 cup	1
Nectarines	1	1
Orange	1	1
Peach	1	1
Pomegranate	1	2
Raspberries	½ cup	1
Strawberries	1 cup	1
Star fruit	1	1
Tangerine	1	1
Watermelon	1 cup	1
Water Chestnut	1 cup	1
Vegetables
Asparagus	12 spears	0
Arugula	1 cup	0
Artichoke	1 medium	0
Bottle Gourd	1 cup	0
Brussels Sprouts	1 cup	0
Cabbage	1 cup	0
Capers	1 teaspoon	0
Carrots	10 baby	0
Cauliflower	1 cup	0
Cucumber	1 cup	0
Corn	6 medium	4
Daikon	1 cup	0
Endive	1 cup	0
Fennel	1 cup	0
Gherkins	1 cup	0
Jalapeño	2	4
Ladyfingers	1	1
Lettuce	1 cup	0
Lemon	1	0
Lotus root (cooked)	1 cup	1
Mushrooms	1 cup	0
Potato	1 large	3
Pepper	1 cup	0
Pumpkin	1 cup	0
Radish	1 cup	0
Scallions	1 cup	0
Spinach	1 cup	0
Sprouts	1 cup	0
Yams	1 large	3
Nuts and Cereals
Almonds	22	4
Brazil nuts	8	5
Bran	¼ cup	0
Caraway seeds	1 teaspoon	0
Cashews	14	4
Cereal	1 cup	2
Chestnuts	6	1
Hazelnuts	20	4
Macadamia nuts	12	5
Peanuts	40	4
Pecans	14	5
Pistachios	40	4
Prunes (dried)	2	1
Pumpkin seeds	1 tablespoon	1
Raisins	¼ cup	2
Rice crackers	8	1
Sesame seeds	1 teaspoon	0
Walnuts	8	5
Meat and Seafood
Anchovies	6	1
Antelope meat	1 oz	1
Bacon	1 slice	1
Bass	1 fillet	4
Beef (ground)	1 pound	24
Beef steak	1 small	7
Beef steak (lean)	1 small	7
Beef stew	1 cup	5
Beef Bourguignon	1 cup	18
Buffalo wings	3	9
Calamari	½ cup	11
Catfish	1 fillet	4
Caviar	2 teaspoon	2
Ceviche	½ cup	2
Chicken (fried)	3 oz	7
Chicken (canned)	½ cup	4
Chicken breast (grilled)	1	3
Chicken patty (fried)	1	4
Chicken salad (store brought)	½ cup	4
Chicken soup	1 cup	4
Chicken stew	1 cup	4
Chicken chili	1 cup	12
Clams	½ cup	1
Crabmeat	½ cup	1
Crayfish soup	½ cup	2
Duck (cooked without skin)	¼ duck	5
Fish flounder	1 fillet	4
Fish Bluefish	1 fillet	6
Fish Haddock	1 fillet	4
Fish carp	1 fillet	7
Fish mackerel	1 fillet	8
Fish salmon	1 fillet	4
Fish tuna	1 fillet	6
Fish trout	1 fillet	8
Goat meat	1 oz	1
Goose	1 oz	1
Lasagna (chicken, frozen)	1 cup	5
Lobster (steamed)	1	3
Liver pate	2 oz	3
Meat loaf	1 slice	8
Mincemeat	¼ cup	3
Mussels, cooked	½ cup	1
Ostrich, cooked	1 oz	1
Oysters	½ cup	1
Pigeon, cooked	1 oz	1
Pork, cooked	1 chop, ½ cup	5
Red Snapper	1 fillet	4
Salami	1 oz	3
Salmon, smoked	1 oz	1
Seafood salad	½ cup	6
Scallops, fried	20 cup	7
Strudel	1 piece	8
Turkey	1 patty	4
Veal	1 slice	4
Other Food Items
Almond butter	1 teaspoon	1
Bagel	1 small	3
Barbecue sauce	1 teaspoon	0
Bean dip	½ cup	1
Bechamel white sauce	¼ cup	4
Beer	1 can	1
Brownie	1 piece	2
Cake	1 piece	5
Champagne	1 small glass	2
Cheese spread	2 tablespoons	1
Corn chowder	1 cup	4
Custard	1 cup	6
Donut	1	5
Eggs, scrambled	2	5
Fruit salad	1 cup	2
Guacamole	½ cup	2
Hollandaise sauce	¼ cup	8
Irish coffee	1 cup	4
Ketchup	¼ cup	1
Lollipop	1	1
Macaroons	2	2
Milk (whole)	1 cup	4
Noodles, cooked	1 cup	3
Peanut butter	1 tablespoon	2
Popcorn, with butter	3 cups	7
Pudding	1 cup	7
Salsa, fresh	½ cup	0
Salad Dressing, regular	2 tablespoons	4
Tabouli	½ cup	4
Tofu	½ cup	2
Vinegar	1 tablespoon	0
Wonton, steamed	6	4
Yogurt	1 cup	4

So, now that you have this free Weight Watchers points list, you can make an informed decision about your diet. You can even make your own personalized weight loss program and then calculate the points for any food item.