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Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.

The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.


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 ItemQuantityPoints
Fruits
Apple1 large2
Apricots3 halves1
Banana1 medium2
Blackberries1 cup1
Cherries1 cup1
Currants1 cup1
Dates21
Elderberries1 cup1
Fig10
Gooseberries1cup1
Grapefruit12
Grapes1 cup1
Guava11
Honeydew melon 1/8 segment1
Jackfruit ½ cup2
Kiwi fruit11
Kumquats10 small1
Lychees10 medium1
Mango12
Mulberries1 cup1
Nectarines11
Orange11
Peach11
Pomegranate12
Raspberries ½ cup1
Strawberries1 cup1
Star fruit 11
Tangerine11
Watermelon1 cup1
Water Chestnut1 cup1
Vegetables
Asparagus12 spears0
Arugula1 cup0
Artichoke1 medium0
Bottle Gourd1 cup0
Brussels Sprouts1 cup0
Cabbage1 cup0
Capers1 teaspoon0
Carrots10 baby0
Cauliflower1 cup0
Cucumber 1 cup0
Corn6 medium4
Daikon1 cup0
Endive1 cup0
Fennel1 cup0
Gherkins1 cup0
Jalapeño24
Ladyfingers11
Lettuce1 cup0
Lemon10
Lotus root (cooked)1 cup1
Mushrooms1 cup0
Potato1 large3
Pepper1 cup0
Pumpkin1 cup0
Radish1 cup0
Scallions1 cup0
Spinach1 cup0
Sprouts1 cup0
Yams1 large3
Nuts and Cereals
Almonds224
Brazil nuts85
Bran ¼ cup0
Caraway seeds1 teaspoon0
Cashews144
Cereal1 cup2
Chestnuts61
Hazelnuts204
Macadamia nuts125
Peanuts404
Pecans145
Pistachios404
Prunes (dried)21
Pumpkin seeds1 tablespoon1
Raisins¼ cup2
Rice crackers81
Sesame seeds1 teaspoon0
Walnuts85
Meat and Seafood
Anchovies61
Antelope meat1 oz1
Bacon1 slice1
Bass1 fillet4
Beef (ground)1 pound24
Beef steak1 small7
Beef steak (lean)1 small7
Beef stew1 cup5
Beef Bourguignon1 cup18
Buffalo wings39
Calamari ½ cup11
Catfish1 fillet4
Caviar2 teaspoon2
Ceviche ½ cup2
Chicken (fried)3 oz7
Chicken (canned) ½ cup4
Chicken breast (grilled)13
Chicken patty (fried)14
Chicken salad (store brought) ½ cup4
Chicken soup1 cup4
Chicken stew1 cup4
Chicken chili1 cup12
Clams ½ cup1
Crabmeat ½ cup1
Crayfish soup ½ cup2
Duck (cooked without skin)¼ duck5
Fish flounder1 fillet4
Fish Bluefish1 fillet6
Fish Haddock1 fillet4
Fish carp1 fillet7
Fish mackerel1 fillet8
Fish salmon1 fillet4
Fish tuna1 fillet6
Fish trout1 fillet8
Goat meat1 oz1
Goose1 oz1
Lasagna (chicken, frozen)1 cup5
Lobster (steamed)13
Liver pate2 oz3
Meat loaf1 slice8
Mincemeat ¼ cup3
Mussels, cooked ½ cup1
Ostrich, cooked1 oz1
Oysters ½ cup1
Pigeon, cooked1 oz1
Pork, cooked1 chop, ½ cup5
Red Snapper1 fillet4
Salami1 oz3
Salmon, smoked1 oz1
Seafood salad ½ cup6
Scallops, fried20 cup7
Strudel1 piece8
Turkey1 patty4
Veal1 slice4
Other Food Items
Almond butter1 teaspoon1
Bagel1 small3
Barbecue sauce1 teaspoon0
Bean dip ½ cup1
Bechamel white sauce¼ cup4
Beer1 can1
Brownie1 piece2
Cake1 piece5
Champagne1 small glass2
Cheese spread2 tablespoons1
Corn chowder1 cup4
Custard1 cup6
Donut15
Eggs, scrambled25
Fruit salad1 cup2
Guacamole½ cup2
Hollandaise sauce ¼ cup8
Irish coffee1 cup4
Ketchup ¼ cup1
Lollipop11
Macaroons 22
Milk (whole)1 cup4
Noodles, cooked1 cup3
Peanut butter 1 tablespoon2
Popcorn, with butter3 cups7
Pudding1 cup7
Salsa, fresh ½ cup0
Salad Dressing, regular2 tablespoons4
Tabouli ½ cup4
Tofu ½ cup2
Vinegar1 tablespoon0
Wonton, steamed64
Yogurt1 cup4

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.