Weight Watchers Points List

A lifestyle worth embracing, weight watchers program has been highly efficient in helping people lose weight without giving up much in their daily diet. Here is a conscious effort to bring forth a weight watchers points list along with the formula, so that you and I do not think twice before following a healthy food habit.

Weight watchers is a program that practically works. Weight loss programs are a dime a dozen and it is very important to choose one that suits your current food habits, daily routine, physical structure and obviously, the level of inclination and seriousness. Weight watchers points list is a well-researched structure in which points are assigned to every food item. In that way, you will get a well constructed exhaustive list of food items with their points and the best part is, you need not give up your favorite food items. Can you believe that? Yes, it is not at all compulsory for you to delete all the attractive chocolate mousses and cheesy hamburgers from your list. Consumption in moderation is the primary keyword of this program and let us find out how.

Here's a list for you to hook on to.Egg salad

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)	11	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 Monte1/2 cup	1	Dip, any type2 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	25
1/2 cup	7	Egg whites	3	1
Elderberries	1 cup	1	Elk,cooked	1 oz	1
Empanadas	2	3	Endive, Belgain (French)1 cup0
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	0Mussels, 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

You will notice, that more the quantity of fats a food item contains, more is the point. Remember that you have to restrict yourself within the points for losing those extra pounds and try to consume more of fiber rich foods like fruits and vegetables, which have less points. Lastly, if I have somehow forgotten to include your weight watchers food points for your favorite item, fret not. Weight watchers points system works on a very simple formula;

• Calories/50 - (Fiber x 0.2) + (Fat x 0.08)

You can also check your point range for your body size, through the following list:

Weight	Points	Weight	Points
150 pounds	18 to 23 points	150 to 174lbs	20 to 25 points
175 to 199lbs	22 to 27 points	200 to 224lbs	24 to 29 points
225 to 249lbs	26 to 31 points	250 to 274lbs	28 to 33 points
275 to 299lbs	29 to 34 points	300 to 324lbs	30 to 35 points
325 to 349lbs	31 to 36 points	Over 350lbs	32 to 37 points

So, now that the secret is out, you can make your own personalized weight loss program and calculate points for anything on planet earth (restricted to food items only). By following the weight watchers points list, you can easily make delicious weight watchers recipes and keep a tab on your daily intake without compromising with the quality or taste of your food. It is not only a great way of staying healthy and fit, but also a lifestyle worth embracing.