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.
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.
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;
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.
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.
| 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) | 7slices1 | 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 | 1Caramels | 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 cup1 | Dip, any type | 2 tbsp2 | ||
| 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|
| 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 | 0 | Mussels, cooked1/2 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)
| 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.

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- Weight Watchers Food Points and Point System
- Understanding Weight Watcher’s Diet Program
- Pros & Cons of Weight Watchers Program
- Weight Watchers Tips
- Weight Watchers Beef Recipes
- Weight Watchers Soup Recipes
- Weight Watchers Point Recipes
- Weight Watchers Recipes
- Meditation For The Weight Watcher
- Low Calorie Food List
- Foods that Help you Lose Weight
- Fat Burning Foods



