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    1-Point WW Foods List


    HealthDiscovery

    This is an older list of WW point foods, from the 90's compiled by Denise. Should be good for the "Momentum" plan iirc? (correct me if I am wrong), or plans that used the "old Points". These were recently recompiled to a single page for better readability. If anyone has an updated list, will gladly redirect there.

    1 serving = 1 point, from each food item on this list.

    FRUIT

    Apple, dried, 1/4 cup (3/4 oz.)
    Apple, fresh, 1 (4oz)
    Apples, crab, 2 oz or 1/2 cup
    Apples, mountain, 3 (2" x 1 7/8")
    Applesauce, unsweetened, 1 cup (8 oz)
    Apricots, 6 dried halves (3/4 oz)
    Apricots, fresh, 3 (4 oz)
    Blackberries, 1 cup (5 oz)
    Blueberries, 1 cup (5 oz)
    Boysenberries, 1 cup (5 oz)
    Breadfruit, uncooked, 1/3 cup (3 oz)
    Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
    Cherries, fresh, 1 cup (5 1/2 oz)
    Cranberries, fresh, 1 cup (4 oz)
    Currants, fresh, 1 cup (4 oz)
    Dates, fresh, 2 (3/4 oz)
    Elderberries, 1 cup (5 oz)
    Fig, dried, 1 (3/4 oz)
    Fig, fresh, 1 (2 oz)
    Gooseberries, 1 cup (5 oz)
    Grapefruit sections, 1 cup (9 oz)
    Grapes, 1 cup, 20 small, or 12 large
    Green papaya, 1 cup
    Guava, 1 (4 oz) or 1/3 cup pulp
    Honeydew melon, 1/8 (6 oz) or 1 cup
    Kiwi fruit, 1 (4 oz)
    Kumquats, 10 small or 5 medium (3 oz)
    Mandarin orange, fresh, 1 (6 oz)
    Melon balls, 1 cup (6 oz)
    Mulberries, 1 cup (4 oz)
    Nectarine, 1 (4 oz)
    Orange sections, 1 cup (6 oz)
    Orange, 1 (5 oz)
    Papaya, 1/2 (8 oz) or 1 cup (5 oz)
    Passion fruit, 3 (3 oz)
    Peach, fresh, 1 (6 oz)
    Pear, fresh, 1 (5 oz)
    Plums, 2 (4 oz)
    Prickly pear (cactus pear), 1 (5 oz)
    Prunes, 2 (3/4 oz)
    Raspberries, 1 cup (4 oz)
    Strawberries, fresh or frozen (unsweetened), 1 cup
    Tangelo, 1 (7 oz)
    Tangerine, 1 (6 oz)
    Watermelon, 2" slice or 1 cup (5 1/2 oz)

    Snacks

    Crackers, 7 fat-free crackers (3/4 oz)
    Popcorn, light, microwave-popped, 3 cups
    Popcorn, plain, hot-air popped, 3 cups
    Pretzel sticks, 23
    Pretzel twists , 8 small
    Seeds, pumpkin or sunflower, 1 Tbsp

    Cereals

    Cereal, cold, bran flakes, 1 cup
    Cereal, cold, high fiber (10g or more fiber per 1/2 cup)
    Cereal, cold, puffed, 1 1/2 cups
    Cereal, cold, shredded wheat, 1 biscuit

    Quaker Corn Bran, 3/4 cup

    Sauces &  Soups

    SAUCES
    Barbecue sauce, 1/4 cup
    Chili sauce, green, 1/4 cup
    Chili sauce, red, 1/4 cup
    Cocktail sauce , 1/4 cup
    Duck Sauce , 1 Tbsp
    Gravy, beef, chicken, or turkey, canned, 1/4 cup
    Pizza sauce, 1/4 cup (2 oz)
    Spaghetti sauce, bottled, any type, reduced-fat,
    1/2 cup (4 1/2 oz)
    Spanish sauce, 1/2 cup
    Teriyaki sauce , 1/4 cup

    SOUPS
    Chicken noodle soup, canned, 1 cup
    Chicken soup, without matzo balls, 1 cup
    Egg drop soup, 1 cup

    Breads

    Bread, high fiber (3 grams or more dietary fiber per slice),
    1 slice (1 oz)
    Breadsticks, 2 long or 4 short
    Cocktail (party-style) bread, any type, 2 slices (3/4 oz)
    Crisp breads, 3/4 oz
    Flat breads, 3/4 oz
    Matzo farfel, 1/4 cup (1/2 oz)
    Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
    Oyster crackers, 20 (1/2 oz)
    Pita, any type, 1 small or 1/2 large (1 oz)
    Reduced-calorie, any type , 2 slices (1 1/2 oz)
    Rice cakes, any type, 2 (3/4 oz) or 6 mini

    Spreads & Condiments

    Almond butter, 1 tsp
    Butter, regular or whipped, 1 tsp
    Chutney, 1 Tbsp
    Cream cheese, light or whipped, 2 Tbsp (1 oz)
    Cream cheese, nonfat, 4 Tbsp (2 oz)
    Cream cheese, regular, 1 Tbsp (1/2 oz)
    Fruit butter, any type, 1 Tbsp
    Jam , jelly or preserves, 1 Tbsp
    Ketchup, 1/4 cup
    Margarine , fat-free, 4 Tbsp
    Margarine, reduced-calorie (tub), 2 tsp
    Margarine, reduced-calorie (stick), 1 1/2 tsp
    Margarine, regular, 1 tsp
    Margarine, squeeze, 1 tsp
    Mayonnaise, fat-free, 4 Tbsp
    Mayonnaise, reduced-calorie, 2 tsp
    Mayonnaise, regular, commercial and homemade, 1 tsp
    Olives, 10 small or 6 large (1 oz)
    Peanut butter, 1 tsp
    Pickles, sweet, 2 large
    Salad dressing, fat-free (except Italian), 2 Tbsp
    Salad dressing, reduced-calorie, Italian, 2 Tbsp
    Sour cream, light, 3 Tbsp
    Sour cream, nonfat, 1/4 cup
    Sour cream, regular, 1 Tbsp
    Spreadable fruit, 1 1/2 Tbsp
    Sweet and sour sauce, 2 Tbsp

    Protein Sources

    Anchovies, 6 (3/4 oz) or 1 tsp. Paste
    Bacon, 1 slice crisp
    Beans, dry 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
    Bison/Buffalo meat, 1 oz.
    Cheese, 1 fat free slice
    Cheese, cottage, 1%,2%,or nonfat, 1/3 cup (2 3/4 oz)
    Cheese, hard 3 Tbsp. Shredded, 2 Tbsp. Grated or 3/4 oz
    Cheese, Neufchatel, 1 Tbsp (1/2 oz)
    Cheese, nonfat, hard or semisoft, 1 slice, 1 (1") cube, 3 Tbsp
    Shredded, 2 Tbsp grated, or 3/4 oz
    Cheese, pot, 1/3 cup
    Cheese, ricotta, nonfat, 1/3 cup
    Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded,
    2 Tbsp grated, or 3/4 oz
    Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
    Chicken roll luncheon meat, 1 slice (1 oz)
    Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
    Clams, cooked, 1/2 cup (2 oz)
    Crabmeat, cooked, 1/2 cup (2 oz)
    Crayfish, cooked, 1/2 cup (2 oz)
    Egg substitute, fat-free, 1/4 cup
    Egg whites, 3
    Fat-free luncheon meat, 6 slices
    Fish, fresh, flaked, 1/2 cup
    Frankfurter, beef, pork or turkey, fat free, 1
    Gefilte fish, 1 piece (1 1/2 oz)
    Goose, wild, cooked, 1 oz
    Lentils, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
    Lobster meat, cooked 1/2 cup (2 oz)
    Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
    Mussels, cooked, 1/2 cup (2 oz)
    Oysters, cooked, 1/2 cup (2 oz)
    Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
    Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
    Pheasant, cooked, 1 oz
    Quail, cooked, 1 oz
    Salmon, smoked, 1 oz
    Sashimi, 4 pieces (except salmon or mackerel)
    Scallops, cooked, 1/2 cup (2 oz)
    Shrimp, cooked, 1/2 cup (2 oz) 
    Smelt, cooked, 1 oz
    Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or
    3/4 oz uncooked
    Squab, cooked, 1 oz
    Sweetbreads, cooked, 1 oz
    Tempeh (fermented soybean cake), 1/4 cup (1 oz)
    Textured vegetable protein, 1/3 cup (3/4 oz dry)
    Tripe, cooked, 1 oz
    Turkey roll, 1 slice (1 oz)
    Vegetarian breakfast patty (sausage-type), 1 (1 oz)
    Venison, cooked, 1 oz
    Whitefish, smoked, 2 oz

    Starchy Vegetables

    Chestnuts, 6 small (2 oz)
    Corn on the cob, 1 small ear(5") or 4 oz
    Corn, baby (ears), 1 cup
    Parsnips, cooked or uncooked, 1 cup or 6 oz
    Peas, green, cooked or uncooked, 1 cup or 6 oz
    Squash, winter, 1 cup or 7 oz cooked
    Water chestnuts, 1 cup (4 1/2 oz)

    Prepared Foods

    Beans, 1/2 cup fat free refried
    Beets, pickled, 1/2 cup
    Onion soup mix, 1 cup prepared or 1/2 envelope
    Poi, 1/3 cup cooked (3 oz)
    Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz)
    Uncooked
    Potato pancake, frozen, 1 (2 oz)
    Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz)
    Potatoes, hash-brown, frozen (no fat added), 4 oz
    Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs.
    Yogurt and cucumber salad, 1/4 cup

    Sweet Stuff

    Biscotti, 3 sm. (1 regular) fat free
    Candied fruit, any type, including citron, pineapple,
    And gingerroot, 1 Tbsp or 1/2 oz
    Cookies, gingersnap, 2 (1/2 oz)
    Cream, whipped, 1/4 cup (1 oz)
    Fortune cookie, 1
    Fructose, 1 Tbsp
    Fruit juice bar, frozen, 1
    Fruit juice bar, no sugar added, frozen, 2
    Fruit pop, frozen, 1 bar (1 3/4 fl oz)
    Honey, 1 Tbsp
    Ice cream cone, plain or sugar, 1 small
    Ladyfingers, store-brought, 1 large or 2 small (1/2 oz)
    Lollipop, 1 (2 1/4" diameter)
    Marshmallows, 2 medium (1/2 oz)
    Molasses, light or blackstrap, 1 Tbsp
    Sugar, any type, 1 Tbsp
    Syrup, low-calorie, 2 tbsp
    Syrup, regular, any type, 1 Tbsp
    Topping, fudge, regular or fat-free, 1 Tbsp
    Topping, pineapple or strawberry, 1 tbsp
    Topping, whipped, dairy or nondairy, 1/4 cup (1/2 oz)
    Weight Watchers chocolate mousse bar, 1 

    Beverages

    Apple juice or cider, 1/2 cup (4 fl. oz)
    Beer, nonalcoholic, 1 can or bottle (12 fl. oz)
    Cappuccino, 5 oz
    Clam-tomato juice, 1 cup (8 fl. oz)
    Cocoa, hot; instant, fat-free, 6 fl. oz
    Cocoa, hot, instant, no sugar added, 6 fl. oz
    Cranberry juice cocktail, low-calorie, 1 cup (8fl. oz)
    Cranberry juice cocktail, regular, 1/2 cup (4 fl oz)
    Fruit juice, combined, any type, 1/2 cup (4 fl oz)
    Grape juice, carbonated or noncarbonated, 1/2 cup (4 fl oz)
    Grapefruit juice, any type, 1/2 cup (4 fl oz)
    Hot chocolate, 1 cup fat free
    Nectar, any type, 1/2 cup (4 fl oz)
    Orange-grapefruit juice, 1/2 cup (4 fl oz)
    Orange juice, any type, 1/2 cup (4 fl oz)
    Pineapple juice , 1/2 cup (4 fl oz)
    Prune juice, 1/2 cup (4 fl oz)
    Tangerine juice, 1/2 cup (4 fl oz)
    Wine, light, low-alcohol, or nonalcoholic, 1 small glass
    Or 1/2 cup (4 fl oz)

    Miscellaneous

    Bran, all varieties 1/3 cup (3/4 oz uncooked)
    Breadcrumbs, dried, 3 Tbsp (3/4 oz)
    Cornmeal mix, self-rising, 2 Tbsp (3/4 oz)
    Cornmeal, uncooked, 2 Tbsp (1/2 oz)
    Cream, light (coffee/table cream), 2 Tbsp. (1 fl oz)
    Creamer, nondairy, 1 Tbsp powder
    Creamer, nondairy, 2 Tbsp liquid (1 fl oz)
    Creamer, nonfat, flavored, 2 Tbsp liquid (1 fl oz) 
    Flour, any type, 3 Tbsp (3/4 oz)
    Half and half, 2 Tbsp (1 fl oz)
    Vegetable oil, 1 tsp
    Vegetable shortening, 1 tsp
    Wheat germ, 3 Tbsp (3/4 oz)
    Wonton skins (wrappers, 5 skins (3"x3" squares )

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