This ultimate Weight Watchers food points list will help you track your daily points and SmartPoints using the WW old and latest point calculation systems.
This Weight Watchers food points list/chart is brought to you with love to check your daily food points / SmartPoints.
If you’re having difficulty trying to find the most affordable points, then perhaps this list can help. This cost-to-point ratio is just a starting point in your life and the weight loss journey that’s best for you!
So don’t be discouraged if one food has more SmartPoints than another because all of these foods are great options whether it’s breakfast, lunch, or dinner. You’ll feel satisfied with any meal as long as it fits into your daily healthy lifestyle goals.
Weight Watchers is a healthy and effective diet plan. It is a program that combines food choices with daily and weekly activities to help participants lose weight. The goal of the program is to be at a healthy weight.
Weight Watchers offers various types of plans, such as food points, which allow you to manage how many points you need per day and week. The WW plan can be tailored to fit your lifestyle and needs. This article will share the Weight Watchers food points list for those who are currently participating in the program.
- Click to Navigate: WW List, Most-Tracked Foods, Printable, Meal Plans
IMPORTANT TO KNOW!
- This information is based on the Weight Watchers SmartPoints system (before Nov. 2021) within the Freestyle program (aka WW Blue plan). So, if you are still using the old system, you can still use this guide.
- The PersonalPoints system was also stopped; but you can still find out more about it! (PDF Guide)
2023 Notice: In November 2022, WW released a new version of their product, which was based on Points®. This implementation will be effective through 2023. Please stay informed and check your WW account on the mobile app for any updates or changes..
You will find some info here.
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About the WW Food Lists and Points
Introduction to the Weight Watchers Food List
The Weight Watchers food list is an easy way to help you track your daily intake, lose weight, and maintain a healthy body weight. The list has been designed with those who are interested in losing weight or maintaining a healthy weight in mind. It can be especially helpful for those who struggle with portion control or controlling their appetite.
What is the Weight Watchers food list?
The Weight Watchers food list is a tool provided by the company that can help you track your daily intake and monitor your weight loss. The list of foods consists of point values, which are used to determine how many Weight Watchers points can be accumulated from each meal or snack.
How to Use the Weight Watchers Food List
The Weight Watchers food list is a great tool for managing your weight loss journey. By using it, you can calculate the points value of your meals and keep track of your progress.
Once you know your daily points allowance, you can use the food list to plan your meals and stay within your allotted points for the day. This way, you can control your food intake and achieve your weight loss goals.
Here are some helpful tips on how to use the list:
- Find the number of points in each item in the meal by finding their corresponding.
- Add up all items’ points to find your total.
- Alternatively, you may follow WW recipes, which provide total points for each meal!
The Points Value of Each Snack or Meal
To determine the points value of a meal, you have two options: using the Weight Watchers food list or the Points calculator. The Points calculator is a faster method than manually looking up the points value on the food list.
The following are some tips for how to use the Weight Watchers food list correctly:
- Make sure you’re not eating too many grams of protein. (This would be the case if you were eating two protein bars in one meal; each bar has 22 g of protein.)
- Make sure that your points values incorporate all of your nutritional needs and only take into account what you eat and drink as well as any supplements that might be included with a meal or snack.
- Keep track of what your overall point value is so that you know when it’s time to make changes in what you eat or drink.
What Are the Points Value of Each Meal, Snack, and Drink?
First, use the calculator to know the daily allowance goal and Points needed per meal.
Next you have to figure out the points value of a meal or snack, you must add up the points value of each food item included in the meal or snack. You can find these values by searching for each item on the Weight Watchers food list. Remember, a meal or snack is a combination of multiple food items, so you must add up the points value of each item to determine the total points value of the meal or snack.
Weight Watchers Food Points List Chart + Printable
If you are trying to lose weight or maintain a healthy weight, it’s important to keep track of your daily intake and monitor how much you’re eating. Weight Watchers provides a handy tool for this purpose: their food list.
With this list in hand, you can easily calculate the points value of each meal and snack, as well as track your total weight loss and progress. Here is the complete guide to the Weight Watchers food list, with helpful tips on how to use it correctly.
Tips for Tracking Your Daily Intake
- Keep your food list at hand. If you’re tracking your weight, you’ll need to keep track of the value of your points.
- Don’t skip meals. Skipping meals can cause a dip in your metabolism and slow down the weight loss process.
- Use the Weight Watchers app or online tracker to help keep track of what you eat.
This list contains Weight Watchers points and the latest points calculations:
- 1 cup = ~250 milliliters,
- 1 teaspoon = ~5 milliliters
- The points above are estimations based on average.
- Actual points could be very different depending on the type, the way of being prepared/cooked, etc.
– Use this Free WW Points Calculator Allowance (points for daily allowance based on your weight…), and this Free SmartPoints WW Calculator (points based on food metrics)
In general, the Weight Watchers food list normally includes fruits such as apple, banana, and mango, proteins such as beef, cooked chicken, and eggs, certain specified snacks and beverages, and dairies such as low-fat milk and yogurt.
The popular WW food list is shown in the chart below with points broken down by category and program period:
| Name | Amount | Old Points (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018 to Nov. 2021) |
|---|---|---|---|---|
| Fruits | ||||
| Apple | 1 small (4 oz.) | 1 | 0 | 0 |
| Banana | 1 medium (6 oz.) | 2 | 0 | 0 |
| Mango | 1 (8 oz.) | 2 | 0 | 0 |
| Orange | 1 (4 oz.) | 1 | 0 | 0 |
| Pear | 1 (5 oz.) | 1 | 0 | 0 |
| Peach | 1 (6 oz.) | 1 | 0 | 0 |
| Watermelon | 1 cup | 1 | 0 | 0 |
| Proteins | ||||
| Beef, regular, cooked | 1 slice (2 oz.) | 4 | 4 | 4 |
| Chicken, cooked | 1 slice (2 oz.) | 2 | 3 | 0 |
| Egg | 1 (2 oz.) | 2 | 2 | 0 |
| Fish, Catfish, cooked | 1 fillet (6 oz.) | 6 | 7 | 0 |
| Pork, cooked | 1 slice (2 oz.) | 5 | 6 | 3 |
| Shrimp, cooked | 1/2 cup (2 oz.) | 1 | 1 | 0 |
| Common Meals/Snacks | ||||
| Bread, regular | 1 slice (1 oz.) | 2 | 2 | 2 |
| Butter | 1 tea spoon | 1 | 3 | 5 |
| Caesar salad | 3 cups | 7 | 9 | 10 |
| Hamburger | 1 (McDonald Medium) | 6 | 9 | 8 |
| Cheeseburger | 1 (McDonald Medium) | 8 | 12 | 10 |
| Chocolate | 1 oz. | 3 | 4 | 8 |
| Cucumber | 1 cup | 0 | 0 | 0 |
| Lettuce | 1 cup | 0 | 0 | 0 |
| Tomato | 1 cup | 0 | 0 | 0 |
| Pizza | 1 slice (5 oz.) | 6 – 10 | 8-14 | 10-16 |
| Potato (uncooked) | 1 cup (8 oz.) | 3 | 4 | 5 |
| Rice, cooked | 1 cup | 4 | 5 | 6 |
| Sandwich | 1 | 8 – 16 | 10-20 | 10-23 |
| Beverages/Dairy | ||||
| Apple Cider / Juice | 1 cup | 2 | 3 | 5 |
| Orange Juice | 1 cup | 3 | 4 | 6 |
| Beer, regular | 1 can or bottle | 3 | 5 | 5 |
| Coca-Cola Classic | 1 cup | 3 | 3 | 6 |
| Diet Coke | 1 cup | 0 | 0 | 0 |
| Sprite | 1 cup | 3 | 3 | 6 |
| Milk, low-fat (1%) | 1 cup | 2 | 3 | 4 |
| Milk, low-fat (2%) | 1 cup | 3 | 4 | 5 |
| Milk, whole | 1 cup | 4 | 5 | 7 |
| Yogurt | 1 cup | 4 | 6 | 0 |
Get all WW printables from MyWWList, including: food lists, meal plans, and custom printables (like planners, note pages, grocery lists, etc.)
100+ List of WW Foods with Smart Points (most tracked)
In order to make it easier for you to plan your diet, we’ve prepared a list of 99 foods with the most tracked WW Smart Points in alphabetical order. While this is not a complete list of all foods on Weight Watchers, it represents the most popular and common foods people are using to track their weight loss progress on Weight Watchers.
If you want a complete list, click here!
The Points Value of a Certain Serving Size
To calculate the points value of a meal, you will first need to know what the serving size is. This can be found in the nutrition label on the package or listed on their website.
The serving size for foods that contain protein are listed as “Servings per container.”
As well as being popular with those who are trying to lose weight and maintain their lifestyle, WW foods are also popular among dieters who just want to eat healthier while they’re on vacation or away from home. They’ll feel confident knowing that they can enjoy their favorite “treats” without going overboard on their points limits!
In general, the Weight Watchers SmartPoints food list includes almond milk (1SP), avocado (2SP), beef ground (4SP), oats, and other items. Take a look at this list of 102 foods with their Smart Points:
- Almond milk: (plain, unsweetened, 1 cup) 1 SmartPoint
- Almonds, (1/4 cup, raw or roasted) 4 SmartPoints
- Apple: 0 SmartPoints
- Asparagus: (makes your pee smell!) 0 SmartPoints
- Avocado: (Hass, 1/4) 2 SmartPoints
- Bacon: (cooked, 3 slices) 5 SmartPoints
- Bagel: (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints
- Banana: (Fruit is free!) 0 SmartPoints
- Beef, ground: (90% lean, cooked, 3 oz.) 4 SmartPoints
- Beer: (regular / lager, 12 ounces) 5 SmartPoints
- Black beans: (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints
- Blueberries: 0 Smart Points
- Bread, 1 slice: 2 SmartPoints
- Broccoli: 0 SmartPoints
- Burger: (4 oz. beef patty, no cheese or bun, more) 8 Smart Points
- Butter: (1 tbsp) 5 SmartPoints
- Caesar salad: (3 cups) 10 SmartPoints
- Cantaloupe: 0 SmartPoints
- Carrots: (baby, youth, or adult) 0 SmartPoints
- Celery: 0 SmartPoints
- Cheese, American, 1 slice or 1 ounce: 4 SmartPoints
- Cheese, Cheddar or Colby: (shredded, 1/4 cup) 4 Smart Points
- Cheeseburger: (beef, 3 oz. w/ bun) 12 SmartPoints
- Cherries: 0 SmartPoints
- Chicken breast: (cooked, boneless, skinless, 3 oz.) 2 SmartPoints
- Coffee: (black, no sugar, 1 cup) 0 SmartPoints
- Cookies: (chocolate, chip, oatmeal, sugar) 3 Smart Points
- Corn on the cob: (1 medium) 4 SmartPoints
- Cottage cheese: (fat-free, 1 cup) 2 SmartPoints
- Cream or half & half: (2 tbsp) 2 Smart Points
- Cucumber: 0 SmartPoints
- Deli meat, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints
- Diet Coke, 12 oz. (0 SP)
- Egg white: 0 SmartPoints
- Egg, fried: 3 SmartPoints
- Egg, hardboiled: 2 SmartPoints
- Eggs, scrambled: (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints
- English muffin: 4 SmartPoints
- Feta cheese: (crumbled, 1 oz) 3 Smart Points
- Fish, tilapia: (fresh, baked, 3 oz.) 1 SmartPoint
- French fries: (20 fries or 6 oz., Yikes!) 13 SmartPoints
- Fruit: (fresh, unsweetened) 0 SmartPoints
- Grapes: 0 Smart Points
- Green beans: 0 SmartPoints
- Guacamole: (2 Tbsp) 1 SmartPoint
- Hamburger bun: (plain, 1-2 oz.) 5 SmartPoints
- Honey: (1 tbsp) 4 SmartPoints
- Hummus: (2 Tbsp) 2 SmartPoints
- Lettuce: (Romaine, iceberg) 0 SmartPoints
- Mayonnaise: (1 Tbsp) 3 Smart Points
- Milk, skim: (non-fat, 1 cup) 3 SmartPoints
- Milk, 1%: (low fat 1 cup) 4 Smart Points
- Milk, 2%: (reduced fat 1 cup) 5 SmartPoints
- Milk, whole: (1 cup) 7 SmartPoints
- Mushrooms: 0 SmartPoints
- Mustard: (1 Tbsp) 0 SmartPoints
- Oatmeal: (cooked, 1 cup) 5 SmartPoints
- Olive oil: (1 Tbsp) 4 SmartPoints
- Onions: 0 SmartPoints
- Orange Juice: 6 SmartPoints
- Orange: 0 SmartPoints
- Pasta: (regular or whole wheat, cooked, 1 cup) 5 SmartPoints
- Peach: 0 SmartPoints
- Peanut butter: (2 tbsp) 6 SmartPoints
- Pear: 0 SmartPoints
- Pineapple: 0 SmartPoints
- Pizza: (slice) That depends… 7-12 SmartPoints
- Pork chop: (3 oz. cooked, lean, boneless) 3 SmartPoints
- Potato, baked: (plain, 1, 6 ounces) 5 Smart Points
- Potatoes, mashed: (1/2 cup) 4 SmartPoints
- Raspberries: 0 SmartPoints
- Red peppers: 0 SmartPoints
- Rice, brown: (cooked, 1 cup) 6 SmartPoints
- Rice, white: (cooked, 1 cup) 6 SmartPoints
- Salad dressing, balsamic: (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint
- Salad dressing, Italian: (not creamy 2 tbsp) 3 SmartPoints
- Salad dressing, Ranch: (2 Tbsp) 5 SmartPoints
- Salad: (mixed greens) 0 Smart Points
- Salmon: (wild-caught) 0 points
- Salsa: (fat-free) 0 SmartPoints
- Shrimp: (cooked, 3 oz.) 1 Smart Point
- Soda: (12 oz., Sprite, similar) 7 Smart Points
- Spinach: 0 SmartPoints
- Strawberries: 0 Smart Points
- Splenda: (1-3 packets) 0 WW points
- Sugar: (white, granulated, 1 tsp) 1 Smart Point
- Sweet Potatoes: (cooked, 1/2 cup) 3 SmartPoints
- Tomatoes: (Regular, grape, cherry) 0 SmartPoints
- Tortilla chips: (1 ounce) 4 Smart Points
- Tortilla, flour: (1 medium or 1 oz.) 3 SmartPoints
- Tuna (canned in water, drained, 3 oz.) 1 SmartPoints
- Tuna (grilled, 3 oz.) 1 Smart Point
- Turkey bacon: (cooked, 3 slices) 3 SmartPoints
- Turkey burger: (3 oz. 93% lean, w/ bun) 9 Smart Points
- Turkey, deli: (sliced, low fat, 2 ounces) 1 SmartPoint
- Watermelon: 0 SmartPoints
- Veggie Burger: (3 oz. no bun or cheese) 1-5 SmartPoints
- Wine, Red: (5 oz) 4 SmartPoints
- Wine, white: (5 ounces) 4 Smart Points
- Yogurt: (plain, low-fat, 1 cup) 3 SmartPoints
- Yogurt, Greek: (plain, fat-free, 1 cup) 0 SmartPoints
- Zucchini: 0 SmartPoints
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WW Essentials
– Shop: ALL THE WW PRINTABLES
– These WW calculators will help you check and track your allowed points: check this free weight WW calculator allowance (points for daily allowance based on your weight…) + also this free smart points Weight Watchers calculator (points based on food metrics)
– 650+ Full WW Zero Point Foods List 🥑 (+ Free Printable PDF)
Everything You Need to Know About Weight Watchers Food Points
Tips for Eating Out and Dining with Others
While you’re on the Weight Watchers diet, it’s important to remember that your food list is not just for at home. If you are out with friends or dining alone, don’t be shy about asking your waiter to bring you a copy of the Weight Watchers food list. If they don’t have this in their menu, ask them to make one up quickly!
Be sure to take advantage of word-of-mouth marketing and order what others around you are eating. This will help ensure that you are eating healthy and getting the right amount of points per meal.
Also, be sure to share your food list with others so they can keep track of their meals while they eat!
What food item has the most Weight Watchers food points on the list?
The Cheesecake Factory Bruleed French Toast with bacon weighs an impressive 107 points! Contains 2,490 calories with 173 grams of fat and 100 grams of sugar, and this may be the grandfather of all restaurant foods.
How many points should I eat on Weight Watchers ?
23 points
There is a minimum daily score of 23, which will be adjusted based on age, gender, height and weight.
There will also be a weekly allowance for SmartPoints and FitPoints.
What foods can you not eat while on Weight Watchers? What foods should limit the WW diet?
- Fried foods.
- Pizza (restaurant style)
- Fast food.
- Some sauces and sauces.
- Flavored yogurt or yogurt drinks.
- Processed and processed meats.
- Cakes and Pies (store-bought)
- Drinks that contain sugar, such as soda and juice.
How many WW points is a banana?
0 points
All fresh fruits – including bananas – have 0 Weight Watchers points.
In addition to bananas, apples, apricots, blueberries, grapes, oranges, pineapples, peaches, raspberries, strawberries, and melons are also included in the list of fruit without points.
Can you eat potatoes on Weight Watchers?
In the green plan, the free foods only include fruits and non-starchy vegetables.
This does not include potatoes, sweet potatoes, corn, peas, avocados, potatoes, and other starchy or high-fat fruits and vegetables.
Why am I not losing much weight on Weight Watchers?
If you’re stuck and not losing weight, it’s because somewhere, somehow, you’re eating too many calories.
It does not mean that the Weight Watchers system does not work for you.
Incidentally, there is no “starvation mode” according to weight loss research clinicians, so put that myth aside.
Can you eat unlimited fruit on Weight Watchers?
Weight Watchers food points list:
No! is quick to say that free fruit doesn’t mean unlimited fruit.
“Fruits and vegetables are not magically calorie-free just because most of them do not contain SmartPoints values.
We encourage you to eat fruits and vegetables because they are nutritious, satisfying, and delicious.”
Can you eat all the fruit you want on Weight Watchers?
All Fresh Fruits and Most Vegetables now score zero points on Weight Watchers’ new PointsPlus System.
Dried fruits and some vegetables, such as potatoes and corn, will still have points.
The new PointsPlus system replaces the old Weight Watchers point plan.
How many points are 2 hard-boiled eggs?
Boiled eggs – 2 smart points (2 egg whites = 0 smart points) 1-2 tbsp.
Are potatoes free on Weight Watchers?
0 smart points. Enjoy it in good health! Here they are – your complete list of ZeroPoint foods for purple!
Over 300 foods from ZeroPoint include fruits and non-starchy vegetables, eggs, chicken breast, turkey, fish, shellfish, beans and legumes, tofu, tempeh, plain nonfat yogurt, whole-wheat pasta, grains, and potatoes.
How many points is a potato?
4, For those who prep … a medium-sized potato is a 4 + Weight Control Point.
What is the best day to weigh in on Weight Watchers?
On Wednesday, researchers think the reason is that we usually weigh more on Sunday nights and spend it on work and other responsibilities because we weigh less on morning Friday. (Weight Watchers Food Points List)
Why am I so hungry on Weight Watchers?
Why are you hungry on weight control or other diet is the result of not eating the three macronutrients (protein, fats, and carbohydrates) in the right balance.
Each meal and snack should contain a mixture of 3 macronutrients.
if you find that you are hungry soon after, it is because these are all carbohydrates.
How long does it take to see results on Weight Watchers?
From one to two weeks
The time it takes to see weight loss results and for others to notice them can vary greatly from person to person.
Many factors, including starting size and your eating plan, can make a big difference.
Generally, many people can see results within one to two weeks when they stick to their plan.
How did I gain 5 pounds overnight?
So, in order to gain five pounds a day, you would have to eat roughly 20,000 calories in just 24 hours.
if you’ve done one of several different things the day or night before, “it’s not unusual to notice your weight gain by a few ounces or pounds,” says Cording. Again, confine the chalk to most of this up to the weight of the water.
Is your weight in the morning your true weight?
Weigh yourself in the morning
Weight Watchers Food Points List: When trading your weekly weight, don’t jump onto the scale after drinking a bottle of water or eating a meal.
For the most accurate weighing, weigh yourself first thing in the morning.
Which color WW plan is best?
If you are happy preparing your meals around Zero Point Food, you may be happier following the Purple plan.
If you want to use more SmartPoints on your favorite foods (not included in the Zero Point menu), you may prefer the Green Plan. The Blue Plan gives you the best of both worlds !!
How much weight can you lose on Weight Watchers in 3 months?
Monthly Weight Loss on Weight Watchers
Weight watchers encourage healthy eating and discourage food deprivation.
While following the WW plan, you can expect to lose an average of 8 pounds per month, or 2 pounds per week. That’s a realistic and healthy goal we should be aiming for, according to the Mayo Clinic.
What should I eat if I am always hungry?
5 foods to try
- soup. Start with broth-based soup (rather than high-calorie cream soup).
- Smoothie. Rolls explains that if it’s made with low-fat yogurt and large amounts of fruit, you get protein, fiber and calcium.
- Primavera.
- popcorn.
- Great powers.
Which Is Better Weight Watchers or Noom? – Weight Watchers Food Points List
The bottom line. Both Noom and WW are effective for weight loss, although they take slightly different approaches.
Noom uses a color coding system, while WW uses a point system to help direct you toward the lowest-calorie, more nutritious foods.
Where is the first place you lose weight on your body?
Mostly, weight loss is an internal process.
You will first lose the solid fats that surround your organs, such as the liver and kidneys, and then begin to lose lean fats such as waist and thigh fat.
Losing fat from all the organs makes you leaner and stronger.