Weight Watchers Original Points (1997s-2010) refers to the proprietary algorithmic formula introduced in 1997 by WW to replace its previous system of counting and weighing food.
This system quantifies a food portion for the purposes of healthy weight loss based on carbohydrates, fat, and fiber content.
Knowing that, the Weight Watchers program started in the early 1960s with a simple list of restricted, limited, and unlimited foods, with stricter rules than the current program.
During which period did this system operate?
The WW Original Points system was used prior to the introduction of the PointsPlus system in 2010. Therefore, the Original Points system was used until around 2010. It was then replaced by the PointsPlus system, which took into account macronutrients such as protein, carbohydrates, fat, and fiber to calculate the points value of foods.
- The WW original program required eating fish at least five times per week, only eating eggs a few times a week, and eating 3-5 servings of permitted fruit each day, among other rules.
- The original points system had a minimum of 18 points and a maximum of 44 points. The points system has evolved over time, with changes in the factors considered and the number of zero-point foods allowed.
> Context Note: WW Food Points & Plans History
Weight Watchers has employed different points systems throughout its history, incorporating a range of approaches to assign values to food items based on their nutritional composition and impact on weight loss.
- Original Points (1997s-2010): Based on calorie, fat, and fiber content.
- PointsPlus (2010-2012) – (ProPoints outside the U.S.): Based on protein, carbs, fat, and fiber.
- FitPoints (2012-2015): Based on physical activity, used with PointsPlus.
- SmartPoints (2015-2021): Based on protein, carbs, fat, and sugar; includes “Zero Points Foods.”
- Weight Watchers Freestyle (2017-2018): Introduced as a separate program.
- MyWW (2019-2021): Offers Green, Blue, and Purple plans with different points and ZeroPoints foods.
- PersonalPoints (2021-2022): Considers calories, fiber, protein, added sugars, and fats.
- Points® (2022 > Current): Newest plan, similar to Freestyle and MyWW, focuses on comprehensive nutrition. Visit Weight Watchers website for details.
As always, anyone considering a diet or lifestyle change should consult with a healthcare provider to ensure it’s the right choice for them.
Top 20 Common Foods on the Weight Watchers Original Points Program
Weight Watchers (WW) Original Points system assigned points based on calorie, fat, and fiber. Values vary by serving size and ingredients. Below, common foods with approximate points:
- Skinless chicken breast (3 oz): 2 points
- Salmon (3 oz): 4 points
- Brown rice (1/2 cup cooked): 2 points
- Whole wheat pasta (1/2 cup cooked): 2 points
- Egg (1 large): 2 points
- Spinach (1 cup cooked): 0 points
- Broccoli (1 cup cooked): 0 points
- Apple (medium): 1 point
- Banana (medium): 2 points
- Low-fat yogurt (6 oz): 2 points
- Whole wheat bread (1 slice): 2 points
- Almonds (1 oz): 4 points
- Avocado (1/4 of a medium avocado): 4 points
- Black beans (1/2 cup cooked): 2 points
- Ground turkey (3 oz, 93% lean): 3 points
- Quinoa (1/2 cup cooked): 4 points
- Cottage cheese (1/2 cup): 2 points
- Carrots (1 cup raw): 0 points
- Oatmeal (1/2 cup cooked): 2 points
- Greek yogurt (6 oz, non-fat): 2 points
Please remember to refer to the official Weight Watchers resources or consult with a Weight Watchers coach for precise and updated information on point values for specific foods under the Original Points system.
List of 300+ Foods and Their Points from The WW Original Points System
So, let’s explore this extensive list containing over 100 food categories and more than 300 food items.
- Fruits and most vegetables: 0 points
- Lean meats (3 oz. cooked):
- Chicken breast, skinless, boneless: 2 points
- Turkey breast, skinless: 2 points
- Beef, lean, 95% lean/5% fat: 3 points
- Pork tenderloin: 3 points
- Fish (non-fried): 2-3 points
- Whole Grains:
- Bread, 1 slice: 2 points
- Brown Rice, 1/2 cup cooked: 2 points
- Quinoa, 1/2 cup cooked: 3 points
- Oatmeal, 1/2 cup cooked: 2 points
- Dairy:
- Skim Milk, 1 cup: 2 points
- Cheese, low-fat, 1 oz: 2 points
- Yogurt, nonfat, plain, 1 cup: 2 points
- Legumes:
- Black beans, 1/2 cup cooked: 2 points
- Lentils, 1/2 cup cooked: 2 points
- Snacks:
- Almonds, 1 oz (about 23 nuts): 3 points
- Popcorn, air-popped, 1 cup: 1 point
- Chips, average, 1 oz (about 15 chips): 4 points
- Beverages:
- Soda, regular, 12 oz: 3 points
- Beer, regular, 12 oz: 4 points
- Wine, red or white, 5 oz: 2 points
- Fruit juice, no sugar added, 8 oz: 2 points
- Fats and Oils:
- Olive Oil, 1 tsp: 1 point
- Butter, 1 tsp: 1 point
- Avocado, 1/4 medium: 2 points
- Sweets and Desserts:
- Chocolate, dark, 1 oz: 4 points
- Ice Cream, regular, 1/2 cup: 4 points
- Cookie, medium-sized: 2-3 points
- Cake, frosted, one slice: 7-10 points
- Fast Food (varies greatly):
- Hamburger, regular: 9-13 points
- French Fries, medium: 10-12 points
- Pizza, cheese, one slice: 6-10 points
- Chicken nuggets, 6 pieces: 6-8 points
- Pasta and Grains:
- Pasta, cooked, 1 cup: 4 points
- Couscous, cooked, 1 cup: 4 points
- Bagel, 1 medium: 4-5 points
- Other Proteins:
- Eggs, 1 large: 2 points
- Tofu, 3 oz: 1 point
- Nut Butter, 1 tbsp: 2-3 points
- Miscellaneous:
- Mayonnaise, 1 tbsp: 3 points
- Ketchup, 1 tbsp: 1 point
- Salad Dressing, 1 tbsp: 1-3 points (varies by type)
- Seafood:
- Shrimp, cooked, 3 oz: 2 points
- Salmon, cooked, 3 oz: 4 points
- Tuna, canned in water, 3 oz: 1 point
- Baked Goods:
- Muffin, medium: 6-8 points
- Croissant, medium: 6-8 points
- Brownie, 2-inch square: 4-6 points
- Condiments and Spices:
- Mustard, 1 tbsp: 0 points
- Soy Sauce, 1 tbsp: 0 points
- Sugar, 1 tsp: 1 point
- Honey, 1 tbsp: 3 points
- Vegetables (non-starchy):
- Broccoli, cooked, 1 cup: 0 points
- Spinach, cooked, 1 cup: 0 points
- Bell Pepper, 1 medium: 0 points
- Starchy Vegetables:
- Potato, medium: 2 points
- Sweet Potato, medium: 2 points
- Corn, 1/2 cup cooked: 2 points
- Other Snacks:
- Pretzels, 1 oz: 3 points
- Granola bar, 1 average bar: 4-5 points
- Crackers, 1 oz: 3 points
- Beverages:
- Coffee, black, 1 cup: 0 points
- Tea, black, 1 cup: 0 points
- Smoothie, fruit, no sugar added, 8 oz: 2-4 points (depends on ingredients)
- Cereal and Breakfast Foods:
- Cold cereal, 1 cup: 3-4 points (can vary significantly by brand)
- Hot cereal (like oatmeal), 1 cup cooked: 2-3 points
- Pancake, 4-inch diameter: 2 points
- Soups:
- Chicken noodle soup, 1 cup: 2 points
- Tomato soup, 1 cup: 3 points
- Vegetable soup, 1 cup: 1-2 points
- Salads:
- Green salad without dressing, 1 cup: 0 points
- Caesar salad with dressing, 1 cup: 4-5 points
- Greek salad with feta and dressing, 1 cup: 4-5 points
- Legumes and Nuts:
- Peanut butter, 2 tbsp: 5 points
- Almond butter, 2 tbsp: 5 points
- Chickpeas, cooked, 1/2 cup: 2 points
- Sweets:
- Jelly beans, 10 pieces: 1 point
- Chocolate chip cookie, medium: 4 points
- Ice cream, premium, 1/2 cup: 6-8 points
- Dairy and Eggs:
- Cheese, full fat, 1 oz: 4 points
- Milk, whole, 1 cup: 4 points
- Greek yogurt, full fat, 1 cup: 6 points
- Meat and Poultry:
- Bacon, 2 slices: 3 points
- Sausage, cooked, 1 link: 5-6 points
- Ham, lean, 3 oz: 2 points
- Poultry:
- Duck, cooked, 3 oz: 6 points
- Turkey leg, cooked, 3 oz: 3 points
- Chicken thigh, cooked, 3 oz: 3 points
- Fruits:
- Banana, medium: 0 points
- Apple, medium: 0 points
- Grapes, 1 cup: 0 points
- Dairy Alternatives:
- Almond milk, unsweetened, 1 cup: 1 point
- Soy milk, unsweetened, 1 cup: 2 points
- Oat milk, unsweetened, 1 cup: 3 points
- Protein Bars/Shakes:
- Protein bar, average: 5-7 points
- Protein shake, ready-to-drink, average: 3-5 points
- Non-Alcoholic Beverages:
- Diet soda, 12 oz: 0 points
- Unsweetened iced tea, 12 oz: 0 points
- Sports drink, 12 oz: 2-3 points
- Alcoholic Beverages:
- Light beer, 12 oz: 3 points
- Distilled spirits (gin, rum, vodka, whiskey), 1.5 oz: 3 points
- Liqueurs, 1 oz: 4 points
- Sandwich and Pizza Ingredients:
- Whole wheat bread, 1 slice: 2 points
- Deli turkey, 2 oz: 1 point
- Mozzarella cheese, 1 oz: 2-3 points
- Grains:
- Buckwheat, cooked, 1 cup: 4 points
- Bulgur, cooked, 1 cup: 4 points
- Barley, cooked, 1 cup: 5 points
- Root Vegetables:
- Carrot, medium: 0 points
- Beetroot, medium: 0 points
- Turnip, medium: 0 points
- Dried Fruits:
- Raisins, 1/4 cup: 6 points
- Dried apricots, 1/4 cup: 4 points
- Dates, 1/4 cup: 6 points
- Processed Snacks:
- Pretzels, 1 oz: 3 points
- Popcorn, buttered, 1 cup: 3 points
- Chips, 1 oz: 4 points
- Nut Butters:
- Almond butter, 2 tbsp: 5 points
- Cashew butter, 2 tbsp: 5 points
- Sunflower seed butter, 2 tbsp: 5 points
- Dairy Products:
- Cream cheese, 2 tbsp: 3 points
- Cottage cheese, 1 cup: 3 points
- Sour cream, 2 tbsp: 2 points
- Juices:
- Apple juice, no sugar added, 8 oz: 4 points
- Orange juice, no sugar added, 8 oz: 4 points
- Grape juice, no sugar added, 8 oz: 5 points
- Seeds:
- Chia seeds, 1 tbsp: 2 points
- Pumpkin seeds, 1 oz: 4 points
- Sunflower seeds, 1 oz: 3 points
- Exotic Fruits:
- Mango, medium: 0 points
- Pineapple, 1 cup: 0 points
- Papaya, 1 cup: 0 points
- Sauces:
- BBQ sauce, 1 tbsp: 1 point
- Teriyaki sauce, 1 tbsp: 1 point
- Alfredo sauce, 1/4 cup: 4-6 points
- Pastries:
- Danish pastry, medium: 8-10 points
- Donut, medium: 5-7 points
- Cinnamon roll, medium: 8-10 points
- Shellfish:
- Lobster, cooked, 3 oz: 2 points
- Crab, cooked, 3 oz: 2 points
- Clams, cooked, 3 oz: 2 points
- Juices:
- Carrot juice, 8 oz: 3 points
- Tomato juice, 8 oz: 2 points
- Vegetable juice, 8 oz: 1 point
- Canned Goods:
- Canned tuna in water, 3 oz: 1 point
- Canned vegetables, 1 cup: 0 points (depending on the vegetables)
- Canned fruit in juice, 1 cup: 0 points
- Jams and Spreads:
- Fruit jam, 1 tbsp: 1 point
- Nutella, 2 tbsp: 6 points
- Honey, 1 tbsp: 3 points
- Coffee-Related:
- Coffee with 2 tbsp creamer: 1-2 points
- Coffee with 2 tbsp milk: 0-1 point
- Espresso, 1 shot: 0 points
- Fermented Foods:
- Kimchi, 1 cup: 1 point
- Sauerkraut, 1 cup: 0-1 point
- Kombucha, 8 oz: 2-3 points
- Dips and Spreads:
- Hummus, 2 tbsp: 2 points
- Guacamole, 2 tbsp: 2 points
- Salsa, 2 tbsp: 0 points
- Non-dairy Alternatives:
- Vegan cheese, 1 oz: 2-3 points
- Coconut yogurt, unsweetened, 1 cup: 3 points
- Soy yogurt, unsweetened, 1 cup: 3 points
- Condiments:
- Mayonnaise, light, 1 tbsp: 1 point
- Pickles, 1 medium: 0 points
- Relish, 1 tbsp: 1 point
- Salad Dressings:
- Ranch dressing, 2 tbsp: 3 points
- Italian dressing, 2 tbsp: 2 points
- Vinaigrette, 2 tbsp: 2 points
- Asian Cuisine:
- Sushi roll, 6 pieces: 6-8 points
- Stir-fry with vegetables, 1 cup: 2-4 points
- Dumplings, 3 pieces: 3-5 points
- Wine:
- Red wine, 5 oz: 4 points
- White wine, 5 oz: 4 points
- Sparkling wine, 5 oz: 4 points
- Cheese:
- Blue Cheese, 1 oz: 3 points
- Swiss Cheese, 1 oz: 4 points
- Cream Cheese, 2 tbsp: 3 points
- Salad Toppings:
- Croutons, 2 tbsp: 1 point
- Dried Cranberries, 2 tbsp: 2 points
- Sunflower Seeds, 2 tbsp: 2 points
- Soup:
- Lentil Soup, 1 cup: 2-3 points
- Broccoli Cheddar Soup, 1 cup: 4-5 points
- Tomato Basil Soup, 1 cup: 2-3 points
- Sushi:
- California Roll, 6 pieces: 7 points
- Spicy Tuna Roll, 6 pieces: 8 points
- Vegetable Roll, 6 pieces: 5-6 points
- Mexican Cuisine:
- Taco, beef, with cheese, 1 taco: 4-5 points
- Enchilada, chicken, 1 enchilada: 5-7 points
- Fajitas, beef, 1 serving: 8-10 points
- Italian Cuisine:
- Spaghetti with Marinara, 1 cup: 5-6 points
- Fettuccine Alfredo, 1 cup: 10-12 points
- Lasagna, meat, 1 piece: 8-10 points
- Chinese Cuisine:
- Chicken and Broccoli, 1 cup: 5-6 points
- Sweet and Sour Pork, 1 cup: 10-12 points
- Vegetable Fried Rice, 1 cup: 5-6 points
- Breads:
- Bagel, medium: 9 points
- Croissant, large: 8 points
- English muffin: 4 points
- Muffins and Scones:
- Blueberry muffin, medium: 8 points
- Chocolate chip muffin, medium: 10 points
- Scone, medium: 9 points
- Dressings:
- Caesar dressing, 2 tbsp: 3 points
- Honey mustard dressing, 2 tbsp: 3 points
- Thousand Island dressing, 2 tbsp: 4 points
- Indian Cuisine:
- Chicken Tikka Masala, 1 cup: 8-9 points
- Palak Paneer (spinach and cheese), 1 cup: 7-8 points
- Vegetable Biryani, 1 cup: 6-7 points
- Thai Cuisine:
- Pad Thai, 1 cup: 6-8 points
- Green Curry, 1 cup: 8-10 points
- Tom Yum Soup, 1 cup: 2-3 points
- Sausages and Hot Dogs:
- Pork sausage link, cooked, 1 link: 4 points
- Beef hot dog, cooked, 1 hot dog: 5 points
- Chicken sausage link, cooked, 1 link: 3 points
- Mediterranean Cuisine:
- Falafel, 4 pieces: 8 points
- Hummus, 1/4 cup: 3 points
- Greek salad with feta and olives, 1 cup: 4-5 points
- Dairy:
- Buttermilk, 1 cup: 3 points
- Evaporated milk, 1 cup: 9 points
- Condensed milk, sweetened, 1 tbsp: 2 points
- Pastas:
- Macaroni, cooked, 1 cup: 5 points
- Spaghetti, cooked, 1 cup: 5 points
- Fettuccine, cooked, 1 cup: 6 points
- Grains and Cereals:
- Millet, cooked, 1 cup: 5 points
- Quinoa, cooked, 1 cup: 6 points
- Couscous, cooked, 1 cup: 5 points
- Nuts and Seeds:
- Pecans, 1 oz: 4 points
- Sunflower seeds, 1 oz: 3 points
- Flax seeds, 1 tbsp: 2 points
- Beverages:
- Lemonade, 8 oz: 3 points
- Hot Chocolate, 8 oz: 3 points
- Iced Tea with sugar, 8 oz: 2 points
- Packaged Snacks:
- Granola bar, 1 bar: 4 points
- Chocolate bar, 1.5 oz: 10 points
- Potato chips, 1 oz: 4 points
- Fish:
- Salmon, cooked, 3 oz: 3 points
- Tuna, cooked, 3 oz: 1 point
- Shrimp, cooked, 3 oz: 1 point
- Soups:
- Chicken noodle soup, 1 cup: 2 points
- Clam chowder, 1 cup: 4 points
- Minestrone soup, 1 cup: 3 points
- Cookies:
- Chocolate chip cookie, medium: 4 points
- Oatmeal raisin cookie, medium: 3 points
- Shortbread cookie, medium: 5 points
- Fish:
- Halibut, cooked, 3 oz: 2 points
- Mahi Mahi, cooked, 3 oz: 1 point
- Tilapia, cooked, 3 oz: 1 point
- Fast Food:
- McDonald’s Cheeseburger: 8 points
- Taco Bell Soft Taco: 4 points
- Subway Turkey Breast 6″ Sub: 6 points
- Breakfast Items:
- Pancake, medium: 3 points
- French toast, 1 slice: 5 points
- Waffle, medium: 4 points
- Sandwich Fillings:
- Ham, sliced, 2 oz: 2 points
- Chicken salad, 1/2 cup: 5 points
- Tuna salad, 1/2 cup: 3 points
- Cakes:
- Angel food cake, 1 slice: 4 points
- Cheesecake, 1 slice: 10 points
- Carrot cake, 1 slice: 8 points
- Pizza:
- Pepperoni pizza, regular crust, 1 slice: 7 points
- Cheese pizza, regular crust, 1 slice: 6 points
- Vegetable pizza, regular crust, 1 slice: 5 points
- Ice Cream and Frozen Treats:
- Vanilla ice cream, 1/2 cup: 6 points
- Chocolate ice cream, 1/2 cup: 7 points
- Frozen yogurt, 1/2 cup: 4 points
- Plant-Based Proteins:
- Tofu, firm, cooked, 1/2 cup: 2 points
- Tempeh, cooked, 1/2 cup: 4 points
- Seitan, cooked, 3 oz: 2 points
- Nut Butters and Spreads:
- Peanut butter, 2 tbsp: 5 points
- Almond butter, 2 tbsp: 5 points
- Cashew butter, 2 tbsp: 5 points
- Dips and Salsas:
- Guacamole, 2 tbsp: 2 points
- Salsa, 2 tbsp: 0 points
- French Onion dip, 2 tbsp: 2 points
- Fruits:
- Peaches, medium: 0 points
- Plums, medium: 0 points
- Pears, medium: 0 points
- Juices:
- Apple Juice, unsweetened, 8 oz: 4 points
- Grapefruit Juice, unsweetened, 8 oz: 3 points
- Pineapple Juice, unsweetened, 8 oz: 4 points
- Canned Goods:
- Canned Peaches in Juice, 1 cup: 0 points
- Canned Corn, 1 cup: 0 points
- Canned Green Beans, 1 cup: 0 points
- Cereal:
- Corn Flakes, 1 cup: 3 points
- Cheerios, 1 cup: 3 points
- Granola, 1/4 cup: 4 points
- Cheese:
- Cheddar, 1 oz: 4 points
- Mozzarella, 1 oz: 3 points
- Parmesan, grated, 2 tbsp: 2 points
- Grains:
- Bulgur, cooked, 1 cup: 4 points
- Brown rice, cooked, 1 cup: 5 points
- Barley, cooked, 1 cup: 5 points
- Poultry:
- Duck, cooked, 3 oz: 4 points
- Turkey, cooked, 3 oz: 1 point
- Chicken breast, cooked, 3 oz: 0 points
- Greek Yogurt:
- Nonfat Greek Yogurt, plain, 1 cup: 0 points
- Low-fat Greek Yogurt, plain, 1 cup: 3 points
- Full-fat Greek Yogurt, plain, 1 cup: 5 points
- Legumes:
- Black beans, cooked, 1/2 cup: 0 points
- Lentils, cooked, 1/2 cup: 0 points
- Chickpeas, cooked, 1/2 cup: 0 points
- Sweeteners:
- Honey, 1 tbsp: 4 points
- Agave, 1 tbsp: 3 points
- Brown sugar, 1 tbsp: 3 points
Final Thoughts
In conclusion, the Weight Watchers Original Points Food List is a comprehensive resource that provides valuable information for individuals following the Weight Watchers program.
It categorizes various food items and assigns them point values based on their nutritional content. By consulting this list, individuals can make informed choices about their meals and snacks while staying within their allotted points. This tool helps promote a balanced and mindful approach to weight management and encourages healthier eating habits.
Check the WW official website and app for accurate new and current system details.