Looking for Weight Watchers smart points food list? Check this free guide, list & chart to track your daily food points based on WW Freestyle (Blue) + Complete printable PDF.
You may be looking for the foods that have the least amount of points, or you might be trying to figure out which foods are better for you. Whatever your goals, you can use the list below to help plan your meals.
As a general rule, the fewer Smart Points a food has, the more likely it is to be healthy for your weight loss. This doesn’t mean that all foods with more Smart Points are bad for you though — some just aren’t as ideal as others.
This WW foods list is brought to you with love to help you track your daily food points using the following criteria:
- 1 cup = ~250 milliliters,
- 1 teaspoon = ~5 milliliters
- The points above are an estimate based on the average.
- The actual points can be very different depending on the type, the way of being prepared/cooked, etc.
ESSENTIALS: Check this free Weight Watchers points calculator allowance (points for daily allowance based on your weight…) – Also check this WW SmartPoints free calculator (points based on food metrics)
*New: WW PersonalPoints program free guide (PDF)
Weight Watchers Smart Points Food List (Chart)
Based on the Freestyle program (Blue plan), below is a WW chart of foods by category with old and recent SmartPoints values:
| Name | Amount | Old Points (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018 to Nov. 2021) |
|---|---|---|---|---|
| WW 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 |
Follow WW updates, and join this free newsletter!
Top WW Foods and Their Smart Points
These are the most tracked Weight Watchers foods, along with their Smart Points values, according to the WW Freestyle (Blue plan):
- 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
Follow WW updates, and join this free newsletter!
Everything You Need to Know About Weight Watchers Smart Points Foods
What food item has the most Weight Watchers Smart Points on the list?
The Cheesecake Factory Bruleed French Toast with Bacon weighs an impressive 107 points! With 2,490 calories with 173 grams of fat and 100 grams of sugar, it is perhaps the granddaddy of all single-serve restaurant foods.
Can you eat unlimited zero-point foods on Weight Watchers?
In December, Weight Watchers released an updated list of over 200 zero-point foods that diet plan followers can eat in unlimited quantities.
The list of zero-point items includes things like eggs and fish.
In other words, people don’t tend to overindulge in healthy, filling foods.
What are the best Weight Watchers frozen meals?
- Tyson Blackened Chicken Breast Strips.
- Solid Choice Simple Steamers Chicken and Veg Stir fry.
- Lean Cuisine Alfredo Pasta with Chicken and Broccoli.
- Solid Choice Cafe Steamers Chicken Pesto Classico.
How many WW points is a banana?
0 points;
All fresh fruit, including bananas, has 0 points in the Weight Watchers program.
In addition to bananas, the 0-point fruit list includes apples, apricots, blueberries, grapes, oranges, pineapples, plums, raspberries, strawberries, and watermelon.
What snacks are 0 points on Weight Watchers?
Zero Point Snacks Blue Plan :
- Little pot (approx ½ cup) of 0% fat Greek yogurt with a small bunch of (thawed out) frozen sweet cherries.
- A bubbled egg dunked in a tablespoon of fat-free mayonnaise.
- Skinny turkey bosom/chicken bosom wrapped round salted gherkin.
- A pot of sugar-free prepared-to-eat Jell-o/jam.
What can you eat for breakfast on Weight Watchers?
Some Weight Watchers Breakfast Recipes
- Solid Oatmeal Pancakes. “An extraordinary breakfast — good, filling, and yummy.”
- Oat Banana Nut Muffins. “These were extraordinary!
- Fried Egg Tortilla Wraps.
- One-Point Pancakes.
- Banana-Stuffed French Toast.
- Bacon, Egg, and Hash Browns Stacks.
- Mock Blueberry Cream Cheese Danish.
- Breakfast Burrito.
Are scrambled eggs zero points on Weight Watchers?
Yes. If we have the packaged food in our database, the displayed SmartPoints value will be shown with the ZeroPoint ingredients removed, assuming they are actually 0. (For example, pre-made scrambled eggs with milk and butter are not a ZeroPoint food.)
What is the best bread to eat on Weight Watchers?
Depressed spot Bread:
- Weight Watchers Whole Wheat Bread | 1 Smart Point for each cut (40 calories)
- Sound Life Honey Wheat 35 Calorie Bread | 1 Smart Point for each cut (35 calories)
- Dave’s Killer Bread 60 Thin Sliced Power seed Bread | 2 Smart Points for each cut (60 calories)
- Schmidt Old Tyme Wheat Bread | 1 Smart Point for each cut (40 calories)
What is the healthiest cereal to eat to lose weight?
Solid Cereals You Should Be Eating If You Want To Lose:
- Extraordinary K Protein Plus.
- Cheerios Protein.
- BearNaked Honey Almond. bear naked granola
- Cinnamon Harvest Whole Wheat Biscuits.
- Fiber One.
Can you eat too many eggs on Weight Watchers?
Dietitians recommend limiting your weekly egg intake to six to seven eggs, however Chryssidis says it has more to do with targeting a variety of protein sources than limiting egg consumption.
How many points are scrambled eggs on Weight Watchers?
3; Each serving contains 132 calories, 7 grams of fat, and 3 Weight Watchers SmartPoints.
How many WW points is a slice of bread?
1.4 focuses – Conjecture #3: A cut of bread is 1.4 focuses.
1 cut = 1.4 focuses ~ 1 point. 2 cuts = 2.8 focuses ~ 3 focuses. 3 cuts = 4.2 focuses ~ 4 focuses.
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 you are hungry soon after, it is because these are all carbohydrates.
Why is oatmeal so high in WW points?
Oatmeal removes much of the fiber, so the sugars/proteins per unit volume you eat are higher.
This is why the points seem higher.
It is a cooked cup, 1/4 cup raw for steel cutting.
That “getting started” energy is what gives oats (and other seeds and nuts) high calories.
What are the top 5 healthiest cereals?
The Healthiest Cereals You Can Eat:
- Oats. Oats are a nutritious grain decision.
- Do-It-Yourself Muesli. Muesli is both a sound and heavenly sort of grain.
- Custom made Granola.
- Do-It-Yourself Cinnamon Crunch Cereal.
- Kashi 7 Whole Grain Nuggets.
- Post Foods Grape Nuts.
- Weave’s Red Mill Paleo-Style Muesli.
- Ezekiel 4:9 Sprouted Grain Cereals.
How can I lose my stomach fat?
8 Ways to Lose Belly Fat and Live a Healthier Life:
- Take a stab at controling carbs rather than fats.
- Think eating plan, not eating routine.
- Continue to move.
- Lift loads.
- Become a name peruser.
- Move away from handled nourishments.
- Zero in transit your garments fit more than perusing a scale.
- Spend time with wellbeing centered companions.
Can I eat cereal and still lose weight?
With the muesli diet, replace two meals a day with muesli and milk.
Although the diet has been around for a while, it has recently gained popularity.
It appears to be effective for short-term weight loss and can be high in fiber and whole grains.
However, it can also be sugary and overly restrictive.
Can I eat 10 eggs a day?
The science is certain that up to 3 entire eggs each day are completely alright for solid individuals.
Synopsis Eggs reliably raise HDL (the “great”) cholesterol.
For 70% of individuals, there is no expansion altogether or LDL cholesterol. A few group may encounter a gentle expansion in a benevolent subtype of LDL.
How many points is butter on Weight Watchers?
Stick spread (5 SmartPoints per tablespoon)
“In any case, its fat and calories can add up rapidly, particularly on the off chance that you’re ignorant of the amount you’re utilizing.”
For partition control, have a go at showering one teaspoon (2 SmartPoints) of liquefied spread over veggies or whirled into sauces.
- Check this Free Macro Calculator for Weight Loss and Muscle Gain
- Also this Free Weight Watchers 0-Point Foods
- 41+ Weight Watchers Frozen Meals by Top Brands Online
- 34+ Top Weight Watchers Frozen Breakfast Meals to Buy
- 21+ Best Weight Watchers Breakfast Ready Meals to Buy
- 80+ Best Weight Watchers Frozen Meals to Buy (Ultimate List)
- All about Weight Watchers