free weight watchers points list
Free Weight Watchers Points List
Were you in search of a free weight watchers points list? Then you have come to the right page. In this article we will give you a detailed list of Weight Watchers points.
Food Item | Quantity | Points |
Fruits | ||
---|---|---|
Apple | 1 large | 2 |
Apricots | 3 halves | 1 |
Banana | 1 medium | 2 |
Blackberries | 1 cup | 1 |
Cherries | 1 cup | 1 |
Currants | 1 cup | 1 |
Dates | 2 | 1 |
Elderberries | 1 cup | 1 |
Fig | 1 | 0 |
Gooseberries | 1cup | 1 |
Grapefruit | 1 | 2 |
Grapes | 1 cup | 1 |
Guava | 1 | 1 |
Honeydew melon | 1/8 segment | 1 |
Jackfruit | ½ cup | 2 |
Kiwi fruit | 1 | 1 |
Kumquats | 10 small | 1 |
Lychees | 10 medium | 1 |
Mango | 1 | 2 |
Mulberries | 1 cup | 1 |
Nectarines | 1 | 1 |
Orange | 1 | 1 |
Peach | 1 | 1 |
Pomegranate | 1 | 2 |
Raspberries | ½ cup | 1 |
Strawberries | 1 cup | 1 |
Star fruit | 1 | 1 |
Tangerine | 1 | 1 |
Watermelon | 1 cup | 1 |
Water Chestnut | 1 cup | 1 |
Vegetables | ||
Asparagus | 12 spears | 0 |
Arugula | 1 cup | 0 |
Artichoke | 1 medium | 0 |
Bottle Gourd | 1 cup | 0 |
Brussels Sprouts | 1 cup | 0 |
Cabbage | 1 cup | 0 |
Capers | 1 teaspoon | 0 |
Carrots | 10 baby | 0 |
Cauliflower | 1 cup | 0 |
Cucumber | 1 cup | 0 |
Corn | 6 medium | 4 |
Daikon | 1 cup | 0 |
Endive | 1 cup | 0 |
Fennel | 1 cup | 0 |
Gherkins | 1 cup | 0 |
Jalapeño | 2 | 4 |
Ladyfingers | 1 | 1 |
Lettuce | 1 cup | 0 |
Lemon | 1 | 0 |
Lotus root (cooked) | 1 cup | 1 |
Mushrooms | 1 cup | 0 |
Potato | 1 large | 3 |
Pepper | 1 cup | 0 |
Pumpkin | 1 cup | 0 |
Radish | 1 cup | 0 |
Scallions | 1 cup | 0 |
Spinach | 1 cup | 0 |
Sprouts | 1 cup | 0 |
Yams | 1 large | 3 |
Nuts and Cereals | ||
Almonds | 22 | 4 |
Brazil nuts | 8 | 5 |
Bran | ¼ cup | 0 |
Caraway seeds | 1 teaspoon | 0 |
Cashews | 14 | 4 |
Cereal | 1 cup | 2 |
Chestnuts | 6 | 1 |
Hazelnuts | 20 | 4 |
Macadamia nuts | 12 | 5 |
Peanuts | 40 | 4 |
Pecans | 14 | 5 |
Pistachios | 40 | 4 |
Prunes (dried) | 2 | 1 |
Pumpkin seeds | 1 tablespoon | 1 |
Raisins | ¼ cup | 2 |
Rice crackers | 8 | 1 |
Sesame seeds | 1 teaspoon | 0 |
Walnuts | 8 | 5 |
Meat and Seafood | ||
Anchovies | 6 | 1 |
Antelope meat | 1 oz | 1 |
Bacon | 1 slice | 1 |
Bass | 1 fillet | 4 |
Beef (ground) | 1 pound | 24 |
Beef steak | 1 small | 7 |
Beef steak (lean) | 1 small | 7 |
Beef stew | 1 cup | 5 |
Beef Bourguignon | 1 cup | 18 |
Buffalo wings | 3 | 9 |
Calamari | ½ cup | 11 |
Catfish | 1 fillet | 4 |
Caviar | 2 teaspoon | 2 |
Ceviche | ½ cup | 2 |
Chicken (fried) | 3 oz | 7 |
Chicken (canned) | ½ cup | 4 |
Chicken breast (grilled) | 1 | 3 |
Chicken patty (fried) | 1 | 4 |
Chicken salad (store brought) | ½ cup | 4 |
Chicken soup | 1 cup | 4 |
Chicken stew | 1 cup | 4 |
Chicken chili | 1 cup | 12 |
Clams | ½ cup | 1 |
Crabmeat | ½ cup | 1 |
Crayfish soup | ½ cup | 2 |
Duck (cooked without skin) | ¼ duck | 5 |
Fish flounder | 1 fillet | 4 |
Fish Bluefish | 1 fillet | 6 |
Fish Haddock | 1 fillet | 4 |
Fish carp | 1 fillet | 7 |
Fish mackerel | 1 fillet | 8 |
Fish salmon | 1 fillet | 4 |
Fish tuna | 1 fillet | 6 |
Fish trout | 1 fillet | 8 |
Goat meat | 1 oz | 1 |
Goose | 1 oz | 1 |
Lasagna (chicken, frozen) | 1 cup | 5 |
Lobster (steamed) | 1 | 3 |
Liver pate | 2 oz | 3 |
Meat loaf | 1 slice | 8 |
Mincemeat | ¼ cup | 3 |
Mussels, cooked | ½ cup | 1 |
Ostrich, cooked | 1 oz | 1 |
Oysters | ½ cup | 1 |
Pigeon, cooked | 1 oz | 1 |
Pork, cooked | 1 chop, ½ cup | 5 |
Red Snapper | 1 fillet | 4 |
Salami | 1 oz | 3 |
Salmon, smoked | 1 oz | 1 |
Seafood salad | ½ cup | 6 |
Scallops, fried | 20 cup | 7 |
Strudel | 1 piece | 8 |
Turkey | 1 patty | 4 |
Veal | 1 slice | 4 |
Other Food Items | ||
Almond butter | 1 teaspoon | 1 |
Bagel | 1 small | 3 |
Barbecue sauce | 1 teaspoon | 0 |
Bean dip | ½ cup | 1 |
Bechamel white sauce | ¼ cup | 4 |
Beer | 1 can | 1 |
Brownie | 1 piece | 2 |
Cake | 1 piece | 5 |
Champagne | 1 small glass | 2 |
Cheese spread | 2 tablespoons | 1 |
Corn chowder | 1 cup | 4 |
Custard | 1 cup | 6 |
Donut | 1 | 5 |
Eggs, scrambled | 2 | 5 |
Fruit salad | 1 cup | 2 |
Guacamole | ½ cup | 2 |
Hollandaise sauce | ¼ cup | 8 |
Irish coffee | 1 cup | 4 |
Ketchup | ¼ cup | 1 |
Lollipop | 1 | 1 |
Macaroons | 2 | 2 |
Milk (whole) | 1 cup | 4 |
Noodles, cooked | 1 cup | 3 |
Peanut butter | 1 tablespoon | 2 |
Popcorn, with butter | 3 cups | 7 |
Pudding | 1 cup | 7 |
Salsa, fresh | ½ cup | 0 |
Salad Dressing, regular | 2 tablespoons | 4 |
Tabouli | ½ cup | 4 |
Tofu | ½ cup | 2 |
Vinegar | 1 tablespoon | 0 |
Wonton, steamed | 6 | 4 |
Yogurt | 1 cup | 4 |