Weight Watchers Points

5/19/2009

Weight Watchers Points

Weight Watchers Food List for Gamers

p = Points c = Calories f = Fat Grams r = Dietary fiber Grams

Index of Foods A B C D E F G H I J K L M N O P Q R S T

V W Y Z Bottom

A Name Abalone,cooked

Amount 3 oz.

Points 2

Adobo sauce,light,store-bought 1/2 cup

5

Adobo sauce,store-bought

2

1 Tbsp (1/2 oz.)

Alfredo sauce,light,store-bought 1/2 cup (4 oz.)

5

Alfredo sauce,store-bought

1/2 cup (4 oz.)

10

Almond butter Almonds

1 tsp. 22 nuts (1 oz. shelled)

1 4

Ambrosia

1/2 cup

2

Anchovies

6(3/4) or 1 tsp. paste

1

Angel Food Cake

1/16 of 10" tube or 2 oz.

2

Animal crackers

13(1 oz.)

3

Antelope,cooked Apple Brown Betty

1 oz. 1 cup

1 5

Apple Cider

1/2 cup (4 fl. oz.)

1

Apple crisp

3/4 cup

8

Apple Juice

1/2 cup (4 fl. oz.)

1

Apple,baked

1 large

7

Apple,candied Apple,caramel

1 large 1 large

10 9

Apple,dried

1/4 cup(3/4 oz.)

1

Apple,fresh

1 large (8 oz.)

2

Apple,fresh

1 small (4 oz.)

1

Apples,crab

2 oz. or 1/2 cup

1

Apples, mountain

3 (2"x 1 7/8")

1

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Weight Watchers Points

Applesauce,unsweetened

1 cup (8 oz.)

1

Apricots,dried

6 halves (3/4 oz.)

1

Apricots,fresh Apricots,unsweetened,canned

3 (4 oz.) 1 cup (9oz.)

1 2

Armadillo,cooked

1 oz.

1

Arrowroot

1 tsp.

0

Arroz con pollo

3 oz. chicken with 1 1/2 cups rice 13

Arrowroot

1 tsp.

0

Artichokes,cooked Artichoke,hearts,cooked

1 medium 1 cup (6 oz.)

0 1

Artichokes,marinated

1/2 cup

3

Arugula

1 cup

0

Asparagus,cooked

1 cup (6 oz.) or 12 spears

0

Avgolemono soup

1 cup

3

Avacado

1/4 (2 oz.)

2

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B Name

Amount

Points

Baba au rhum

1

8

Baba ganosh Baba ganosh,store-bought

1/4 cup 1/4 cup

3 3

Bacon,Canadian-style

1 slice (1 oz.)

1

Bacon,cooked,crisp

3 slices

3

Bacon,reduced-fat,cooked,crisp

3 slices

3

Bacon,turkey,cooked,crisp

3 slices

2

Bacon,lettuce, and tomato sandwich Bacon bits,imitation

1 1 tsp

12 0

Bacon fat

1 tbsp.

3

Bagel,any type

1 small or 1/2 large (2 oz.)

3

Bagel,with cream cheese and lox

1 large

12

Bagel chips

1 oz.

3

Bagel chips,fat-free Bagel pizzas,mini,any type,frozen

1 oz. 4 (3 oz.)

2 4

Baked Alaska

1 piece (2" wedge)

5

Baking powder or soda

1 tsp.

0

Baklava

1 piece (2" square)

5

Bakalava,store-bought

1 piece (1 1/2 oz.)

5

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Weight Watchers Points

Bamboo shoots

1 cup

0

Banana

1 medium (6 oz.)

2

Banana Bread Banana Bread,with nuts

1 slice (5" x 3/4") 1 slice (5" x 3/4")

5 5

Banana chips

1 oz.

3

Banana Pudding

1 cup

7

Banana Split

1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream)

19

Bananas Foster

1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce

16

Barbeque sauce

1 tbsp.

0

Barbeque sauce

1/4 cup

1

Barbeque beef sandwich,frozen,microwave

1 (5 oz.)

9

Barley Bass,striped,coooked

1 cup cooked or 1/4 cup uncooked 1 fillet (6 oz.)

3 4

Bean and bacon soup,canned

1 cup

3

Bean and ham soup,canned

1 cup

3

Bean and Lentil stew (Dal maharani)

1 cup

6

Bean dip,fat-free

1/2 cup (4 oz.)

1

Beans,baked Beans,baked,canned

1/2 cup 1/2 cup (4 oz.)

5 2

Beans,baked,deli

1/2 cup ( 4 oz.)

3

Beans,baked,fast food

1 serving

4

Beans,baked,vegetarian,canned

1/2 cup (4 oz.)

2

Beans,Black,cooked

1/2 cup

2

Beans,Black,uncooked Beans,Black,refried

1 pound 1/2 cup

31 1

Beans,Black,refried,canned,low-fat or fat-free 1/2 cup

1

Beans,Black,and rice mix (prepared according 1 cup to package directions)

4

Beans,Cannellini,cooked

1/2 cup

1

Beans,Garbanzo,cooked

1/2 cup

2

Beans,Garbanzo,uncooked Beans,Green,cooked

1 pound 1 cup

35 0

Beans,Kidney,cooked

1/2 cup

1

Beans,Kidney,uncooked

1 pound

30

Beans,Lima,cooked

1/2 cup

1

Beans,Lima,uncooked

1 pound

30

Beans,Navy,cooked Beans,Navy,uncooked

1/2 cup 1 pound

2 30

Beans,Pinto,cooked

1/2 cup

2

Beans,Pinto,uncooked

1 pound

30

Beans,Red,and rice

1 cup

5

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Weight Watchers Points

Beans,Red,and rice mix (prepared according to package directions)

1 cup

5

Beans,Refried,

1/2 cup

3

Beans,Refried,canned

1/2 cup

2

Beans,Refried,fat-free,canned Beans,Refried,with sausage,canned

1/2 cup 1/2 cup

2 5

Beans,Wax,cooked

1 cup

0

Beans,White,cooked

1/2 cup

2

Beans,White,uncooked

1 pound

30

Beans and Franks

1 cup

11

Bear,black,cooked Bearnaise sauce

1 oz. 1/4 cup

2 8

Bearnaise sauce,store-bought

1/4 cup (2 oz.)

10

Beaver,cooked

1 oz.

1

Bechamel (white) sauce

1/4 cup

4

Beef,Ground,regular,cooked

1 patty (3 oz.)

6

Beef,Ground,regular,cooked Beef,Ground,regular,uncooked

1/2 cup (2 oz.) 1 pound

4 25

Beef,Ground,lean,cooked

1 patty (3 oz.)

6

Beef,Ground,lean,cooked

1/2 cup (2 oz.)

4

Beef,Ground,lean,cooked(round or loin cuts with all visible fat trimmed)

1 slice or 1/2 cup cubed or shredded (2 oz.)

3

Beef,Ground,regular,cooked

1 patty (3 oz.)

6

Beef,Ground,lean,uncooked

1 pound

22

Beef,Orange-Ginger Beef,Ground,country-fried,store-bought

1 cup 1 patty(4 oz.)

11 8

Beef,regular,cooked

1 slice or 1/2 cup cubed or shredded (2 oz.)

4

Beef,Roast,open-face sandwich with gravy

1

9

Beef,Tongue,cooked

1 oz.

2

Beef,Sweet and sour

1 cup

12

Beef,corned,canned

1 slice (2 oz.)

3

Beef,dried,store-bought Beef,roast,sandwich,fast-food

7 slices (1 oz.) 1

1 8

Beef,steak,cooked

1 small (4 oz.)

7

Beef,steak,lean (round or loin cuts with all visible fat trimmed),cooked

1 small (4 oz.)

5

Beefalo,cooked

1 oz.

1

Beef Bourguignon

1 1/2 cups

18

Beef and Broccoli Beef,Bourguignon

1 cup 1 1/2 cups

4 20

Beef and broccoli,frozen

1 cup (7 oz.)

5

Beef broth and tomato juice

1 cup (8 fl. oz.)

2

Beef goulash

1 cup

8

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Weight Watchers Points

Beef in barbeque sauce,frozen

1/4 cup (2 oz.)

3

Beef jerky or stick

1 oz.

3

Beef noodle soup mix,single serving

1 cup prepared

4

Beef soup,canned Beef stew

1 cup 1 cup

2 5

Beef stew,canned

1 cup

6

Beef stew,frozen

1 cup

3

Beef Stroganoff with noodles

2 cups (1 cup stroganoff with 1 cup noodles)

15

Beef vegetable soup,canned

1 cup

1

Beef Wellington Beer,light

1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz. 12 1 can or bottle (12 fl. oz.) 2

Beer,non-alcoholic

1 can or bottle (12 fl. oz.)

1

Beer, regular

1 can or bottle (12 fl. oz.)

3

Beets, cooked

1 cup ((6 oz.)

0

Beets,pickled

1/2 cup

1

Beignet 1 (2" diameter) Beignet,from mix (prepared according to pkg. 1 directions) Bialy 1 (3 oz.)

2

Biscotti

8 mini,2 small or 1 regular (1 oz.)

3

Biscotti,chocolate

8 mini,2 small or 1 regular (1 oz.)

3

Biscotti,fat-free

8 mini,2 small or 1 regular (1 oz.)

2

Biscuit,homemade

1 small (2" diameter)

3

Biscuit,cheese Biscuit,refrigerated,baked

1 1 small (2 1/2" diameter) or 1/2 large

5 2

Biscuit with sausage,fast-food

1

12

Bittermelon (balsam-pear pods)

1 cup,cooked

0

Bittermelon (balsam-pear pods)

1 cup,uncooked

0

Black bean sauce

1 tsp.

0

Black bean soup Black bean soup,canned

1 cup 1 cup

4 2

Black bean soup in a cup

1 (2 oz. dry)

3

Blackberries

1 cup (5 oz.)

1

Black Russian

1 (3 fl. oz.)

5

Blanquette of veal

2 cups

13

Blintz,cheese Blintz,cheese,frozen

1 1 (2 1/4 oz.)

5 2

Blintz,fruit,frozen

1 (2 1/4 oz.)

2

Blintz,potato,frozen

1 (2 1/4 oz.)

2

Bloody Mary

1 ( 5 fl. oz.)

2

Blueberries

1 cup (5 oz.)

1

Bluefish,cooked

1 fillet (6 oz.)

4

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Weight Watchers Points

Bologna,beef or pork

1 slice (1 oz.)

2

Bologna,turkey

1 slice (1 oz.)

1

Bolognese meat sauce

1/2 cup

6

Borscht,Beet, Borscht,low-calorie,store-bought

1 cup with 2 tbsp. sour cream 1 cups

4 0

Borscht,store-bought

1 cup

2

Boston brown bread

1 slice (3 3/4" x 1/2") or 1 1/2 oz.

2

Bottle gourd

1 cup

0

Boudin, store-bought

2 oz.

2

Boullabaisse,any type Boullion,any type

2 cups 1 cup

7 0

Boysenberries

1 cup (5 oz.)

1

Bran,Corn,uncooked

1/4 cup

0

Bran,Oat,uncooked

1/4 cup

1

Bran,Rice,uncooked

1/4 cup

2

Bran,Wheat,uncooked Bran,Wheat,uncooked

1 tbsp. 1/4 cup

0 0

Brandy

1 1/2 fl. oz.

2

Brandy Alexander

1 (3 fl. oz.)

8

Bratwurst

2 oz.

5

Brazil nuts

8 nuts (1 oz. shelled)

5

Bread,any type 1 slice (1 oz.) (white,wheat,rye,Italian,French,pumpernickel) Bread,cocktail(party-style),any type 2 slices (3/4 oz.)

2 1

Bread,high-fiber,(3 grams or more dietary fiber per slice)

1 slice (1 oz.)

1

Bread,reduced-calorie,any type

2 slices (1 1/2 oz.)

1

Bread,Indian(Navajo)fry

1 (5" diameter)

6

Bread crumbs,dried

3 tbsp (3/4 oz.)

1

Bread crumbs,dried

1 cup

9

Bread crumbs,seasoned Breadfruit,uncooked

3 tbsp. 1 cup (8 oz.)

2 4

Breadstick,soft

1 (1 1/4 oz.)

2

Breadsticks

2 long (7 1/2" x 1/2") or 4 short (5" x 1/2")

1

Brewer's yeast

1 tsp.

0

Brioche

1 (1 oz.)

3

Broccoli,cooked or uncooked

1 cup or 4 spears

0

Broccoli,cheese soup,canned (made with low1 cup fat or skim milk) Broccoli,cheese soup,canned (made with 1 cup whole milk) Broccoli,cheese soup,low-fat,canned(made 1 cup with low-fat or skim milk) augustgames.com/weightwatchers.htm#C

3 4 2 6/62

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Weight Watchers Points

Broccoli rabe

1 cup

0

Broccoli soup,cream of

1 cup

5

Broccoli soup,cream of,canned(made with low-fat or skim milk)

1 cup

3

Broccoli soup, cream of,canned(made with whole milk)

1 cup

4

Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk)

1 cup

3

Broccoli rice casserole Broccoli stir-fry

1 cup 1 cup

5 3

Broth,any type

1 cup

0

Brownie

1 (2" square)

5

Brownie,fat-free,store-bought

1 ( 1 1/2 oz.)

2

Brownie,low-fat,store-bought

1 (1 1/2 oz.)

3

Brunswick stew Bruschetta

1 1/2 cups 1 slice

5 3

Brussel sprouts,cooked or uncooked

1 cup (5 oz.)

0

Bubble and squeak

1 cup

3

Buffalo, water cooked

1 oz.

1

Buffalo wings,cooked

3

9

Buffalo wings,frozen(prepared without fat) Bulgur,cooked

3 1 cup

4 2

Bulgur,uncooked

1/4 cup

2

Burrito,bean

1 large (8" long)

8

Burrito,bean

1 small (6" long)

5

Burrito,bean,fast food

1

6

1 (5 1/2 oz.)

5

1 (5 oz.)

6

Burrito,beef and bean,store-bought

1 (5 oz.)

8

Burrito,beef or chicken and cheese,reducedfat,store-bought

1 small or 1/2 large (4 oz.)

4

Burrito,beef,with cheese

1 large (8" long)

8

Burrito,beef,with cheese

1 small (6" long)

5

Burrito,breakfast(egg,cheese,&bacon,ham or sausage),store-bought

1 (3 1/2 oz.)

5

Burrito,chicken,store-bought

1 (5 oz.)

6

Burrito,chicken,with cheese Burrito,chicken,with cheese

1 large (8" long) 1 small (6" long)

7 5

Butter,regular or whipped

1 tsp.

1

Butter,regular

1 cup

51

Buttermilk,dry

1/4 cup powder

2

Buttermilk,nonfat,1%,1.5%,or 2%

1 cup (8 fl. oz.)

2

Buttermilk baking mix

3 tbsp.

2

Burrito,bean and cheese,reduced-fat,storebought Burrito,bean and cheese,store-bought

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C Name

Amount

Points

Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked

1 cup

0

Cabbage,stuffed

2 rolls (3" x 2 1/2")

6

Cabbage soup Caesar salad

1 cup 3 cups

2 7

Cake,fat-free,store-bought

1 slice (3 1/2 oz.)

4

Cake,cupcake,creme-filled,store-bought

1

4

Cake,snack,creme-filled,store-bought

2(2 1/4 oz.)

6

Cake,sugar-free,store-bought

1 slice (2 1/2 oz.)

5

Cake,with icing

1/12 of 9" layer cake or 3" square

12

Cake,with icing,store-bought Cake mix,light,without icing

1 slice (3 oz.) 1/12 of prepared 9" cake

7 4

Calamari,fried

1/2 cup

11

Calzone

1 (5 1/4" x 6") or 7 oz.

12

Candy corn

1 oz.

2

Candy,Caramels

1 oz.

2

Candy,Chocolate, any type

1 oz. (2 assorted pieces, 1/2 4 candy bar, or 2 tbsp. chips)

Candy,Gumdrops Cotton Candy

1 oz. 1 (1 1/2 oz.)

2 3

Candy,Hard

1 oz.

2

Candy,Jellybeans

10 (1 oz.)

2

Candy,Licorice

1 rope (43" long)

1

Candy,Licorice

1 oz.

2

Lollipop Candy,mint,chocolate-covered

1 (1 oz.) 1 (2 1/4" diameter)

2 3

Candy,sesame

1 piece (2" x 1")

2

Candy,taffy

1 piece (1/2 oz.)

1

Cannelloni,cheese,with meat sauce

2 shells with 1/2 cup sauce

29

Cannelloni,cheese,with tomato sauce

2 shells with 1/2 cup a of sauce

14

Cannelloni,with tomato sauce,frozen Cannelloni,meat,with cream sauce

7 oz. 2 shells with 1/2 cup sauce

6 17

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Weight Watchers Points

Cannelloni,meat,with tomato sauce

2 shells with 1/2 cup sauce

14

Cannelloni,spinach and cheese,with cream sauce

2 shells with 1/2 cup sauce

15

Cannelloni,spinach and cheese,with tomato sauce

2 shells with 1/2 cup sauce

12

Cannoli

Capers

1 (3 1/2" long) 9 1/4 melon (8 oz.) or 1 cup (5 1 oz.) 1 tbsp. 0

Capon,without bone,with skin,cooked

1 oz.

2

Caponata

1 cup

2

Caponate(eggplant appetizer),store-bought

1/4 cup (2 oz.)

2

Cappuccino,made with fat-free milk Cappuccino,made with fat-free milk

1 small (8 fl. oz.) 1 grande (16 fl. oz.)

1 2

Cappuccino,made with fat-free milk

1 tall (12 fl. oz.)

2/td>

Cappuccino,made with low-fat milk

1 small (8 fl. oz.)

2

Cappuccino,made with low-fat milk

1 grande (16 fl. oz.)

3

Cappuccino,made with low-fat milk

1 tall (12 fl. oz.)

3

Cappuccino,made with whole milk Cappuccino,made with whole milk

1 small (8 fl. oz.) 1 grande (16 fl. oz.)

2 4

Cappuccino,made with whole milk

1 tall (12 fl. oz.)

3

Cappuccino,ready-made,from machine,any flavor

1 cup

2

Cappuccino mix,any flavor

4 tsp. powder or 1 cup prepared

2

Caraway seeds

1 tsp.

0

Caraway seeds

1 tbsp.

0

Carambola (star fruit) Caramels

1 (5 oz.) 1 oz.

1 3

Cardoon

1 cup

0

Caribou,cooked

1 oz.

1

Carne asada

4 oz.

10

Carob,unsweetened

1 tsp.

0

Carp,cooked Carrot and raisin salad

1 fillet (6 oz.) 1/2 cup

7 5

Carrot cake,with cream cheese icing

1/12 of 9" cake or 3" square

16

Carrot juice,canned

1/2 cup (4 fl. oz.)

1

Carrots,cooked or uncooked

1 cup

1

Carrots and parsnips

1 cup

4

Casaba melon Cashew butter,without salt added

1 cup (6 oz.) 1 tbsp

1 2

Cashews,dry-roasted,without salt added

14 nuts (1 oz. shelled)

4

Cassoulet

1 cup

11

Catfish,cooked

1 fillet (6 oz.)

4

Cauliflower,cooked or uncooked

1 cup (4 oz.)

0

Caviar or any type fish roe

2 tbsp. (1 oz.)

2

Cantaloupe

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Caviar spread,store-bought

2 tbsp. (1 oz.)

3

Celeriac (celery root)

1 cup

0

Celery

1 cup (2 oz.) or 2 stalks

0

1 cup

3

1 cup

4

Celery soup,cream of, low-fat,canned(made with low-fat 1 cup or skim milk)

2

Celery soup,cream of,canned(made with low-fat or skim milk) Celery soup,cream of,canned(made with whole milk)

Cellophane noodles

1 cup cooked or 1 1/2 oz. uncooked

3

Cereal,Hot,cream of rice

1 cup

2

Cereal,Hot,cream of wheat

1 cup

2

Cereal,Hot,farina,cooked

1 cup

2

Cereal,Hot,farina,uncooked

1/4 cup

3

Cereal,Hot,grits Cereal,Hot,grits,uncooked

1 cup 1/4 cup

3 3

Cereal,Hot,oatmeal,cooked

1 cup

3

Cereal,Hot,oatmeal,flavored,cooked

1 packet

3

Cereal,Hot,oatmeal,uncooked

1 cup

6

Cereal,Cold,any type (other than those listed below)

1 cup

2

Cereal,Cold,Bran Flakes Cereal,Cold,fortified

3/4 cup 1 cup

1 2

Cereal,Cold,frosted

1 cup

3

Cereal,Cold,granola

1/2 cup

4

Cereal,Cold,granola,homemade

1/2 cup

6

Cereal,Cold,granola,low-fat

1/2 cup

3

Cereal,Cold,nuggets Cereal,Cold,puffed

1/2 cup 1 cup

3 1

Cereal,Cold,raisin bran

3/4 cup

1

Cereal,Cold,shredded wheat

1 biscuit

1

Cereal,Cold,whole-grain

1 cup

2

Cereal bar,fat-free

1 (1 1/2 oz.)

2

Cereal bar,fruit filled Ceviche

1 (1 1/3 oz.) 1/2 cup

3 2

Challah bread

1 slice (5" x 3" x 3/4")

2

Chalupa (pork and bean dish)

1 cup

6

Champagne

1 small glass or 1/2 cup (4 fl. 2 oz.)

Chapati

1 peice (5" diameter)

2

Cheese,cheddar,soup,canned(made with low-fat or skim 1 cup milk)

4

Cheese,cheddar,soup,canned(made with whole milk) Cheese,cottage,1%,2%, or nonfat

1 cup 1/3 cup (2 3/4 oz.)

5 1

Cheese,cottage,1% or nonfat,with fruit

1/3 cup

2

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Weight Watchers Points

Cheese,cottage,regular or 4%

1/3 (2 1/2 oz.)

2

Cheese,low-fat,hard or semisoft

1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz.

2

Cheese,Neufchatel

1 tbsp. (1/2 oz.)

1

Cheese,nonfat,hard or semisoft

1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.

1

Cheese,pot

1/3 cup

1

Cheese,regular,hard or semisoft

1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.

2

Cheese,ricotta,nonfat

1/3 cup

1

Cheese,ricotta,part-skim Cheese,ricotta,whole milk

1/3 cup 1/3 cup

3 4

Cheese and breadstick snack pack

1 (1 oz.)

3

Cheese and pretzel snack pack

1 (1 oz.)

3

Cheese ball,store-bought

2 tbsp. (1 oz.)

3

Cheeseburger,microwave,frozen

1 (4 3/4 oz.)

9

Cheeseburger,witth bacon,microwave,frozen Cheeseburger on bun,double,fast food

1 (5 oz.) 1

11 13

Cheeseburger on bun,double,with bacon,fast food

1

15

Cheeseburger on bun,fast food

1 large

15

Cheeseburger on bun,fast-food

1 small

8

Cheeseburger on bun,without mayonnaise,lettuce, and tomato

1

10

Cheesecake

1/16 of 9" cake

7

Cheesecake,fast food Cheesecake,with fruit topping

1 serving 1/16 of 9" cake

7 7

Cheesecake,with fruit topping,fast food

1 serving

8

Cheese puffs,hot

3 (each 1/2 oz.)

2

Cheese sandwich,grilled,resturant-style

1

13

Cheese sandwich,with bacon,grilled

1

16

Cheese sauce Cheese sauce,store-bought

1/4 cup 1/4 cup (2 1/4 oz.)

2 5

Cheese spread,American,process

2 tbsp. (1 oz.)

2

Cheese sticks,breaded,frozen (prepared without fat)

2 (1 oz.)

3

Cheese straws

2 (each 2" long) or 2 oz.

2

Cheese twists Chef's salad, without dressing

1 1/2 cups (1 oz.) 4 cups

4 8

Chef's salad, witthout dressing, fast food

1

4

Cherries,chocolate-covered

2 (1 oz.)

2

Cherries,dried

1/4 cup (1 1/2 oz.)

2

Cherries,fresh

1 cup (5 1/2 oz.)

1

Chestnuts

6 small (2 oz.)

1

augustgames.com/weightwatchers.htm#C

11/62

5/19/2009

Weight Watchers Points

Chicken,blackened

1 breast (3 oz.)

8

Chicken,fried,frozen

3 oz.

7

Chicken,fried,skinless,frozen

3 oz.

5

Chicken,light or dark meat,canned

4

Chicken a la king

1/2 cup 1 slice or 1/2 cup cubed or shredded (2 oz.) 3/4 cup

Chicken and dumplings,canned

1 cup (8 1/2 oz.)

5

Chicken and dumplings,frozen

1 cup (8 1/2 oz.)

7

Chicken and meatball fricassee

2 cups

9

Chicken and stars soup,canned

1 cup

1

Chicken breast,barbequed,with skin (with bone) Chicken breast,cooked,without skin (no bone)

1 (4 1/2 oz.) 1 (3 oz.)

7 3

Chicken breast,cooked,with skin (no bone)

1 ( 3 oz.)

5

Chicken breast,cooked,without skin (with bone)

1 (4 1/2 oz.)

3

Chicken breast,fried,with skin (with bone)

1 (4 1/2 oz.)

11

Chicken breast,fried,with skin,fast food

1

10

Chicken breast,stuffed with long grain and wild rice,frozen

1 (6 oz.)

8

Chicken breast,stuffed with vegetables and cheese,frozen

1 (6 oz.)

8

3 oz.

4

1 (3 oz.)

3

Chicken breast patty,breaded,fat-free,frozen (prepared without fat)

1 (2 1/2 oz.)

2

Chicken caccitore

5 oz.

13

Chicken cordon bleu

1 piece (5 1/2 oz.)

12

Chicken cordon bleu,frozen

1 piece (6 3/4 oz.)

10

Chicken creole,without rice

1 1/2 cups

9

Chicken drumstick,barbequed,with skin (with bone) Chicken drumstick,cooked,without skin (no bone)

1 (1 1/2 oz.) 1 (1 oz..)

3 1

Chicken drumstick,cooked,with skin (no bone)

1 (1 oz.)

2

Chicken drumstick,cooked,without skin (with bone)

1 (1 1/2 oz.)

1

Chicken drumstick,fried,with skin,fast food

1

4

Chicken drumstick,fried,with skin (with bone)

1 (1 1/2 oz.)

4

Chicken in barbeque sauce,frozen Chicken in the pot,without skin

1/4 cup (2 oz.) 2 cups

3 9

Chicken Kiev

1 serving (4" x 8")

18

Chicken Kiev,frozen

1 (6 oz.)

13

Chicken noodle soup

1 cup

3

Chicken noodle soup,canned

1 cup

2

Chicken noodle soup in a cup Chicken noodle soup mix

1 (1 oz. dry) 1 cup prepared

2 2

Chicken,light or dark meat,cooked

Chicken breast fillet, breaded,frozen (prepared without fat) Chicken breast fillet,grilled,refrigerated

augustgames.com/weightwatchers.htm#C

2 10

12/62

5/19/2009

Weight Watchers Points

Chicken noodle soup mix,single serving

1 cup prepared

4

Chicken parmigiana

1 serving (5 1/2 oz.)

13

Chicken parmigiana patty,frozen

1 patty with sauce (5 oz.)

6

Chicken patty,fried,frozen Chicken pieces (nugget-style),fat-free,frozen

1 (2 1/2 oz.) 3 (3 oz.)

4 4

Chicken pieces (nugget-style),fried

6 pieces (2" x 3/4")

5

Chicken pieces (nugget-style),fried,fast food

6 pieces

7

Chicken pieces (nugget-style),frozen

6 (3 oz.)

6

Chicken roll luncheon meat

1 slice (1 oz.)

1

Chicken salad Chicken salad, Oriental

1/2 cup 2 cups

6 7

Chicken salad,store-bought

1/2 cup (3 1/2 oz.)

5

Chicken salad sandwich

1

10

Chicken sandwich,fried,fast food

1

12

Chicken sandwich,grilled,fast food

1

9

Chicken sandwich,grilled,frozen Chicken soup,cream of,canned (made with low-fat or skim milk)

1 (4 1/2 oz.)

6

1 cup

4

Chicken soup,cream of,canned (made with whole milk)

1 cup

5

Chicken soup,cream of,low-fat,canned (made with lowfat or skim milk)

1 cup

3

Chicken soup,hot and spicy

1 cup

4

Chicken soup,with matzo balls

1 cup soup with 2 (1 1/2") matzo balls

3

Chicken soup,without matzo balls

1 cup

1

Chicken stew,canned

1 cup (8 1/2 oz.)

4

Chicken tetrazzini Chicken thigh,barbequed,with skin (with bone)

1 1/2 cups 1 (3 oz.)

9 5

Chicken thigh,cooked,without skin (no bone)

1 (2 oz.)

3

Chicken thigh,cooked,with skin (no bone)

1 (2 oz.)

4

Chicken thigh,cooked,without skin (with bone)

1 (3 oz.)

3

Chicken thigh,cooked,with skin (with bone)

1 (3 oz.)

4

Chicken thigh,fried,with skin (with bone) Chicken thigh,fried,with skin,fast food

1 (3 oz.) 1

6 8

Chicken vegetable soup in a cup

1 (1 oz. dry)

2

Chicken wing,fried,with skin,fast food

1

5

Chicken with cashews

1 cup

11

Chicken with dumplings

3 oz. chicken with 2 dumplings

7

Chicken with rice soup,canned Chicken with wild rice soup,canned

1 cup 1 cup

2 2

Chickpeas,dry

1/3 cup or 2 oz. cooked or 3/4 oz. uncooked

1

Chicory (curly endive)

1 cup or 6 oz.

0

augustgames.com/weightwatchers.htm#C

13/62

5/19/2009

Weight Watchers Points

Chiffon pie

1/8 of 9" one-crust pie

8

Chili,bean, in a cup

1 (2 oz. dry)

3

Chili,frozen

1 cup (8 oz.)

12

Chili,low-fat,canned Chili,turkey,with beans,canned

1 cup (9 oz.) 1 cup (8 1/2 oz.)

4 3

Chili,turkey,without beans,canned

1 cup (8 1/2 oz.)

3

Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup)

1 cup

2

Chili,vegetarian,low-fat or fat-free,canned

1 cup

3

Chili con carne,with beans

1 cup

7

Chili con carne,without beans Chili con queso

1 cup 1/4 cup

8 3

Chili con queso,canned

1/4 cup (2 oz.)

2

Chili con queso,frozen

1/4 cup (2 oz.)

5

Chili dog on a roll

1

10

Chili mac,canned

1 cup (8 oz.)

5

Chili rellenos Chili sauce,bottled

2 1 tbsp

16 0

Chili sauce,green or red

1/4 cup

1

Chili with beans,canned

1 cup (9 oz.)

8

Chili without beans,canned

1 cup (8 1/2 oz.)

11

Chimichanga,beef

1 (3" x 3 1/2")

11

Chimichanga,beef or chicken,with beans,frozen Chimichanga,chicken

1 (6 1/2 oz.) 1 (3" x 3 1/2")

8 10

Chinese vegetables,with beef or pork

1 cup

8

Chinese vegetables,with chicken

1 cup

7

Chinese vegetables,with shrimp or tofu

1 cup

5

Chitterlings

1 oz.

2

Chocolate,any type

2 assorted pieces, 1/2 candy 3 bar, 2 tbsp. chips or 1 oz.

Chocolate drink Chocolate milk, low-fat (2%)

1 cup (8 fl. oz.) 8 fl. oz.

3 4

Chocolate mousse

1 cup

11

Chocolate spread

2 tbsp (1 oz.)

4

Cholent

1 1/2 cups

5

Chorizo

1 link (5" long) or 3 1/2 oz.

9

Chow mein,beef,chicken, or pork,canned Chow mein noodles,homemade or packaged

1 cup 1/2 cup

1 3

Chow mein,noodles,with beef or pork

1 cup

7

Chow mein noodles,with chicken or shrimp

1 cup

6

Chutney

1 tbsp.

1

Cinnamon bun

1 (3" diameter) or 2 oz.

5

Cioppino

1 1/2 cups

6

augustgames.com/weightwatchers.htm#C

14/62

5/19/2009

Weight Watchers Points

Clams,baked

6

8

Clams,canned

1/2 cup or 4 oz.

2

Clams,cooked Clams,fried

1/2 cup (2 oz.) 1 cup

1 15

Clams,fried,frozen (prepared without fat)

3 oz.

6

Clams,stuffed,frozen (prepared without fat)

1 (3 oz.)

3

Clam sauce,red

1/2 cup

3

Clam sauce,red,store-bought

1/2 cup (4 1/2 oz.)

2

Clam sauce,white Clam sauce,white,store-bought

1/2 cup 1/2 cup (4 1/4 oz.)

9 3

Clam-tomato juice

1 cup (8 fl. oz.)

1

Club sandwich

1

16

Cobbler,fruit,any type

1 cup

7

Cobbler,fruit,frozen

4 1/2 oz.

6

Cobb salad (without dressing) Cocktail sauce

3 cups 1/4 cup

12 1

Cocoa,hot,instant

6 fl. oz.

2

Cocoa,hot,instant,fat-free

6 fl. oz.

1

Cocoa,hot,instant,no sugar added

6 fl. oz.

1

Cocoa,unsweetened

1 tsp.

0

Coconut,cream of Coconut,shredded

1/4 cup (2 fl. oz.) 1 tsp.

5 0

Coconut-custard pie

1/8 of 9" one crust pie

Coconut ginger soup,Thai,canned

1 cup

3

Coconut juice or water

1 can (12 fl. oz.)

3

Coconut milk

1/4 cup (2 fl.oz.)

4

Coconut milk,light Cod,cooked

1/4 cup (2 fl. oz.) 1 fillet (6 oz.)

1 4

Coffee,decaffeinated or regular,black,without sugar

1cup

0

Coffee cake

3" square or 1/12 of 9" tube

6

Coffee cake,fat-free,store-bought

1 serving (2 oz.)

3

Coffee cake,store-bought

1 serving (2 oz.)

5

Coffee drink,Jamaican,store-bought Coffee drink,latte or mocha,with milk

1 cup (8 fl. oz.) 1 bottle or 1 can (10 fl. oz.)

2 4

Coffee mix,flavored,sugar-free (prepared according to package directions)

1 cup (8 fl. oz.) prepared

1

Coffee mix,flavored,with sugar (prepared according to package directions)

1 cup (8 fl. oz.) prepared

1

Coffee substuitute or cereal beverage powder

1 tsp.

0

Cognac

1 1/2 fl. oz.

2

Coleslaw

1/2 cup

3

Coleslaw,fast food

1 serving

5

Coleslaw,store-bought

1/2 cup (3 1/2 oz.)

4

augustgames.com/weightwatchers.htm#C

15/62

5/19/2009

Weight Watchers Points

Concentrated yeast extract

1 tsp.

0

Cookies (any type other than the following listings),homemade or packaged

2 small (1 oz.)

3

Cookies,amaretti

1 (1" diameter)

2

Cookies,bar Cookies,fig bar

1 (1" x 4") 2 bars (1 oz.)

3 2

Cookies,fortune

1

1

Cookies,fruit bar,any type

2 bars (1 oz.)

2

Cookies,gingerbread

1 (2" diameter)

2

Cookies,gingersnap

2 (1/2 oz.)

1

Cookies,reduced-calorie Cookies,sugar-free,store-bought

2 small (1 oz.) 2 small (1 oz.)

2 2

Cookies,vanilla wafers

3 (1/2 oz.)

2

Cookies,vanilla wafers,reduced-fat

3 (1/3 oz.)

1

Coq au vin

2 cups (7 oz.)

13

Coquilles St. Jacques

2 shells

9

Corn,baby (ears) Corn,breaded,frozen (prepared without fat)

1 cup 6 (3 oz.)

1 4

Corn,kernels or cream-style

1 cup (6 oz.)

2

Corn bread

2" square

2

Corn chips

10 large or 30 small (1 oz.)

4

Corn chowder,canned (made with low-fat or skim milk)

1 cup

4

Corn chowder,canned (made with whole milk) Corn chowder soup in a cup

1 cup 1 (1 oz. dry)

5 3

Corn dog

1 (2 3/4 oz.)

5

Cornflake crumbs

3/4 oz. (5 tbsp.)

2

Cornish hen,without skin,cooked

1/2 hen

4

Cornish hen,with skin,cooked

1/2 hen

9

Cornmeat,cooked Cornmeat,uncooked

1/4 cup (2 oz.) 2 tbsp. (1/2 oz.)

4 1

Cornmeal mix,self-rising

2 tbsp. (3/4 oz.)

1

Corn nuts

1/2 cup (1 1/2 oz.)

4

Corn on the cob

1 small ear (5") or 4 oz.

1

Cornstarch

1 tsp.

1

Couscous,(semolina)

1 cup cooked (6 oz.) or 2 oz. 3 uncooked

Couscous in a cup Crab,deviled

1 (2 oz. dry) 1/2 cup

4 5

Crab,stuffed,frozen

1 (3 oz.)

3

Crab cakes

2 (each 2 1/4 oz. or 3" round)

7

Crabmeat,artificial

1/2 cup (3 oz.)

2

Crabmeat,canned

1/2 cup or 4 oz.

2

Crabmeat,cooked

1/2 cup (2 oz.)

1

augustgames.com/weightwatchers.htm#C

16/62

5/19/2009

Weight Watchers Points

Crab puffs

6 (1 1/2" rounds)

7

Crab Rangoon

1 large (4 1/2") or 5 mini

4

Crab Rangoon,frozen

8 (5 1/4 oz.)

11

Cracker meal

3 tbsp.

2

Crackers Crackers,cheese squares,mini,regular, or reduced-fat

1 oz. 1 oz.

3 3

Crackers,fat-free

2 (3/4 oz.)

1

Crackers,snack,with filling (cheese,wheat,rye,toast, or wafer crackers with cheese,peanut butter, or cream cheese filling)

6 (1 1/4 oz.)

5

Cranberries,dried

1/4 cup (1 1/2 oz.)

2

Cranberries,fresh

1 cup (4 oz.)

1

Cranberry juice cocktail,low-calorie

1 cup (8 fl. oz.)

1

Cranberry juice cocktail,regular Cranberry sauce

1/2 cup (4 fl. oz.) 1/4 cup

1 2

Crayfish,canned

1/2 cup or 4 oz.

2

Crayfish,cooked

1/2 cup (2 oz.)

1

Cream,clotted (English double devon cream)

2 tbsp.

4

Cream,light (coffee/table cream)

2 tbsp (1fl. oz.)

2

Cream,medium Cream,whipped,homemade (no sugar added)

2 tbsp. (1 fl. oz.) 1/4 cup

2 3

Cream,whipping,heavy or light

2 tbsp. (1 fl. oz.)

3

Cream cheese, light or whipped

2 tbsp. (1 oz.)

1

Cream cheese,nonfat

4 tbsp. (2 oz.)

1

Cream cheese,regular

1 tbsp. (1/2 oz.)

1

Cream cheese,tofu Creamer,nondairy

2 tbsp. (1 oz.) 2 tbsp liquid (1 fl. oz.)

2 1

Creamer,nondairy

1 tbsp. powder

1

Creamer,nonfat,flavored

2 tbsp. liquid (1 fl. oz.)

1

Cream pie,with fruit

1/8 of 9" one-crust pie

9

Cream pie,without fruit

1/8 of 9" one-crust pie

9

Cream pie,with or without fruit,frozen

1 slice (4 3/4 oz.) of onecrust pie

10

Cream puff Creme caramel

1 (2 oz.) 1 cup

9 5

Creme fraiche

2 tbsp.

3

Creole,chicken,without rice

1 1/2 cups

9

Creole,fish,without rice

1 1/2 cups

6

Creole,shrimp,store-bought

1 cup (9 1/2 oz.)

5

Crepes Crepes,chicken

2 (6" diameter) 2

5 16

Crepes,seafood

2

13

Crepes suzette

2

12

augustgames.com/weightwatchers.htm#C

17/62

5/19/2009

Weight Watchers Points

Crispbreads

3/4 oz.

1

Croissant,chocolate-filled

1 (5" long) or 1 3/4 oz.

6

Croissant,plain

1 (5" long) or 1 3/4 oz.

5

Croque Monsieur Croquettes,beef

1 2 (each 2 1/2 oz.)

8 10

Croquettes,chicken

2 (each 2 1/2 oz.)

9

Croutons,homemade

1/2 cup

4

Croutons,packaged

1/2 cup (1 oz.)

3

Croutons,packaged,fat-free

1/2 cup (1 oz.)

2

Cruller Crumpet

1 small or 1/2 large (1 oz.) 1

3 2

Cucumber

1 cup,1 medium, or 4 oz.

0

Cupcake,with icing,creme-filled,store-bought

1 (1 1/2 oz.)

3

Cupcake,with icing,unfilled

1 (3" diameter)

5

Currants,dried Currants,fresh

1/4 cup (1 1/2 oz.) 1 cup (4 oz.)

2 1

Curry,beef,chicken, or lamb

1 cup

9

Custard

1 cup

6

Custard pie

1/8 of 9" one-crust pie

7

Back to Top

D Name

Amount

Points

Daikon

1 cup

0

Daiquiri

1 (3 fl. oz.)

3

Daiquiri mix

1/2 cup (4 fl. oz.) mix

3

Dairy shake,reduced-calorie Danish,fast food

1 packet 1

2 8

Danish,store-bought

1 (2 1/4 oz.)

6

Date nut bread

1 slice (5" x 1/2")

5

Dates,dried

1/4 cup (5 dates)

2

Dates,fresh

2 (3/4 oz.)

1

Dhansak Dip,any type

1 cup 2 tbsp.

6 2

Dip,Artichoke,baked

1/4 cup

6

Dip,Spinach

1/4 cup

5

Dolma

4

4

Dolma,store-bought

4 (3 1/2 oz.)

3

augustgames.com/weightwatchers.htm#C

18/62

5/19/2009

Weight Watchers Points

Donair

4 oz. meat witth onion,tomato and 2 tbsp. sauce

14

Donair sauce

2 tbsp.

2

Doro wat

1 cup

7

Doughnut holes,yeast,glazed Doughnuts,any type,store bought

2 1 (2 oz.)

3 5

Doughnuts,cake-type

1 (3" diameter)

6

Doughnuts,cake-type,sugared or glazed

1 (3 " diameter)

6

Doughnut,cake-type,with icing

1 (3" diameter)

7

Doughnut,holes,yeast,glazed

2

3

Doughnuts,mini,chocolate-covered,storebought

3-4 doughnuts (2 oz.)

7

Doughnuts,mini,powdered sugarcovered,store bought

3-4 doughnuts (2 oz.)

6

Doughnuts,with creme filling Doughnuts,yeast,plain or glazed

1 (3 1/2"x 2 1/2" oval) 1 (3 " diameter)

8 6

Doughnuts,yeast,with jelly filling

1 (3 1/2" x 2 1/2" oval)

7

Duck,wild or domestic,without skin,cooked

1/4 duck (3 1/2 oz. without bone)

5

Duck,wild or domestic,with skin,cooked

1/4 duck (3 1/2 oz. without bone)

13

Duck a l orange

1/4 duck with 2 tsbp. sauce

19

Duck sauce Duck with fruit sauce

1 tbsp. 1/4 duck with skin and 1/2 cup sauce

1 13

Dumplings,beef or pork,fried

4

11

Dumplings,beef or pork,steamed

4

6

Dumplings,chicken,fried

4

9

Dumplings,chicken,steamed

4

4

Dumplings,shrimp,fried Dumplings,shrimp,steamed

4 4

9 4

Back to Top

E Name

Amount

Points

Eclair Egg and cheese sandwich,fast-food

1 (4" long) 1

9 8

Egg drop soup

1 cup

1

Egg foo yung,Beef

1 (3" diameter)

4

Egg foo yung,Chicken

1 (3" diameter)

4

Egg foo yung,Pork

1 (3" diameter)

5

Egg foo yung,Shrimp

1 (3" diameter)

4

augustgames.com/weightwatchers.htm#C

19/62

5/19/2009

Weight Watchers Points

Eggnog,reduced-calorie,without liquor

1/2 cup (4 fl. oz.)

3

Eggnog,with liquor

1/2 cup (4 fl. oz.)

4

Eggnog,without liquor

1/2 cup (4 fl. oz.)

4

Eggnog,store-bought,without liquor Eggplant,cooked

1/2 cup (4 fl. oz.) 1 cup (3 oz.)

5 0

Eggplant Parmigiana,frozen

5 oz.

4

Eggplant Parmigiana,without sauce

1 serving (3" x 4")

11

Eggplant Parmigiana,with sauce

1 serving (3" x 4"),with 1/2 cup Italian tomato sauce

13

Egg roll,Beef

1 (4 1/2" long)

5

Egg roll,Chicken Egg roll,Chicken,store-bought

1 (4 1/2" long) 1 (3 oz.)

4 3

Egg roll,Pork

1 (4 1/2" long)

5

Egg roll,Pork,store-bought

1 (3 oz.)

3

Egg roll,Shrimp

1 (4 1/2" long)

4

Egg roll,Shrimp,store-bought

1 (3 oz.)

3

Egg roll,Vegetable Egg roll snacks,pork,shrimp, or vegetable,store-bought Egg roll wrapper

1 (3 oz.)

3

3 oz.

3

1 (1/2 oz.)

1

Eggs,Deviled

2 stuffed halves

4

Eggs,Fried

1 large

2

Eggs,scrambled

2 2 or 1/2 cup

5

Eggs,substitute,fat-free

1/4 cup

1

Eggs,scrambled Eggs,scrambled

1/4 cup.>2/td> 2 (scrambled with 2 tsp. fat)

6

Eggs,scrambled,fast food

1 serving

4

Egg salad

1/2 cup

7

Egg salad sandwich

1

10

Eggs Benedict

2 English muffin halves with 2 eggs and 16 1/4 cup hollandaise sauce

Egg substitute,fat-free

1/4 cup

1

Egg white Egg whites

1/2 3

0 1

Elderberries

1 cup (5 oz.)

1

Elk,cooked

1 oz.

1

Empandas

2 (3" diameter)

3

Emu,cooked

1 oz.

1

Enchilada,beef,cheese,or chicken,store1 (4 1/2 oz.) bought Enchilada meal,beef,cheese, or chicken,frozen 1 (11 1/2 oz.) (2 enchiladas,beans, & rice) Enchiladas,beef,cheese or pork 2 Enchiladas,chicken augustgames.com/weightwatchers.htm#C

2

4 7 12 11 20/62

5/19/2009

Weight Watchers Points

Enchilada sauce

1/2 cup (4 oz.)

1

Endive,Belgain (French)

1 cup (2 oz.)

0

Escargots

9 snails with 2 tbsp. butter

9

Escarole Escarole soup,canned

1 cup 1 cup

0 1

Etouffee,crawfish or shrimp,store-bought

1 cup (9 oz.)

8

Etouffee mix

2 tbsp. mix

1

Back to Top

F Name

Amount

Points

Fadge

1 cup

3

Fajita kit,beef or chicken,frozen (prepared according 2 (7 1/2 oz.) to package directions)

5

Fajitas,Beef

2

11

Fajitas,Chicken

2

8

Fajitas,Pork Fajitas,Shrimp

2 2

13 8

Falafel in pita

1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.)

13

Falafel patties

4 (each 2" diameter or 1/2 oz.)

10

Falafel patties, from mix (prepared according to package directions)

2

4

Fennel (anise,sweet anise, or finocchio)

1 cup or 1 oz.

0

Fettuccini Alfredo

1 cup

16

Fettuccini Alfredo,frozen

1 cup (7 oz.)

7

Fettuccini with broccoli and chicken in Alfredo sauce, frozen

1 cup (8 oz.)

9

Fiddlefern (fiddlehead greens) Fig,dried

1 cup 1 (3/4 oz.)

0 1

Fig,fresh

1 (2 oz.)

0

Filo dough,frozen

1 oz. (about 1 1/2 sheets)

2

Fish,Anchovies,canned in oil,drained

6

1

Fish,Baked,stuffed Fish,Bass,striped,cooked

1 serving 1 fillet (6 oz.)

8 5

Fish,Blackened

1 fillet (6 oz.)

12

Fish,Bluefish,cooked

1 fillet (6 oz.)

6

Fish,Carp,cooked

1 fillet (6 oz.)

7

Fish,Catfish,cooked

1 fillet (6 oz.)

6

augustgames.com/weightwatchers.htm#C

21/62

5/19/2009

Weight Watchers Points

Fish,Cod,cooked

1 fillet (6 oz.)

4

Fish,Dried

1 oz.

2

Fish,Eel

1 oz.

2

Fish,Flounder Fish,Fried

1 fillet (6 oz.) 1 fillet (6 oz.)

4 12

Fish,Grouper

1 fillet (6 oz.)

4

Fish,Haddock,cooked

1 fillet (6 oz.)

4

Fish,Halibut,cooked

1 fillet (6 oz.)

5

Fish,Herring,cooked

1 oz.

1

Fish,Mackeral,canned Fish,Mackeral,cooked

1/2 cup 1 fillet (6 oz.)

3 8

Fish,Mahimahi(dolphinfish),cooked

1 fillet (6 oz.)

4

Fish,Perch,cooked

6 oz.

4

Fish,Pike,cooked

1 fillet (6 oz.)

4

Fish,Pollock,cooked

6 oz.

4

Fish,Pompano,cooked Fish,Rockfish,cooked

6 oz. 1 fillet (6 oz.)

9 4

Fish,Salmon,canned

1/2 cup (4 oz.)

4

Fish,Salmon,cooked

1 fillet (6 oz.)

7

Fish,Salmon,grilled,frozen

3 oz.

2

Fish,Salmon,smoked Fish,Sardines,canned in oil,drained

1 oz. 5

1 3

Fish,Smelt,cooked

1 oz.

1

Fish,Snapper,cooked

1 fillet (6 oz.)

4

Fish,Sole,cooked

1 fillet (6 oz.)

4

Fish,Stuffed,frozen

1 (5 oz.)

5

Fish,Swordfish,cooked Fish,Trout,cooked

1 steak (6 oz.) 1 fillet (6 oz.)

4 8

Fish,Trout,rainbow,cooked

1 fillet (6 oz.)

6

Fish,Tuna,canned in oil,drained

1/2 cup

5

Fish,Tuna,canned in water

1/2 cup

3

Fish,Tuna,cooked

1 fillet (6 oz.)

6

Fish,Tuna,grilled,frozen Fish,Whitefish,smoked

1 oz. 2 oz.

2 1

Fish,Whiting,cooked

6 oz.

4

Fish amandine

1 fillett (6 oz.)

13

Fish and brewis

1 cup

13

Fish and cheese sandwich,fried,fast food

1

13

Fish and chips

5 oz. fish fillet with 20 chips (french-fries)

16

Fish fillet,battered,frozen (prepared without fat) Fish fillet,grilled,with garlic butter,frozen

1 small (3 oz.) 1 (3 3/4 oz.)

5 3

Fish fillet,grilled,with lemon pepper,frozen

1 (3 3/4 oz.)

3

augustgames.com/weightwatchers.htm#C

22/62

5/19/2009

Weight Watchers Points

Fish fillets,breaded,frozen (prepared without fat)

2 (3 3/4 oz.)

7

Fish fillets,light,breaded,frozen (prepared without fat)

3 1/4

3

Fish fillet,sandwich,frozen

1 (4 1/2 oz.)

8

Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat)

3 oz.

5

Fish sticks,breaded,frozen Fish Veronique

4 6 oz.

4 11

Flan

3/4 cup

8

Flanken

2 slices (4 oz.)

8

Flatbreads

3/4 oz.

1

Flauta,Beef

1 (6" x 1 1/4")

12

Flauta,Chicken Flauta,Pork

1 (6" x 1 1/4") 1 (6" x 1 1/4")

10 11

Flour,any type

1 tsp.

0

Flour,any type

3 tbsp. (3/4 oz.)

1

Flour,Potato

1 tsp.

0

Flour,Potato

1/4 cup

2

Flour,soy Flour,White

1/4 cup 1 cup

2 9

Flour,White

3 tbsp.

1

Flour,White

1 tsp.

0

Flour,Whole Wheat

1 cup

8

Flour,Whole Wheat

3 tbsp.

1

Flour,Whole Wheat Focaccia

1 tsp. 1 piece (10" diameter)

0 25

Focaccia bread,any type,store-bought

2 oz.

3

Fondue,cheese

1/2 cup fondue with 2 oz. bread

12

Frankfurter,Rolls,light

1 (1 1/2 oz.)

2

Frankfurter,Rolls,reduced-calorie

1 (1 1/2 oz.)

1

Frankfurter,Rolls,regular Frankfurter,beef and pork,regular

1 (1 1/2 oz.) 1 (1 3/4 oz.)

3 5

Frankfurter,beef and pork,fat-free

1 (1 3/4 oz.)

1

Frankfurter,beef and pork,light

1 (1 3/4 oz.)

2

Frankfurter,beef and pork, with cheese

1 (1 3/4 oz.)

5

Frankfurter,chicken

1 (2 oz.)

4

Frankfurter,turkey Frankfurter,turkey,fat-free

1 (2 oz.) 1 (1 1/2 oz.)

3 1

Frankfurter,turkey,light

1 (2 oz.)

3

Franks in blankets,frozen

6 (3 oz.)

9

French fries

20 (each about 4 1/2" long) or 2 oz.)

10

French fries,fast food

1 large serving

13

French fries,fast food

1 medium serving

10

augustgames.com/weightwatchers.htm#C

23/62

5/19/2009

Weight Watchers Points

French fries,fast food

1 small serving

6

French fries,frozen,baked

15 (3 oz.)

2

French toast

2 slices

7

French toast,frozen,baked

2 slices (4 oz.)

5

French toast sticks,fast food,without syrup French toast sticks,frozen

6 3 (2 1/2 oz.)

12 6

Fried ice cream

1 scoop (1/2 cup)

9

Fritters,corn

3 (each 2 1/2" x 2")

5

Fritters,vegetable

1 cup

10

Frog's legs,fried Fromage frais (soft cheese with fruit)

2 (3 oz. with bone) 3 1/2 oz.

4 3

Frosting,store-bought,regular or reduced-fat

2 tbsp (1 oz.)

3

Fructose

1 tbsp

1

Fruit,candied

2 tbsp.

1

Fruit,dried,mixed

1/4 cup (1 1/2 oz.)

2

Fruit,spreadable Fruit butter,any type

1 1/2 tbsp. 1 tbsp.

1 1

Fruitcake

1 slice (2 1/2" x 1 3/4" x 1/2") or 2 4 oz.

Fruit cocktail,unsweetened,canned

1 cup (9 oz.)

2

Fruit compote

1/2 cup

4

Fruit drink mix,powdered

8 fl. oz. prepared

2

Fruit-flavored pieces

1 package

2

Fruit-flavored rolls Fruit-flavored rolls

1 large 1 small

1 1

Fruit ice

1 scoop (1/2 cup)

3

Fruit juice,combined,any type

1/2 cup (4 fl. oz.)

1

Fruit juice bar,frozen

1 (2 1/2 oz.)

1

Fruit juice bars,no sugar added,frozen

2 (each 2 oz.)

1

Fruit juice cup,frozen Fruit pie,individual,store-bought

1 (6 1/2 oz.) 1 (4 1/2 oz.)

3 10

Fruit pie filling,canned

1/3 cup (3 oz.)

2

Fruit pie filling,light,canned

1/3 cup (3 oz.)

1

Fruit salad

1 cup (9 oz.)

2

Fudge,plain

1 piece (1" x 2") or 1 oz.

3

Funnel cake

1/2 (8" diameter)

12

Back to Top

G augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Name

Amount

Points

Garlic bread Garlic bread,frozen

1 slice (1 oz.) 1 piece

4 4

Gazpacho

1 cup

5

Gazpacho,canned

1 cup

1

Gefilte fish

1 piece (2 1/2 oz.)

2

Gelatin,fruit flavored

1/2 cup prepared

2

Gelatin,fruit flavored,sugar free Gelatin-fruit mold

1/2 cup prepared 1/2 cup

0 3

General Tso's chicken

1 cup

15

Gherkins,fresh

1 cup or 1 medium

0

Giardeniera (vegetable medley, without olives, packed in vinegar)

1 cup

0

Gin

1 jigger ( 1 1/2 fl. oz.)

2

Gin and tonic

1 ( 6 fl. oz.)

4

Gingerbread Gin gimlet

3" square 1 (2 1/2 fl. oz.)

6 3

Gizzards,cooked

1 oz.

1

Gnocchi,any type

1 cup

7

Gnocchi,cheese

1 cup

13

Gnocchi,potato

1 cup

4

Gnocchi,spinach Goat meat,cooked

1 cup 1 oz.

9 1

Gobo (burdock)

1/2 cup (2 oz.)

1

Goose,wild,cooked

1 oz.

1

Gooseberries

1 cup (5 oz.)

1

Gourd,white,flowered

1 cup

0

Graham cracker crumbs

1

Graham crackers,chocolate-covered

2 tbsp. 2 (2 1/2" squares) or 1/2 oz. 2 (1/2 oz.)

Graham crackers,mini,any variety

3/4 oz.

2

Granola bar,any type other than chocolate-covered

1 (1 oz.)

3

Granola bar,chocolate-covered

1 (1 1/3 oz.)

4

Granola bar,reduced-calorie

1 (1 oz.)

2

Grapefruit Grapefruit juice,any type

1 (16 oz.) 1/2 cup (4 fl. oz.)

2 1

Grapefruit sections

1 cup (9 oz.)

1

Grape juice (carbonated or non-carbonated)

1/2 cup (4 fl. oz.)

1

Grape leaves

1 cup

0

Grapes Gravy,beef,chicken or turkey,canned

1 cup, 20 small or 12 large 1 1/4 cup 1

Gravy,brown

1/4 cup

Graham crackers

augustgames.com/weightwatchers.htm#C

1 2

2 25/62

5/19/2009

Weight Watchers Points

Gravy,cream

1/4 cup

3

Gravy,fat-free,canned

1/2 cup

1

Gravy,sausage,canned

1/4 cup

2

1 steak with gravy (4 3/4 oz.) 1/2 cup (5 oz.)

Gravy and salisbury steak,frozen Gravy and sliced beef,canned

4 6

Gravy and sliced beef,frozen

2 slices with gravy (4 3/4 oz.)

2

Gravy and sliced turkey,frozen

2 slices with gravy (4 3/4 oz.)

2

Greek salad,with dressing

3 cups

8

Green papaya

1 cup

1

Greens (beet,chard,collard,dandelion,kale,mustard,turnip),cooked

1 cup

0

Green tea ice cream

1 scoop (1/2 cup)

4

Grouper

1 fillet (6 oz.)

4

Guacamole Guacamole,store-bought

1/4 cup 1/4 cup (2 oz.)

2 2

Guava

1 (4 oz.) or 1/3 pulp

1

Guinea hen,cooked

1 oz.

1

Gum,chewing,with sugar or sugarless

1 stick or piece

0

Gumbo,seafood,with rice

1 cup

3

Gumbo,seafood,with rice,store-bought Gumbo,with rice mix

1 cup (9 oz.) 1/4 cup mix (1 1/2 oz.)

5 3

Gumbo base (seasoning mix)

1 1/2 tbsp. (1/2 oz.)

1

Gumdrops

8 (1 oz.)

3

Gyro

1 (6")

12

Back to Top

H Name

Amount

Points

Haddock

1 fillet (6 oz.)

4

Half and Half

2 tbsp.(1 fl. oz.)

1

Halibut Halvah

1 fillet (6 oz.) 1 piece (2" x 1 3/4" x 1")

4 5

Halvah,store-bought

1 1/2 oz.

6

Ham,cooked

1 slice, 1/2 cup cubed or shredded or 2 3 oz.

Ham,glazed, with pineapple

4 oz. ham with 1/2 pineapple slice

6

Ham and cheese sandwich,grilled

1

15

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Hamantaschen

1 piece (3" diameter)

3

Hamburger,microwave,frozen

1 small (1 1/2 oz.)

3

Hamburger bun,

1

3

Hamburger bun,light, Hamburger bun,reduced-calorie

1 1

2 1

Hamburger,dinner in a box

1 cup prepared

7

Hamburger,Large,fast-food

1

13

Hamburger,microwave,frozen

1 small (1 1/2 oz.)

3

Hamburger,Small,fast-food

1

6

1

9

1 cup

4

Hash,corned beef,canned

1 cup

10

Hash,roast beef,canned

1 cup

9

Hazelnut and chocolate spread

1 tbsp. (1/2 oz.)

2

Hazelnuts

20 nuts (1 oz. shelled)

4

Heart,Beef,cooked Heart,Chicken,cooked

1 oz. 1 oz.

1 1

Hearts of palm (palmetto)

1 cup (7 oz.)

0

Herring,chopped

1/4 cup

4

Herring,cooked

1 oz.

2

Herring,pickled

1/2 cup

2

Herring fillets,store-bought Herring in cream sauce,store-bought

1/4 cup (2 oz.) 1/4 cup (2 oz.)

3 3

Herring in wine sauce,store-bought

1/2 cup (2 oz.)

2

Herring salad

1/4 cup (2 oz.)

3

Highball

1 (6 fl. oz.)

3

Hoisin sauce

1 tsp.

0

Hollandaise sauce Hollandaise sauce,store-bought

1/4 cup 1/4 cup (2 oz.)

8 4

Hominy,whole

1 cup cooked

2

Hominy grits

1 cup cooked (9 oz.) or 1 1/2 oz. uncooked

2

Honey

1 tbsp.

1

Honey

1 cup

20

Honey bun,glazed

1 (4' x 3" oval)

6

Honey cake Honey roll

1 slice (5" x 3" x 1") 1

7 5

Honeydew melon

1/8 (6 oz.) or 1 cup

1

Horseradish,prepared

1 tbsp.

0

Horseradish sauce,store-bought

2 tbsp. (1 oz.)

3

Horseradish tree leaves (marongay)

1 cup or 1 oz.

0

Hot and sour soup

1 cup

2

Hamburger,without mayonnaise,lettuce & tomato Haroset

augustgames.com/weightwatchers.htm#C

27/62

5/19/2009

Weight Watchers Points

Hot chocolate,homemade,without whipped topping

1 cup (8 fl. oz.)

6

Hot chocolate,homemade,with whipped topping

1 cup (8 fl. oz.)

7

Hot dog sauce

1/4 cup (2 oz.)

1

Huevos rancheros

2 eggs on 2 tortillas

14

Hummus,any type Hummus,store-bought

1/4 cup 1/4 cup

3 2

Hunan Beef

1 cup

9

Hush puppies

2

4

Hush puppies,frozen (prepared without fat

3 (2 oz.)

2

Hush puppy mix

1/4 cup mix (1 oz.)

3

Back to Top

I Name

Amount

Points

Ice cream,fat-free,no sugar added

1 scoop (1/2 cup)

2

Ice cream,fat-free,sweetened with sugar Ice cream,fried

1 scoop (1/2 cup) 1 scoop (1/2 cup)

2 11

Ice cream,light,no sugar added

1 scoop (1/2 cup)

2

Ice cream,light,sweetened with sugar

1 scoop (1/2 cup)

3

Ice cream,premium

1 scoop (1/2 cup)

7

Ice cream,regular

1 scoop (1/2 cup)

4

Ice cream bar,chocolate-covered Ice cream bar,chocolate-covered,with crisp rice,no sugar added Ice cream bar,chocolate-covered,with crisp rice,sweetened with sugar Ice cream cone,plain or sugar

1 (3 fl. oz.)

5

1 (1 1/2 oz.)

3

1 (2 oz.)

5

1 small

1

Ice cream sandwich

1

4

Ice cream sandwich,reduced-calorie

1

4

Ice cream soda

1 (12 fl. oz.)

8

Ice cream sundae

1 scoop (1/2 cup) ice cream with syrup,nuts, and whipped topping

8

Ice cream sundae cone Ice pop,fruit-flavored

1 (3 1/2 oz.) 1 (1 3/4 fl. oz.)

8 1

Instant breakfast

1 envelope prepared with 1 cup reducedfat(2%) milk

5

Instant breakfast

1 envelope prepared with 1 cup fat-free milk

4

1 envelope prepared with 1 cup whole augustgames.com/weightwatchers.htm#C

28/62

5/19/2009

Weight Watchers Points

Instant breakfast

1 envelope prepared with 1 cup whole milk

6

Irish brown stew

1 cup

7

Irish coffee

1 (6 fl. oz. with 2 tbsp. whipped cream)

4

Irish soda bread Italian Ice,resturant prepared

1/12 of 8" round loaf or 3 1/2 oz. 1/2 cup

5 1

Italian toast snacks,store-bought

4 (1 oz.)

3

Back to Top

J Name

Amount

Points

Jackfruit

1/2 cup

2

Jalapenos,stuffed (prepared without fat)

2 (each 1 oz.)

4

Jambalaya,chicken,with rice

1 1/2 cups

9

Jambalaya,fish,with rice

1 1/2 cups

7

Jambalaya mix Jam,jelly, or preserves

1/4 cup (1 1/2 oz.) 3 1 tbsp. 1

Jelly beans

10 (1 oz.)

2

Jerusalem artichokes (sunchokes)

1 cup (5 oz.)

0

Jicama (yam bean root,chop suey root,Chinese yam) 1 cup or 4 oz.

0

Back to Top

K Name

Amount

Points

Kabobs,beef,chicken, or lamb

2 skewers

8

Kabobs,fish

2 skewers

6

Kasha (buckwheat groats)

1 cup cooked or 2 oz. uncooked 3

Kasha varnishkes Kataifi

1 cup 1 piece (2" long)

4 5

Ketchup

1/4 cup

1

Key Lime pie

1/8 of 9" one-crust pie

12

Kheer

1/2 cup

5

Kibbe,baked Kibbe,uncooked

3 (1 1/2" squares) 1/2 cup

3 4

Kidney,cooked

1/2 cup (2 oz.)

2

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Kim Chee (Korean-style pickled vegetables) 1 cup (4 oz.)

0

Kishke

1 small piece

4

Kiwi fruit

1 (4 oz.)

1

Knish,any type Knish,potato,store-bought

1 (3 1/2" square) 1 (4 1/2 oz.)

6 3

Knockwurst

2 oz.

5

Kohlrabi,cooked or uncooked

1 cup or 2 medium

0

Kreplachs,boiled

2 (each 4" x 3" x 3")

5

Kreplachs,fried

2 (each 4" x 3" x 3")

7

Kreplachs,frozen Kugel,lukschen

4 (3 oz.) 1 piece (3" x 3 1/4")

4 7

Kugel,noodle,store-bought

1/2 cup (4 oz.)

3

Kugel,potato

1 piece (3" x 3 1/4")

3

Kugel,potato,store-bought

1/2 cup (3 1/2 oz.)

4

Kumquats

10 small or 5 medium (3 oz.)

1

Kung pao chicken Kung pao sauce

1 cup 2 tbsp.

16 1

Back to Top

L Name

Amount

Points

Ladyfingers,store-bought

1 large or 2 small (1/2 oz.)

1

Lamb,ground,cooked

1/2 cup (2 oz.)

4

Lamb,regular,cooked

1 slice,1 chop,1/2 cup cubed or shredded or 2 oz.

4

Lamb,lean (leg and loin cuts with all visible fat trimmed),cooked

1 slice,1chop,1/2 cup cubed or shredded or 2 oz.

3

Lamb,biryani Lamb's quarters,cooked

1 cup 1 cup

12 1

Lamb stew

1 cup

5

Lard

1 tbsp.

3

Lasagna,cheese,with tomato sauce,frozen

1 package (10 oz.)

8

Lasagna,chicken,frozen

1 cup (7 oz.)

5

Lasagna,vegetable,frozen Lasagna,with meat

1 cup (7 1/2 oz.) 1 cup

5 6

Lasagna,with meat sauce,frozen

1 cup (7 1/2 oz.)

6

Lasgana noodles,uncooked

2 1/2 or 2 oz.

4

Lasagna,vegetable,frozen

1 cup

5

Lasagna,vegetarian,with cheese

1 serving

10

augustgames.com/weightwatchers.htm#C

30/62

5/19/2009

Weight Watchers Points

Lasagna,vegetarian,with cheese and spinach

1 serving

9

Latte,made with low-fat milk

1 small (8 fl. oz.)

3

Latte,made with fat-free milk

1 small (8 fl. oz.)

2

Latte,made with whole milk Latte,made with low-fat milk

1 small (8 fl. oz.) 1 tall (12 fl. oz.)

3 4

Latte,made with fat-free milk

1 tall (12 fl. oz.)

2

Latte,made with whole milk

1 tall (12 fl. oz.)

5

Latte,made with low-fat milk

1 grande (16 fl. oz.)

4

Latte,made with fat-free milk

1 grande (16 fl. oz.)

3

Latte,made with whole milk Lavash

1 grande (16 fl. oz.) 1/4 of 10" cracker or 2 1/4 oz.

6 6

Leeks,cooked or uncooked

1 cup or 2oz.

0

Lemon

1

0

Lemonade

1 cup (8 fl. oz.)

2

Lemon grass chicken

8

Lentil soup

1 cup 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1 cup

Lentil soup,canned

1 cup

2

Lentil soup in a cup

1 (2 oz. dry)

3

Lettuce,any type

1 cup

0

Lichees,fresh

10 medium (6 oz.)

1

Licorice Linguine,with red clam sauce

1 oz. 1 cup linguine with 1/2 cup sauce

2 6

Linguine,with white clam sauce

1 cup linguine with 1/2 cup sauce

8

Liqueurs,any type

1 jigger (1 1/2 fl. oz.)

4

Liquor (gin,rum,scotch,tequila,vodka,whiskey)

1 jigger (1 1/2 fl. oz.)

2

Liver,beef,cooked

1 slice or 1/2 cup (2 oz.)

2

Liver,chopped

5

Livers,chicken,cooked

1/4 cup 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz. 1/2 cup (2 oz.)

Liver with bacon

2 slices (4 oz.)

9

Liver with onions

2 slices (4 oz.)

7

Liverwurst

1 oz.

3

Lobster bisque

1 cup

5

Lentils,dry

Liver pate

Lobster bisque,canned,made with low-fat or skim 1 cup milk Lobster bisque,canned,made with whole milk 1 cup

1 3

3 2

2 3

Lobster Cantonese

1 cup

9

Lobster meat,canned

1/2 cup or 4 oz.

2

Lobster meat,cooked

1/2 cup (2 oz.)

1

Lobster Newburg

1 cup

11

Lobster,roll sandwich

1

5

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Lobster salad

1/2 cup

4

Lobster salad sandwich

1

8

Lobster,steamed

1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat)

3

Lobster thermidor

1 cup

16

Loganberries Lollipop

1 cup (5 oz.) 1 (2 1/4" diameter)

1 1

Lo mein,with beef,chicken, or pork

1 cup

8

Lo mein,with shrimp

1 cup

8

Loquats

10 (6 oz.)

1

Lotus root,cooked

1 cup or 16 slices

1

Luncheon meat,canned Luncheon meat,canned,light

2 oz. 2 oz.

5 3

Luncheon meat,fat-free

2 oz.

1

Luncheon meat,lean (less than 2g fat per oz), 1 slice or 1 oz.

1 slice or 1 oz.

1

Luncheon meat,regular(4 grams fat or more per oz.)

1 slice (1 oz.)

2

Back to Top

M Name Macadamia nuts

Amount 12 nuts (1 oz. shelled)

Points 5

Macaroni

1 cup cooked or 1 1/2 oz. uncooked

3

Macaroni and cheese

1 cup

7

Macaroni and cheese,frozen

1 cup (7 1/2 oz.)

6

Macaroni and cheese,package mix

1 cup prepared

9

Macaroni and cheese in a cup Macaroni salad

1 (2 oz. dry) 1/2 cup

5 6

Macaroni salad,store-bought

1/2 cup (3 3/4 oz.)

5

Macaroons

2

2

Mackarel,canned

1/4 cup or 2 oz.

2

Mackarel,cooked

1 fillet (6 oz.)

8

Mahi mahi (dolphin fish),cooked Mandarin orange,fresh

1 fillet (6 oz.) 1 (6 oz.)

4 1

Mandarin orange,unsweetened,canned

1 cup (8 oz.)

2

Mandlebrot

2 slices (3" x 2" x 1/2")

3

Mango

1 (8 oz.)

2

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Manhattan

1 (2 fl. oz.)

3

Manhattan clam chowder

1 cup

5

Manhattan clam chowder,canned

1 cup

2

Manicotti,cheese,without sauce,frozen Manicotti,cheese,wtih tomato sauce,frozen

2 (5 1/2 oz.) 1 package (10 oz.)

6 8

Manicotti shells,dry

2 (1 oz.)

2

Manicotti with meat sauce

2 shells with 1/2 cup sauce

15

Manicotti with tomato sauce

2 shells with 1/2 cup sauce

11

Maraschino cherry

1

0

Margarine,fat-free Margarine,reduced-calorie (stick)

4 tbsp. 1 1/2 tsp.

1 1

Margarine,reduced-calorie (tub)

2 tsp.

1

Margarine,regular

1 tsp.

1

Margarine,squeeze

1 tsp.

1

Margarita

1 (4 fl. oz.)

5

Margarita mix Marinara sauce

1/2 cup (4 fl. oz.) mix 1/2 cup

3 3

Marinara sauce,store-bought

1/2 cup (4 1/2 oz.)

2

Marshmallow creme,store-bought

2 tbsp. (1/2 oz.)

1

Marshmallows

2 medium (1/2 oz.)

1

Martini

1 (2 fl. oz.)

3

Marzipan Matzo,any type

1 oz. 1 board (1 oz.)

3 2

Matzo ball soup,canned

1 cup

2

Matzo brie

1/4 of 10" round or 1 cup

6

Matzo cake meal

3 tbsp.

2

Matzo cake meal

1 tsp.

0

Matzo farfel Matzo meal

1/4 cup (1/2 oz.) 3 tbsp.

1 2

Matzo meal

1 tsp.

0

Mayonnaise,fat-free

4 tbsp.

1

Mayonnaise,reduced-calorie

2 tsp.

1

Mayonnaise,regular,commercial and homemade Meat,canned

1 ttsp. 2 oz.

1 3

Meat,ground,cooked

1 patty (3 oz.)

6

Meat,ground,lean (10% or less fat),cooked

1 patty (3 oz.)

5

Meatballs,without sauce,frozen

6 (3 oz.)

6

Meatballs,with tomato sauce

2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce

10

Meat loaf

1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz.

8

Meat spread,canned

1/4 cup

3

Melba toast,all varieties

6 rounds or 4 slices (3/4 oz.)

1

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33/62

5/19/2009

Weight Watchers Points

Melon balls

1 cup (6 oz.)

1

Menudo (beef tripe and hominy stew),canned

1 cup (8 1/2 oz.)

4

Meringue pie,any type

1/8 of 9" pie

9

Meringue pie,any type,frozen

7

Milk,calcium-fortified (1%)

1 slice (5 oz.) 1 (6 fl. oz. with 2 tbsp. whipped cream) 1 cup (8 fl. oz.)

Milk,calcium-fortified,skim

1 cup (8 fl. oz.)

2

Milk,evaporated,skimmed or low-fat

1/2 cup (4 fl. oz.)

2

Milk,evaporated,whole

1/2 cup (4 fl. oz.)

3

Milk,instant nonfat dry

1/3 cup powder

2

Milk,lactose-reduced (1%) Milk,lactose-reduced (2%)

1 cup (8 fl. oz.) 1 cup (8 fl. oz.)

2 3

Milk,lactose-reduced,nonfat

1 cup (8 fl. oz.)

2

Milk,low-fat (1%) or light

1 cup (8 fl. oz.)

2

Milk,low-fat or reduced-fat (2%)

1 cup (8 fl. oz.)

3

Milk,skim,nonfat, or fat-free

1 cup (8 fl. oz.)

2

Milk,sweetened,condensed Milk,whole

1/3 cup (3 fl. oz.) 1 cup (8 fl. oz.)

7 4

Milk shake,any flavor,fast food

1

9

Millet

1/3 cup cooked or 3/4 oz. uncooked

1

Mimosa

1 (6 fl. oz.)

2

Mincemeat,store-bought

1/4 cup (2 1/2 oz.)

3

Mincemeat pie,with meat

1/8 of 9" two-crust pie

14

Mincemeat pie,without meat Mince pie,frozen

1/8 of 9" two-crust pie 14 1 slice (4 1/2 oz.) of two-crust pie 7

Minestrone soup

1 cup

4

Minestrone soup,canned

1 cup

2

Minestrone soup,low-fat,canned

1 cup

2

Minestrone soup in a cup

1 (1 1/2 oz. dry)

2

Mint,chocolate-covered Miso (fermented soybean paste)

1 (2 1/2" diameter) 1 tsp.

3 0

Miso soup

1 cup

2

Molasses,light or blackstrap

1 tbsp.

1

Mole sauce,brown,store-bought

2 tbsp. (1 oz.)

4

Mole sauce,green,store-bought

2 tbsp. (1 oz.)

4

Moo goo gai pan Moose,cooked

1 cup 1 oz.

7 1

Moo shoo pork

1/2 cup with 2 pancakes

10

Mornay sauce

1/4 cup

4

Moussaka

1 piece (3" x 4")

12

Mozzarella,breaded,frozen (prepared without fat)

2 pieces (each 1/2 oz.)

3

Mexican coffee

augustgames.com/weightwatchers.htm#C

3 2

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5/19/2009

Weight Watchers Points

Mozzarella,fried

2 slices (each 2 3/4" x 1" x 1/2")

10

Muffin,any type (other than bran)

1 large (3" diameter) or 4 oz.

6

Muffin,any type,fast food

1

6

Muffin,any type (other than bran),store-bought Muffin,any type (other than bran),store-bought

1 large (4 oz.) 2 mini (each 1 oz.)

10 6

Muffin,bran

1 large (3" diameter) or 4 oz.

5

Muffin,bran,store-bought

1 large (4 oz.)

9

Muffin,breakfast (egg and cheese with sausage,ham, or canadian bacon on English muffin),frozen

1 (4 1/2 oz.)

7

Muffin,Englixh,any type

1 (2 oz.)

2

Muffin,fat-free

1 small,1/2 large, or 2 oz.

2

Mulberries Muligatawny soup

1 cup (4 oz.) 1 cup

1 5

Mushroom-barley soup

1 cup

5

Mushroom gravy and charbroiled beef patty,frozen

1 patty with gravy (5 3/4 oz.)

4

Mushrooms

1 cup

0

Mushrooms,breaded,frozen (prepared without fat)

7 (3 oz.)

3

Mushrooms,dried

1 cup reconstituted, 4 large, or 16 0 small

Mushrooms,marinated Mushrooms,stuffed

1/2 cup 4

4 3

Mushroom soup,cream of

1 cup

8

Mushroom soup,cream of,canned (made with low-fat 1 cup or skim milk)

3

Mushroom soup,cream of,canned (made with whole milk)

1 cup

4

Mushroom soup,cream of,low-fat,canned (made with 1 cup low-fat or skim milk)

2

Mussels,canned

1/2 cup or 4 oz.

2

Mussels,cooked

1/2 cup (2 oz.)

1

Mussels marinieres

4 mussels with 3 tbsp. sauce

7

Back to Top

N Name

Amount

Points

Naan

1 piece (7" - 8" diameter)

4

Nachos,beef Nachos,cheese

4 4

13 8

Nachos,cheese and bean

4

9

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Weight Watchers Points

Nachos,chicken

4

11

Nachos with cheese sauce

1/2 cup tortilla chips with 1/4 cup cheese sauce

5

Nam Prik Nebeyaki udon

1 tbsp. 2 cups

1 8

Napoleon

1 (4 1/2" x 2" x 1 1/2")

13

Nectar,any type

1/2 cup (4 fl. oz.)

1

Nectarine

1 (4 oz.)

1

New England clam chowder New England clam chowder,canned (made with lowfat or skim milk) New England clam chowder,canned (made with whole milk) New England clam chowder,low-fat,canned (made with low-fat or skim milk) Noodles,cellophane,cooked

1 cup

5

1 cup

3

1 cup

4

1 cup

2

1 cup

3

Noodles,egg

1 cup cooked or 1 1/2 oz. uncooked

3

Noodles,Oriental (bean thread)

1 cup prepared

4

Noodles and sauce mix

1/2 cup prepared

3

Nuoc cham

1 tbsp.

0

Nuts,mixed, Nuts,wheat-based

1 oz. shelled 1 oz. shelled

4 5

Back to Top

O Name

Amount

Points

Oat milk,any flavor Oil,vegetable

1 cup (8 fl. oz.) 1 tsp.

2 1

Oil,vegetable

1 cup

58

Okra,breaded,frozen (prepared without fat)

3/4 cup or 18 (3 oz.)

2

Okra,cooked

1 cup

0

Okra,fried

1 cup

8

Old-fashioned Olives

1 (2 fl. oz.) 10 small or 6 large (1 oz.)

3 1

Olive spread,store-bought

1 tbsp. (1/2 oz.)

2

Omelet,cheese,2-egg

1

8

Omelet,ham and cheese,2-egg

1

9

Omelet,herb or plain,2-egg

1

6

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Weight Watchers Points

Omelet,vegetable,2-egg

1

7

Onion,blooming,battered and fried

1/4 (16" diameter)

6

Onion rings,fast food

1 medium serving(8-9 onion rings)

10

Onion rings,fried Onion rings,frozen (prepared without fat)

4 (each 4" diameter) or 3 oz. 10 large rings(3-4" diameter)

6 7

Onions,cooked

1 cup

1

Onions,uncooked

1 cup

0

Onion soup, French, au gratin

1 cup

6

Onion soup mix

1 cup prepared or 1/2 envelope

1

Opossum,cooked Orange

1 oz. 1 (5 oz.)

1 1

Orange-grapefruit juice

1/2 cup (4 fl. oz.)

1

Orange juice,any type

1/2 cup (4 fl. oz.)

1

Orange roughy,cooked

1 fillet (6 oz.)

4

Orange sections

1 cup (6 oz.)

1

Oriental soup in a cup Oriental soup mix,single-serving

1 (1 oz. dry) 1 cup prepared

2 7

Osso bucco

6 oz. veal with 1/4 cup sauce

13

Ostrich,cooked

1 oz.

1

Oyster crackers

20 (1/2 oz.)

1

Oysters,canned

1/2 cup or 4 oz.

2

Oysters,cooked Oyster sauce

1/2 cup (2 oz.) 1 tsp.

1 0

Oysters Rockefeller

4 oysters

5

Oyster Pie

1 slice (1/8 of 9" pie)

9

Oyster po' boy

1 (6")

17

Oyster stew,canned (made with low-fat or skim milk)

1 cup

3

Oyster stew,canned (made with whole milk)

1 cup

4

Back to Top

P Name

Amount

Points

Pad Thai

1 cup

7

Paella

1 cup

7

Pancake,any type,homemade,frozen, or made from mix

1 (4" diameter)

2

Pancake and sausage on a stick

1 (2 oz.)

5

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Weight Watchers Points

Pancakes,Chinese

3

2

Pancakes,fast food

3, without margarine and syrup

6

Pancakes,mini,frozen,without syrup

6 (2 1/4 oz.)

3

Panettone Papaya1/2 (8 oz.) or 1 cup (5 oz.)

1/12 of 9" tube or 1 1/2 oz. 1

6

Paprikash

2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce)

9

Paratha

4" triangle

4

Parsnips,cooked or uncooked

1 cup or 6 oz.

1

Passion fruit

3 (3 oz.)

1

Passover sponge cake Pasta,any type

1/12 of 9" tube 1 cup cooked or 1 1/2 oz. uncooked

3 3

Pasta e fagioli

1 cup

7

Pasta Primavera

2 cups

6

Pasta salad

1/2 cup

3

Pasta salad,store-bought

1/2 cup (3 3/4 oz.)

3

Pasta salad mix,packaged (prepared according to directions)

1/2 cup prepared

4

Pasta shells,stuffed with ricotta cheese,without sauce,frozen

2-3 pieces (5 1/4 oz.)

6

Pasta soup with vegetables,canned Pastitsio

1 cup 1 piece (3 1/4" x 3")

2 11

Pastrami luncheon meat

1 slice (1 oz.)

3

Pastrami luncheon meat (made from turkey) 1 slice (1 oz.)

2

Pate,fish,store-bought

2 oz.

3

Pate,meat,store-bought

1/4 cup (2 oz.)

5

Peach,fresh Peaches,unsweetened,canned

1 (6 oz.) 1 cup (9 oz.)

1 2

Peach melba

1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce

8

Peanut brittle

1 oz.

4

Peanut brittle,store-bought

4 pieces (1 oz.)

3

Peanut butter

1 tbsp.

2

Peanut buttter,reduced-fat Peanut sauce,Thai,canned

1 tbsp. 2 tbsp. (1 oz.)

2 1

Peanuts

40 nuts (1 oz. shelled)

4

Peanuts,chocolate-covered

1 oz.

4

Peanuts,honey,reduced-fat

1/4 cup (3/4 oz.)

2

Pear,fresh

1 (5 oz.)

1

Pear,poached Pears,unsweetened,canned

1 pear with 2 tbsp. whipped cream 1 cup (9 oz.)

4 2

Peas,dry,black-eyed

1/3 cup or 2 oz. cooked or 3/4 oz. uncooked

1

Peas,dry,split augustgames.com/weightwatchers.htm#C

1/3 cup or 2 oz. cooked or 3/4 oz.

1 38/62

5/19/2009

Peas,dry,split

Weight Watchers Points

uncooked

1

Peas,green,cooked or uncooked

1 cup or 6 oz.

1

Pecan pie

1/8 or 9" one-crust pie

11

Pecan pie,frozen Pecans

1 slice (4 1/2 oz.) of one-crust pie 14 halves (1 oz. shelled)

10 5

Peking duck

2 oz. duck with 1 piece duck skin and 3 pancakes

11

Pepper,bell

1 cup, 1 medium or 4 oz.

0

Pepper,chili

1 cup, 1 medium or 6 oz.

0

Pepper,jalapeno,canned

1 cup or 6 oz.

0

Pepper,stuffed with beef,in tomato sauce,frozen

1 with sauce (7 oz.)

4

Pepper,stuffed with beef and rice Pepperoni

1 1 oz.

6 4

Pepper steak

6 oz.

13

Perch,cooked

1 fillet (6 oz.)

4

Persimmon

1 (6 oz.)

2

Persian noodle soup,store-bought

1 cup

3

Persian pomegranate soup,store-bought Pesto sauce

1 cup 2 tbsp.

4 3

Pesto sauce,store-bought

2 tbsp. (1 oz.)

3

Petite marmite

2 cup

7

Petit fours

2 (each 1 3/4" x 1 1/2" x 1")

3

Pheasant,cooked

1 oz.

1

Phyllo dough,frozen Pickle,unsweetened

1 oz. (about 1 1/2 sheets) 1 cup or 1 medium

2 0

Pickles,sweet

2 large

1

Pico de gallo

1/2 cup

0

Pie crust,any type

1/8 of 9" one-crust pie

5

Pie crust,any type

1/8 of 9" two-crust pie

7

Pie crust,any type,refrigerated or frozen Pierogies,cabbage

1/8 of 9" one-crust pie 4 (each 3 1/2")

2 12

Pierogies,cheese

4 (each 3 1/2")

12

Pierogies,meat

4 (each 3 1/2")

12

Pierogies,potato

4 (each 3 1/2")

12

Pierogies,potato and cheese

3 (4 oz.)

4

Pierogies,potato and cheese or onion,lowfat,frozen

3 (4 oz.)

4

Pigeon,cooked Pignolias (pine nuts)

1 oz. 2 tbsp. + 2 tsp. (1 oz.)

1 5

Pigs feet,pickled

2 oz.

2

Pigs in blankets

2 (1 oz.)

6

Pike,cooked

1 fillet (6 oz.)

4

2 tbsp. (1 oz.)

2

Pimiento-cheese spread,reduced-fat,storeaugustgames.com/weightwatchers.htm#C

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Weight Watchers Points

2 tbsp. (1 oz.)

2

Pimiento-cheese spread,store-bought

2 tbsp. (1 oz.)

3

Pimientos,canned

1 cup,6 whole, or 8 oz.

0

Pina colada Pina colada mix

1 (6 fl. oz.) 1/2 cup (4 fl. oz.)

6 4

Pineapple,fresh

1/4 (12 oz.) or 1 cup

2

Pineapple chunks,unsweetened,canned

1 cup (7 oz.)

2

Pineapple juice

1/2 cup (4 fl. oz.)

1

Pistachios Pita,any type

40 nuts (1 oz. shelled) 1 small or 1/2 large (1 oz.)

4 4

Pizza,Canadian-style bacon,frozen

1 slice (5 oz.)

7

Pizza,cheese,fast food,single serving

1

14

Pizza,cheese,frozen

1 slice (5 oz.)

8

Pizza,cheese,frozen,single serving

1 (7 oz.)

13

Pizza,cheese,thin or thick crust Pizza,cheese,thin or thick crust

1 slice (1/8 of 12" or 1/12 of 14"-16" pie) 4 1 slice (1/8 of 18" pie) 9

Pizza,hamburger,pepperoni,sausage, or supreme,frozen

1 slice (5 oz.)

8

Pizza,pepperoni,sausage, or supreme,frozen,single serving

1 (7 oz.)

14

Pizza,pepperoni,thin or thick crust

1 slice (1/8 of 12" or 1/12 of 14"-16") pie) 5

Pizza,pepperoni,thin or thick crust

1 slice (1/8 of 18" pie)

10

Pizza,vegetable,frozen

1 slice (5 oz.)

6

Pizza, crust dough,refrigerated, frozen, or ready-made

1 oz.

2

Pizza,pieces,frozen (prepared without fat)

6 (3 oz.)

5

Pizza sauce Plantain

1/4 cup (2 oz.) 1 cup (6 oz.)

1 3

Plums

2 (4 oz.)

1

Plum sauce

2 tbsp.

2

Pocket sandwich,frozen,any type

1 (4 1/2 oz.)

8

Poi

1/3 cup cooked (3 oz.)

1

Polenta Polluck,cooked

1/4 cup cooked (2 oz.) 1 fillet (6 oz.)

4 4

Pomegranate

1 (12 oz.)

2

Pomelo (pummelo)

1 (16 oz.)

3

Popcorn,buttered,popped

3 cups popcorn (1 oz.)

7

Popcorn,butter-flavored,popped Popcorn,caramel-coated,popped

3 cups (1 oz.) 3 cups (3 1/4 oz.)

4 8

Popcorn,cheese-flavored,popped

3 cups (1 1/4 oz.)

6

Popcorn,light,butter-flavored,popped

3 cups (1 oz.)

2

Popcorn,light,caramel-coated,popped

3 cups (3 1/4 oz.)

6

Popcorn,light,cheese-flavored,popped

3 cups (1 1/4 oz.)

3

Popcorn,light,microwave-popped

3 cups

1

bought

augustgames.com/weightwatchers.htm#C

40/62

5/19/2009

Weight Watchers Points

Popcorn,light,plain,popped

3 cups (3/4 oz.)

2

Popcorn,microwave-popped

3 cups

3

Popcorn,plain,hot-air popped

3 cups

1

Popcorn,plain,oil-popped Popcorn,plain,popped,packaged

3 cups 3 cups (1 oz.)

3 4

Popcorn cakes,butter-flavored

2 (1/2 oz.)

1

Popcorn cakes,other than butter-flavored

1, 6 mini, or 2 oz.

1

Popovers

2 (3" diameter) or 1 1/2 oz. each

3

Pork,cooked

1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.

5

Pork,lean (leg and loin cuts with all visible fat trimmed), cooked

1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.

3

Pork and beans,canned

1 cup (9 oz.)

3

Pork in barbeque sauce,frozen Pork rinds

1/4 cup (2 oz..) 1 oz.

3 4

Pork with cashews

1 cup

12

Potato,baked,stuffed with bacon and cheese 1

8

Potato,baked,stuffed with bacon and cheese, fast food

1

13

Potato,baked,stuffed with vegetables and cheese

1

5

Potato,baked,stuffed with vegetables and cheese,fast food

1

10

Potato,baked,with sour cream and chives,fast food

1

8

Potato,stuffed with cheese,frozen

1 (5 1/2 oz.)

4

Potato,stuffed with sour cream and chives

1 (5 1/2 oz.) 4 1 large (8 oz. cooked or 10 oz. uncooked) 3 or 1cup 1 large (8 oz. cooked or 10 oz. uncooked) 3 or 1 cup

Potato,sweet Potato,white Potato chips

14 (1 oz.)

4

Potato chips,fat-free (made with Olean)

1 oz.

1

Potato chips,reduced-calorie

14 (1 oz.)

3

Potatoes,hash brown

1 cup

5

Potatoes,hash brown,fast food Potatoes,hash brown,frozen (no fat added)

1 serving 1 cup (3 oz.)

5 1

Potatoes,hash-brown patty,frozen

1 (3 oz.)

3

Potatoes,home-fried

1 cup

4

Potatoes,mashed

1/2 cup

2

Potatoes,mashed,frozen (prepared according 2/3 cup to package directions)

2

Potatoes,mashed, in a cup

1 (1 1/2 oz. dry)

3

Potatoes,shoestring,canned Potatoes au gratin

1 cup (1 1/2 oz.) 1 cup

6 12

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Potatoes O' Brien,frozen (prepared without fat)

1 cup (4 1/4 oz.)

1

Potato flakes (instant mashed potatoes)

1/3 cup (3/4 oz.) uncooked

1

Potato latkes

2 (3 1/2" diameter)

5

Potato leek soup in a cup Potato mix,flavored

1 (1 oz. dry) 1/2 cup prepared

2 3

Potato pancake,frozen

1 (2 oz.)

1

Potato pancake mix

3 tbsp. mix (3/4 oz.)

1

Potato puffs (appetizer pastry),frozen

2 (each 1 oz.)

2

Potato salad

1/2 cup

6

Potato salad,store-bought Potato skins,frozen

1/2 cup (4 oz.) 2 (4 oz.)

4 5

Potato soup,cream of

1 cup

2

Potato soup,cream of,canned (made with low-fat or skim milk)

1 cup

3

Potato soup,cream of,canned (made with whole milk)

1 cup

4

Potato soup,frozen

1 package (7 1/2 oz.)

2

Potato starch or flour

3 tbsp.

2

Potato starch or flour

1 tsp.

0

Potato sticks,shoestring Potato tots,frozen (prepared without fat)

1/2 cup (3/4 oz.) 9 (3 oz.)

3 4

Pot pie,any type,fast food

1

17

Pot pie,beef,chicken, or turkey,frozen

1 (7 oz.)

10

Pot stickers (filled won tons),pork or vegetable,frozen

1 (1 1/2 oz.) or 2 (each 3/4 oz.)

2

Poultry,ground,cooked

1 patty (3 oz.)

5

Poultry,ground,lean (10% or less fat),cooked 1 pattty (3 oz.) Pound cake 1 slice (5" x 3" x 1")

4 9

Pound cake,store-bought

1 slice (2 1/2 oz.)

6

Pozole (pork and hominy soup),canned

1 cup

3

Pretzels,hard or Bavarian

1 (3/4 oz.)

2

Pretzels,rods

2 (3/4 oz.)

2

Pretzels,soft Pretzels,sticks

1 (2 1/2 oz.) 45 (3/4 oz.)

3 2

Pretzels,twists,regular

7 (3/4 oz.)

2

Pretzels,twists,small

15 (3/4 oz.)

2

Prickly pear (cactus pear)

1 (5 oz.)

1

Profiterole

1 small (1 oz.)

2

Prune juice Prunes

1/2 cup (4 fl. oz.) 2 (3/4 oz.)

1 1

Pudding,any flavor

1 cup

7

Pudding,bread

1 cup

9

Pudding,Indian

1 cup

12

augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Pudding,plum

1/2 cup with 1 tbsp. sauce

12

Pudding,ready-made

1/2 cup

4

Pudding,ready-made,reduced-calorie

1/2 cup

2

1 cup

2

1 cup

7

Pudding,tapioca

1 cup

6

Puff pastry dough,frozen

2 oz.

6

Pumpkin

1 cup

0

Pumpkin leaves

1 cup

0

Pumpkin pie Pumpkin pie,frozen

1/8 of 9" one-crust pie 1 slice (5 oz.) of one-crust pie

8 6

Puris

1 (4" diameter)

2

Pudding,reduced-calorie (made with skim,nonfat, or low-fat [1%] milk) Pudding,rice

Back to Top

Q Name Quail,cooked

Amount 1 oz.

Points 2

Quenelles

8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14

Quesadilla,beef

1 (1/2 of 6" diameter)

7

Quesadilla,cheese

1 (1/2 of 6" diameter)

5

Quesadilla,chicken

1 (1/2 of 6" diameter)

6

Quesadilla,vegetable 1 (1/2 of 6" diameter) Quiche,appetizer,frozen 2 (each 3/4 oz.)

6 3

Quiche,crab,frozen

1 serving (5 oz.)

11

Quiche,vegetable

1/8 of 9" pie

9

Quiche,vegetable,frozen 1 serving (5 oz.)

9

Quiche Lorraine

1/8 of 9" pie

12

Quiche Lorraine,frozen Quince

1 serving (5 1/2 oz.) 1 (6 oz.)

10 1

Quinoa

2 tbsp. dry (3/4 oz.)

1

Back to Top

R augustgames.com/weightwatchers.htm#C

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5/19/2009

Weight Watchers Points

Name

Amount

Points

Rabbit,cooked

1 oz.

1

Raccoon,cooked

1 oz.

2

Radish,white (Oriental,Daikon)

1 cup

0

Radishes Raisins

1 cup 1/4 cup (1 1/2 oz.)

0 2

Raisins,chocolate-covered

1 oz.

2

Raita

1/2 cup

1

Ramen noodle soup mix

3 oz. dry

8

Ramen noodle soup mix,low-fat

3 oz. package prepared

6

Ramen soup in a cup,low-fat Raspberries

1 (2 oz. dry) 1 1/2 cups

3 1

Ratatouille

1 cup

5

Ravioli,beef,breaded,frozen

6 (4 oz.)

5

Ravioli,beef,in meat sauce,canned

1 cup

5

Ravioli,beef or chicken,without sauce,frozen

1 cup (4 oz.)

4

Ravioli,cheese with tomato sauce Ravioli,cheese,breaded,frozen

8 pieces or 1 cup with 1/2 cup sauce 6 (4 oz.)

16 7

Ravioli,cheese,without sauce,frozen

1 cup (4 oz.)

6

Ravioli,meat with tomato sauce

8 pieces or 1 cup with 1/2 cup tomato sauce

14

Ravioli,meat,without sauce

8 pieces or 1 cup with 1/2 cup tomato sauce

12

Red beans and rice soup in a cup

1 (2 oz. dry)

3

Red snapper,cooked

1 fillet (6 oz.)

4

Red snapper,Veracruz Relish,any type

1 fillet (6 oz.)with 3/4 cup sauce 1 tsp.

11 0

Remoulade sauce

1 tbsp.

2

Reuben sandwich

1

17

Rhubarb,cooked,with sugar

1 cup

5

Rhubarb,uncooked,diced

1 cup

0

Rhubarb pie Ribs,barbequed

1/8 oof 9" two-crust pie 4 (each 7" long)

11 11

Rice,brown

1 cup cooked

4

Rice dirty

1 cup

9

Rice,dirty,mix (prepared without fat)

1 cup prepared

3

Rice,fried,chicken or pork,frozen

1 cup

2

Rice,fried,with beef,chicken,pork, or shrimp Rice,Spanish

1/2 cup 1 cup

8 5

Rice,Spanish,canned

1 cup (9 oz.)

3

Rice,wild

1 cup cooked

3

Rice,white

1 cup

4

Rice (crisp) and marshmallow treat

1 small (3/4 oz.)

2

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Weight Watchers Points

Rice cakes,other than plain

1 (1/2 oz.)

1

Rice cakes,plain

2 (3/4 oz.) or 6 mini

1

Rice crackers Rice drink

8 (1/2 oz.) 1 cup (8 fl. oz.)

1 3

Rice drink,chocolate

1 cup (8 fl. oz.)

4

Rice drink,fat-free

1 cup (8 fl. oz.)

2

Rice mix,flavored,any type

1/2 cup prepared

3

Rice noodles,packaged

1/2 cup prepared

3

Rice pilaf Risotto

1 cup 1/2 cup

7 4

Roll,any type (e.g.,dinner,hamburger,frankfurter)

1 (2 oz.)

3

Roll,crescent dinner,store-bought

1 (1 oz.)

2

Roll,high-fiber (3 grams or more dietary fiber per roll)

1 (2 oz.)

2

Roll,light (hamburger or frankfurter)

1 (1 1/2 oz.)

2

Roux,store-bought

1 tbsp.

5

Rugalach

1 piece (2 1/2" x 1 1/4"), 1 oz.

3

Rum Runza

1 jigger (1 1/2 fl. oz.) 1

2 8

Rutabaga

1 cup

0

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S Name Sachertort

Amount 1/16 of 9" cake

Points 8

Saimin

1 cup

2

Salad,grilled chicken,without dressing,fast food

1

4

Salad,mixed greens

1 cup

0

Salad,side,without dressing,fast food

1 serving

0

Salad dressing,fat-free (except Italian) Salad dressing,fat-free,Italian

2 tbsp. 2 tbsp.

1 0

Salad dressing,reduced-calorie (except Italian)

2 tbsp.

2

Salad dressing,reduced-calorie,Italian

2 tbsp.

1

Salad dressing,regular,any type

2 tbsp.

4

Salad Nicoise,with dressing

4 cups

13

Salad Nicoise,without dressing Salami,any type

4 cups 1 oz.

5 3

Salmon,canned

1/2 cup (4 oz.)

4

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Weight Watchers Points

Salmon,cooked

1 fillet or steak (6 oz.)

7

Salmon,grilled,frozen Salmon,smoked

3 oz. 1 oz.

2 1

Salmon salad,kippered (with mayonnaise)

2 oz.

5

Salsa

1/2 cup

0

Salsa con queso

2 tbsp. (1 oz.)

2

Salsify (oyster plant)

1 cup

0

Saltines Sangria

6 (3/4 oz.) 4 fl. oz.

2 2

Sardines,canned,packed in oil

5 (2 oz.)

3

Sashimi (except salmon or mackerel)

4 pieces

1

Sashimi,salmon or mackerel

4 pieces

2

Satay

2 skewers with 1/4 cup sauce

9

Sauerbraten

3 oz. beef with 2 tbsp. gravy

6

Sauerkraut Sausage,beef or pork,cooked

1 cup (8 oz.) 1 link or patty or 1 oz.

0 3

Sausage,low-fat, (1 gram fat or less per oz.)

2 oz.

2

Sausage biscuit,fast food

1

12

Sausage biscuit,frozen

1 large or 2 small (3 oz.)

7

Sausage in brioche

1 slice (2 " thick)

15

Sausages,mini

6 (2 oz.)

5

Scallions (green onions)

1 cup or 16 medium (3 oz.)

0

Scallops,canned Scallops,cooked

1/2 cup or 4 oz. 1/2 cup (2 oz.)

2 1

Scallops,fried

20 (3 1/2 oz.)

7

Scallops,fried,frozen (prepared without fat)

3 1/4 oz.

5

Schmaltz

1 tbsp

3

Schnapps,any flavor

1 fl. oz.

2

Schav,canned

1 cup 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz.

0

Scotch

1 jigger (1 1/2 fl. oz.)

2

Screwdriver

1 (6 fl. oz.)

4

Seafood salad,store-bought

1/2 cup (3 1/2 oz.)

6

Seeds,caraway

1 tsp.

0

Seeds,poppy Seeds,pumpkin or sunflower

1 tsp. 1 tbsp.

0 1

Seeds,sesame

1 tsp.

0

Seitan

2 slices (2 oz.) or 2 tbsp. prepared mix

1

Scone

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5

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Weight Watchers Points

Seltzer,plain or flavored,unsweetened

1 can or bottle (12 fl. oz.)

0

Sesame candy

1 piece (2" x 1")

2

Sesame noodles

1 cup

7

Sesame sticks,store-bought

1/3 cup (1 oz.) 4 1 serving (4 oz. beef,2 oz. tofu, and 1 1/2 cups 8 vegetables)

Shabu shabu Shallots Shark,cooked

1 cup or 6 oz. 1 steak (6 oz.)

0 4

Sharon fruit

3 oz.

1

Shells,jumbo,dry

3 (1 oz.)

2

Shells,stuffed with cheese,no sauce,frozen

2 (4 1/2 oz.)

6

Shepard's pie

1 cup

9

Sherbet Sherry,dry or sweet

1 scoop (1/2 cup) 3 fl. oz.

3 2

Shish kabob

2 small skewers

10

Shortcakes,store-bought

2 (each 1 oz.)

4

Shrimp,broiled,stuffed

6 large

14

Shrimp,butterfly,breaded,frozen (prepared without fat)

3 1/2 oz.

6

Shrimp,canned Shrimp,cooked

1/2 cup or 4 oz. 1/2 cup (2 oz.)

2 1

Shrimp,fried

10 medium

8

Shrimp,fried,stuffed

6 large

9

Shrimp,popcorn,breaded,frozen (prepared without fat)

1 cup (3 oz.)

5

Shrimp Cantonese

1 cup

9

Shrimp puffs Shrimp salad

6 (1 1/2" rounds) 1/2 cup

7 4

Shrimp salad sandwich

1

9

Shrimp scampi

9 medium shrimp (3 oz.)

11

Shrimp toast

1 piece

2

Sinapore sling

1 (6 fl. oz.)

4

Sloppy joe Sloppy joe sauce,store-bought

1 1/4 cup (2 oz.)

8 1

Smelt,cooked

1 oz.

1

Snack mix,Oriental,low-fat,store bought

1/2 cup (1 oz.)

2

Snack mix,reduced-fat,store bought

1/2 cup (1 oz.)

3

Snack mix,store-bought

1/2 cup (1 oz.)

4

Snacks,corn,potato, or rice (3 grams fat or less per oz.) Snow peas (Chinese pea pods)

3/4 oz. 1 cup (4 oz.)

2 0

Soda,club

1 can or bottle (1 1/2 cups or 12 fl. oz.)

0

Soft drinks,diet,any flavor augustgames.com/weightwatchers.htm#C

1 can or bottle (1 1/2

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Soft drinks,diet,any flavor

Weight Watchers Points

cups or 12 fl. oz.)

0

Soft drinks,sugar-sweetened,any flavor

1 can or bottle (1 1/2 cups or 12 fl. oz.)

3

Sole,cooked

1 fillet (6 oz.)

4

Sopaipillas Sorbet

2 (each 4" x 3") 1 scoop (1/2 cup)

2 2

Souffle,cheese

1 cup (6 oz.)

7

Souffle,fruit

1/2 cup

4

Soup,high-fiber,canned (7 grams or more dietary fiber per cup) 1 cup

1

Sour cream,light

3 tbsp.

1

Sour cream,nonfat Sour cream,regular

1/4 cup 1 tbsp.

1 1

Sour cream,tofu

1 oz.

1

Soursop (guanabana)

1/8 fruit (4 oz.) or 1/3 cup pulp

1

Souvalaki

1 large skewer

10

Souvalaki sandwich

1

7

Soybean nuts

1/4 cup (1 oz.)

3

Soybeans,dry

1/3 cup or 2 oz. cooked 1 or 3/4 oz. uncooked

Soy beverage drink Soy beverage drink,reduced-fat

1 cup (8 fl. oz.) 1 cup (8 fl. oz.)

3 2

Soy cheese,nonfat

1 slice,1 (1") cube,3 tbsp. shredded,2 tbsp.grated or 3/4 oz.

1

Soy flour

1 slice, 1 (1") cube,3 tbsp. shredded,2 tbsp. grated or 3/4 oz. 3 tbsp.

Soy milk

1 cup (8 fl. oz.)

2

Soy milk,fat-free

1 cup (8 fl. oz.)

2

Soy sauce

1 tbsp.

0

Soy yogurt,flavored

3/4 cup (6 oz.)

3

Soy yogurt,plain Spaetzle

3/4 cup (6 oz.) 1/2 cup

3 4

Spaghetti

1 cup cooked or 1 1/2 oz. uncooked

3

Spaghetti Bolognese

1 cup spaghetti with 1/2 cup sauce

9

Spaghetti carbonara

1 cup

10

Spaghetti in tomato sauce,with cheese,canned

1 cup

3

Spaghetti in tomato sauce,with meatballs,canned

1 cup

5

Spaghetti sauce,bottled,any type Spaghetti sauce,botted,any type,reduced-fat

1/2 cup (4 1/2 oz.) 1/2 cup (4 1/2 oz.)

2 1

Spaghetti squash,cooked

1 cup (6 oz.)

0

Soy cheese,regular

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2 2

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Weight Watchers Points

Spaghetti with marinara sauce

1 cup

6

Spaghetti with tomato sauce and meatballs

1 cup spaghetti with 1/2 cup sauce

12

Spanakpita

3" square

9

Spanakpita,frozen Spanish sauce

2 pieces (each 1 oz.) 1/2 cup

4 1

Spareribs,Chinese,barbequed

3 (each 3 1/2" long)

7

Spareribs,pork,barbequed

3 (each 3 1/2" long)

7

Spinach,cooked or uncooked

1 cup

0

Spinach,salad,with bacon,mushrooms,and dressing

2 cups

12

Split pea soup Split pea soup,canned

1 cup 1 cup

4 3

Split pea soup,frozen

1 cup

2

Split pea soup in a cup

1 (2 oz. dry)

3

Sponge cake

1/12 of 9" tube

4

Spoon bread

1/2 cup (3 1/2 oz.)

5

Sports drink Spreadable fruit

1 cup (8 fl. oz.) 1 1/2 tbsp.

1 1

Spring roll,with beef,chicken,pork, or shrimp

1 (4 1/2" long)

4

Sprinkles,any type

1 tbsp.

1

Sprouts,alfalfa

1 cup (1 oz.)

0

Sprouts,bean

1 cup (4 oz.)

0

Spumoni Squab

1 scoop (1/2 cup) 1 oz. cooked

6 1

1 cup or 6 oz. cooked

0

1 cup or 7 oz. cooked

1

1 cup

0

Squid,cooked

3 oz.

2

Squirrel,cooked

1 oz.

1

Steak,blackened

6 oz.

16

Steak,chicken-fried

6 oz. with 1/4 cup cream gravy

15

Steak,cooked

1 small (4 oz.)

7

Steak,lean (round or loin cuts with all visible fat trimmed),cooked

1 small (4 oz.)

5

Squash,summer (caserta,chayote [pipinola,pattypan] ,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable marrow,yellow [crookneck,straightneck] ) Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,Des Moines,dumpling,golden nugget,hubbard,peppercorn) Squash leaves

Steak,salisbury Steak au poivre

6 oz. 12 6 oz. steak with 1 tbsp. 15 sauce

Steak sandwich,frozen

1 (2 oz.)

5

Steak sauce

1 tbsp.

0

Stir-fried beef,chicken,or pork,with garlic or black bean sauce

1 cup

8

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Weight Watchers Points

Stir-fry kit,chicken,frozen (prepared without fat)

1 cup prepared

3

Strawberries,fresh or frozen (unsweetened)

1 cup

1

Strawberry shortcake

1/12 of 9" cake or 1 filled individual shortcake

7

Strudel,any type

1 piece (5 1/2" x 2")

8

Stuffing Stuffing mix,bread

1/2 cup 1/2 cup prepared

4 4

Succotash

1 cup or 6 oz. cooked

2

Sugar,any type

1 tbsp.

1

Sugar snap peas,cooked

1 cup

0

Suimono

1 cup

1

Sukiyaki Sunomono

2 1/2 cups 1/2 cup

12 1

Sushi,maki (vegetables and rice rolled in seaweed)

4 pieces

1

Sushi,nigiri (slicesd raw fish over rice>

4 pieces

3

Sushi,nori maki (raw fish and rice rolled in seaweed)

4 pieces

2

Swedish meatballs

6 (1" diameter)

8

Swedish meatballs with noodles,frozen Sweet and sour beef,chicken, or pork

1 cup (6 1/2 oz.) 1 cup

7 10

Sweet and sour chicken,frozen

1 cup (7 1/2 oz.)

6

Sweet and sour mix

1/2 cup (4 fl. oz.) mix

2

Sweet and sour sauce

2 tbsp.

1

Sweetbreads,cooked

1 oz.

1

Sweet potatoes,candied Sweet potatoes in syrup,canned

1/2 cup 1 cup (9 oz.)

3 4

Sweet potato leaves

1 cup

0

Sweet potato pie

1/8 of 9" one-crust pie

8

Sweet roll

1 (3" diameter) or 2 oz. 5

Sweet roll,pecan-swirl,store-bought

2 small (each 1 oz.)

5

Sweet roll,store-bought

5

Swordfish,cooked

1 (2 oz.) 1/3 fruit (3 oz.) or 1/3 cup pulp 1 steak (6 oz.)

Syrup,low-calorie

2 tbsp.

1

Syrup,regular,any type

1 tbsp.

1

Szechuan chicken,frozen

1 cup (7 oz.)

5

Sweetsop (sugar apple)

1 4

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Weight Watchers Points

Name

Amount

Points

Tabouli

1/2 cup

4

1/2 cup prepared

2

1

5

1

4

Tabouli,from mix (prepared according to package directions) Taco,beef or chicken Taco,hard or soft,fast food

Taco dinner kit in a box (prepared according to 2 tacos prepared package directions)

7

Tacos,soft,kit in a box (prepared accoring to package directions)

2

9

Taco salad,without shell and dressing,fast food 1

6

Taco salad,with shell,without dressing,fast food

1

15

Taco salad shells,store-bought

2 small or 1 large (1 1/2 oz.)

5

Taco sauce Taco shells,store-bought

1 tbsp. 2 (3/4 oz.)

0 2

Taffy

1 oz.

3

Tahini (sesame paste)

2 tbsp.

3

Tahini,canned

2 tbsp. (1 oz.)

5

Tamale,beef,canned

2 (4 3/4 oz.)

5

Tamale,beef,frozen Tamale,chicken,canned

3 small or 1 large (4 oz.) 2 (6 oz.)

7 3

Tamale,chicken,frozen

3 small or 1 large (4 1/2 oz.)

6

Tamale,pork,frozen

3 small or 1 large (4 1/2 oz.)

7

Tamales with sauce

2 (4" x 2")

10

Tamarinds

10 (2 oz.)

1

Tamari sauce Tandoori chicken,without skin

1 tbsp. 2 pieces (1 breast and 1 thigh)

0 8

Tangelo

1 (7 oz.)

1

Tangerine

1 (6 oz.)

1

Tangerine juice

1/2 cup (4 oz.)

1

Tapioca

1 tsp. uncooked

0

Taquitos,frozen Taro leaves

2 (each 1 oz.) 1 cup

3 0

Tartar sauce

1 tbsp.

2

Tartar sauce,fat-free

1/4 cup

1

Tarte aux fruits

1/8 of 9" tart

7

Tarte aux fruits

4" fruit

10

Tart shell Tea,decaffeinated or regular,sweetened

1 (4" diameter) 1 cup (8 fl. oz.)

6 2

Tea,decaffeinated or regular,unsweetened

1 cup (8 fl. oz.)

0

Tempeh (fermented soybean cake)

1/4 cup (1 oz.)

1

Tempura,shrimp

4 jumbo shrimp

11

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Weight Watchers Points

Tempura,vegetable

1 cup

8

Tempura batter mix

1/4 cup mix (1 oz.)

2

Teppan-yaki

1 1/2 cups

10

Tequila Teriyaki beef

1 jigger (1 1/2 fl. oz.) 2 slices (4 oz.)

2 7

Teriyaki chicken

2 slices (4 oz.)

6

Teriyaki fish

4 oz.

4

Teriyaki sauce

1 tbsp.

0

Teriyaki sauce

1/4 cup

1

Textured vegetable protein Thai coffee or tea

1/3 cup (3/4 oz. dry) 1 cup (8 fl. oz.)

1 6

Thai crisp noodles

1 cup

11

Three-bean salad

1/2 cup

5

Three bean salad,canned

1/2 cup (4 1/2 oz.)

1

Tirami su Toaster pastry,low-fat

1 piece (2 1/4" square) 1 (1 3/4 oz.)

10 4

Toaster pastry,regular,plain or with icing

1 (1 3/4 oz.)

4

Tofu,any type

1/3 cup

2

Tofu,frozen

1/2 cup

5

Tofu,low-fat

1/3 cup

1

Tomato,dried (not packed in oil) Tomato,regular,fresh

4 halves (1/2 oz.) 1 cup or 1 medium (4 oz.)

0 0

Tomato and mozzarella salad

1 large tomato with 2 1/4 oz. cheese

10

Tomatoes,canned,all varities,packed in their own juice or tomato puree

1 cup (8 oz.)

0

Tomatoes,cherry

12 (4 oz.)

0

Tomatoes,plum

2 large or 4 small (about 4 oz.)

0

Tomatoes,stewed

1 cup (9 oz.)

0

Tomato juice Tomato paste,canned

1 cup (8 fl. oz.) 1/4 cup (2 oz.)

0 0

Tomato puree,canned

1/2 cup (4 oz.)

0

Tomato sauce,canned

1/2 cup

0

Tomato sauce,Italian

1/2 cup

2

Tomato shells (no pulp)

2

0

Tomato soup Tomato soup,canned (made with low-fat or skim milk) Tomato soup,canned (made with water)

1 cup

2

1 cup

2

1 cup

1

Tomato soup,canned (made with whole milk)

1 cup

3

Tomato soup,cream of

1 cup

5

Tom Collins

1 (6 fl. oz.)

3

Tom yum kung

1 cup

2

Tongue,cooked

1 oz.

2

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Weight Watchers Points

Tonkatsu

3/4 cup or 3 1/2 oz.

12

Topping, fruit

1 tbsp.

1

Topping,fudge,regular or fat-free

1 tbsp.

1

Topping,whipped,dairy or nondairy,aerosol or frozen

1/4 cup (3/4 oz.)

1

Topping,whipped,dairy or nondairy,light or fat1/3 cup (3/4 oz.) free,aerosol or frozen Tortellini,beef,chicken, or pork,without 1 cup (3 3/4 oz.) sauce,frozen Tortellini,cheese,without sauce 10 (2/3 cup)

1 5 3

Tortellini,cheese,without sauce,frozen

1 cup (3 3/4 oz.)

6

Tortellini,meat,without sauce

10 (2/3 cup)

3

Tortellini,mushroom,without sauce,frozen

1 cup (3 1/2 oz.)

6

Tortellini,sausage,without sauce,frozen

1 cup (3 3/4 oz.)

7

Tortilla,any type

2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz.

2

Tortilla chips Tortilla chips,baked,reduced-fat or low-fat

12 (1 oz.) 12 (1 oz.)

3 2

Tortoni

1 serving

7

Tostada,filled,beef or chicken

1

8

Tostada shells,store-bought

2 (3/4 oz.)

2

Trail mix,any type,store-bought

1/4 cup (1 oz.)

3

Trifle Tripe,cooked

1 cup 1oz.

5 1

Trout,rainbow,cooked

1 fillet (6 oz.)

4

Tuna,canned in oil,drained

1/2 cup (4 oz.)

5

Tuna,canned in water,drained

1/2 cup (4 oz.)

3

Tuna,cooked

1 steak (6 oz.)

4

Tuna,grilled,frozen Tuna dinner in a box (prepred according to package directions)

3 oz.

2

1 cup prepared

7

Tuna-noodle casserole

1 cup

14

Tuna salad

1/2 cup

6

Tuna salad,store-bought

1/2 cup (3 1/2 oz.)

5

Tuna salad sandwich

1

11

Turkey,canned Turkey,ground,cooked

1/2 cup (4 oz.) 1 patty (3 oz.)

3 5

Turkey,lean,ground,cooked

1 patty (3 oz.)

4

Turkey,light or dark meat (cooked without skin)

1 slice or 1/2 cup cubed or shredded (2 2 oz.)

Turkey,light or dark meat (cooked with skin)

1 slice

3

Turkey burger,frozen

1 patty (3 oz. cooked)

5

Turkey croquette,breaded,frozen

1 with gravy (5 oz.)

3

Turkey noodle soup,canned

1 cup

1

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Weight Watchers Points

Turkey roll

1 slice (1 oz.)

1

Turkey tetrazzini

1 1/2 cups

9

Turnips,cooked

1 cup (6 oz.)

0

Turnover,fruit,any type Turnover,fruit,any type,fast food

1 (3" x 1 1/2") 1

4 7

Tyropitas,frozen

2 (each 1 oz.)

4

Tzimmes,vegetables

3/4 cup

2

Back to Top

V Name

Amount

Points

Veal,regular,cooked

1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.

4

Veal,lean (round or loin cuts with all visible fat trimmed),cooked

1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.

3

Veal cutlet,breaded,fried

4 oz.

10

Veal marsala

4 oz.

11

Veal parmigiana,without sauce

1 serving (5 1/2 oz.)

10

Veal parmigiana,with sauce Veal piccata

5 oz. with 1/2 cup tomato sauce 2 slices (4 oz.)

12 11

Veal scaloppine

2 pieces (each 3" x 5") or 4 1/2 oz.

12

Veal with peppers

5 oz.

11

Vegetable barley soup,frozen

1 package (7 1/2 oz.)

1

Vegetable beef soup,canned

1 cup

1

Vegetable juice,mixed

1 cup (8 fl. oz.)

0

Vegetable oil Vegetables,creamed (except creamed corn)

1 tsp. 1 cup

1 10

Vegetables,fried

1 cup

6

Vegetables,in sauce,frozen

1 cup

1

Vegetables,mixed,drained

1/2 cup

0

Vegetables,packed in oil,drained

1 cup

3

Vegetables,pot roasted with pan drippings Vegetables,sauteed

1 cup 1 cup

3 6

Vegetable shortening

1 tsp.

1

Vegetable soup

1 cup

3

Vegetable soup,canned

1 cup

2

Vegetable soup mix

1 cup prepared

1

Vegetarian breakfast links (sausage-type)

2 (1 1/2 oz.)

2

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Weight Watchers Points

Vegetarian breakfast patty (sausage-type)

1 (1 oz.)

1

Vegetarian breakfast strips

4 (1 oz.)

3

Vegetarian burger

1 (2 3/4 oz.)

2

Vegetarian burger,black bean Vegetarian burger,fat-free

1 (3 oz.) 1 (2 3/4 oz.)

2 1

Vegetarian burger,fat-free,high-fiber (5 grams or more dietary fiber per burger)

1 (2 3/4 oz.)

1

Vegetarian "cheese" topping

2 tbsp.

1

Vegetarian chicken patty,frozen

1 (3 oz.)

2

Vegetarian chicken pieces (nugget-style),frozen

4 (2 3/4 oz.)

2

Vegetarian deli slices,frozen Vegetarian frankfurter,regular or fat-free

3 slices (2 3/4 oz.) 1 small or 1/2 large (1 1/2 oz.)

1 1

Vegetarian ground "meat",frozen

1/2 cup (2 oz.)

1

Vegetarian sausage,frozen

1 1/2 oz.

2

Vegetarian topping(made with soy)

2 tbsp.

1

Vegetarian vegetable soup in a cup

1 (1 1/2 oz. dry)

3

Venison,cooked Vichyssoise

1 oz. 1 cup

1 5

Vienna sausage,beef and pork,canned

3 (each 2" long) 1 3/4 oz.

4

Vienna sausage,chicken,canned

3 (1/2 oz.)

3

Vietnamese beef balls(Thit bo vien)

6 (1 1/2 oz.)

2

Vindaloo,chicken

1 cup

8

Vindaloo,pork Vinegar

1 cup 1 tbsp.

9 0

Vitello tonnato

2 slices veal (4 oz.) with 1/2 cup sauce

20

Vodka

1 jigger (1 1/2 fl. oz.)

2

Vodka gimlet

1 (2 1/2 fl. oz.)

3

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W Name

Amount

Points

Wafers,Viennese,filled with chocolate cream,storebought

1 oz.

4

Waffle,any type

1 (7" square)

6

Waffle,any type,frozen

1 (4" round or square) 1 1/4 oz. 2

Waffle,any type,made from mix

1 (4" square) or 1 3/4 oz.

2

Waffle,Belgian,frozen

1 (1 1/2 oz.)

2

Waffle,low-fat,frozen

2 (4" round or square)

3

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Weight Watchers Points

Waffles,mini,frozen

4 (1 3/4 oz.)

2

Waffle sticks,frozen

1 large or 2 small (2 oz.)

3

Waldorf salad Walnuts

1/2 cup 14 halves (1 oz. shelled)

6 5

Water chestnuts

1 cup (4 1/2 oz.)

1

Watercress

1 cup (1 oz.)

0

Watermelon

2" slice or 1 cup (5 1/2 oz.)

1

Water or mineral water

1 cup (8 fl. oz.)

0

Wax gourd (Chinese winter melon) Whale,cooked

1 cup 1 oz.

1

Wheat germ

3 tbsp. (3/4 oz.)

1

Wheat germ

1 tsp.

0

Whiskey

1 jigger (1 1/2 fl. oz.)

2

Whiskey sour

1 (3 fl. oz.)

3

Whitefish and pike,large,store-bought Whitefish and pike,small,store-bought

1(1 1/4 oz.) 2(1 oz.)

2 2

Whitefish salad,store-bought

1 1/2 oz.

5

Whiting,cooked

1 fillet (6 oz.)

4

Wiener schnitzel

4 oz.

11

Wine,dessert,dry

2 fl. oz.

1

Wine,dessert,sweet Wine,light

2 fl. oz. 4 fl. oz.

2 1

Wine,non-alcoholic

8 fl. oz.

0

Wine,regular,dry

1 small glass or 1/2 cup (4 fl. oz.)

2

Wine cooler

1 (8 fl. oz.)

3

Wine sauce

1/4 cup

3

Wine spritzer

1 (8 fl. oz.)

2

Wontons,boiled Wontons,fried

6 6

4 10

Wonton skins (wrappers)

5 skins (3 1/2" squares)

2

Wonton soup

1 cup with 4 wontons

4

Back to Top

Y Name

Amount

Points

Yakitori

1 skewer with 3 tbsp. sauce

6

Yams,cooked

1 large (8 oz.)or 1 cup

3

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Weight Watchers Points

Yam patty,frozen

1 (4 oz.)

1

Yams,sweetened,canned,in syrup Yeast

1 cup (9 oz.) 1 cup

3 0

Yogurt,fat-free,flavored(vanilla,lemon,coffee),sweetened with 1 cup sugar

3

Yogurt,fat-free,fruit-flavored,sweetened with sugar

1 cup

4

Yogurt,fat-free,plain,sweetened with sugar

1 cup

3

Yogurt,frozen,fat-free,no sugar added

1 scoop or 1/2 cup

2

Yogurt,frozen,fat-free,sweetened with sugar

1 scoop or 1/2 cup

2

Yogurt,frozen,low-fat Yogurt,light(artificially sweetened)

1 scoop or 1/2 cup 1 cup

3 2

Yogurt,low-fat,plain

1 cup

3

Yogurt,low-fat,sweetened with sugar,flavored(vanilla,lemon,coffee)

1 cup

4

Yogurt,low-fat,sweetened with sugar,fruit-flavored

1 cup

5

Yogurt,plain

1 cup

4

Yogurt and cucumber salad Yogurt bar,chocolate-covered

1/4 cup 1

1 5

Yogurt-covered pretzels

7 (8 oz.)

3

Yogurt-covered raisins

2 z.

3

Yogurt drink

1 cup (8 fl. oz.)

5

Yorkshire pudding

1 piece (4" square)

6

Yosenabe

2 cups

8

Back to Top Name

Amount

Points

Zabaglione

1/2 cup

4

Zeppole

1 (4" diameter)

5

Ziti, baked

1 cup

5

Zucchini, breaded, frozen (prepared without fat) 6 (3 oz)

4

Zucchini, cooked or uncooked

1 cup

0

Zucchini bread

1 slice (5" x 3/4") 5

Zuppa di pesce

2 cups

12

Zuppa Inglese

1/16 of 10" cake

7

Zwieback

3 (3/4 oz)

2

McDonald's Weight Watchers Points

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Weight Watchers Points

The following are food items from McDonald's menu converted into Weight Watchers Points. The nutritional information was obtained from the McDonald's website.

Menu Item

Points

1% Lowfat Milk, 8 fl oz/1 carton 2 Orange Juice, 6 fl oz/177 ml

2

Coca-Cola Classic ®, small

3

Diet Coke ®, small

0

Sprite ®, small

3

Hi-C ® Orange Drink, small

3

Menu Item

Points

Egg McMuffin

7

Sausage McMuffin

9

Sausage McMuffin with Egg

11

English Muffin

3

Sausage Biscuit

12

Sausage Biscuit with Egg

14

Bacon, Egg & Cheese Biscuit

14

Biscuit

7

Ham and Egg Cheese Bagel

13

Spanish Omlet Bagel

17

Steak and Egg Cheese Bagel

17

Sausage

5

Scrambled Eggs (2)

4

Hasbrowns

3

Hotcakes (plain)

7

Hotcakes (2 pats margarine & syrup) 13 Breakfast Burrito

7

Menu Item

Points

Chicken McNuggets (4)

5

Chicken McNuggets (6)

7

Chicken McNuggets (11) 11

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Hot Mustard Sauce

1

Barbeque Sauce

1

Sweet 'N Sour Sauce

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Weight Watchers Points

Honey

1

Honey Mustard

1

Light Mayonnaise

1

Menu Item

Points

Fruit 'n Yogurt Parfait

8

Fruit 'n Yogurt Parfait w/o granola

6

Vanilla Reduced Fat Ice Cream Cone 3 Strawberry Sundae

6

Hot Caramel Sundae

8

Hot Fudge Sundae

8

Nuts (sundae topping)

1

Butterfinger McFlurry

14

M & M McFlurry

14

Nestle Crunch McFlurry

14

Oreo McFlurry

13

Baked Apple Pie

6

Chocolate Chip Cookie (1 package)

7

McDonaldland Cookies (1 package)

5

Vanilla Shake - small

9

Chocolate Shake - small

9

Strawberry Shake - small

9

Menu Item

Points

Lowfat Apple Bran Muffin 6 Apple Danish

8

Cheese Danish

10

Cinnamon Roll

9

Menu Item

Points

Chef Salad

4

Garden Salad

2

Grilled Chicken Caesar Salad

2

Croutons (1 package)

1

Caesar (1 package)

4

Fat Free Herb Vinaigrett (1 package)

1

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Weight Watchers Points

Honey Mustard (1 package)

4

Ranch (1 package)

5

Red French Reduced Calorie (1 package) 3 1000 Island (1 package)

3

Menu Item

Points

Hamburger

6

Cheeseburger

8

Quarter Pounder

10

Quarter Pounder with Cheese

13

Big Mac

15

Big N' Tasty

13

Big N' Tasty with Cheese

15

Crispy Chicken

13

Filet-O-Fish

12

Chicken McGrill

10

Chicken McGrill (plain w/o mayo) 7 Small French Fries

5

Medium French Fries

11

Large French Fries

13

Super Size French Fries

15

Burger King's Weight Watchers Points The following are food items from Burger King's menu converted into Weight Watchers Points. The nutritional information was obtained from the Burger King's website.

Menu Item

Points

Whopper

16

Whopper with Cheese

19

Double Whopper

22

Double Whopper with Cheese

25

Whopper Jr

10

Whopper Jr with Cheese

11

Bulls-Eye BBQ Deluxe Sandwich 10 Hamburger

8

Cheeseburger

9

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Weight Watchers Points

Bacon Cheeseburger

11

Double Hamburger

12

Double Cheeseburger

16

Bacon Double Cheeseburger

17

Menu Item

Points

BK Big Fish Sandwich

17

BK Broiler Chicken Sandwich

12

Chicken Sandwich

16

Chicken Tenders Sandwich

11

Chicken Club Sandwich

14

Chicken Tenders (4 pieces)

4

Chicken Tenders (5 pieces)

5

Chicken Tenders (6 pieces)

6

Chicken Tenders (8 pieces)

8

French Fries-Small (salted)

5

French Fries-Medium (salted)

8

French Fries-King Size (salted) 12 Onion Rings-Child's

4

Onion Rings-Medium

7

Onion Rings-King Size

12

Jalapeno Poppers (4 pieces)

5

Mozzarella Sticks (4 pieces)

7

Dutch Apple Pie

8

Hershey's Sundae Pie

8

Menu Item

Points

Croissan'wich with Sausage, Egg & Cheese 14 Croissan'wich with Sausage & Cheese

10

Biscuit

7

Biscuit With Egg

10

Biscuit With Sausage

13

Biscuit With Sausage, Egg & Cheese

17

French Toast Sticks-5 Sticks

9

Cini-minis-4 rolls (without Vanilla Icing)

11

Hash Brown Rounds-Small

6

Hash Brown Rounds-Large

9

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Weight Watchers Points

Menu Item

Points

Vanilla Shake - Small

7

Vanilla Shake - Medium

9

Chocolate Shake - Small

7

Chocolate Shake - Small (Syrup added)

8

Chocolate Shake - Medium

9

Chocolate Shake - Medium (Syrup added) 12 Strawberry Shake - Small (Syrup added)

8

Strawberry Shake - Medium (Syrup added) 11 Coca Cola - Medium

6

Diet Coke - Medium

0

Sprite - Medium

5

Tropicana Orange Juice

3

Coffee

0

Reduced Fat Milk-2% Milk Fat

3

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