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Weight Watchers Points Guide

Weight Watchers Points Guide

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Published by Netkarma

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Published by: Netkarma on Dec 20, 2012
Copyright:Attribution Non-commercial

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12/20/2012

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food lists: everyday, ethnic and 0-
POINTS 
These food lists were designed for quick and easy "offline" reference. The ordering of some foods names may beslightly different on these printable versions than in the online database.
A.
 
FoodPortion
POINTS 
Almonds
22 nuts (1 oz)4
Apple juice
1/2 cup1
Apples
dried1/4 cup (3/4 oz)1fresh1 large (8 oz)1 small (4 oz)21
Applesauce, unsweetened
1 cup1
Apricots
dried6 halves (3/4 oz)1fresh3 (4 oz)1
Artichoke hearts
1 cup1
Asparagus
12 spears or 1 cup0
Avocado
1/4 (2 oz)2
B.
 
FoodPortion
POINTS 
Bagel, any type
1 small or 1/2 large (2 oz)3
Bagel, with cream cheese andlox
1 large12
Banana
1 (6 oz)2
Barbecue sauce
1/4 cup1
Barley, cooked
1 cup3
Beans, cooked:
baked1/2 cup5baked, vegetarian, canned1/2 cup2black1/2 cup1cannellini1/2 cup1garbanzo1/2 cup2green or wax1 cup0kidney1/2 cup1lima1/2 cup1navy1/2 cup2pinto1/2 cup2refried1/2 cup3• refried, fat-free or regular,canned1/2 cup2soybeans1/2 cup3white1/2 cup2
Beef:
ground1 patty (3 oz)6ground, lean1 patty (3 oz)6lean1 slice o1/2 cup cubed or shredded3
 
(2 oz)regular1 slice o1/2 cup cubed or shredded(2 oz)4steak1 small (4 oz)10steak, lean1 small (4 oz)5
Beef stew
1 cup5
Beets
1 cup0
Biscotti
8 mini,2 small, or 1 regular (1 oz)3
Biscuits:
homemade1 small (2" diameter)3refrigerated1 small (2 1/2" diameter) o1/2 large2
Blackberries
1 cup1
Blintz, cheese
15
Blueberries
1 cup1
Bologna, any type
1 slice (1 oz)2
Bratwurst
2 oz5
Breads:
• any type (other than thoselisted here)1 slice (1 oz)2corn2" square3garlic1 slice (1 oz)5• high-fiber (3 g or moredietaryfiber per slice)1 slice (1 oz)1pita, any type1 small o1/2 large (1 oz)1reduced-calorie, any type2 slices (1 1/2 oz)1
Bread crumbs, dried
3 Tbsp2
Broccoli
1 cup0
Brownie
1 (2" square)5
Brussels sprouts
1 cup0
Buffalo wings, cooked
39
Bulgur, cooked
1 cup2
Burritos:
bean1 medium (8")8bean1 small (6")5• bean and cheese, store-bought16
Butter, regular or whipped
1 tsp1
C.
 
FoodPortion
POINTS 
Cabbage
1 cup0
Cakes:
angel food1/16 of 10" tube2pound1 slice (5"x3"x1")8with icing, homemade1/12 of 9" layer cake o3" square12with icing, store-bought1 slice (3 oz)7
Candies:
chocolate2 assorted pieces,4
 
1/2 candy bar, or 2 Tbsp chips (1 oz)fudge, plain1 piece (1"x2")3hard1 oz2
Cantaloupe
1/4 melon (8 oz) or 1 cup1
Cappuccino:
made with fat-free milk1 grande (16 fl oz)2made with low-fat milk1 grande (16 fl oz)3made with whole milk1 grande (16 fl oz)4
Caraway Seeds
1 tsp0
Carrots:
cooked1 cup1raw1 cup0
Cashews
14 nuts (1 oz)4
Cauliflower 
1 cup0
Celery
1 cup0
Cereals, cooked:
cream of rice1 cup3cream of wheat1 cup2farina1 cup2grits1 cup3oatmeal1 cup2
Cereals, ready-to-eat:
• any type (other than thoselisted here)1 cup2raisin bran3/4 cup2fortified1 cup2frosted1 cup3granola1/2 cup4granola, low-fat1/2 cup3nuggets1/2 cup3puffed1 cup1shredded wheat1 biscuit1wheat germ3 Tbsp1
Cereal bars:
fat-free12regular13• granola bar, any type (other thanthose listed here)13• granola bar, chocolate-covered14granola bar, reduced-calorie12
Cheeses:
cottage2 Tbsp1- fat free1 cup3- low-fat (1%)1 cup3- reduced-fat (2%)1 cup4- regular (4%)1 cup5cream2 Tbsp1- fat free4 Tbsp1- light2 Tbsp2- regular (4%)1 Tbsp1feta1/4 cup (1 1/3 oz)3hard or semisoft, dairy or soy2 Tbsp1

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