Weight Watchers Points List

Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.

The Weight Watchers Points Index is part of the old Weight Watchers program and does not hold any significance in the current program.

Weight Watchers is a program that practically works. Weight loss programs are a dime a dozen and it is very important to choose one that suits your current food habits, daily routine, physical structure and obviously, the level of inclination and seriousness. Weight Watchers points list is a well-researched structure in which points are assigned to every food item. In that way, you will get a well constructed exhaustive list of food items with their points and the best part is, you need not give up your favorite food items. Can you believe that? Yes, it is not at all compulsory for you to delete all the attractive chocolate mousse and cheesy hamburgers from your list. Consumption in moderation is the primary keyword of this program and let us find out how.

INDEX:

• PointsPlus 2012
• Weight Watchers PointsPlus
• Weight Watchers Points Index

PointsPlus 2012
Weight Watchers is definitely a constant reminder to those too careless about their body, to buck up and see the sunshine. I mean it when I say that Weight Watchers is a program which has been adored (read worshipped) by people for more than 4 decades now. It has definitely been successful in helping millions of people out of their stupor and led them to start believing in themselves once again. Though the Weight Watchers program has mostly stressed upon the 'perfect diet', it has also included healthy lifestyle changes and exercise regime to lead a healthy, stress-free life.

With the advent of 2012, Weight Watchers has unveiled yet another change in their program PointsPlus 2012, which I am sure, would do good to those who follow it. And, the best part is, this time they have made changes according to the valuable suggestions of their members, which they have been collecting for a whole year.

It has been now known that PointsPlus program has been widely successful among members and has been beneficial in more ways than one. Therefore, perfecting the same idea was what members were expecting in the latest program. PointsPlus 2012 seems to be more flexible and is personalized. This is a great step, as we all know that it is impossible to categorize each person and there is absolutely no chance of two people having same physical structure, mental health and medical history. Therefore, it is but obvious that to personalize the program according to each individual will work very well. Also, the online tools or E-Tools (free for lifetime members) have been enhanced so that members can have easy access to healthy recipes, diet charts and plans, add their views in the comments column, even make changes to the already uploaded recipes and receive help to plan their long-term weight loss goals. For people starting with the Weight Watchers PointsPlus this year, they have put down some very interesting and easy getting started tools. Obviously, with increase in facilities, it is expected that the prices of membership would also increase.

All in all, the new PointsPlus 2012 is working quite well with the members and we just hope it continues to help people manage and maintain their food habits and live healthier lives.
Weight Watchers PointsPlus
Weight Watchers came up with their new approach in the late 2010, known as the PointsPlus system to keep up with the ever-changing trends of food consumption and lifestyle. Again, with the growth in the fields of science and technology, it is obvious that one must constantly re-invent himself. Weight Watchers has proved to be doing just that. Therefore, it would be worthwhile taking a tour of what exactly was this new system and how much different has it been from the previous approach.

• Weight Watchers approach was calorie based previously where the calculation considered calories, fiber grams and fat, keeping in mind the age, weight, height and activity level of a person. But in the PointsPlus approach, the content of the food has been kept in mind, along with the protein content, carbohydrates, fat grams and fiber.
• Nutritional value of the food is considered more important and thus the points have been planned accordingly.
• You get 49 weekly PointsPlus values to use in any way that you want.
• The person following the diet still needs to consume limited points on a daily basis as before, however, the points for food items have changed. They have also increased the "zero points foods". Since, people were going for foods with low points rather than healthy foods, things like whole grains, most fruits and vegetables were given zero points in this new approach.
• In this new system, there are no half PointsPlus values. The new daily PointsPlus target is 29, which is higher than the previous system.
• Activity PointsPlus values can be exchanged with food PointsPlus values. These activity PointsPlus values can be used by you throughout the week or you can use them on a single day.
• The daily PointsPlus target is different for each individual and it is not just based on his/her weight. Factors like height, age, sex and the level of physical activity are also taken into account for calculating the daily PointsPlus target. The PointsPlus calculation is even different for nursing mothers who are following the Weight Watchers program.

For people who were already members of the old points system, it was difficult to bring them on to the new system. Adjusting to the new way was difficult, as the new points range was higher and entirely different. The members had to either call or contact Weight Watchers for finding the new points or follow the new formulas that were available only to the members. There are two formulas:

PointsPlus: (Protein/10.94 + Carbohydrates/9.17 + Fat/3.89 - Fiber/12.49)**
The above formula is meant for calculating the food points. However, there is another one which is used in case one needs points for foods along with alcohol;

PointsPlus: (Protein/10.94 + Carbohydrates/9.17 + Fat/3.89 - Fiber/12.49 + Alcohol/3 - Sugar Alcohol/23)**
(**Note: The formulas given above are not the accurate PointsPlus formulas. A member is the only one entitled to get accurate formulas and detailed information about the program. One either has to buy the entire book set of Weight Watchers PointsPlus program, make an appointment or take an online subscription or purchase a Weight Watchers points calculator from the market.)
[Top]
Weight Watchers Points Index
♦ A ♦ B ♦ C ♦ D ♦ E ♦ F ♦ G ♦ H ♦ I ♦ J ♦ K ♦ L ♦ M ♦ N ♦ O ♦ P ♦ Q ♦ R ♦ S ♦ T ♦ V ♦ W ♦ Y ♦ Z ♦
* For printing the list below click on: Downloadable PDF of the Weight Watchers Points List

** In case you are looking at this article in a small screen (anything smaller than a regular desktop screen), you can find the scroll bar at the bottom of the given list.

Food Item Quantity Points Food Item Quantity Points A- Abalone 3 oz 2 Adobo Sauce (store-bought) 1 tbsp 2 Alfredo Sauce (store-bought) 1/2 cup 10 Almond Butter 1 tsp 1 Almonds 22 nuts 4 Ambrosia 1/2 cup 2 Anchovies 6 or 1 tsp paste 1 Apricots (dried) 6 halves 1 Apricots (fresh) 3 halves 1 Apples (dried) 1/4 cup 1 Apples (fresh) 1 large 2 Applesauce (unsweetened) 1 cup 1 Apple Juice 1/2 cup 1 Antelope (cooked) 1 oz 1 Animal crackers 13 3 America flavored clear water 1 liter 0 Armadillo (cooked) 1 oz 1 Arrowroot 1 tsp 0 Artichokes (cooked) 1 medium 0 Arugula 1 cup 0 Asparagus 12 sears 0 Avocado 1/4 2 B[Back] Baba au rhum 1 8 Babaganosh ¼ cup 3 Bacon (Canadian style) 1 slice 1 Bacon (crisp cooked) 1 slice 1 Bacon (fats) 1 tbsp 3 Bagel 1 small or 1/2 large 3 Bagel chips 1 oz 3 Baked Alaska 1 piece 5 Baking Powder/Soda 1 tsp 0 Baklava 1 piece 5 Bamboo Shoots 1 cup 0 Banana 1 medium 2 Banana Bread 1 slice 5 Banana Chips 1 oz 3 Banana Split 1 serving 19 Barbecue Sauce 1 tbsp 0 Barley 1 cup cooked/uncooked 1/4 cup 3 Bass (striped, cooked) 1 fillet 4 Bean dip 1/2 cup 1 Beans baked 1/2 cup 5 Beans baked (canned) 1/2 cup 2 Beans black (uncooked) 1 pound 31 Beans black 1 cup, cooked 3 Beans (cannellini, cooked) 1/2 cup 1 Beans (Garbanzo, cooked) 1/2 cup 2 Beans (green, cooked) 1cup 0 Beans (kidney, cooked) 1/2 cup 1 Beans (lima, cooked) 1/2 cup 1 Beans (re-fried, canned) 1/2 cup 2 Beans (wax, cooked) 1cup 0 Beans (white, cooked) 1/2 cup 2 Bear (black, cooked) 1 oz 2 Bearnaise sauce 1/4 cup 8 Beaver (cooked) 1 oz 1 Bechamel white sauce 1/4 cup 4 Beef (ground, regular) 1 patty 6 Beef (ground, regular, uncooked) 1 pound 25 Beef (ground, lean, uncooked) 1 pound 22 Beef (regular, cooked) 1 slice 4 Beef (tongue, cooked) 1 oz 2 Beef (dried, store-bought) 7slices 1 Beef (steak, cooked) 1small 7 Beef (steak, lean) 1small 5 Beefalo (cooked) 1 oz 1 Beef Bourguignon 1-1/2 cup 18 Beef stew 1 cup 5 Beer (light) 1 can/bottle 2 Beer (non-alcoholic) 1 can/bottle 1 Beer (regular) 1 can/bottle 3 Beet (cooked) 1cup 0 Beignet 1 (2" diameter) 2 Bialy 1 portion 5 Biscotti 8 mini, 2 small or 1 regular 3 Biscotti Chocolate 8 mini, 2 small or 1 reg. 3 Biscuits (homemade) 1 small 3 Biscuit (cheese) 1 small 5 Bittermelon 1 cup cooked/uncooked 0 Black bean sauce 1 tsp 0 Blackberries 1 cup 1 Black Russian 1 5 Bloody Mary 1 2 Blueberries 1 cup 1 Bluefish (cooked) 1 fillet 1 Borscht (low-calorie, store-bought) 1 cup 0 Boston Brown Bread 1 slice 2 Bread (whole grain) 1 slice 1 Bread (light) 2 slices 1 Bread (pita) 1 slice 1 Bread Crumbs 3 tbsp., dried) 1 Breadsticks 1 piece 2 Bread (focaccia) 1 slice 3 Bread (garlic) 1 slice 4 Bottle Gourd 1 cup 0 Boudin (store-bought) 2 2 Bouillabaisse 2 cups 7 Bouillon 1cup 0 Boysenberries 1cup 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) 1tbsp 0 Brandy 1-1/2 fl. oz. 2 Brazil Nuts 8 nuts 5 Brewer's Yeast 1 tsp 0 Brioche 1 3 Broccoli (cooked/uncooked) 1cup 0 Broccoli Rabe 1 cup 0 Broccoli (stir fry) 1cup 3 Broth (any type) 1 cup 0 Brownie 1 5 Brownie (fat-free) 1 piece 2 Brunswick Stew 1-1/2 cups 5 Bruschetta 1 slice 3 Brussels Sprouts (cooked/uncooked) 1cup 0 Buffalo (water cooked) 1 oz 1 Buffalo wings 3 9 Bulgur cooked 1cup/uncooked 1/4 cup 2 Butter (regular) 1 cup 51 C[back] Cabbage (all varieties, cooked/uncooked) 1 cup 0 Caesar Salad 3 cups 7 Cake (fat-free) 1 slice 4 Cake (sugar-free) 1 slice 5 Calamari (fried) 1/2 cup 11 Calzone 1 7 Candy (chocolate, any type) 1 oz 4 Cannoli 1 9 Cantaloupe 1/4th melon 1 Capers 1 tbsp 0 Caponata 1 cup 2 Cappuccino (fat-free milk) 1 small 1 Cappuccino (machine-made) 1 cup 2 Caraway seeds 1 tsp/tbsp 0 Carambola (star fruit) 1 1 Caramels 1 oz 3 Cardoon 1 cup 0 Caribou (cooked) 1 oz 1 Carne asada 4 oz 10 Carob (unsweetened) 1 tsp 0 Carp 1 fillet cooked 7 Carrots 10 baby or 2 large 0 Carrot Juice (canned) 1/2 cup 1 Casaba Melon 1 cup 1 Cashews (dry-roasted) 14 4 Cassoulet 1 cup 11 Catfish 1 fillet cooked 4 Cauliflower 1 cup or 1 large head 0 Caviar (or other fish roe) 2tbsp 2 Caviar spread 2 tbsp 3 Celery 1 cup or 1 stalk 0 Cellophane Noodles 1 cup cooked 3 Chicory 1 cup 0 Cucumber 1 cup 0 Cereal (hot) 1 cup 4 Cereal (fiber) 1/2 cup 1/2 Cereal bar (fat-free) 1 piece 2 Cereal (cold, bran flakes) 3/4 cup 1 Cereal (cold, frosted) 1 cup 3 Cereal (cold, puffed) 1 cup 1 Cereal (cold, whole grain) 1 cup 2 Ceviche 1/2 cup 2 Challah bread 1 slice 2 Champagne 1 small glass or 1/2 cup 2 Chef's salad (without dressing) 4 cups 8 Cheese (Cheddar) 1 cup 4 Cheese 1 ounce 1 Cottage Cheese 1 cup 3 Cheese (spreadable) 2 tbsp 1 Cheese Wedge (light) 1 1 Cheese with fruit 3-1/2 oz 3 Cheese (Mozzarella) 2 pieces 3 Cheese (Ravioli) 6 pieces 7 Cheese (Parmesan) 5 oz 3 Cherries (fresh) 1 cup 1 Chestnuts 6 small 1 Chicken (fried, frozen) 3 oz 7 Chicken (canned) 1/2 cup 4 Chicken (cooked) 1/2 cup 2 Chicken breast, barbecued with skin (with bone) 1 7 Chicken breast, cooked without skin (no bone) 1 3 Chicken breast, fried with skin (with bone) 1 11 Chicken breast fillet, grilled, refrigerated 1 3 Chicken (drumstick, barbecued with skin and bone) 1 3 Chicken patty (fried, frozen) 1 4 Chicken pieces (nugget-style fried) 6 5 Chicken salad 1/2 cup 6 Chicken salad, store-bought 1/2 cup 5 Chicken soup, hot and spicy 1 cup 4 Chicken stew, canned 1cup 4 Chicken thigh (cooked without skin, no bone) 1 3 Chickpeas, dry 1/3 cup 1 Chili (frozen) 1 cup 12 Chili, low-fat, canned 1cup 4 Chocolate hazelnut cookies 1 piece 2 Chocolate eclair 1 piece 3 Chocolate, any type 2 pieces 3 Chocolate (dark) 5 pieces 4 Chocolate or latte bar 1 1 Chocolate drink 1 cup 3 Chocolate spread 2 tbsp 4 Clams (cooked) 1/2 cup 1 Cobbler (fruit) 1cup 7 Cocoa Hot (instant) 1 cup 2 Coconut 1 tsp 0 Coconut juice or water 1 can 3 Coconut milk 1/4 cup 4 Coffee (Jamaican) 1 cup 2 Coffee (latte or mocha with milk) 1 can 4 Coffee mix (without sugar) 1 cup 1 Cognac 1-1/2 fl. oz. 2 Coleslaw 1/2 cup 4 Cookies (any type) 1 bar 1 Corn (frozen) 6 4 Corn Chowder (canned) 1 cup 4 Crabmeat (canned) 1/2cup 2 Crabmeat (cooked) 1/2 cup 1 Cranberry Juice 1 cup 2 Cranberries, fresh 1 cup 1 Crayfish (canned) 1/2 cup 2 Cream (clotted) 2 tbsp 4 Cream, medium 2tbsp 2 Cruller 1 small 3 Crumpet 1 2 Currants, fresh 1 cup 1 Custard 1 cup 6 D- Daikon 1 cup 0 Daiquiri 1 3 Dairy Shake 1 packet 2 Danish (store-bought) 1 6 Dannon Yogurt, light 4 ounce 1 Dates (fresh) 2 1 Del Monte 1/2 cup 1 Dip, any type 2 tbsp 2 Dolma (store-bought) 4 3 Doro wat 1 cup 7 Donut (store-bought) 1 5 Duck, wild or domestic, without skin, cooked 1/4 duck 5 F- Eclair 1 (4" long) 9 Eggplant, cooked 1 cup 0 Eggs, Fried 1 large 2 Eggs, scrambled 2 5 Egg salad 1/2 cup 7 Egg whites 3 1 Elderberries 1 cup 1 Elk,cooked 1 oz 1 Empanadas 2 3 Endive, Belgian (French) 1 cup 0 F- Fadge 1 cup 3 Falafel patties 4 10 Fennel 1 cup 0 Fettuccine Alfredo 1 cup 16 Fiddlefern (fiddlehead greens) 1cup 0 Fig, fresh 1 0 Filo dough, frozen 1 oz 2 Fish (Anchovies, canned in oil, drained) 6 1 Fish, baked, stuffed 1 serving 8 Fish, Blackened 1 fillet 12 Fish, Bluefish, cooked 1 fillet 6 Fish, Carp, cooked 1 fillet 7 Fish, Catfish, cooked 1 fillet 6 Fish, Cod, cooked 1 fillet 4 Fish, Dried 1 oz 2 Fish, Eel 1 oz 2 Fish, Flounder 1 fillet 4 Fish, Fried 1 fillet 12 Fish, Haddock, cooked 1 fillet 4 Fish, Halibut, cooked 1 fillet 5 Fish, Herring, cooked 1 oz 1 Fish, Mackerel, cooked 1 fillet 8 Fish (dolphin fish), cooked 1 fillet 4 Fish, Salmon, cooked 1fillet 7 Fish, Sardines, canned in oil, drained 5 3 Fish, Swordfish, cooked 1steak 4 Fish, Trout, cooked 1 fillet 8 Fish, Tuna, cooked 1 fillet 6 Fish amandine 1fillet 13 Fish Fillet (battered, frozen) 1 small 5 Flan 3/4 cup 8 Flour, any type 1 tsp 0 Focaccia 1 piece 25 French Fries (frozen, baked) 15 2 French Toast (frozen) 2 slices 5 Fried ice cream 1 scoop 9 Fruit salad 1 cup 2 Fudge 1 piece 3 Frosting (regular) 2 tbsp 3 Fruit Cocktail (unsweetened, canned) 1 cup 2 G[back] Gazpacho (canned) 1cup 1 Gelatin (fruit flavored) 1/2 cup 2 Gherkins fresh 1 cup 0 Gin 1 jigger 2 Gnocchi (frozen) 1 cup 7 Goat meat, cooked 1 oz 1 Gobo (burdock) 1/2 cup 1 Goose, wild, cooked 1 oz 1 Gooseberries 1 cup 1 Gourd, white, flowered 1 cup 0 Grapefruit 1 2 Grapefruit juice, any type 1/2 cup 1 Grapes 1 cup 1 Grape juice 1/2 cup 1 Green papaya 1 cup 1 Guacamole (store-bought) 1/2 cup 2 Guava 1 1 Guinea hen, cooked 1 oz 1 Gum, chewing with sugar or sugarless 1 piece 0 Gumdrops 8 3 H- Haddock 1 fillet 4 Halibut 1 fillet 4 Halvah 1piece 5 Ham, cooked 1 slice 3 Haroset 1 cup 4 Hazelnuts 20 nuts 4 Highball 1 3 Hush puppies 2 4 Hoisin sauce 1 tsp 0 Hollandaise sauce 1/4 cup 8 Honey 1 tbsp 1 Honeydew melon 1/8 1 Horseradish, prepared 1 tbsp 0 Hummus, any type 1/4 cup 3 I- Ice cream, fat-free, no sugar added 1 scoop 2 Ice cream, light, no sugar added 1 scoop 2 Ice cream, premium 1 scoop 7 Ice cream, regular 1 scoop 4 Ice cream soda 1 8 Irish coffee 1 4 J- Jackfruit 1/2 cup 2 Jalapenos, stuffed 2 4 Jam, jelly or preserves 1 tbsp 1 Jelly beans 10 2 Jerusalem artichokes 1 cup 0 Jicama (yam bean root) 1 cup 0 K- Kabobs, beef, chicken or lamb 2 skewers 8 Kabobs, fish 2 skewers 6 Kasha (buckwheat groats) 1 cup cooked 3 Kataifi 1piece 5 Ketchup 1/4 cup 1 Kidney, cooked 1/2 cup 2 Kiwi fruit 1 1 Knish, any type 1 6 Knockwurst 2 5 Kreplachs (boiled) 2 5 Kugel (lokshen) 1piece 7 Kumquats 10 small/5 medium 1 L- Ladyfingers, store-bought 1 large/2 small 1 Lamb, ground, cooked 1/2 cup 4 Lamb, lean 1 slice 3 Lard 1 tbsp 3 Lasagna, chicken, frozen 1 cup 5 Lasagna, vegetable, frozen 1 cup 5 Latte, made with low-fat milk 1 small 3 Lavash 1/4 of 10" cracker or 2-1/4 oz. 6 Leeks, cooked or uncooked 1 cup or 2 oz. 0 Lemon 1 0 Lemonade 1 cup 2 Lentils, dry 1/3 cup 1 Lettuce, any type 1 cup 0 Lychees, fresh 10 medium (6 oz.) 1 Licorice 1 oz. 2 Liqueurs, any type 1 jigger 4 Liquor (gin, rum, scotch, tequila, vodka, whiskey) 1 jigger 2 Liver, beef, cooked 1 slice 2 Liver, chicken, cooked 1/2 cup 2 Liverwurst 1 oz. 3 Lobster meat, canned 1/2 cup or 4 oz. 2 Lobster salad 1/2 cup 4 Lobster, steamed 1 3 Loganberries 1 cup (5 oz.) 1 Lollipop 1 1 Loquats 10 (6 oz.) 1 Lotus root, cooked 1 cup or 16 slices 1 Luncheon meat, canned 2 oz. 5 M[back] Macadamia nuts 12 nuts (1 oz. shelled) 5 Macaroni 1 cup cooked 3 Macaroni salad 1/2 cup 6 Macaroons 2 2 Mackerel, canned 1/4 cup 2 Mackerel, cooked 1 fillet 8 Mandarin orange, fresh 1 1 Mandelbrot 2 slices 2 Mango 1 2 Manhattan 3 Manicotti shells,dry 2 2 Maraschino cherry 1 0 Margarine, fat-free 4 tbsp 1 Margarine, regular 1 tsp 1 Margarita 1 5 Marinara sauce 1/2 cup 3 Marshmallows 2 medium 1 Martini 1 3 Marzipan 1 oz 3 Matzo, any type 1 board 2 Mayonnaise, fat-free 4 tbsp 1 Mayonnaise, regular, commercial and homemade 1 tsp 1 Meat, canned 2 oz 3 Meat, ground, cooked 1 patty 6 Meat loaf 1 slice 8 Menudo, canned 1 cup 4 Mexican coffee 1 (with 2 tbsp whipped cream) 3 Milk, calcium-fortified (1%) 1 cup 2 Milk, calcium-fortified, skim 1 cup 2 Milk, evaporated, whole 1/2 cup 3 Milk, instant non-fat dry 1/3 cup powder 2 Milk, lactose-reduced, nonfat 1 cup 2 Milk, sweetened, condensed 1/3 cup 7 Milk, whole 1 cup 4 Milk shake, any flavor 1 9 Millet 1/3 cup cooked or 3/4 oz. uncooked 1 Mimosa 1 2 Mincemeat, store-bought 1/4 cup 3 Minestrone soup 1 cup 4 Mint, chocolate-covered 1 (2-1/2" diameter) 3 Moose, cooked 1 oz. 1 Mornay sauce 1/4 cup 4 Muffin, any type (other than bran) 1 large 6 Muffin, bran 1 large 5 Mulberries 1 cup 1 Mulligatawny soup 1 cup 1 Mushrooms 1 cup 0 Mussels, cooked 1/2 cup 1 N- Napoleon 1 (4-1/2" x 2" x 1-1/2") 13 Nectar, any type 1/2 cup 1 Nectarine 1 1 Noodles, egg 1 cup cooked or 1-1/2 oz. uncooked 3 Nuoccham 1 tbsp 0 Nuts, mixed 1 oz. shelled 4 O- Oat milk, any flavor 1 cup 2 Oil, vegetable 1 tsp 1 Okra, cooked 1 cup 0 Olives 10 small or 6 large 1 Onions, cooked 1 cup 1 Opossum, cooked 1 oz 1 Orange 1 1 Orange juice, any type 1/2 cup 1 Ostrich, cooked 1 oz 1 Oysters, cooked 1/2 cup 1 P- Paella 1 cup 7 Pancake (homemade, frozen or made from mix) 1 2 Panettone 1/12 of 9" tube 6 Papaya 1/2 (8 oz.) or 1 cup (5 oz.) 1 Paprikash 2 cups 9 Parsnips, cooked or uncooked 1 cup 1 Passion fruit 3 1 Pasta, any type 1 cup cooked or 1-1/2 oz. uncooked 3 Peach, fresh 1 1 Peanuts 40 4 Peanut butter 1 tbsp 2 Pear, fresh 1 1 Peas, dry, split 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1 Pecans 14 halves 5 Pepper, bell/chili 1 cup 0 Pepperoni 1 oz. 4 Perch, cooked 1 fillet 4 Pesto sauce 2 tbsp 1 Pheasant, cooked 1 oz. 1 Pickle, unsweetened 1 cup/1 medium 0 Pie crust, any type 1/8 of 9" one-crust pie 5 Pigeon, cooked 1 oz. 1 Pike, cooked 1 fillet 4 Pimientos, canned 1 cup, 6 whole or 8 oz. 0 Pina colada 1 6 Pineapple, fresh 1/4 (12 oz.) or 1 cup 2 Pineapple juice 1/2 cup (4 fl. oz.) 1 Pistachios 40 nuts 4 Plums 2 1 Polenta 1/4 cup cooked 4 Pomegranate 1 2 Pomelo (pummelo) 1 3 Popcorn, buttered, popped 3 cups 7 Pork, cooked 1 slice, 1 chop, 1/2 cup cubed or shredded 5 Pork rinds 1 oz. 4 Pork (lean, cooked) 1 slice, 1 chop, 1/2 cup cubed or shredded 3 Potato, white/sweet 1 large 3 Potato chips 14 4 Potatoes, mashed 1/2 cup 2 Potatoes, home-fried 1 cup 4 Potato salad 1/2 cup 6 Poultry, ground, cooked 1 patty 5 Poultry, ground, lean (10% or less fat) cooked 1 patty 4 Pretzels, hard or Bavarian 1 2 Prickly pear (cactus pear) 1 1 Profiterole 1 small 2 Prunes 2 1 Pudding, any flavor 1 cup 7 Pumpkin 1 cup 0 Pumpkin leaves 1 cup 0 Q[back] Quail, cooked 1 oz. 2 Quenelles 8 14 Quince 1 1 Quinoa 2 tbsp dry 1 R- Rabbit, cooked 1 oz. 1 Raccoon, cooked 1 oz. 2 Radish, white 1 cup 0 Raisins 1/4 cup 2 Raspberries 1-1/2 cups 1 Ratatouille 1 cup 5 Red snapper, cooked 1 fillet 4 Relish, any type 1 tsp 0 Remoulade sauce 1 tbsp 2 Rice, brown 1 cup cooked 4 Rice, white 1 cup 4 Rice crackers 8 1 Risotto 1/2 cup 4 Roux, store-bought 1 tbsp 5 Rugelach 1 piece 3 Rum 1 jigger 2 S- Saimin 1 cup 2 Salad, mixed greens 1 cup 0 Salami, any type 1 oz. 3 Salmon, smoked 1 oz. 1 Salsa 1/2 cup 0 Saltines 6 2 Sangria 4 fl. oz. 2 Sausage, beef or pork, cooked 1 link or patty 3 Scallions (green onions) 1 cup or 16 medium 0 Scallops, cooked 1/2 cup 1 Schnapps, any flavor 1 fl. oz. 2 Scone 1 triangle 5 Scotch 1 jigger 2 Screwdriver 1 4 Seafood salad, store-bought 1/2 cup 6 Seeds, caraway/poppy/sesame 1 tsp 0 Seeds, pumpkin or sunflower 1 tbsp 1 Seitan 2 slices 1 Shallots 1 cup or 6 oz. 0 Shark, cooked 1 steak 4 Sharon fruit 3 oz. 1 Shells, jumbo, dry 3 2 Sherry, dry or sweet 3 fl. oz. 2 Shrimp, cooked 1/2 cup 1 Shrimp, canned 1/2 cup 4 Sloppy joe 1 8 Smelt, cooked 1 oz. 1 Snow peas (Chinese pea pods) 1 cup 0 Soda, club 1 can or bottle 0 Soft drinks, diet, any flavor 1 can or bottle 0 Sole, cooked 1 fillet 4 Sour cream, light 3 tbsp 1 Sour cream, regular 1 tbsp 1 Soybeans, dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1 Soy cheese, regular 1 slice 2 Soy flour 3 tbsp 2 Soy milk 1 cup 2 Soy sauce 1 tbsp 0 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 Spanish sauce 1/2 cup 1 Spinach, cooked or uncooked 1 cup 0 Sports drink 1 cup 1 Sprouts, alfalfa/bean 1 cup 0 Squab 1 oz. cooked 1 Squid, cooked 3 oz. 2 Squirrel, cooked 1 oz. 1 Steak, cooked 1 small 7 Steak, lean 1 small 5 Strawberries, fresh or frozen 1 cup 1 Strudel, any type 1 piece 8 Sugar, any type 1 tbsp 1 Sweetbreads, cooked 1 oz. 1 Sweet potatoes in syrup, canned 1 cup 4 Swordfish, cooked 1 steak 4 Syrup, regular, any type 1 tbsp. 1 Szechuan chicken,frozen 1 cup 5 T Tabouli 1/2 cup 4 Taffy 1 oz. 3 Tahini (sesame paste) 2 tbsp. 3 Tamarinds 10 1 Tangelo 1 1 Tangerine 1 1 Tapioca 1 tsp. uncooked 0 Taquitos, frozen 2 3 Tartar sauce 1 tbsp 2 Tart shell 1 (4" diameter) 6 Tea, decaffeinated or regular, sweetened 1 cup 2 Tequila 1 jigger 2 Thai coffee or tea 1 cup 6 Tirami su 1 piece 10 Tofu, any type 1/3 cup 2 Tomato, regular, fresh 1 cup or 1 medium 0 Tomatoes, cherry 12 0 Tomato juice 1 cup 0 Tomato paste, canned 1/4 cup 0 Tomato puree, canned 1/2 cup 0 Tortilla, any type 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter) 2 Tripe, cooked 1 oz. 1 Trout, rainbow, cooked 1 fillet 4 Tuna, canned in water, drained 1/2 cup 3 Tuna, cooked 1 steak 4 Turkey, ground, cooked 1 patty 5 Turkey, lean, ground, cooked 1 patty 4 Turnips, cooked 1 cup 0 V- Veal, regular, cooked 1 slice, 1 chop, 1/2 cup cubed or shredded 4 Veal, lean, cooked 1 slice, 1 chop, 1/2 cup cubed or shredded 3 Vegetable juice, mixed 1 cup 0 Vegetable oil 1 tsp 1 Vegetables, fried 1 cup 6 Vegetables, mixed, drained 1/2 cup 0 Venison, cooked 1 oz. 1 Vichyssoise 1 cup 5 Vinegar 1 tbsp. 0 Vodka 1 jigger 2 W Waffle, any type 1 (7" square) 6 Waffle, any type, made from mix/frozen 1 (4" square) or 1-3/4 oz. 2 Waldorf salad 1/2 cup 6 Walnuts 14 halves 5 Water chestnuts 1 cup 1 Watercress 1 cup 0 Watermelon 2" slice or 1 cup 1 Water or mineral water 1 cup 0 Wax gourd (Chinese winter melon) 1 cup 1 Wheat germ 3 tbsp 1 Whiskey 1 jigger 2 Whiskey sour 1 3 Whitefish and pike, large, store-bought 1 2 Whiting, cooked 1 fillet 4 Wiener schnitzel 4 oz. 11 Wine, dessert, dry 2 fl. oz. 1 Wine, dessert, sweet 2 fl. oz. 2 Wine sauce 1/4 cup 3 Wontons, boiled 6 4 Wontons, fried 6 10 Y Yams, cooked 1 large or 1 cup 3 Yams, sweetened, canned in syrup 1 cup 3 Yeast 1 cup 0 Yogurt, fat-free, flavored, sweetened with sugar 1 cup 3 Yogurt, frozen, fat-free, no sugar added 1 scoop or 1/2 cup 2 Yogurt, frozen, low-fat 1 scoop or 1/2 cup 0 Yogurt, plain 1 cup 4 Yogurt drink 1 cup 5 Z[back] Zabaglione 1/2 cup 4 Zeppole 1 (4" diameter) 5 Zucchini, breaded, frozen 6 4 Zucchini bread 1 slice 5 Zuppa di pesce 2 cups 12 Zwieback 3 (3/4 oz) 2 You will notice, that more the quantity of fats a food item contains, more is the point. Remember that you have to restrict yourself within the points for losing those extra pounds and try to consume more of fiber rich foods like fruits and vegetables, which have fewer points. Lastly, if I have somehow forgotten to include your Weight Watchers food points for your favorite item, fret not. Weight Watchers points system works on a very simple formula;

Points: Calories/50 - (Fiber x 0.2) + (Fat x 0.08)You can also check your point range for your body size, through the following list:

Weight Points Weight Points 150 pounds 18 to 23 points 150 to 174lbs 20 to 25 points 175 to 199lbs 22 to 27 points 200 to 224lbs 24 to 29 points 225 to 249lbs 26 to 31 points 250 to 274lbs 28 to 33 points 275 to 299lbs 29 to 34 points 300 to 324lbs 30 to 35 points 325 to 349lbs 31 to 36 points Over 350lbs 32 to 37 points
So, now that the secret is out, you can make your own personalized weight loss program and calculate points for anything on planet earth (restricted to food items only). By following the Weight Watchers points program, you can easily make delicious Weight Watchers recipes and keep a tab on your daily intake without compromising with the quality or taste of your food. It is not only a great way of staying healthy and fit, but also a lifestyle worth embracing.

1. Prev:Weight Watchers Grocery List
2. Next:Weight Watchers Points Per Day