The information below was compiled using the nutrition values in ‘The Biggest Loser Complete Calorie Counter’,with calorie counts for over 5,000 different food items. The POINT® values are calculated using the information contained in the book and are accurate as of its publishing date.

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WW POINTS® FOR VEGETABLES

ITEM SERVING SIZE POINTS®
alfalfa sprouts 1/2 cup 0
artichoke 1 medium 1
artichoke 1 large 1
artichoke, Jerusalem 1/2 cup 1
artichoke hearts, cooked, with salt, drained 1/2 cup 0
artichoke hearts, French, cooked, without salt, drained 1/2 cup 0
artichoke hearts, Globe, cooked 1/2 cup 0
artichoke hearts, marinated 1/2 cup 1
arugula (rocket) 4 oz 0
arugula (rocket), chopped 1 cup (0.7 oz) 0
asparagus, cooked, from frozen 4 oz 0
asparagus, white, cooked 4 oz 0
asparagus tips 4 oz 0
bamboo shoot, cooked 1 (5 oz) 0
bamboo shoot (sliced) 1 cup 0
bamboo shoot, sliced, cooked, with salt, drained 1 cup 0
bamboo shoot, sliced, cooked, without salt, drained 1 cup 0
beet, green 1 cup 0
beet, green, cooked, with salt, drained 1 cup 0
beets, cooked, with salt 1/2 cup 0
beets, cooked, without salt 1/2 cup 0
beets, julienned, canned 1/2 cup 0
beets, pickled, whole, canned 1/2 cup 1
beets, pickled, with onions 1/2 cup 1
beets, small, whole, canned 1/2 cup 0
bell pepper, chopped 1 cup 0
bell pepper, chopped, steamed 1 cup 0
bell pepper, chopped, stir-fried 1 cup 0
bell pepper, green 1 medium 0
bell pepper, green, dehydrated 1 oz 1
bell pepper, rings, fresh 5 0
bell pepper, roasted with brine 2 oz 0
bell pepper, strips, fresh 10 0
bitter gourd (balsam pear), cooked, without salt, drained 1 cup 0
bitter gourd (balsam pear) tip 1 cup 0
borage, cooked, with salt, drained 3 oz 0
borage, cooked, without salt, drained 3 oz 0
borage, cut into pieces 1 cup 0
broccoflower 1 cup 0
broccoflower, steamed 1 cup 0
broccoli, Chinese 1 cup 0
broccoli, Chinese, cooked 1 cup 0
broccoli, chopped, cooked 1 cup 0
broccoli, florets 1 cup 0
broccoli, leaves, chopped 1 cup 0
broccoli, spear 1 5″ 0
broccoli, stalk 1 medium 0
broccoli, stalk, cooked, with salt, drained 1 5″ 0
broccoli, steamed 1 cup 0
broccoli, stir-fried 1 cup 0
broccoli raab 1 cup 0
broccoli raab, cooked 1 cup 0
Brussels sprouts 1 cup 0
Brussels sprouts, baby, with butter sauce, frozen 1/2 cup 0
Brussels sprouts, cooked, with salt, drained 1 cup 0
Brussels sprouts, cooked, without salt, drained 1 cup 0
Brussels sprouts, frozen 1 cup 0
burdock root 1/2 cup 0
burdock root, cooked, with salt, drained 1/2 cup 0
burdock root, cooked, without salt, drained 1/2 cup 0
butterbur, chopped, canned 1 cup 0
butterbur, cooked, with salt, drained 1 cup 0
butterbur, cooked, without salt, drained 1 cup 0
butterhead lettuce 1 5″ head 0
butterhead lettuce 5 small leaves 0
butterhead lettuce 5 medium leaves 0
butterhead lettuce 5 large leaves 0
cabbage 1 small leaf 0
cabbage 1 medium leaf 0
cabbage 1 large leaf 0
cabbage 1/4 small head 0
cabbage 1/4 medium head 0
cabbage, bok choy, cooked, drained 1 cup 0
cabbage, bok choy, shredded, drained 1 cup 0
cabbage, chopped 1 cup 0
cabbage, coleslaw 1/4 cup 0
cabbage, cooked, drained 1/4 large head 1
cabbage, Japanese, pickled 1/2 cup 0
cabbage, Korean, pickled (kimchee) 1/2 cup 0
cabbage, Napa cooked 1 cup 0
cabbage, pak choi, cooked, drained 1 cup 0
cabbage, red 1/8 medium head 0
cabbage, red 1/8 large head 0
cabbage, red, pickled 1/4 cup 1
cabbage, red, raw 1/8 small head 0
cabbage, red, raw 1/4 small head 0
cabbage, red, sweet & sour 1/4 cup 1
cabbage, savoy, shredded 1 cup 0
cabbage, shredded 1 cup 0
cabbage, shredded, cooked, with salt, drained 1 cup 0
cabbage, swamp, chopped 1 cup 0
cabbage, swamp shoot 1 0
cardon, cooked, with salt, drained 1 cup 0
cardon, cooked, without salt, drained 1 cup 0
cardon, shredded 1 cup 0
carrot 1 medium 0
carrot, baby 1 medium 0
carrot, baby 1 large 0
carrot, baby 1/2 cup 0
carrot, chopped 1/2 cup 0
carrot, cooked, with salt, drained 1/2 cup 0
carrot, cooked, without salt, drained 1/2 cup 0
carrot, glazed 1/4 cup 1
carrot, grated 1/2 cup 0
cassava 1/4 cup 1
cassava, bitter, dried 1 oz 2
cassava, yuca blanca, chopped, cooked 1/4 cup 1
cauliflower 1/4 small head 0
cauliflower 1/4 medium head 0
cauliflower 1/4 large head 0
cauliflower, cooked, with salt, drained 1 cup 0
cauliflower, cooked, without salt, drained 1 cup 0
cauliflower, florets 1 cup 0
cauliflower, florets, cooked 1 cup 0
cauliflower, green 1 cup 0
cauliflower, green, florets 1 cup 0
celery, chopped 1 cup 0
celery, pickled 1/2 cup 0
celert root (celeriac) 1/2 cup 0
celert root (celeriac), cooked, with salt, drained 1/2 cup 0
celert root (celeriac), cooked, without salt, drained 1/2 cup 0
celery 1 small stalk 0
celery 1 medium stalk 0
celery 1 large stalk 0
celery, cooked 1 stalk 0
celery, cut into 4 strips 1 cup 0
chayote squash 1 cup 0
chayote squash, cooked, with salt 1 cup 0
chayote squash, cooked, without salt 1 cup 0
cherrt tomatoes, red 1 cup 0
cherrt tomatoes, yellow 1 cup 0
chicory, green, chopped 1 cup 0
chicory, red, chopped 1 cup 0
chicory root 1 cup 1
chrysanthemum, garland, cooked, drained 1 cup 0
chrysanthemum, garland, steamed 1 0
chrysanthemum, leaves, chopped 1 cup 0
collard greens, chopped 1 cup 0
collard greens, chopped, cooked, with salt, drained 1 cup 0
collard greens, with ham 1/2 cup 1
collard greens, with pork 1/2 cup 1
corn, sweet white 1/2 cup 1
corn, sweet white 1 small ear 1
corn, sweet white 1 large ear 2
corn, sweet yellow 1/2 cup 1
corn, sweet yellow 1 small ear 1
corn, sweet yellow 1 large ear 2
corn, sweet yellow, cooked, with salt 1/2 cup 1
cowpeas, canned, with pork 1/2 cup 1
cowpeas, cooked, with salt, drained 1/2 cup 1
cowpeas, cooked, without salt, drained 1/2 cup 1
cowpeas, frozen 1/2 cup 2
cowpeas, leafy tips 1 cup 0
cucumber 1 (8″) 1
cucumber, bitter, cooked, drained 1 cup 0
cucumber, peeled, pared, chopped 1 cup 0
cucumber, peeled, sliced 1 cup 0
cucumber, sliced, unpeeled 1 cup 0
dandelion greens 1 cup 0
dandelion greens, chopped, cooked, with salt, drained 1 cup 0
dandelion greens, chopped, cooked, without salt, drained 1 cup 0
dandelion leaf 1 cup 0
eggplant, cubed, cooked, with salt, drained 1 cup 0
eggplant, cubed, cooked, without salt, drained 1 cup 0
eggplant, Japanese, cooked 1 cup 0
eggplant, peeled 1 1
eggplant, pickled 1/2 cup 0
eggplant, unpeeled 1 2
endive 1/2 head 0
endive, Belgian 1 head (2 oz) 0
endive, Belgian, chopped 1 cup 0
endive, chopped 1 cup 0
endive, curly 1/2 head 0
endive, curly, chopped 1 cup 0
epazote 5 sprigs 0
epazote 1 cup 0
eppaw 1/4 cup 1
fennel bulb 4 oz 0
fennel bulb, sliced 1 cup 0
fiddlehead fern 2 oz 0
fiddlehead fern, frozen 2 oz 0
garlic 1 clove 0
garlic, chopped 1 tsp 0
gingerroot, grated 1 tbsp 0
gingerroot, slices 3 0
gourd, bottle, cooked, with salt 1 cup 0
gourd, calabash, cooked 1 cup 0
gourd, dishcloth, cooked 1/2 cup 2
gourd, strip, dried (kanpyo) 1/4 cup 1
gourd, wax, cooked, without salt 1 cup 0
grape leaves 1 cup 0
grape leaves, canned 1 0
green beans 1 cup 0
green beans, frozen 1 cup 0
green beans, Italian, frozen 1 cup 1
green beans, with almonds, frozen 1 cup 1
green beans, with bacon 4 oz 1
jicama (yambean), chopped 1/2 cup 0
jicama (yambean), cooked, with salt 1/2 cup 0
jicama (yambean), sliced 1 cup 0
jicama (yambean), sliced, cooked 1/2 cup 0
jute, cooked, with salt 1/2 cup 0
jute, cooked, without salt 1/2 cup 0
kale, curly, chopped 1 cup 0
kale, curly, cooked, without salt 1 cup 0
kale, frozen 1 cup 0
kale, Scotch, chopped 1 cup 0
kale, Scotch, cooked, with salt 1 cup 0
kohlrabi, chopped 1 cup 0
kohlrabi, sliced 5 slices 0
kohlrabi, sliced, cooked 1 cup 1
lambsquarters, chopped 1 cup 0
lambsquarters, cooked, with salt 1 cup 0
leeks, chopped 1 cup 1
leeks, chopped, cooked, with salt 1 cup 0
leeks, chopped, cooked, without salt 1 cup 0
leeks, sliced 10 slices 1
lentil sprouts 1/4 cup 0
lettuce, bibb 4 small leaves 0
lettuce, bibb 4 medium leaves 0
lettuce, bibb 4 large leaves 0
lettuce, bibb 1 5″ head 0
lettuce, Boston 4 medium leaves 0
lettuce, Boston 1 5″ head 0
lettuce, butterhead 4 medium leaves 0
lettuce, butterhead 1 5″ head 0
lettuce, celtuce 4 leaves 0
lettuce, crisphead 4 medium leaves 0
lettuce, iceberg 4 large leaves 0
lettuce, iceberg, chopped 1 cup 0
lettuce, iceberg, shredded 1 cup 0
lettuce, looseleaf 4 leaves 0
lettuce, looseleaf, shredded 1 cup 0
lettuce, manoa, chopped 1 cup 0
lettuce, redleaf 4 inner leaves 0
lettuce, redleaf 1 head 0
lettuce, redleaf, shredded 1 cup 0
lettuce, romaine 4 leaves 0
lettuce, romaine 5 inner leaves 0
lettuce, romaine, chopped 1 cup 0
lotus root, seeds 1 oz 1
lotus root, sliced into 2.5″ pieces 5 0
mache (lamb”s lettuce) 1 cup 0
malabar spinach, cooked 1 cup 0
mountain yam, cooked 1/2 cup 1
mountain yam, cubed, steamed, with salt 1/2 cup 1
mountain yam, cubed, steamed, without salt 1/2 cup 1
mung bean sprouts 1/2 cup 0
mung bean sprouts, cooked, with salt 1/2 cup 0
mung bean sprouts, cooked, without salt 1/2 cup 0
mung bean sprouts, stir-fried 1/2 cup 0
mushrooms, brown Italian 5 0
mushrooms, chanterelle 4 pieces 0
mushrooms, cremini 5 0
mushrooms, enoki 5 medium 0
mushrooms, enoki 5 large 0
mushrooms, morel, dried 4 0
mushrooms, oyster 1 oz 0
mushrooms, oyster, dried 4 0
mushrooms, pickled 4 0
mushrooms, porcini, dried 4 0
mushrooms, portobello 2 oz 0
mushrooms, portobello, dried 4 0
mushrooms, portobello, grilled 3 oz 0
mushrooms, shiitake, dried 1 tbsp 0
mushrooms, shiitake, cooked 5 0
mushrooms, shiitake, pieces, cooked 1/2 cup 0
mushrooms, straw, canned, drained 1/2 cup 0
mushrooms, straw, Padi, dried 4 0
mustard greens, chopped 1 cup 0
mustard greens, chopped, cooked 1 cup 0
mustard greens, chopped, cooked, with salt 1 cup 0
mustard greens, frozen 1 cup 0
mustard spinach 1 cup 0
nopales cactus, cooked 1 cup 0
nopales cactus, sliced 1 cup 0
okra, cooked 1 cup 0
okra, frozen 3 oz 0
okra pods, cooked 3 oz 0
onion, green (scallions), top, chopped 1/2 cup 0
onion, green (scallions), top and bulb, chopped 0
onion, pearl, chopped 1/2 cup 0
onion, pearl, cooked 1/2 cup 1
onion, pearl, diced, cooked 1/2 cup 1
onion, red 1 small 0
onion, red 1 medium 1
onion, red 1 large 1
onion, red, chopped 1/2 cup 1
onion, red, sliced 1 small slice 0
onion, red, sliced 1 medium slice 0
onion, red, sliced 1 large slice 0
onion, yellow 1 small 0
onion, yellow 1 medium 1
onion, yellow 1 large 1
onion, yellow, chopped 1/2 cup 0
onion, yellow, sliced 1 small slice 0
onion, yellow, sliced 1 medium slice 0
onion, yellow, sliced 1 large slice 0
palm, hearts 1 oz 0
palm, hearts, canned 1/2 cup 0
palm, hearts, sliced, cooked 1/2 cup 1
parsnips, sliced 1/2 cup 0
parsnips, sliced, cooked, with salt, drained 1/2 cup 1
parsnips, sliced, cooked, without salt, drained 1/2 cup 1
peas, green 1/2 cup 1
peas, green, cooked 1/2 cup 0
peas, snow 1/2 cup 0
peas, snow, steamed 1/2 cup 0
peas, snow, stir-fried 1/2 cup 0
pepper, ancho, dried 1 0
pepper, banana 1 0
pepper, hot chili, green 1 0
pepper, hot chili, red 1 0
pepper, hot chili, sun dried 2 tbsp 0
pepper, hot green, chopped 1/4 cup 0
pepper, pasilla, dried 1 0
pigeon peas, cooked, with salt 1/4 cup 0
pigeon peas, cooked, without salt 1/4 cup 0
pokeberry, cooked 1/2 cup 0
pokeberry shoot (poke) 1/2 cup 0
potato, baked, with skin 1 small 2
potato, baked, with skin 1 medium 2
potatoes, new 3 oz 0
potato, red, baked with skin 6 oz 2
potato, roasted 1 medium 2
potato, russet, baked with skin 1 medium 3
pumpkin, butter 1/4 cup 8
pumpkin, canned, with salt 1/2 cup 0
pumpkin, canned, without salt 1/2 cup 0
pumpkin, cooked, mashed, with salt 1/2 cup 0
pumpkin, cooked, mashed, without salt 1/2 cup 0
pumpkin, cubed 1/2 cup 0
pumpkin flowers 1/2 cup 0
pumpkin flowers, cooked, with salt 1/2 cup 0
pumpkin flowers, cooked, without salt 1/2 cup 0
pumpkin pie filling mix, canned 1/2 cup 2
purslane 1 cup 0
purslane, cooked, with salt 1/2 cup 0
purslane, cooked, without salt 1/2 cup 0
radicchio 10 leaves 0
radicchio, shredded 1 cup 0
radish, daikon 1/2 cup 0
radish, red 1 0
radish, red, sliced 1/2 cup 0
radish, white, icicle, sliced 1/2 cup 0
radish, seed, sprout 1/2 cup 0
rapini 1 cup 0
rutabaga 1 small 1
rutabaga 1 medium 2
rutabaga, cubed 1/2 cup 0
rutabaga, mashed 1/2 cup 1
salsify, sliced 1/2 cup 1
salsify, sliced, cooked, with salt 1/2 cup 1
salsify, sliced, cooked, without salt 1/2 cup 1
sauerkraut, Bavarian-style, canned 1 cup 0
sauerkraut, canned, low-sodium 1 cup 0
sauerkraut, refridgerated 1/2 cup 0
seaweed, agar 1/4 cup 0
seaweed, agar, dried 1 tbsp 0
seaweed, kelp 1/4 cup 0
seaweed, kombu 1/4 cup 0
seaweed, nori 1/4 cup 0
seaweed, pickled 1/4 cup 1
seaweed, spirulina 1/4 cup 0
seaweed, wakame 1/4 cup 0
sesbania flower 1 cup 0
shallots, chopped 1/4 cup 1
shallots, freeze dried 1 tbsp 1
snap beans, green 1 cup 0
snap beans, green, canned, with salt, drained 1 cup 0
snap beans, green, canned, without salt, drained 1 cup 0
snap beans, yellow, cooked, drained 1 cup 0
snap beans, yellow, frozen 1 cup 0
spaghetti squash, baked 1 cup 0
spaghetti squash, cubed 1 cup 1
spinach 3 oz 0
spinach, baby 1 cup 0
spinach, chopped 1 cup 0
spinach, cooked, with salt 1 cup 0
spinach, cooked, without salt 1 cup 0
squash, acorn, cooked, with salt 1/2 cup 0
squash, acorn, cooked, without salt, mashed 1/2 cup 0
squash, butternut, cooked, mashed 1/2 cup 0
squash, butternut, cubed 1/2 cup 1
squash, butternut, cubed, baked 1/2 cup 0
squash, butternut, frozen 1/2 cup 1
squash, crookneck, cooked, with salt 1 cup 0
squash, crookneck, cooked, without salt 1 cup 0
squash, crookneck, sliced 1 cup 0
squash, Hubbard, cooked, mashed 1/2 cup 0
squash, Hubbard, cubed 1/2 cup 0
squash, Hubbard, cubed, baked 1/2 cup 1
squash, scallop, cooked, with salt 1/2 cup 0
squash, scallop, cooked, without salt 1/2 cup 0
squash, straightneck, sliced 1 cup 0
squash, summer 1 medium 0
squash, summer 1 large 0
squash, summer, sliced, cooked, with salt 1 cup 0
squash, summer, sliced, cooked, without salt 1 cup 0
squash, winter, cubed 1/2 cup 0
squash, winter acorn, cubed 1/2 cup 0
squash, winter acorn, cubed, baked, with salt 1/2 cup 0
sweet potato, baked, with skin 1 small 1
sweet potato, baked, without skin 1 medium 2
sweet potato, baked, without skin 1 large 2
sweet potato, candied 1/2 cup 2
sweet potato, canned, with syrup 1/2 cup 2
sweet potato, cooked, mashed 1/2 cup 2
sweet potato, mashed, canned 1/2 cup 2
sweet potato, peeled, cooked, with salt 1/2 cup 1
sweet potato leaves 1/2 cup 0
Swiss chard 3 leaves 0
Swiss chard, chopped 1 cup 0
Swiss chard, chopped, cooked, with salt, drained 1 cup 0
Swiss chard, chopped, cooked, without salt, drained 1 cup 0
taro, cooked 1/4 cup 1
taro leaves 1 cup 0
taro shoot, sliced 1/2 cup 0
taro, Tahitian, cooked, with salt 1/2 cup 0
tomatillo 1 medium 0
tomatillo, chopped 1/2 cup 0
tomato, red 1 medium 1
tomato, red, broiled 1 0
tomato, red, canned 4 oz 0
tomato, red, chopped 1/2 cup 0
tomato, red, cooked, without salt 1/2 cup 0
tomato, red, crushed, canned 1/2 cup 0
tomato, red, diced, canned, with green chili 1/2 cup 0
tomato, red, diced, canned, without salt 1/2 cup 0
tomato, red, sliced 1 slice 1
tomato, red, stewed 1/2 cup 1
tomato, green 1 1
tomato, green, fried 1 7
tomato, orange 1 0
tomato, orange, chopped 1/2 cup 0
tomato paste, with salt 1 tbsp 0
tomato paste, without salt 1 tbsp 0
tomato puree, without salt 1/2 cup 0
turnip 1 small 0
turnip 1 medium 0
turnip 1 large 0
turnip, cooked, mashed 1/2 cup 0
turnip, cubed 1 cup 0
turnip, sliced, pickled 5 slices 0
turnip, with greens 1 cup 0
turnip greens, chopped 1 cup 0
turnip greens, cooked 1 cup 0
wasabi, sliced, cooked, with salt 1 tbsp 0
water chestnuts, canned 1 oz 0
water chestnuts, Chinese (matai), canned 1/2 cup 0
water chestnuts, Chinese (matai), sliced, canned 1/2 cup 0
watercress 4 sprigs 0
watercress, chopped 1 cup 0
wax gourd (Chinese preserving melon) 1 cup 0
wax gourd (Chinese preserving melon), candied 1 oz 2
wax gourd (Chinese preserving melon), cooked 1 cup 0
winged bean leaves 1 cup 1
winged bean tuber 1/4 cup 1
winged beans, cooked 1/4 cup 1
yam, cooked, with salt 1/4 cup 1
yam, cooked, without salt 1/4 cup 1
yam, candied 1/4 cup 1
yardlong beans 1/4 cup 1
tautia (tannier) 1/4 cup 0
zucchini 1 medium 0
zucchini, sliced, steamed 1 cup 0

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