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The list of items shown below are all 1 POINT® on the Weight Watchers Momentum Program. Most of the information below was compiled using the nutrition values in ‘The Biggest Loser Complete Calorie Counter’.The POINT® values are calculated using the information contained in the book and are accurate as of its publishing date.

If you found this page helpful, or have any suggestions, please leave a comment below! I am always looking for feedback – negative and positive.




1 POINT® ALCOHOL

ITEM SERVING SIZE POINTS®
beer, nonalcoholic (near beer) 12 oz 1
beer, nonalcoholic, O’Doul’s 12 oz 1
Bloody Mary 8 oz 1
Tom Collins cocktail 6 oz 1
wine cooler 5 oz 1
wine, light 5 oz 1
wine spritzer 5 oz 1

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1 POINT® BEANS & LEGUMES

ITEM SERVING SIZE POINTS®
black-eyed peas (cowpeas), cooked with salt 1/2 cup 1
black-eyed peas (cowpeas), cooked without salt 1/2 cup 1
black-eyed peas, fresh 1/4 cup 1
broad beans (fava beans), cooked with salt 1/2 cup 1
broad beans (fava beans), cooked without salt 1/2 cup 1
broad beans (fava beans), raw 1 cup 1
butter beans (lima), canned 1/2 cup 1
butter beans (lima), cooked with brine 1/2 cup 1
butter beans (lima), cooked with salt 1/2 cup 1
butter beans (lima), cooked without salt 1/2 cup 1
butter beans (lima), raw 1/2 cup 1
cannellini beans, cooked without salt 1/2 cup 1
edamame (immature green soy beans), out of shell, cooked with salt 1/2 cup 1
edamame (immature green soy beans), out of shell, cooked without salt 1/2 cup 1
falafel, cooked 2.25″ patty 1
fava beans 1/4 cup 1
great northern beans, cooked with salt 1/2 cup 1
great northern beans, cooked without salt 1/2 cup 1
hummus 1/8 cup 1
hummus, low fat 1/8 cup 1
hummus, low fat, dry 1/8 cup 1
kidney beans, red, cooked with salt 1/2 cup 1
kidney beans, red, cooked without salt 1/2 cup 1
kidney beans, red, dry 1/4 cup 1
mung beans, cooked with salt 1/2 cup 1
mung beans, cooked without salt 1/2 cup 1
soybean sprouts, raw 1/2 cup 1
soybean sprouts, steamed with salt 1/2 cup 1
soybean sprouts, steamed without salt 1/2 cup 1
white beans, small, cooked with salt 1/2 cup 1

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1 POINT® BREADS/CRACKERS

ITEM SERVING SIZE POINTS®
bagel, blueberry 1 oz 1
bagel, cinnamon raisin 1 oz 1
bagel, egg 1 oz 1
bagel, onion 1 oz 1
bagel, plain 1 oz 1
bagel, whole grain 1 oz 1
biscuit, mixed grain 1/2 of 2.5′ biscuit 1
biscuit, plain 1/2 of 2.5″ biscuit 1
bread, Boston brown 1 slice (1.6 oz) 1
bread, cracked wheat 1 slice (1 oz) 1
bread, Ezekiel 4:9, Cinnamon Raisin Sprouted Grain 1 slice (34g) 1
bread, Ezekiel 4:9, Low Sodium Sprouted Grain 1 slice (34g) 1
bread, Ezekiel 4:9, Sesame Sprouted Grain 1 slice (34g) 1
bread, Ezekiel 4:9, Sprouted Grain Bread 1 slice (34g) 1
bread, oat bran 1 slice (1 oz) 1
bread, oat bran, reduced-calorie 2 slices, (2 oz) 1
bread, oatmeal 1 slice (1 oz) 1
bread, pita, white 1/2 of 6.5″ pita (1 oz) 1
bread, pita, whole wheat 1/2 of 6.5″ pita (1 oz) 1
bread, protein 1 slice (1 oz) 1
bread, pumpernickel 1 slice (1 oz) 1
bread, raisin 1 slice (1 oz) 1
bread, rice bran 1 slice (1 oz) 1
bread, rye 1 slice (1 oz) 1
bread, 7 grain 1 slice (1 oz) 1
bread, wheat, reduced-calorie 2 slices (2 oz) 1
bread, wheat germ 1 slice (1 oz) 1
bread, wheatberry 1 slice (1 oz) 1
bread, white 1 slice (1 oz) 1
bread, white, reduced-calorie 2 slice (2 oz) 1
bread, whole grain 1 slice (1 oz) 1
bread, whole wheat 1 slice (1 oz) 1
bread stuffing 1 oz 1
corn bread stuffing 1 oz 1
cracker, crispbread, rye 0.75 oz 1
cracker, crispbread, rye, low-sodium 0.75 oz 1
cracker, matzo, plain 0.75 oz 1
cracker, matzo, whole wheat 0.75 oz 1
cracker, melba toast, rye 0.75 oz 1
cracker, melba toast, wheat 0.75 oz 1
cracker, rye wafer 0.75 oz 1
cracker, saltine, low-sodium, fat-free 0.75 oz 1
cracker, Wasa, fiber rye crisp 1 oz 1
crispbread, Wasa, multi-grain 1 slice (14g) 1
crispbread, Wasa, oat 1 slice (16g) 1
crispbread, Wasa, rye, hearty 1 slice (14g) 1
crispbread, Wasa, rye, light 2 slices (17g) 1
crispbread, Wasa, sesame 1 slice (14g) 1
crispbread, Wasa, 7-grain light 3 slices (16g) 1
English muffin 1/2 (1 oz) 1
English muffin, cinnamon raisin 1/2 (1 oz) 1
English muffin, granola 1/2 (1 oz) 1
English muffin, whole wheat 1/2 (1 oz) 1
muffin, plain, low-fat 1/2 (1 oz) 1
muffin, wheat bran 1/2 (1 oz) 1
pancake, cornermeal 1 4″ pancake (1 oz) 1
pappadam cracker (not fried) 1 (10g) 1
roll, dinner, bran 1 (1 oz) 1
roll, dinner, whole wheat 1 (1 oz) 1
roll, hamburger bun 1/2 (1 oz) 1
roll, hotdog bun 1/2 (1 oz) 1
roll, pumpernickel 1 (1 oz) 1
roll, sweet 1 (1 oz) 1
roll, whole-wheat bun 1/2 (1 oz) 1
taco shell, baked 1 5″ shell (05. oz) 1
taco shell, fried 1 5″ shell (05. oz) 1
tortilla, corn 1 6″ tortilla 1
tortilla, Tortilla Factory, low-carb, low-fat 1 large 1
tortilla, Tortilla Factory, low-carb, low-fat, wheat 1 small 1
tortilla, wheat 1 6″ tortilla (1 oz) 1
waffle, Eggo, oat 1 (1 oz) 1

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1 POINT® CEREAL (dry unless otherwise specified)

ITEM SERVING SIZE POINTS®
Alpen cereal 1/4 cup 1
Alpen cereal, no sugar added 1/4 cup 1
Basic 4 cereal 1/4 cup 1
blue corn flakes cereal 1/2 cup 1
bran flake cereal with raisins 1/3 cup 1
brown rice, crispy 1/2 cup 1
Cheerios 1/2 cup 1
Cheerios, multigrain 1/2 cup 1
Complete All-Bran Oat Bran Flakes cereal 1/2 cup 1
Complete All-Bran Wheat Bran Flakes cereal 1/2 cup 1
Corn Flakes cereal 1/2 cup 1
corn grits, white 1/2 cup 1
corn grits, white, quick, cooked 1/2 cup 1
corn grits, white, quick, uncooked 2 tbsp 1
corn grits, white, regular, uncooked 2 tbsp 1
corn grits, yellow 1/2 cup 1
corn grits, yellow, quick, cooked 1/2 cup 1
corn grits, yellow, quick, uncooked 2 tbsp 1
corn grits, yellow, regular, uncooked 2 tbsp 1
Cracklin’ Oat Bran cereal 1/4 cup 1
Cream of Rice, cooked 1/2 cup 1
Crispix cereal 1/2 cup 1
familia, uncooked 2 tbsp 1
Farina, wheat cereal 1/2 cup 1
Farina, wheat cereal, uncooked 2 tbsp 1
flax + 4-grain hot cereal, uncooked 1/4 cup 1
granola, with raisins, low-fat 1/4 cup 1
granola, with raisins and dates, Sun Country 1/4 cup 1
Grape-Nuts flakes 1/2 cup 1
hominy grits, dry 2 tbsp 1
Honey Crunch N Oats cereal 1/2 cup 1
honey crunch wheat germ 2 tbsp 1
Honey Nut Cheerios 1/2 cup 1
Irish oats, uncooked 2 tbsp 1
Just Right Fruit & Nut cereal 1/3 cup 1
Kashi 7-whole Grain Puffs 1/2 cup 1
Kashi GoLean cereal 1/2 cup 1
Kashi GoLean Crunch cereal 1/2 cup 1
Kashi Good Friends cereal 1/2 cup 1
Kashi Organic Promise Autumn Wheat 1/2 cup 1
Kashi Organic Promise Cinnamon Harvest 1/2 cup 1
Kashi Organic Promise Strawberry Fields 1/2 cup 1
Kix 1/2 cup 1
Malt-O-Meal, chocolate 1/2 cup 1
Malt-O-Meal, chocolate, cooked, with salt 1/2 cup 1
Maltex hot cereal 1/3 cup 1
Maltex hot cereal, cooked, with salt 1/3 cup 1
Maltex hot cereal, dry 2 tbsp 1
Maypo hot cereal 1/2 cup 1
Maypo hot cereal, uncooked 3 tbsp 1
muesil, dried fruit and nuts 1/4 cup 1
muesil, strawberry pecan 1/4 cup 1
Multi-Bran Chex 1/3 cup 1
Multigrain Cheerios 1/2 cup 1
multi-grain oatmeal 1/2 cup 1
multi grain, oatmeal, uncooked 1/4 cup 1
oat bran 1/4 cup 1
oat bran flakes 1/3 cup 1
oatmeal, old-fashioned, dry 1/4 cup 1
Oatmeal Raisin Crisp 1/3 cup 1
Product 19 1/2 cup 1
Puffed Rice 1/2 cup 1
Puffed Wheat 1/2 cup 1
Raisin Bran 1/3 cup 1
Raisin Bran Crunch 1/3 cup 1
Raisin Nut Bran 1/3 cup 1
Rice Chex 1/2 cup 1
Rice Krispies 1/2 cup 1
roman meal plain, dry 3 tbsp 1
roman meal, with oats, cooked, with water, with salt 1/2 cup 1
roman meal, with oats, uncooked 3 tbsp 1
shredded wheat cereal 1 single serve box 1
Shredded Wheat ‘N Bran 1/2 cup 1
Shredded Wheat Spoon Size 1/3 cup 1
Smart Start Antioxidants 1/3 cup 1
Smart Start Healthy Heart 1/3 cup 1
Special K 1/2 cup 1
Special K Low Carb Lifestyle Protein Plus 1/2 cup 1
steel cut oats, organic, uncooked 2 tbsp 1
Sunrise 0.5 oz 1
Total cereal 1/2 cup 1
Total Raisin Bran 1/3 cup 1
Uncle Sam cereal 1/3 cup 1
Uncle Sam cereal with Mixed Berries 1/4 cup 1
wheat and malt barley flake cereal 1/2 cup 1
Wheat Chex 1/2 cup 1
Wheat N Raisins cereal 1/4 cup 1
Wheatena, cooked without salt 1/2 cup 1
Wheatena, cooked with salt 1/2 cup 1
Wheatena, uncooked 2 tbsp 1
Wheaties 1/2 cup 1

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1 POINT® CHEESE

ITEM SERVING SIZE POINTS®
American, pasteurized process, low-free 1″ cube 1
American, soy, substitute 1 piece, 0.7oz 1
American cheese food, low-fat 1″ cube 1
blue, crumbled 1 tbsp 1
Camembert 1″ cube 1
Cheddar, fat-free 1″ cube 1
Cheddar, low-free 1″ cube 1
Cheddar, low-sodium, shredded 1 tbsp 1
Cheddar, soy substitute 1 piece, 0.7 oz 1
Cheddar, soy substitute, shreds, Melissa’s 1 oz 1
Cheddar, string 1 (1 oz) 1
Cheddar, string, fat-free 1 (1 oz) 1
cheese topping, vegetarian, soy substitute 1 tbsp 1
cottage cheese, large or small curd 1/4 cup 1
cottage cheese, low-free 1%, lactose-reduced 1/4 cup 1
cottage cheese, low-free 1%, no sodium added 1/4 cup 1
cottage cheese, low-free 1%, with vegetables 1/4 cup 1
cottage cheese, low-free 2% 1/4 cup 1
cream cheese, fat-free 2 tbsp 1
cream cheese, fat-free, brick 1 oz 1
cream cheese, fat-free, garden vegetable 2 tbsp 1
cream cheese, fat-free, garlic and herb 2 tbsp 1
cream cheese, fat-free, plain 2 tbsp 1
cream cheese, fat-free, soft 2 tbsp 1
cream cheese, fat-free, soft, strawberry 2 tbsp 1
cream cheese, fat-free, strawberry 2 tbsp 1
cream cheese, whipped, low-fat 2 tbsp 1
Edam 0.5 oz 1
feta 1″ cube 1
feta, low-fat 1.25″ cube 1
Jalapeno Jack, soy substitute 1 piece, 0.7 oz 1
Laughing Cow, light, garlic and herb 1 piece 1
Laughing Cow, light, swiss original 1 piece 1
Laughing Cow, light, toasted onion 1 piece 1
Mexican queso asadero 1″ cube 2
mild Mexican cheese, fat-free 1″ cube 1
Montery Jack, fat-free 1″ cube 1
Montery Jack, low-free 1″ cube 1
mozzarella, fat-free, shredded 1 oz 1
mozzarella, low-sodium 1″ cube 1
mozzarella, part-skim 1″ cube 1
mozzarella, soy cheese substitute 1 piece, 0.7 oz 1
mozzarella, soy cheese substitute, shreds, Melissa’s 1 oz 1
mozzarella, string 1 1
mozzarella, string, reduced-fat 1 1
mozzarella cheese substitute 1″ cube 1
Parmesan, grated 2 tbsp 1
Parmesan, hard 1″ cube 1
Parmesan, low-sodium 2 tbsp 1
Parmesan, shredded 2 tbsp 1
pepper Jack, fat-free 1″ cube 1
ricotta, fat-free 1/4 cup 1
SmartBeat Fat-Free Cheese Substitute 1 slice 1
soy cheese, chunk, Melissa’s 1 oz 1
soy cheese, slices, Melissa’s 1 slice, 2/3 oz 1
Swiss 1″ cube 1
Swiss, fat-free 1″ cube 1
Swiss, low-fat 1″ cube 1
Swiss, low-fat, singles 1 1
Swiss, pasteurized process, low-fat 1″ cube 1
Swiss, soy substitute 1 piece, 0.7 oz 1

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1 POINT® CHICKEN

ITEM SERVING SIZE POINTS®
chicken, breast, oven-roasted, fat-free, sliced 3 oz 1
chicken liver pate 1 oz 1
chicken lunch meat, deli 1 oz 1
chicken lunch meat, deli, breast, browned 1 oz 1
chicken meatball 1 1
chicken spread, canned 1 oz 1

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1 POINT® COFFEE & TEA

ITEM SERVING SIZE POINTS®
cappuccino, with fat free milk 8 oz 1
chai, Power Dream 1 tbsp 1
coffee, iced latte, with fat free milk 8 oz 1
coffee, iced latte, with fat free milk, double 8 oz 1
coffee, iced latte, with low fat milk 8 oz 1
coffee, instant, cafe Francais 1 tbsp 1
coffee, instant, cafe Vienna 1 tbsp 1
coffee, instant, cafe Vienna, sugar free 1 tbsp 1
coffee, instant, chai latte 1 tbsp 1
coffee, instant, chai latte, sugar free 1 tbsp 1
coffee, instant, creme caramel 1 tbsp 1
coffee, instant, flavor coffee subs 1 tbsp 1
coffee, instant, French vanilla, decaf 1 tbsp 1
coffee, instant, hazelnut Belgian cafe 1 tbsp 1
coffee, instant, mocha, no fat & sugar, prepared 1 tbsp 1
coffee, instant, substitute 1 tbsp 1
coffee, instant, Swiss mocha, decaf, sugar free 1 tbsp 1
coffee, instant Swiss white chocolate 1 tbsp 1
coffee, instant, Viennese, chocolate cafe 1 tbsp 1
coffee, latte, with fat free milk 8 oz 1
coffee, latte, with fat free milk, decaf 8 oz 1
coffee, latte, with low fat milk 8 oz 1
coffee, latte, with low fat milk, decaf 8 oz 1

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1 POINT® CONDIMENTS, DRESSINGS, MARINADES & SPREADS

ITEM SERVING SIZE POINTS®
cocktail sauce, Steel’s Gourmet, no sugar added 4 tbsp 1
dressing, bacon and tomato 1 tbsp 1
dressing, bacon and tomato, low calorie 1 tbsp 1
dressing, balsamic vinaigrette 1 tbsp 1
dressing, balsamic vinaigrette, Newman’s Own, Lighten Up Balsamic Vinaigrette 1 tbsp 1
dressing, buttermilk, light 1 tbsp 1
dressing, Caesar, Good Life Foods Classic Caesar 1 tbsp 1
dressing, coleslaw, reduced-fat 1 tbsp 1
dressing, creamy French, light 1 tbsp 1
dressing, cucumber ranch, one-third less fat 1 tbsp 1
dressing, dijon vinaigrette, Good Life Foods 1 tbsp 1
dressing, French, low-calorie 1 tbsp 1
dressing, French, reduced-calorie 1 tbsp 1
dressing, ginger soy, Good Life Foods 1 tbsp 1
dressing, honey mustard 1 tbsp 1
dressing, Italian, olive oil, reduced-fat 1 tbsp 1
dressing, Italian, pesto 1 tbsp 1
dressing, Italian, reduced-calorie 1 tbsp 1
dressing, oil and vinegar, Good Life Foods 1 tbsp 1
dressing, peanut 1 tbsp 1
dressing, peppercorn ranch, low-fat 1 tbsp 1
dressing, porcini mushroom vinaigrette, organic 1 tbsp 1
dressing, ranch, Bernstein’s Light Fantastic Parmesan Garlic Ranch 1 tbsp 1
dressing, ranch, Good Life Foods Buttermilk Ranch 1 tbsp 1
dressing, ranch, light 1 tbsp 1
dressing, ranch, Light Done Right 1 tbsp 1
dressing, ranch, low-fat 1 tbsp 1
dressing, ranch, one-third less fat 1 tbsp 1
dressing, ranch, reduced-fat 1 tbsp 1
dressing, Roka blue cheese, light 1 tbsp 1
dressing, Russian, low-calorie 1 tbsp 1
dressing, sun-dried tomato 1 tbsp 1
dressing, tahini sesame 1 tbsp 1
dressing, Thousand Island, low-calorie 1 tbsp 1
dressing mix, cheese garlic, dry 1 packet 1
dressing mix, garlic herb, dry 1 packet 1
dressing mix, Italian, low-calorie, dry 1 packet 1
dressing mix, zesty Italian, dry 1 packet 1
fruit butter, apple 1 tbsp 1
fruit butter, peach 1 tbsp 1
fruit spread, apricot 1 tbsp 1
fruit spread, blackberry 1 tbsp 1
fruit spread, blackberry, seedless 1 tbsp 1
fruit spread, black cherry 1 tbsp 1
fruit spread, blueberry 1 tbsp 1
fruit spread, boysenberry 1 tbsp 1
fruit spread, concord grape 1 tbsp 1
fruit spread, harvest berry 1 tbsp 1
fruit spread, orange marmalade 1 tbsp 1
fruit spread, peach 1 tbsp 1
fruit spread, plum marmalade (sapotes) 1 oz 1
fruit spread, raspberry 1 tbsp 1
fruit spread, raspberry, black, seedless 1 tbsp 1
fruit spread, raspberry, red, seedless 1 tbsp 1
fruit spread, strawberry, all-fruit 1 tbsp 1
fruit spread, strawberry, seedless 1 tbsp 1
guacamole salsa, AvoClassic 2 tbsp 1
horseradish cream 1 tbsp 1
horseradish mustard 1 tbsp 1
horseradish, sauce 1 tbsp 1
jam 1 tbsp 1
jam, apricot 1 tbsp 1
jam, apricot, low-sugar 1 tbsp 1
jam, blackberry 1 tbsp 1
jam, blueberry 1 tbsp 1
jam, boysenberry, low-sugar 1 tbsp 1
jam, cherry 1 tbsp 1
jam, concord grape 1 tbsp 1
jam, concord grape, low-sugar 1 tbsp 1
jam, grape 1 packet 1
jam, kiwifruit 1 tbsp 1
jam, marionberry, fruit, sweetened 1 tbsp 1
jam, orange marmalade, low-sugar 1 tbsp 1
jam, peach 1 tbsp 1
jam, pineapple 1 tbsp 1
jam, plum 1 tbsp 1
jam, raspberry 1 tbsp 1
jam, red raspberry, low-sugar 1 tbsp 1
jam, reduced-sugar 1 tbsp 1
jam, stawberry 1 packet 1
jelly 1 packet 1
jelly 1 tbsp 1
jelly, apple 1 tbsp 1
jelly, blackberry 1 tbsp 1
jelly, black raspberry 1 tbsp 1
jelly, cherry 1 tbsp 1
jelly, cinnamon apple 1 tbsp 1
jelly, currant 1 tbsp 1
jelly, elderberry 1 tbsp 1
jelly, grape 1 packet 1
jelly, guava 1 tbsp 1
jelly, mint 1 tbsp 1
jelly, mint apple 1 tbsp 1
jelly, mixed fruit 1 tbsp 1
jelly, quince 1 tbsp 1
jelly, reduced-sugar 1 tbsp 1
jelly, strawberry 1 tbsp 1
marinade, dijon 1 tbsp 1
marinade, dijon mustard, Melissa’s Good Life Foods 1 tbsp 1
marinade, fajita 1 tbsp 1
marinade, garlic 1 tbsp 1
marinade, ginger teriyaki 1 tbsp 1
marinade, herb garlic, Melissa’s Good Life Foods 1 tbsp 1
marinade, honey mustard 1 tbsp 1
marinade, honey soy 1 tbsp 1
marinade, hot wings, Melissa’s Good Life Foods 1 tbsp 1
marinade, lemon herb 1 tbsp 1
marinade, lime cilantro, Melissa’s Good Life Foods 1 tbsp 1
marinade, olive oil and vinegar, Melissa’s Good Life Foods 1 tbsp 1
marinade, smokey chipotle, Melissa’s Good Life Foods 1 tbsp 1
marinade, spicy Caribbean 1 tbsp 1
marinade, teriyaki, light 1 tbsp 1
marinade, teriyaki, Melissa’s Good Life Foods 1 tbsp 1
marinade, Thai peanut, Melissa’s Good Life Foods 1 tbsp 1
mayonnaise, imitation with soybeans 1 tbsp 1
mayonnaise, light 1 tbsp 1
mayonnaise, light garlic 1 tbsp 1
mayonnaise, light herb 1 tbsp 1
mayonnaise, low-calorie, low-sodium 1 tbsp 1
mayonnaise, tofu 1 tbsp 1
mustard, cranberry 1 tbsp 1
mustard, creamy dill 1 tbsp 1
olives, black 5 large 1
olives, black 5 jumbo 1
olives, black 5 super colossal 1
olives, black, nicoise, pitted 5 1
olives, green, pickled 5 1
olives, green, queen 5 1
olives, green, stuffed queen manzanilla 5 1
olives, green, stuffed queen 5 1
pickle, bread butter 1/4 cup 1
pickle, kosher dill, halves 3 1
pickle, sweet 3 small 1
pickle, sweet 1 medium 1
pickle, sweet 1 large 1
pickle, sweet, low-sodium 3 small 1
pickle, sweet, low-sodium 1 medium 1
pickle, sweet, low-sodium 1 large 1
pickle, sweet, slices 5 1
pickle, sweet, slices, low-sodium 5 1
pickled apple 1 1
pickled cauliflower flowerets 3 1
pickled red cabbage 1/4 cup 1
pickled seaweed 1/4 cup 1
stir fry sauce, Melissa’s 1 tbsp 1
stir fry sauce, Melissa’s Good Life Foods Teriyaki 1 tbsp 1
tartar sauce, low-calorie 1 tbsp 1
tofu sauce, Melissa’s Good Life Foods Madras Curry 1 tbsp 1
vinaigrette, balsamic 1 tbsp 1
vinaigrette, barbecue 1 tbsp 1
vinaigrette, Italian 1 tbsp 1
vinaigrette, red wine 1 tbsp 1

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1 POINT® DAIRY PRODUCTS

ITEM SERVING SIZE POINTS®
cream, heavy, whipped 1 tbsp 1
cream, light 1 tbsp 1
cream, sour 1 tbsp 1
cream, sour, imitation 1 tbsp 1
cream, sour, light 1 tbsp 1
cream, sour, reduced-fat 1 tbsp 1
cream substitute, powdered 1 tbsp 1
half-and-half 1 tbsp 1
topping, Cool Whip, extra creamy 2 tbsp 1
topping, Cool Whip, nondairy 2 tbsp 1
topping, dessert, pressurized 2 tbsp 1
topping, Reddi-Whip, fat-free 1/2 oz 1
topping, whipped, Kraft 2 tbsp 1
topping, whipped, low-fat 2 tbsp 1
yogurt, creamy strawberry, fat-free 4 oz 1
yogurt, fruit, fat-free, with low-calorie sweetener 4 oz 1
yogurt, key lime pie, fat-free 4 oz 1
yogurt, lemon chiffon, fat-free 4 oz 1
yogurt, mandarin orange, fat-free 4 oz 1
yogurt, marionberry, fat-free 4 oz 1
yogurt, peaches and cream, fat-free 4 oz 1
yogurt, plain, fat-free 4 oz 1
yogurt, raspberry, fat-free 4 oz 1
yogurt, strawberry, fat-free 4 oz 1
yogurt, vanilla, fat-free with low calorie sweetener 4 oz 1
yogurt dressing 2 tbsp 1

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1 POINT® DESSERTS AND SWEET TREATS

ITEM SERVING SIZE POINTS®
candy, Almond Roca 1 piece 1
candy, caramel chocolate with nuts 0.5 oz 1
candy, caramel vanilla 1 1
candy, chocolate, sugar-free 1 piece 1
candy, chocolate-covered peanut 1 1
candy, fondant 1 piece 1
candy, Hershey’s Kisses, dark chocolate 1 piece 1
candy, licorice, black vine 1 1
candy, licorice, red vine 1 1
candy, milk chocolate bar 1 mini bar (0.25 oz) 1
candy, milk chocolate candy kiss with caramel 1 1
candy, Reese’s Peanut Butter Cups 1 fun size 1
candy, Tootsie Pop 1 1
chocolate chips, milk chocolate 1 tbsp 1
chocolate chips, semisweet 1 tbsp 1
cookie, biscotti, chocolate-covered, sugar-free 1 1
cookie, chocolate sandwich, reduced-fat 1 1
cookie, chocolate sandwich, with cream filling 1 1
cookie, chocolate wafer 1 1
cookie, devil’s food, SnackWells Devil’s Food Fat Free 1 1
cookie, fig bar 1 1
cookie, fig bar, whole grain 1 1
cookie, fortune 1 1
cookie, gingersnap 1 1
cookie, graham cracker 1 square 1
cookie, molasses 1 1
cookie, oatmeal, sugar-free 1 1
cookie, raisin, soft 1 (0.5 oz) 1
cookie, sugar, fat-free 1 1
cookie, sugar wafer 1 1
doughnut, hole, cake, plain 1 1
doughnut, hole, raised, plain 1 1
ice cream, chocolate, 98% fat-free 1/2 cup 1
ice cream cone, sugar cone 1/2 cup 1
ice cream novelty, Creamsicle, cherry, sugar-free 2 pops 1
ice cream novelty, Creamsicle, mixed berry, sugar-free 2 pops 1
ice cream novelty, Creamsicle, orange, sugar-free 2 pops 1
ice cream novelty, Fudgsicle, fat-free 1 1
ice cream novelty, Fudgsicle, sugar-free 2 pops 1
syrup, butterscotch 1 tbsp 1
syrup, caramel 1 tbsp 1
syrup, chocolate 1 tbsp 1
syrup, fudge 1 tbsp 1
syrup, marshmallow 1 tbsp 1
syrup, pineapple 1 tbsp 1
syrup, strawberry 1 tbsp 1

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1 POINT® EGGS

ITEM SERVING SIZE POINTS®
egg substitute, Better ‘n Eggs 1/4 cup 1
egg substitute, liquid 1/4 cup 1
egg substitute, Tofutti Egg Watchers 1/4 cup 1
egg white, cooked, hard boiled, chopped 1/4 cup 1
egg white, dried, sifted 1 tbsp 1
egg white, Egg Beaters 3 tbsp 1
egg white, Egg Beaters 1/4 cup 1
egg white, Egg Beaters, cheese and chive 1/4 cup 1
egg white, Egg Beaters, garden vegetable 1/4 cup 1
egg white, Egg Beaters, Southwestern 1/4 cup 1
egg white, Eggology 1/4 cup 1
egg yolk, raw 1 large 1

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1 POINT® FATS AND OILS

ITEM SERVING SIZE POINTS®
bacon grease 1 tsp 1
butter, light with salt 1 tsp 1
butter, light without salt 1 tsp 1
butter, with salt 1 tsp 1
butter, light without salt 1 tsp 1
butter-margarine blend, stick, without salt 1 tsp 1
buttery spread, Smart Balance 37% Light Buttery Spread 1 tbsp 1
buttery spread, Smart Balance Omega Plus Buttery Spread 1 tbsp 1
chicken fat 1 tsp 1
fish oil, cod 1 tsp 1
fish oil, cod liver 1 tsp 1
fish oil, salmon 1 tsp 1
flaxseed oil 1 tsp 1
ghee (clarified butter) 1 tsp 1
lard 1 tsp 1
margarine, hard, corn and soybean oils 1 tsp 1
margarine, hard, corn oil 1 tsp 1
margarine, hard, soybean oil 1 tsp 1
margarine, regular, with salt 1 tsp 1
margarine, regular, without salt 1 tsp 1
margarine, spread, 48% fat 1 tsp 1
margarine, spread, 70% vegetable oil 1 tsp 1
margarine, spread, 80% vegetable oil 1 tsp 1
margarine, whipped 1 tsp 1
oil, almond 1 tsp 1
oil, apricot kernel 1 tsp 1
oil, avocado 1 tsp 1
oil, borage flaxseed 1 tsp 1
oil, canola 1 tsp 1
oil, canola and soybean 1 tsp 1
oil, cashew nut, roasted, with salt 1 tbsp 1
oil, cashew nut, roasted, without salt 1 tbsp 1
oil, cocoa butter 1 tsp 1
oil, coconut 1 tsp 1
oil, corn and canola 1 tsp 1
oil, corn, peanut and olive 1 tsp 1
oil, cottonseed 1 tsp 1
oil, grapeseed 1 tsp 1
oil, hazelnut 1 tsp 1
oil, mustard 1 tsp 1
oil, olive 1 tsp 1
oil, palm 1 tsp 1
oil, palm kernel 1 tsp 1
oil, peanut 1 tsp 1
oil, safflower 1 tsp 1
oil, sesame 1 tsp 1
oil, soybean 1 tsp 1
oil, walnut 1 tsp 1
oil, wheat germ 1 tsp 1

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1 POINT® FRUIT

ITEM SERVING SIZE POINTS®
apple 1 1
apple, crab, sliced 1/2 cup 1
apple, Mammy (Jamaican), peeled 3 oz 1
apple, peeled 1 1
apple, Rose 1 (4 oz) 1
apple, sugar (sweetsop), peeled 4 oz 1
apples, dried, stewed, with added sugar 1/3 cup 1
apples, dried, stewed, without added sugar 1/3 cup 1
applesauce, canned, sweetened, with salt 1/3 cup 1
applesauce, canned, sweetened, without salt 1/3 cup 1
apricots, dried, chopped 2 tbsp 1
apricots, dried, stewed 1/3 cup 1
avocado 1/4 cup 1
avocado, cubed 2 tbsp 1
avocado, pureed 2 tbsp 1
banana, mashed 1/3 cup 1
banana pureed 2 oz 1
banana, red 3 oz 1
banana, sliced 1/3 cup 1
banana, yellow 1 extra small (6″) 1
banana, yellow 1/2 of medium (7″) 1
banana, yellow 1 medium (7″) 1
blackberries 1 cup 1
blueberries, frozen 4 oz 1
breadfruit 1/4 cup 1
breadfruit, seeds, cooked 1 oz 1
breadfruit, seeds, raw 1 oz 1
cantaloupe, balled 1 cup 1
cantaloupe, cubed 1 cup 1
cantaloupe, diced 1 cup 1
cantaloupe, wedged 1/8 of large 1
casaba, cubed 1 cup 1
casaba, wedged 1/10 of melon 1
cherimoya, whole, without skin and seeds 1/8 1
cherries, Bing, dried 2 tsp 1
cherries, black, canned, drained 1/4 cup 1
cherries, red , sour, canned in water 1/2 cup 1
cherries, red, sour, freeze dried 0.5 oz 1
cherries, red, sour, frozen, unsweetened 1/2 cup 1
cherries, sour 1/2 cup 1
cherries, Surinam (pitanga) 1/2 cup 1
cherries, Surinam (pitanga) 1 cup 1
cherries, sweet 1/2 cup 1
cherries, sweet, canned in water 1/2 cup 1
cherries, sweet, frozen 1/2 cup 1
cherries, sweet, Montmorency 3 oz 1
cherries, tart, dried, pitted 2 tbsp 1
cherries, tart, Montmoency 2 tbsp 1
cherries, tart, red, dried, pitted 2 tbsp 1
coconut, dried, Melissa’s 2 tsp 1
cranberries, dried 2 tbsp 1
cranberries, dried, with orange bits 2 tbsp 1
cranberry bits, dried 2 tbsp 1
cranberry-orange relish 2 tbsp 1
currants, black, dried 2 tbsp 1
currants, dried, Melissa’s 2 tsp 1
currants, dried, zante 2 tbsp 1
currants, stewed, with sugar 1/4 cup 1
date, medjool, pitted 1 1
durian 1 oz 1
durian, chopped 2 tbsp 1
durian, frozen 1 oz 1
fig 1 medium 1
fig 1 large 1
fig, dried 2 tbsp 1
fig, dried 1 oz 1
fig, dried, Callmyrna, Melissa’s 2 tsp 1
fruit cocktail, canned, natural style 1/4 cup 1
fruit cocktail, canned, with fruit juice 1/2 cup 1
fruit cocktail, canned, with water 1/2 cup 1
fruit salad, canned, with water 1/2 cup 1
fruit salad, fresh, with citrus 1/2 cup 1
fruit salad, fresh, without citrus 1/2 cup 1
fruit salad, with walnuts 0.5 oz 1
gooseberries 1 cup 1
gooseberries, Cape (groundcherries) 1 cup 1
grapefruit, pink 1/2 of medium 1
grapefruit, pink 1/2 of large 1
grapefruit, pink, sections 1/2 cup 1
grapefruit, pink, sections, canned in water 1/2 cup 1
grapefruit, pink California, sections 4 oz 1
grapefruit, red 1/2 medium 1
grapefruit, red 1/2 large 1
grapefruit, red, sections 1/2 medium 1
grapefruit, red, sections 1/2 cup 1
grapefruit, red, sections, canned in water 1/2 cup 1
grapefruit, white 1/2 medium 1
grapefruit, white 1/2 large 1
grapefruit, white, sections 1/2 cup 1
grapes, black 1/2 cup 1
grapes, champagne 1/2 cup 1
grapes, concord 1 cup 1
grapes, Euopean, green 1/2 cup 1
grapes, Euopean, red 1/2 cup 1
grapes, green 1/2 cup 1
grapes, red 1/2 cup 1
grapes, slip skin 1/2 cup 1
grapes, Thompson, seedless 1/2 cup 1
grapes, Thompson, seedless, canned in water 1/2 cup 1
grapes, Tokay 1/2 cup 1
guava 1 1
guava, pink, pureed 2 oz 1
guava paste 0.5 oz 1
honeydew, balled 1 cup 1
honeydew, diced 1 cup 1
honeydew, wedged 1/8 of small 1
honeydew, wedged 1/8 of medium 1
jackfruit, sliced 1/3 cup 1
jujube, dried 0.5 oz 1
kiwifruit (Chinese gooseberry), peeled 1 medium 1
kiwifruit (Chinese gooseberry), peeled 1 large 1
kumquats, canned 1 oz 1
loganberries 1 cup 1
loquat 6 small 1
loquat 5 medium 1
loquat, canned 2 oz 1
loquat, cubed 1/2 cup 1
lychee (litchi) 6 1
lychee (litchi) 1/2 cup 1
lychee (litchi), dried 5 1
mango 1/2 1
mango, dried, chips 0.5 oz 1
mango, dried, slices 0.5 oz 1
mango, freeze dried 0.5 oz 1
mangosteen 2 oz 1
mulberries 4 oz 1
mulberries 1 cup 1
muskmelon, balled 1 cup 1
nectarine 1 medium 1
orange 1 small (2-3/8″) 1
orange 1 large (3-1/16″) 1
orange, blood 1 medium 1
orange, Californian navel 1 medium 1
orange, California navel, without membrane 1 medium 1
orange, California Valencia 1 (2-5/8″) 1
orange, California Valencia, without membrane 1 1
orange, cara cara 1 medium 1
orange, mandarin 1 small 1
orange, mandarin 1 large 1
orange, mandarin, sectioned 1/2 cup 1
orange, mandarin, canned, with juice 1/2 cup 1
orange, moro 1 medium 1
orange peel, candied 0.5 oz 1
oroblanco 1/4 1
papaya 1 small 1
papaya 1/2 of medium 1
papaya 1/2 of large 1
papaya, dried 1 piece 1
papaya, mashed 1/2 cup 1
peach 1 medium 1
peach 1 large 1
peaches, canned in water, undrained 1 cup 1
peaches, canned, light with extra light syrup 1/2 cup 1
peaches, dehydrated 2 tbsp 1
peaches, dehydrated, stewed 2 tbsp 1
peaches, halved, dried 2 tbsp 1
peaches, sliced, frozen, unsweetened 1 cup 1
peaches, sliced, frozen, with puree 3 oz 1
pear 1/2 1
pear, Asian 1 (2.25″) 1
pear, halved, dried 2 tbsp 1
persimmon, Fuyu, dreid 2 tbsp 1
persimmon, Japanese 1/2 1
persimmon, Japanese, dried 1/2 1
persimmon, native 1 1
pineapple 1/4 1
pineapple, diced 1/2 cup 1
pineapple, extra sweet, sliced 4 oz 1
pineapple, freeze-dried 0.5 oz 1
pineapple, sliced 2 slices (3.5 oz) 1
pineapple, South African 1 baby (4 oz) 1
plantain 1/4 of medium 1
plantain, cooked, mashed 1/4 cup 1
plantain, fried 2 tbsp 1
plantain, green, fried (tostones) 1/4 cup 1
plantain, sliced, cooked 1/4 cup 1
plantain chips 0.5 oz 1
plum, Caribbean June 1 (2 oz) 1
plum, date 1/2 (6 oz) 1
plum, java (jambolan) 1 (4 oz) 1
plum, Indian 1 (2 oz) 1
plum, sliced 1/2 cup 1
plums, purple, canned in water 1/2 cup 1
plums, purple, canned, whole 1/4 cup 1
pomegranate 1/2 of 3-3/8″ 1
prunes 3 medium 1
prunes 2 large 1
prunes, Caribbean June 0.5 oz 1
prunes, dried with rock salt 2 tbsp 1
prunes, Japanese, dried with rock salt 2 tbsp 1
prunes, pitted 1/4 cup 1
prunes, pitted, bite-size 1 oz 1
prunes, powdered 0.5 oz 1
prunes, pureed 0.5 oz 1
pummelo 1/4 1
pummelo, sectioned 1/2 cup 1
quince 1 1
raisins, golden, seedless 0.5 oz 1
raisins, golden, seedless, packed 2 tbsp 1
raisins, purple 1 mini box 1
raisins, purple, cooked 1 oz 1
raisins, purple, plumped, seedless 2 tbsp 1
raisins, purple, seedless 0.5 oz 1
raisins, purple, seedless, packed 2 tbsp 1
raisins, purple, seedless, unpacked 2 tbsp 1
raisins, purple, unsulfered 2 tbsp 1
rambutan, canned with syrup, drained 1/2 cup 1
raspberries, black 3 oz 1
raspberries, red 1 cup 1
raspberries, red, frozen, unsweetened 4 oz 1
rhubarb, flash-frozen, with sugar, cooked 1/4 cup 1
roselle 5 oz 1
rowal 1/4 cup 1
sapodilla 1/2 1
satsuma, mandarin 1 1
starfruit (carambola), dried 0.5 oz 1
strawberried, dried 1/4 cup 1
strawberries, sliced 1 cup 1
tamarind, Spanish, pulp 2 tbsp 1
tamarind pulp 2 tbsp 1
tamarind pulp, dried, sweetened 2 tbsp 1
tangelo, minneola 1 1
tangerine 1 small 1
tangerine, Ojal Pixies, sectioned 1/2 cup 1
tangerines, canned with juice 1/2 cup 1
watermelon, balled 4 oz 1
watermelon, balled 1 cup 1
watermelon, diced 1 cup 1

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1 POINT® GELATINS

ITEM SERVING SIZE POINTS®
custard, apple 2 oz 1
pudding, banana cream, fat-free, sugar-free 1 snack cup 1
pudding, chocolate, fat-free, sugar-free 1 serving 1
pudding, chocolate, sugar-free 1 snack cup 1
pudding, instant, banana cream, fat-free, sugar-free 1 serving 1
pudding, instant, butterscotch, fat-free, sugar-free 1 serving 1
pudding, instant, chocolate, fat-free, sugar-free 1 serving 1
pudding, instant, white chocolate, fat-free, sugar-free 1 serving 1

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1 POINT® GRAINS AND RICES

ITEM SERVING SIZE POINTS®
arrowroot flour 2 tbsp 1
barley, pearled, cooked 1/4 cup 1
barley, pearled, raw 2 tbsp 1
barlet, whole, cooked 1/4 cup 1
barlet grits, uncooked 2 tbsp 1
barley groats 2 tbsp 1
barley malt flour 2 tbsp 1
buckwheat, dry 1-1/2 tbsp 1
buckwheat flour, whole-groat 2 tbsp 1
buckwheat groats (kasha), roasted, cooked 1/3 cup 1
buckwheat groats (kasha), roasted, dry 2 tbsp 1
bulgur, dry 2 tbsp 1
bulgur, hard wheat 2 tbsp 1
bulgur, soft wheat 2 tbsp 1
corn bran, degermed, unenriched, yellow 2 tbsp 1
corn flour, masa, enriched, yellow 2 tbsp 1
corn flour, whole grain, white 2 tbsp 1
corn flour, whole grain, yellow 2 tbsp 1
corn grits, white, quick, cooked 1/3 cup 1
corn grits, white, quick, dry 2 tbsp 1
corn grits, white, regular, cooked 1/3 cup 1
corn grits, white, regular, dry 2 tbsp 1
corn grits, yellow, quick, cooked 1/3 cup 1
corn grits, yellow, quick, dry 2 tbsp 1
corn grits, yellow, regular, cooked 1/3 cup 1
corn grits, yellow, regular, dry 2 tbsp 1
cornmeal, degermed, enriched, white, dry 2 tbsp 1
cornmeal, degermed, enriched, yellow, dry 2 tbsp 1
cornmeal, whole grain, white, dry 2 tbsp 1
cornmeal, whole grain, yellow, dry 2 tbsp 1
cornstarch 1 tbsp 1
couscous, cooked 1/3 cup 1
couscous, dry 2 tbsp 1
hominy, canned, white 1/2 cup 1
hominy, canned, yellow 1/2 cup 1
hominy, cooked 1/2 cup 1
millet, cooked 1/4 cup 1
millet, dry 1-1/2 tbsp 1
millet, puffed 1/2 cup 1
millet, whole grain, dry 0.5 oz 1
millet grits, dry 1 tbsp 1
oat flour, partially debranned 0.5 oz 1
oats, rolled, dry 2 tbsp 1
oats, unprocessed whole grain 2 tbsp 1
pilaf, Kashi 7 Grain Whole Pilaf, cooked 1/4 cup 1
quinoa, dry 2 tbsp 1
quinoa, Melissa’s, dry 1 tbsp 1
quinoa flour 2 tbsp 1
rice, brown, glutinous, dry 1-1/2 tbsp 1
rice, brown, long grain, cooked 1/4 cup 1
rice, brown, long grain, dry 1-1/2 tbsp 1
rice, brown, long grain basmati, dry 1-1/2 tbsp 1
rice, brown, medium grain, cooked 1/4 cup 1
rice, brown, medium grain, dry 1-1/2 tbsp 1
rice, brown, short grain, dry 1-1/2 tbsp 1
rice, brown, Uncle Ben’s 10-minute, cooked 1/4 cup 1
rice, white, glutinous, cooked 1/4 cup 1
rice, white, long grain, cooked 1/4 cup 1
rice, white, long grain, enriched, cooked, with salt 1/4 cup 1
rice, white, long grain, enriched, cooked, without salt 1/4 cup 1
rice, white, medium grain, cooked 1/4 cup 1
rice, white, short grain, cooked 1/4 cup 1
rice, wild , cooked 1/3 cup 1
rice, wild, raw 2 tbsp 1
rice, bran, crude 2 tbsp 1
rice, flour, brown 2 tbsp 1
rice, flour, white 2 tbsp 1
risotto, rice, dry 2 tbsp 1
rye flour, light 2 tbsp 1
rye flour, medium 2 tbsp 1
semolina, enriched 2 tbsp 1
semolina, unenriched 2 tbsp 1
sorghum flour 2 tbsp 1
tabbouleh, Melissa’s 1-1/2 tbsp 1
tapioca, pearl, dry 2 tbsp 1
triticale flour, whole grain 2 tbsp 1
vital wheat gluten 0.5 oz 1
wheat, durum 2 tbsp 1
wheat, hard red bulgar 2 tbsp 1
wheat, hard red spring whole grain, dry 2 tbsp 1
wheat, hard white wheat berries, raw 2 tbsp 1
wheat, hard red white whole grain, raw 2 tbsp 1
wheat, soft red white whole grain, raw 2 tbsp 1
wheat, sprouted 2 tbsp 1
wheat flour, white, all-purpose, enriched, bleached 2 tbsp 1
wheat flour, white, all-purpose, enriched, self-rising 2 tbsp 1
wheat flour, white, all-purpose, unenriched 2 tbsp 1
wheat flour, white, all-purpose, unenriched, unbleached, organic 2 tbsp 1
wheat flour, white, bread, enriched 2 tbsp 1
wheat flour, white, cake, enriched 2 tbsp 1
wheat flour, white, tortilla mix, enriched 2 tbsp 1
wheat flour, whole grain 2 tbsp 1
wheat germ, crude 2 tbsp 1

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1 POINT® JUICE

ITEM SERVING SIZE POINTS®
aloe vera juice 4 oz 1
apple cider 4 oz 1
apple juice, unsweetened 4 oz 1
apple juice, unsweetened, frozen 4 oz 1
apple-cherry juice 4 oz 1
apple-cherry juice, infants 4 oz 1
apple-cranberry juice 4 oz 1
apple-grape juice 4 oz 1
apple-raspberry-blackberry juice 4 oz 1
beetroot juice 4 oz 1
blackberry juice 4 oz 1
blackberry-lime juice 4 oz 1
carrot juice 4 oz 1
carrot tropical juice drink 4 oz 1
cherry juice 4 oz 1
clam and tomato juice 4 oz 1
cranberry juice, unsweetened 4 oz 1
cranberry juice cocktail 4 oz 1
grape juice drink 4 oz 1
grapefruit juice, unsweetened 4 oz 1
grapefruit juice, unsweetened, frozen, from concentrate 4 oz 1
grapefruit juice, white 4 oz 1
guava juice drink 4 oz 1
guava nectar 4 oz 1
lemon juice 4 oz 1
lime juice 4 oz 1
mango nectar juice 4 oz 1
orange juice 4 oz 1
orange juice, frozen, from concentrate 4 oz 1
orange juice, ruby red 4 oz 1
orange juice, Tropicana 4 oz 1
orange-pineapple juice 4 oz 1
orange-strawberry-banana juice 4 oz 1
passion fruit concentrate 1 oz 1
passion fruit juice, purple 4 oz 1
passion fruit juice, yellow 4 oz 1
passion fruit-apple-carrot juice 4 oz 1
pineapple juice, canned, unsweetened 4 oz 1
pineapple juice, unsweetened, frozen, from concentrate 4 oz 1
pink grapefruit juice 4 oz 1
pink grapefruit juice, canned, unsweetened 4 oz 1
pomegranate juice 4 oz 1
pomegranate-blueberry juice 4 oz 1
pomegranate-cherry juice 4 oz 1
pomegranate-mango juice 4 oz 1
prune juice, with pulp 4 oz 1
prune juice concentrate 1 oz 1
raspberry juice 4 oz 1
raspberry juice concentrate 1 oz 1
strawberry-orange juice 4 oz 1
tangerine juice 4 oz 1
tangerine juice, canned 4 oz 1
tangerine-orange juice 4 oz 1

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1 POINT® NUTS

ITEM SERVING SIZE POINTS®
acorns, dried 6 1
acorns, raw 6 1
almond paste 1 tbsp 1
almonds, blanched 1 tbsp 1
almonds, dried, sliced 1 tbsp 1
almonds, dry roasted, blanched 1 tbsp 1
almonds, dry roasted, with salt 1 tbsp 1
almonds, dry roasted, without salt 1 tbsp 1
almonds, honey roasted 1 tbsp 1
almonds, natural, sliced 1 tbsp 1
almonds, oil roasted, with salt 1 tbsp 1
almonds, oil roasted, without salt 1 tbsp 1
brazil nut, dried 1 large 1
brazil nuts, dried 1 tbsp 1
cashew nuts, dry-roasted, with salt 1 tbsp 1
cashew nuts, dry-roasted, without salt 1 tbsp 1
cashew nuts, raw 4 1
chestnuts, Chinese, dried 0.25 oz 1
chestnuts, Europen, cooked 0.25 oz 1
coconut, dried shredded, unsweetened 1 tbsp 1
coconut, fresh, shredded 1 tbsp 1
flaxseeds 1 tbsp 1
hazelnuts (filberts), dried, chopped 1 tbsp 1
hazelnuts (filberts), dried, ground 1 tbsp 1
hazelnuts (filberts), dry-roasted, without salt 6 1
macadamia nuts, dry roasted, with salt 1 tbsp 1
macadamia nuts, dry roasted, without salt 1 tbsp 1
mixed nuts, dry roasted, with salt 1 tbsp 1
mixed nuts, dry roasted, without salt 1 tbsp 1
mixed nuts, oil-roasted, with peanuts, with salt 1 tbsp 1
mixed nuts, oil-roasted, with peanuts, without salt 1 tbsp 1
mixed nuts, oil-roasted, without peanuts, with salt 1 tbsp 1
mixed nuts, oil-roasted, without peanuts, without salt 1 tbsp 1
peanut butter, dry-roasted, with salt 1 tbsp 1
peanut butter, dry-roasted, without salt 1 tbsp 1
peanuts, shelled, cooked, with salt 1 tbsp 1
pecans, dried, chopped 1 tbsp 1
pecans, dried, halved 1 tbsp 1
pecans, dry-roasted, with salt 1 tbsp 1
pecans, dry-roasted, without salt 1 tbsp 1
pecans, honey roasted 1 tbsp 1
pecans, oil-roasted, with salt 1 tbsp 1
pecans, oil-roasted, without salt, halved 1 tbsp 1
pecans, raw, halved 1 tbsp 1
pecans, unsalted fancy pieces 1 tbsp 1
pine pinyon nuts 1 tbsp 1
pistachio nuts, dry-roasted, with salt 1 tbsp 1
pistachio nuts, dry-roasted, without salt 1 tbsp 1
pistachio nuts, raw 1 tbsp 1
pumpkin seeds, dry-roasted 1 tbsp 1
sesame seeds, dried, kernels 1 tbsp 1
sesame seeds, dried, whole 1 tbsp 1
sesame seeds, ground 1 tbsp 1
sunflower seeds, dry-roasted, with salt 1 tbsp 1
sunflower seeds, dry-roasted, without salt 1 tbsp 1
sunflower seeds, hulled 1 tbsp 1
sunflower seeds, oil-roasted, with salt 1 tbsp 1
sunflower seeds, oil-roasted, without salt 1 tbsp 1
walnuts, black, dried, chopped 1 tbsp 1
walnuts, English, dried, chopped 1 tbsp 1
walnuts, English, dried, ground 1 tbsp 1
walnuts, English, dried, halved 1 tbsp 1
watermelon seeds, dried 1 tbsp 1

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1 POINT® PASTA

ITEM SERVING SIZE POINTS®
conchigliette pasta, lentil bean, Papadini, wheat-free, gluten free, dry 1 oz 1
egg pasta, homemade 1/2 cup 1
eggless pasta, fresh, cooked 1/2 cup 1
orzo pasta, lentil bean, Papadini, wheat-free, gluten-free, dry 1 oz 1
penne pasta, lentil bean, Papadini, wheat-free, gluten-free, dry 1 oz 1
rotini pasta, lentil bean, Papadini, wheat-free, glutin-free, dry 1 oz 1
spaghetti pasta, lentil bean, Papadini, wheat-free, gluten-free, dry 1 oz 1
spaghetti pasta, whole wheat, dry, organic 1 oz 1

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1 POINT® SEAFOOD

ITEM SERVING SIZE POINTS®
caviar, red/black 1 tbsp 1
fish broth 1 cup 1
fish paste, Japanese 1 tbsp 1
fish roe 1 tbsp 1
herring, Atlantic, kippered, smoked 1 small 1
herring, pickled 1″ cube 1
salmon, Alaskan king, Smoked, canned 1 oz 1
salmon, Alaskan, smoked 1 oz 1
salmon, chinook, smoked lox 1 oz 1
sardine, Atlantic 1 oz 1
sardine, Atlantic, with bone and oil, drained 1 piece 1
sardine, with mustard, canned 1 oz 1
trout, sea, smoked 1 oz 1
tuna, dried 1 oz 1

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1 POINT® SNACKS

ITEM SERVING SIZE POINTS®
Fruit Leather, apple, organic 1 1
Fruit Leather, apricot 1 1
Fruit Leather, grape, organic 1 1
Fruit Leather, mango 1 1
Fruit Roll-Ups, cherry 1 1
Fruit Roll-Ups, grape 1 1
Fruit Roll-Ups, strawberry 1 1
Goldfish Crackers approx 25 1
granola bar, fruit and nut 1 1
granola bar, multigrain, chewy 1 1
jerky, venison 0.5 oz 1
popcorn, cheese 1/2 cup 1
popcorn, light, unpopped 0.5 oz 1
popcorn, microwaveable, 94% fat-free 0.5 oz 1
popcorn, microwaveable, light butter 0.5 oz 1
popcorn, microwaveable, low-fat, low-sodium 0.5 oz 1
popcorn, oil popped, low-fat 0.5 oz 1
popcorn, oil popped, with salt 1 cup 1
popcorn, oil popped, without salt 0.5 oz 1
popcorn, Smartfood Reduced Fat White Cheddar Cheese Flavored Popcorn 1 cup 1
pork skin cracklins 0.5 oz 1
potato chips, baked 1 cup 1
potato chips, barbecue flavor, baked 0.5 oz 1
potato chips, fat-free 0.5 oz 1
potato chips, honey barbecue flavored, reduced-fat 0.5 oz 1
potato chips, reduced-fat 0.5 oz 1
potato chips, reduced-fat, unsalted 0.5 oz 1
potato chips, rippled, reduced-fat 0.5 oz 1
pretzel, hard, chocolate-coated 1 1
pretzel, hard, rods 1 1
pretzel, hard, tiny twists, fat-free 0.5 oz 1
pretzel, hard, whole wheat 0.5 oz 1
pretzel, soft, bagel-shaped, fat-free 1 1
pretzel sticks, fat-free 0.5 oz 1
pretzel thins, fat-free 0.5 oz 1
rice cake, banana nut 1 1
rice cake, brown rice, buckwheat, without salt 1 1
rice cake, brown rice, multigrain 1 1
rice cake, brown rice, multigrain, without salt 1 1
rice cake, brown rice, plain, with salt 1 1
rice cake, brown rice, plain, without salt 1 1
rice cake, brown rice, rye 1 1
rice cake, brown rice, sesame seed, with salt 1 1
rice cake, brown rice, sesame seed, without salt 1 1
rice cake, brown rice and corn 1 1
rice cake, cheese and coconut 0.5 oz 1
rice cake, chocolate crunch 1 1
rice cake, cinnamon streusel 1 1
rice cake, double sesame 1 1
rice cake, garlic sesame 1 1
rice cake, multigrain 1 1
rice cake, peanut butter 1 1
rice cake, popcorn, organic 1 1
rice cake, seaweed, organic 1 1
rice cake, sesame tamari, organic 1 1
rice cake, teriyaki sesame 1 1
rice cake, toasted sesmae 1 1
taro chips, spiced 0.5 oz 1
taro chips, sweet potato 0.5 oz 1
tortilla chips, baked, light 0.5 oz 1
tortilla chips, baked, low-fat 0.5 oz 1
tortilla chips, baked, without salt 0.5 oz 1
tortilla chips, low-fat, without salt 0.5 oz 1
tortilla chips, nacho, reduced-fat 0.5 oz 1
trail mix 0.5 oz 1

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1 POINT® SOUPS, SAUCES AND GRAVIES

ITEM SERVING SIZE POINTS®
gravy, sausage 1 tbsp 1
sauce, bechamel 2 tbsp 1
sauce, green chile 1 tbsp 1
sauce, hoisin 1 tbsp 1
sauce, hollandaise 1 tbsp 1
sauce, mole poblano 1 tbsp 1
sauce, nacho 1 tbsp 1
sauce, pasta, Amy’s Organic Family Marinara Pasta Sauce 1/2 cup 1
sauce, pasta, Amy’s Organic Low Sodium Marinara Sauce 1/2 cup 1
sauce, plum 1 tbsp 1
sauce, puttanesca, Amy’s Puttanesca Sauce 1/2 cup 1
sauce, sofrito 1 tbsp 1
sauce, stir-fry, Melissa’s 1 tbsp 1
sauce, stroganoff 1 tbsp 1
sauce, tomato, with salt 1/2 cup 1
sauce, tomato, without salt 1/2 cup 1
sauce, white 1 tbsp 1
soup, bean and ham, low-sodium 1 cup 1
soup, beef broth, low-sodium 1 cup 1
soup, beef noodle 1 cup 1
soup, black bean 1/2 cup 1
soup, black bean, low-fat, organic 1/2 cup 1
soup, borscht 1 cup 1
soup, chicken broth, fat-free 1 cup 1
soup, chicken broth, low-fat, organic 1 cup 1
soup, chicken broth, low-sodium 1 cup 1
soup, chicken vegetable 1 cup 1
soup, chicken with stars, fat-free 1 cup 1
soup, consomme, beef 1 cup 1
soup, crab 1 cup 1
soup, cream of broccoli, reduced-fat 1 cup 1
soup, cream of celery, 98% fat-free 1/2 cup 1
soup, cream of chicken, reduced-sodium 1 cup 1
soup, French onion 1 cup 1
soup, gazpacho 1 cup 1
soup, lentil, vegetarian, Amy’s, organic 1/2 cup 1
soup, minestrone, Amy’s, organic 1 cup 1
soup, minestrone, Amy’s, organic, reduced-sodium 1 cup 1
soup, oxtail 1 cup 1
soup, scotch broth 1 cup 1
soup, split pea, Amy’s, organic 1 cup 1
soup, split pea, fat-free, organic 1/2 cup 1
soup, sweet and sour 1 cup 1
soup, tomato garden 1 cup 1
soup, turkey, chunky 1 cup 1
soup, turkey noodle 1 cup 1
soup, vegetable, chunky, Amy’s, organic 1 cup 1
soup, vegetable, vegetarian 1 cup 1
soup, vegetable barley, Amy’s, organic 1 cup 1
soup, vegetable chicken 1 cup 1

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1 POINT® SOY FOODS

ITEM SERVING SIZE POINTS®
cheese, soy, American 1 oz 1
cheese, soy, Cheddar 1 oz 1
cheese, soy, Cheddar, Melissa’s, shredded 1 oz 1
cheese, soy, chunk, Melissa’s 1 oz 1
cheese, jalapeno jack 1 oz 1
cheese, soy, mozzarella 1 oz 1
cheese, soy, mozzarella, Good Shreds 1 oz 1
cheese, soy, mozzarella, Melissa’s, shredded 1 oz 1
cheese, soy, slices, Melissa’s 1 slice (2/3 oz) 1
cheese, soy, swiss 1 oz 1
miso 1 tbsp 1
miso, brown 1 tbsp 1
miso, dark red 1 tbsp 1
miso paste, barley 1 tbsp 1
miso paste, brown 1 tbsp 1
miso paste, light yellow 1 tbsp 1
miso paste, white 1 tbsp 1
sour cream, soy 1 tbsp 1
tofu, silken, extra-firm 4 oz 1
tofu, silken, firm, enriched 4 oz 1
tofu, silken, firm, light 4 oz 1

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1 POINT® SPORTS DRINKS

ITEM SERVING SIZE POINTS®
cherry rush 8 fl oz 1
citrus cooler 8 fl oz 1
clear cherry chill 8 fl oz 1
cool blue rasp 8 fl oz 1
fruit punch, All Punch 8 fl oz 1
fruit punch, can 8 fl oz 1
lemon ice 8 fl oz 1
lemon lime, All Sport 8 fl oz 1
low-calorie 8 fl oz 1
midnite thunder 8 fl oz 1
mountain blast 8 fl oz 1
orange, All Sport 8 fl oz 1
orange edge 8 fl oz 1
strawberry kiwi 8 fl oz 1
tropical punch 8 fl oz 1
watermelon 8 fl oz 1
wild apple 8 fl oz 1

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1 POINT® SWEETENERS

ITEM SERVING SIZE POINTS®
barley malt syrup 1 tsp 1
brown rice syrup 1 tsp 1

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1 POINT® TURKEY

ITEM SERVING SIZE POINTS®
Jennie-O Turkey Store Deli Thin Turkey Breast Lunchmeat-Sun Dried Tomato 56g 1
turkey, breast, fat-free, honey-roasted, without skin 1 oz 1
turkey, breast, 97% fat-free, smoked 1 oz 1
turkey, heart, raw 1 1
turkey meatball 1 oz 1
turkey nugget 0.6 oz piece 1
turkey pastrami lunch meat 1 oz 1
turkey sausage, raw 1 oz 1
turkey sausage, smoked, hot 1 oz 1

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1 POINT® VEGETABLES

ITEM SERVING SIZE POINTS®
artichoke 1 medium 1
artichoke 1 large 1
artichoke, Jerusalem 1/2 cup 1
artichoke hearts, marinated 1/2 cup 1
beets, pickled, whole, canned 1/2 cup 1
beets, pickled, with onions 1/2 cup 1
bell pepper, green, dehydrated 1 oz 1
cabbage, cooked, drained 1/4 large head 1
cabbage, red, pickled 1/4 cup 1
cabbage, red, sweet & sour 1/4 cup 1
carrot, glazed 1/4 cup 1
cassava 1/4 cup 1
cassava, yuca blanca, chopped, cooked 1/4 cup 1
chicory root 1 cup 1
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 yellow 1/2 cup 1
corn, sweet yellow 1 small ear 1
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
cucumber 1 (8″) 1
eggplant, peeled 1 1
eppaw 1/4 cup 1
gourd, strip, dried (kanpyo) 1/4 cup 1
green beans, Italian, frozen 1 cup 1
green beans, with almonds, frozen 1 cup 1
green beans, with bacon 4 oz 1
kohlrabi, sliced, cooked 1 cup 1
leeks, chopped 1 cup 1
leeks, sliced 10 slices 1
lotus root, seeds 1 oz 1
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
onion, pearl, cooked 1/2 cup 1
onion, pearl, diced, cooked 1/2 cup 1
onion, red 1 medium 1
onion, red 1 large 1
onion, red, chopped 1/2 cup 1
onion, yellow 1 medium 1
onion, yellow 1 large 1
palm, hearts, sliced, cooked 1/2 cup 1
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
rutabaga 1 small 1
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
seaweed, pickled 1/4 cup 1
shallots, chopped 1/4 cup 1
shallots, freeze dried 1 tbsp 1
spaghetti squash, cubed 1 cup 1
squash, butternut, cubed 1/2 cup 1
squash, butternut, frozen 1/2 cup 1
squash, Hubbard, cubed, baked 1/2 cup 1
sweet potato, baked, with skin 1 small 1
sweet potato, peeled, cooked, with salt 1/2 cup 1
taro, cooked 1/4 cup 1
tomato, red 1 medium 1
tomato, red, sliced 1 slice 1
tomato, red, stewed 1/2 cup 1
tomato, green 1 1
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

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