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1 POINT® Items for Weight Watchers

Dan — Fri, 07 May 2010 16:10:15 +0000

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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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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

NOTE: Weight Watchers and POINTS are registered trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of it’s author and is not warranted for any purpose by it’s author. All readers are encouraged to go to a Weight Watcher’s meeting for actual WW info. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Vegetables – Weight Watcher Point Values (BLCCC)

Dan — Fri, 12 Mar 2010 17:49:26 +0000

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.

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

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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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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Sweeteners – Weight Watcher Point Values (BLCCC)

Dan — Fri, 05 Mar 2010 14:31:52 +0000

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WW POINTS® FOR SWEETENERS
ITEM	SERVING SIZE	POINTS®
agave nectar	1 tsp	0
aspartame	1 tsp (1 packet)	0
barley malt syrup	1 tsp	1
blackstrap molasses	1 tsp	0
brown rice syrup	1 tsp	1
brown sugar, liquid	1 tsp	0
brown sugar, unpacked	1 tsp	0
cane sugar, organic, unrefined	1 tsp	0
corn syrup, dark	1 tsp	0
corn syrup, light	1 tsp	0
Equal	1 tsp	0
fructose, dry	1 tsp (1 packet)	0
honey	1 tsp	0
maple syrup	1 tsp	0
molasses, dark	1 tsp	0
molasses, light	1 tsp	0
powdered sugar	1 tsp	0
sorghum syrup	1 tsp	0
Splenda (sucralose)	1 packet	0
stevia	1 packet	0
Sugar Twin (saccharin)	1 packet	0
white sugar	1 cube	0
white sugar	1 tsp	0

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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Sports Drinks – Weight Watcher Point Values (BLCCC)

Dan — Wed, 03 Mar 2010 14:08:51 +0000

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WW POINTS® FOR SPORTS DRINKS
ITEM	SERVING SIZE	POINTS®
berry	8 fl oz	0
berry ice	8 fl oz	2
black cherry	8 fl oz	0
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
grape, All Sport	8 fl oz	0
grape, bottle	8 fl oz	0
kiwi-strawberry, bottle	8 fl oz	0
lemon ice	8 fl oz	1
lemon lime	8 fl oz	2
lemon line, dry	1 scoop	2
lemon lime, All Sport	8 fl oz	1
low-calorie	8 fl oz	1
melon	8 fl oz	0
midnite thunder	8 fl oz	1
mountain blast	8 fl oz	1
orange, All Sport	8 fl oz	1
orange, Gatorade	8 fl oz	2
orange, Gatorade, dry	1 scoop	2
orange edge	8 fl oz	1
peach	8 fl oz	0
Powerade	8 fl oz	2
strawberry kiwi	8 fl oz	1
thunder punch	8 fl oz	2
tropical citrus	8 fl oz	0
tropical punch	8 fl oz	1
watermelon	8 fl oz	1
wild apple	8 fl oz	1

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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Sports Bars – Weight Watcher Point Values (BLCCC)

Dan — Mon, 01 Mar 2010 17:06:34 +0000

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WW POINTS® FOR SPORTS AND ENERGY BARS
ITEM	SERVING SIZE	POINTS®
ABB Steel Bar	1 bar (65g)	5
Avid Source Protein Bar	1 bar (60g)	5
Balance Bar, almond brownie	1 bar (50g)	4
Balance Bar, chocolate	1 bar (50g)	5
Balance Bar, chocolate peanut butter	1 bar (50g)	4
Balance Bar, chocolate raspberry fudge	1 bar (50g)	4
Balance Bar, cookie dough	1 bar (50g)	5
Balance Bar, honey peanut	1 bar (50g)	5
Balance Bar, mocha chip	1 bar (50g)	5
Balance Bar, peanut butter	1 bar (50g)	4
Balance Bar, trail mix, chocolate chip	1 bar (50g)	4
Balance Bar, trail mix, cinnamon, oats and honey	1 bar (50g)	4
Balance Bar, trail mix, fruit and nut	1 bar (50g)	4
Balance Bar, yogurt honey peanut	1 bar (50g)	5
Balance CarbWell Bar, caramel and chocolate	1 bar (50g)	4
Balance CarbWell Bar, chewy chocolate chip	1 bar (50g)	5
Balance Gold Bar, caramel nut blast	1 bar (50g)	5
Balance Gold Bar, chewy chocolate chip	1 bar (50g)	5
Balance Gold Bar, chocolate peanut butter	1 bar (50g)	5
Balance Gold Bar, rocky road	1 bar (50g)	5
Balance Gold Bar, triple chocolate chaos	1 bar (50g)	5
Big 100 Bar, chocolate chip cookie dough	1 bar (100g)	7
Big 100 Bar, chocolate graham cracker chip	1 bar (100g)	7
Big 100 Bar, peanut butter cookie dough	1 bar (100g)	7
Big 100 Colossal Bar	1 bar (100g)	9
Bonanza Bar	1 bar	11
Chef Jay’s Trioplex Bar, caramel apple	1 bar	6
Chef Jay’s Trioplex Bar, chocolate coconut	1 bar	9
Chef Jay’s Trioplex Bar, peanut butter banana	1 bar	9
Chef Jay’s Trioplex Bar, s’mores	1 bar	9
Chef Jay’s Trioplex Bar, very berry	1 bar	6
Clif Bar, apricot	1 bar (68g)	4
Clif Bar, banana nut bread	1 bar (68g)	5
Clif Bar, black cherry almond	1 bar (68g)	5
Clif Bar, black cookies and cream	1 bar (68g)	4
Clif Bar, carrot cake	1 bar (68g)	4
Clif Bar, chocolate brownie bar	1 bar (68g)	4
Clif Bar, chocolate peanut crunch	1 bar (68g)	5
Clif Bar, crunchy peanut butter	1 bar (68g)	5
Clif Bar, lemon poppy seed	1 bar (68g)	4
Clif Bar, oatmeal raisin walnut	1 bar (68g)	4
Clif Builder’s Bar, chocolate	1 bar (68g)	5
Clif Builder’s Bar, cookies and cream	1 bar (68g)	5
Clif Builder’s Bar, peanut butter	1 bar (68g)	5
Colossus Protein Cookies	1 bar	5
Colossus Protein Diet Bar	1 bar	4
Detour Bar	1 bar	6
Detour BUZZ!	1 bar	6
Detour Oatmeal Bars	1 bar	9
Doctor’s CarbRite Diet Bar	1 bar	4
JoyRide Bar	1 bar	7
Lean Blondie	1 bar	4
Lean Body Cookie Bar	1 bar	8
Lean Body Gold Bar	1 bar	7
Lean Body Protein Bar	1 bar	7
Lean Brownie	1 bar	4
Lean Protein Bites, lemon pie	1 oz	2
Lean Protein Bites, white chocolate netirion.com	1 oz	3
Luna bar, caramel nut brownie	1 bar (48g)	4
Luna bar, chai tea	1 bar (48g)	4
Luna bar, iced oatmeal raisin	1 bar (48g)	3
Luna bar, key lime pie	1 bar (48g)	3
Luna bar, lemon zest	1 bar (48g)	3
Luna bar, peanut butter cookie	1 bar (48g)	4
Luna bar, s’mores	1 bar (48g)	3
Muscle Sandwich	1 bar	7
Myoplex Carb Sense, chocolate chip brownie	1 bar	6
Myoplex Carb Sense, chocolate peanut butter	1 bar	5
Myoplex Carb Sense, cookies and cream	1 bar	6
Myoplex Carb Sense, chocolate chip crisp	1 bar	3
Myoplex Carb Sense, chocolate peanut butter crisp	1 bar	6
Myoplex Carb Sense, cinnamon roll crisp	1 bar	3
Nitro-Tech Bar	1 bar	6
Oat-Rageous Bar	1 bar	6
Odyssey Protein	1 bar	6
OhYeah! Bar	1 bar	8
One Way Bar	1 bar	8
Opti-Pro Bar	1 bar	6
organic food bar, blueberry	1 bar (68g)	6
organic food bar, chocolate chip	1 bar (68g)	6
organic food bar, original	1 bar (68g)	6
Organic Vegan Whole Food Nutrition Bar	1 bar (68g)	6
PowerBar Triple Threat	1 bar (55g)	4
PowerBar Triple Threat, caramel peanut crisp	1 bar (55g)	4
PowerBar Triple Threat, caramel peanut fusion	1 bar (55g)	4
PowerBar Triple Threat, chocolate caramel	1 bar (55g)	4
Pria, chocolate peanut crunch powerbar	1 bar (28g)	2
Pria, creme caramel crisp powerbar	1 bar (28g)	2
Pria, double chocolate cookie powerbar	1 bar (28g)	2
Pria, French vanilla crisp powerbar	1 bar (28g)	2
Pria, mint chocolate cookie powerbar	1 bar (28g)	2
Pria Carb Select, caramel nut brownie	1 bar (48g)	4
Pria Carb Select, chocolate mocha crisp	1 bar (35g)	2
Pria Carb Select, chocolate peanut butter crisp	1 bar (35g)	2
Pria Carb Select, cookies and caramel	1 bar (48g)	4
Pro 42 Bar	1 bar	8
Promax	1 bar	6
Protein 8	1 bar	5
Protein Plus, chocolate crisp powerbar	1 bar (78g)	6
Protein Plus, chocolate peanut butter powerbar	1 bar (78g)	6
Protein Plus, cookies and cream powerbar	1 bar (78g)	6
Protein Plus, vanilla yogurt powerbar	1 bar (78g)	6
Protein Plus Carb Select, chocolate caramel crunch	1 bar (73g)	6
Protein Plus Carb Select, chocolate peanut butter	1 bar (73g)	6
Protein Plus Carb Select, double chocolate	1 bar (73g)	6
Protein Plus Carb Select, peanut caramel	1 bar (73g)	6
Pure Protein	1 bar	7
Response Bar	1 bar	7
Rockin’ Roll Bar	1 bar	4
soy protein bar, apple spice yogurt	1 bar (2 oz)	5
soy protein bar, banana nut	1 bar (2 oz)	4
soy protein bar, berry	1 bar (2 oz)	4
soy protein bar, berry yogurt	1 bar (2 oz)	5
soy protein bar, cafe mocha	1 bar (2 oz)	5
soy protein bar, chocolate	1 bar (2 oz)	4
soy protein bar, chocolate, coated	1 bar (2 oz)	5
soy protein bar, chocolate, uncoated	1 bar (2 oz)	5
soy protein bar, cookies and cream	1 bar (2 oz)	4
soy protein bar, chocolate brownie, high-protein	1 bar (2 oz)	5
soy protein bar, chocolate mint	1 bar (2 oz)	5
soy protein bar, creamy caramel	1 bar (2 oz)	5
soy protein bar, fudge-coated peanut butter	1 bar (2 oz)	5
soy protein bar, honey yogurt peanut	1 bar (2 oz)	5
soy protein bar, oatmeal raisin	1 bar (2 oz)	4
Tiger’s milk bar, protein rich	1 bar (1 oz)	3
Zone Perfect bar, apple cinnamon	1 bar	4
Zone Perfect bar, chocolate mint	1 bar	5
Zone Perfect bar, chocolate peanut butter	1 bar	5
Zone Perfect bar, chocolate raspberry	1 bar	5
Zone Perfect bar, cinnamon roll	1 bar	5
Zone Perfect bar, double chocolate	1 bar	5
Zone Perfect bar, fudge graham	1 bar	5
Zone Perfect bar, strawberry yogurt	1 bar	5

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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Soy Foods – Weight Watcher Point Values (BLCCC)

Dan — Mon, 22 Feb 2010 17:14:46 +0000

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WW POINTS® FOR SOY FOODS
ITEM	SERVING SIZE	POINTS®
cheese, Chedarella	1 oz	3
cheese, soy	1 oz	0
cheese, soy, American	1 oz	1
cheese, soy, Cheddar	1 oz	1
cheese, soy, Cheddar, Good Shreds	1 oz	2
cheese, soy, Cheddar, Melissa’s, shredded	1 oz	1
cheese, soy, chunk, Melissa’s	1 oz	1
cheese, soy, cottage	4 oz	4
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
creamer, soy, French vanilla	1 tbsp	0
creamer, soy, hazelnut	1 tbsp	0
creamer, soy, plain	1 tbsp	0
creamer, soy blend	1 tbsp	2
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, mellow yellow	1 tbsp	0
miso paste, white	1 tbsp	1
miso sauce	1 tbsp	0
pasta, soy, elbow	1 oz	2
pasta, soy, penne	1 oz	2
pasta, soy, rotini	1 oz	2
seltan, barbecue	4 oz	3
seltan, teriyaki	4 oz	3
sour cream, soy	1 tbsp	1
tempeh	4 oz	5
tempeh, bacon	3 oz	3
tempeh, barbecue burger	3 oz	3
tempeh, cooked	4 oz	6
tempeh, garden vegetable	4 oz	2
tempeh, tamari grilled vegetable burger	3 oz	3
tempeh, 3-grain	4 oz	3
tempeh, wild rice	4 oz	3
tofu, extra-firm, nigari	4 oz	2
tofu, salted and fermented	4 oz	3
tofu, silken, extra-firm	4 oz	1
tofu, silken, firm	4 oz	2
tofu, silken, firm, enriched	4 oz	1
tofu, silken, firm, light	4 oz	1
tofu, silken, firm, organic	4 oz	2
tofu, silken, soft	4 oz	2
yogurt, soy, apricot-mango	6 oz	3
yogurt, soy, banana-strawberry	6 oz	3
yogurt, soy, black cherry	6 oz	3
yogurt, soy, blueberry	6 oz	3
yogurt, soy, key lime	6 oz	3
yogurt, soy, lemon	6 oz	3
yogurt, soy, lemon-kiwi	6 oz	3
yogurt, soy, mixed berry	6 oz	3
yogurt, soy, peach	6 oz	3
yogurt, soy, plain	6 oz	2
yogurt, soy, raspberry	6 oz	3
yogurt, soy, strawberry	6 oz	3
yogurt, soy, vanilla	6 oz	3
yogurt, tofu	4 oz	3

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The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Soups, Sauces and Gravies – Weight Watcher Point Values (BLCCC)

Dan — Wed, 17 Feb 2010 19:11:33 +0000

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WW POINTS® FOR SOUPS, SAUCES AND GRAVIES
ITEM	SERVING SIZE	POINTS®
gravy, au jus	2 tbsp	0
gravy, beef	1 tbsp	0
gravy, biscuit	1 tbsp	2
gravy, chicken	1 tbsp	0
gravy, mushroom	1 tbsp	0
gravy, pork	1 tbsp	0
gravy, sausage	1 tbsp	1
gravy, Southern	1 tbsp	2
gravy, turkey	1 tbsp	0
sauce, aioli	2 tbsp	3
sauce, Alfredo	2 tbsp	2
sauce, barbecue	2 tbsp	0
sauce, basil pesto, Melissa’s	2 tbsp	5
sauce, bearnaise	2 tbsp	2
sauce, bechamel	2 tbsp	1
sauce, cheese	2 tbsp	2
sauce, chili	1 tbsp	0
sauce, Creole	1 tbsp	0
sauce, curry	1 tbsp	0
sauce, enchilada	1 tbsp	0
sauce, green chile	1 tbsp	1
sauce, hoisin	1 tbsp	1
sauce, hollandaise	1 tbsp	1
sauce, marinara	1 tbsp	0
sauce, mole poblano	1 tbsp	1
sauce, mole verde	1 tbsp	0
sauce, mushroom	1 tbsp	0
sauce, nacho	1 tbsp	1
sauce, oyster	1 tbsp	0
sauce, pasta, Amy’s Organic Family Marinara Pasta Sauce	1/2 cup	1
sauce, pasta, Amy’s Organic Garlic Mushroom Pasta Sauce	1/2 cup	2
sauce, pasta, Amy’s Organic Low Sodium Marinara Sauce	1/2 cup	1
sauce, pasta, Amy’s Organic Roasted Garlic Pasta Sauce	1/2 cup	3
sauce, pasta, Amy’s Organic Tomato Basil Pasta Sauce	1/2 cup	2
sauce, pasta, with meat	1 tbsp	0
sauce, pepper	1 tbsp	0
sauce, plum	1 tbsp	1
sauce, puttanesca, Amy’s Puttanesca Sauce	1/2 cup	1
sauce, sofrito	1 tbsp	1
sauce, sour cream	1 tbsp	2
sauce, spaghetti	1 tbsp	0
sauce, spaghetti, sugar-free	1 tbsp	0
sauce, stir-fry, Melissa’s	1 tbsp	1
sauce, stroganoff	1 tbsp	1
sauce, sweet and sour	1 tbsp	0
sauce, taco, green	1 tbsp	0
sauce, taco, red	1 tbsp	0
sauce, tamari	1 tbsp	0
sauce, teriyaki	1 tbsp	0
sauce, tomato, with salt	1/2 cup	1
sauce, tomato, without salt	1/2 cup	1
sauce, tomato-chili	1 tbsp	0
sauce, white	1 tbsp	1
soup, bean and bacon	1 cup	3
soup, bean and ham, low-sodium	1 cup	1
soup, bean and pork	1 cup	3
soup, beef and country vegetable	1 cup	3
soup, beef and mushroom	1 cup	2
soup, beef and mushroom, low-sodium	1 cup	4
soup, beef and onion	1 cup	2
soup, beef and vegetable	1 cup	3
soup, beef barley	1 cup	2
soup, beef broth	1 cup	0
soup, beef broth, 99% fat-free	1 cup	0
soup, beef broth, fat-free	1 cup	0
soup, beef broth, low-sodium	1 cup	1
soup, beef noodle	1 cup	1
soup, beef stroganoff	1 cup	4
soup, black bean	1/2 cup	1
soup, black bean, low-fat, organic	1/2 cup	1
soup, borscht	1 cup	1
soup, broccoli-cheese	1 cup	5
soup, cauliflower	1 cup	2
soup, cheese	1 cup	6
soup, chicken and wild rice	1 cup	4
soup, chicken broth	1 cup	0
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 corn chowder	1 cup	5
soup, chicken ham noodle	1 cup	2
soup, chicken mushroom chowder	1 cup	4
soup, chicken mushroom, chunky	1 cup	3
soup, chicken noodle	1 cup	2
soup, chicken noodle, chunky	1 cup	3
soup, chicken noodle, low-sodium	1 cup	2
soup, chicken rice	1 cup	2
soup, chicken rice, low-fat	1 cup	2
soup, chicken vegetable	1 cup	1
soup, chicken vegetable, low-sodium	1 cup	4
soup, chicken vegetable, reduced-fat	1 cup	2
soup, chicken with dumplings	1 cup	2
soup, chicken with stars, fat-free	1 cup	1
soup, chicken wild rice	1 cup	4
soup, chili, beef	1 cup	3
soup, clam chowder, Manhattan-style	1 cup	2
soup, clam chowder, New England-style	1 cup	4
soup, clam chowder, New England-style, reduced-fat	1 cup	2
soup, consomme, beef	1 cup	1
soup, corn chowder, Amy’s organic	1 cup	4
soup, crab	1 cup	1
soup, crab bisque	1/2 cup	3
soup, cream of asparagus	1 cup	2
soup, cream of broccoli, reduced-fat	1 cup	1
soup, cream of celery	1 cup	2
soup, cream of celery, 98% fat-free	1/2 cup	1
soup, cream of chicken	1 cup	3
soup, cream of chicken, reduced-sodium	1 cup	1
soup, cream of chicken with rice	1 cup	2
soup, cream of Mexican pepper pot	1 cup	2
soup, cream of mushroom	1 cup	3
soup, cream of mushroom, Amy’s organic	3/4 cup	3
soup, cream of mushroom, low-sodium	1 cup	3
soup, cream of onion	1 cup	2
soup, cream of potato	1 cup	2
soup, cream of shrimp	1 cup	3
soup, cream of tomato	1 cup	2
soup, cream of tomato, Amy’s organic	1 cup	2
soup, cream of tomato, low-sodium	1 cup	2
soup, cream of vegetable	1 cup	2
soup, escarole	1 cup	0
soup, fiesta herb	1 cup	2
soup, French onion	1 cup	1
soup, gazpacho	1 cup	1
soup, green pea	1 cup	3
soup, leek	1 cup	2
soup, lentil, Amy’s, organic	1 cup	3
soup, lentil, fat-free	1/2 cup	0
soup, lentil, low-fat, organic	1/2 cup	0
soup, lentil, vegetarian, Amy’s, organic	1/2 cup	1
soup, lentil vegetable, Amy’s, organic	1 cup	3
soup, lobster bisque	1/2 cup	3
soup, lobster gumbo	1/2 cup	2
soup, minestrone	1 cup	2
soup, minestrone, Amy’s, organic	1 cup	1
soup, minestrone, Amy’s, organic, reduced-sodium	1 cup	1
soup, miso with tofu	1 cup	5
soup, mushroom	1 cup	2
soup, mushroom barley	1 cup	2
soup, mushroom with beef stock	1 cup	2
soup, onion mushroom	1 cup	0
soup, pasta and three bean, Amy’s, organic	1 cup	2
soup, oxtail	1 cup	1
soup, oyster stew	1 cup	3
soup, pepper pot	1 cup	2
soup, potato-ham chowder	1 cup	5
soup, potato leek, Amy’s, organic	1 cup	4
soup, ramen, Cup of Noodles	1 package	2
soup, savory herb with garlic	1 cup	2
soup, scotch broth	1 cup	1
soup, shark fin	1 cup	2
soup, shrimp gumbo	4 oz	2
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	1 cup	3
soup, tomato beef	1 cup	3
soup, tomato bisque	1 cup	4
soup, tomato bisque, chunky, Amy’s, organic	1 cup	2
soup, tomato garden	1 cup	1
soup, tomato rice	1 cup	2
soup, turkey, chunky	1 cup	1
soup, turkey noodle	1 cup	1
soup, turkey vegetable	1 cup	2
soup, vegetable	1 cup	2
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 beef	1 cup	2
soup, vegetable chicken	1 cup	1

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Snacks – Weight Watcher Point Values (BLCCC)

Dan — Mon, 15 Feb 2010 19:39:02 +0000

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WW POINTS® FOR SNACKS
ITEM	SERVING SIZE	POINTS®
Baked Cheetos Crunchy Cheese Flavored Snacks	1 oz	3
Baked Cheetos Crunchy 100 Calorie Mini Bites Cheese Flavored Snacks	1 package	2
Baked Cheetos Flamin’ Hot Cheese Flavored Snacks	1 package	5
Baked Doritos Nacho Cheese	1 oz	2
Baked Lay’s Cheddar & Sour Cream Flavored Potato Crisps	1 oz	2
Baked Lay’s KC Masterpiece BBQ Flavor Potato Crisps	1 oz	2
Baked Lay’s Original Potato Crisps	1 oz	2
Baked Lay’s Sour Cream & Onion Flavored Potato Crisps	1 oz	2
Baked Ruffles Original Potato Crisps	1 oz	2
Baked Tostitos Bite Sized Tortilla Chips	1 oz	2
breakfast bar, chocolate chip	1	3
breakfast bar, peanut butter-chocolate chip	1	3
breakfast bar, raisin coconut	1	4
cheese puff	1 oz	4
cheese puff, crunchy	1 oz	4
cheese puff, low-carb	1 oz	3
cheese puff, low-fat, with corn	1 oz	2
cheese puff, original bakes	1 oz	4
Chex Party Mix	1 oz	3
corn chips	1 oz	4
corn chips, barbeque flavored	1 oz	4
corn chips, French onion flavored	1 oz	3
corn chips, white, bite sized	1 oz	3
corn chips, whole grain	1 oz	3
Corn Nuts, barbeque	1 oz	2
Corn Nuts, nacho cheese	1 oz	2
Corn Nuts, original	1 oz	2
Corn Nuts, plain	1 oz	2
Corn Nuts, ranch	1 oz	3
Fruit Leather, apple, organic	1	1
Fruit Leather, apricot	1	1
Fruit Leather, berry	1	2
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, almond, crunchy, low-fat	1	2
granola bar, almond, hard	1	3
granola bar, apple-cinnamon, low-fat	1	2
granola bar, banana nut	1	2
granola bar, blueberry, fat-free	1	2
granola bar, blueberry yogurt, chewy	1	3
granola bar, carob chip	1	2
granola bar, chocolate	1	4
granola bar, chocolate chocolate chip, low-fat	1	2
granola bar, chocolate chip, fat-free	1	2
granola bar, chocolate chip, hard	1	2
granola bar, chocolate chunk, low-fat, chewy	1	2
granola bar, date and almond, fat-free	1	2
granola bar, Dutch apple, low-fat, chewy	1	2
granola bar, fruit and nut	1	1
granola bar, fruit filled, fat-free	1	2
granola bar, honey nut, low-fat	1	2
granola bar, multigrain, chewy	1	1
granola bar, nut raisin, soft	1	3
granola bar, oatmeal, low-fat, chewy	1	2
granola bar, peanut, diet	1	5
granola bar, peanut crunch, low-fat, chewy	1	2
granola bar, raisin, fat-free	1	2
granola bar, raspberry, fat-free	1	2
granola bar, s’mores, low-fat, chewy	1	2
granola bar, strawberry, fat-free	1	2
granola bar, vanilla yogurt, chewy	1	3
granola bar, wild berry, low-fat, chewy	1	2
jerky, beef	1 oz	3
jerky, teriyaki	1 oz	2
jerky, turkey	1 oz	2
jerky, venison	0.5 oz	1
popcorn, air-popped	1 cup	0
popcorn, caramel	1 oz	3
popcorn, caramel, fat-free	1 oz	2
popcorn, caramel, with peanuts	1/2 cup	2
popcorn, cheese	1/2 cup	1
popcorn, honey-butter, unpopped	0.5 oz	2
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, original, kettle	1 cup	2
popcorn, Smartfood Reduced Fat White Cheddar Cheese Flavored Popcorn	1 cup	1
popcorn, Smartfood White Cheddar Cheese Flavored Popcorn	1 cup	2
popcorn, white, air-popped	1 cup	0
pork skin cracklins	0.5 oz	1
pork skins, barbecue flavored	0.5 oz	2
pork skins, plain	0.5 oz	2
potato chips, baked	1 cup	1
potato chips, barbecue flavor	0.5 oz	2
potato chips, barbecue flavor, baked	0.5 oz	1
potato chips, Cheddar cheese flavored, reduced-fat	0.5 oz	2
potato chips, cheese and jalapeno flavored, reduced-fat	0.5 oz	2
potato chips, fat-free	0.5 oz	1
potato chips, honey barbecue flavored, reduced-fat	0.5 oz	1
potato chips, light	0.5 oz	2
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
potato chips, sour cream and onion flavored	0.5 oz	2
potato chips, unsalted	0.5 oz	2
pretzel, hard	1	0
pretzel, hard, chocolate-coated	1	1
pretzel, hard, rods	1	1
pretzel, hard, tiny twists, fat-free	0.5 oz	1
pretzel, hard, twist, unsalted	1	0
pretzel, wheat-free	0.5 oz	2
pretzel, hard, whole wheat	0.5 oz	1
pretzel, hard, yogurt-covered	1	0
pretzel, soft	1 small	4
pretzel, soft	1 medium	8
pretzel, soft	1 large	10
pretzel, soft, almond	1	7
pretzel, soft, almond, with butter	1	8
pretzel, soft, bagel-shaped, fat-free	1	1
pretzel, soft, cinnamon sugar	1	7
pretzel, soft, garlic	1	6
pretzel, soft, jalapeno	1	5
pretzel, soft, original	1	7
pretzel, soft, Parmesan herb	1	7
pretzel, soft, sesame	1	7
pretzel, soft, sour cream and onion	1	6
pretzel, soft, whole wheat	1	8
pretzel and cheese snacks	1 oz	2
pretzel crackers	1 oz	2
pretzel sticks, fat-free	0.5 oz	1
pretzel thins, fat-free	0.5 oz	1
rice cake, apple cinnamon	1 mini	0
rice cake, banana nut	1	1
rice cake, banana nut	1 mini	0
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, caramel corn	1 mini	0
rice cake, Cheddar	1 mini	0
rice cake, cheese and coconut	0.5 oz	1
rice cake, chocolate crunch	1	1
rice cake, chocolate crunch	1 mini	0
rice cake, cinnamon streusel	1	1
rice cake, double sesame	1	1
rice cake, garlic sesame	1	1
rice cake, honey nut	1	2
rice cake, honey nut	1 mini	0
rice cake, lemon sesame	1	2
rice cake, lemon sesame, organic	1	2
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
rice cake, unsalted	1 mini	0
rice cake, white Cheddar	1 mini	0
sesame stick, baked	1 ea	0
sesame stick, honey roasted	0.5 oz	2
sesame stick, wheat, with salt	0.5 oz	2
sesame stick, wheat, without salt	0.5 oz	2
taro chips	0.5 oz	2
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
wasabi peas, Trader Joes	1/3 cup	2

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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Seafood – Weight Watcher Point Values (BLCCC)

Dan — Wed, 10 Feb 2010 16:15:22 +0000

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WW POINTS® FOR SEAFOOD
ITEM	SERVING SIZE	POINTS®
crab, Alaskan, king crab leg, raw	4 oz	2
crab, Alaskan, king crab leg, steamed	3 oz	2
crab, baked	3 oz	3
crab, blue, canned, drained	1/2 cup	2
crab, blue, cooked	3 oz	2
crab, blue, flaked, steamed	3 oz	2
crab, blue, raw	4 oz	2
crab, Dungeness, raw	4 oz	2
crab, Dungeness, steamed	3 oz	2
crab, king, leg, baked	3 oz	3
crab, imitation (surimi)	3 oz	2
crab, queen, raw	3 oz	2
crab, queen, steamed	3 oz	3
crab, sauteed	3 oz	3
crab, snow, leg, baked	3 oz	3
crayfish, farmed, raw	4 oz	2
crayfish, farmed, steamed	3 oz	2
crayfish, wild, raw	4 oz	2
crayfish, wild, steamed	3 oz	1
lobster, baked, diced	3 oz	2
lobster, cooked	3 oz	2
lobster, Northern, raw	4 oz	2
lobster, Northern, Steamed	3 oz	2
lobster, spiny, raw	4 oz	3
lobster, spiny, steamed, no shell	3 oz	3
lobster, whole or diced, baked	3 oz	2
shrimp, canned, drained	3 oz	2
shrimp, cooked	3 oz	2
shrimp, deveined	1 oz	0
shrimp, dried	1 oz	2
shrimp, imitation (surimi)	3 oz	2
shrimp, popcorn, baked, with margarine, with salt	3 oz	3
shrimp, raw	1 small	0
shrimp, raw	1 medium	0
shrimp, raw	1 large	0
shrimp, sauteed	3 oz	3
shrimp, steamed	1 large	0
shrimp with butter sauce	3 oz	5

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DISCLAIMER

The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

Poultry – Weight Watcher Point Values (BLCCC)

Dan — Tue, 09 Feb 2010 17:42:29 +0000

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WW POINTS® FOR CHICKEN
ITEM	SERVING SIZE	POINTS®
chicken, breast, boneless, without skin, stewed	3 oz	3
chicken, breast, boneless, without skin, raw	4 oz	3
chicken, breast, oven-roasted, fat-free, sliced	3 oz	1
chicken, breast, with bone, with skin, raw	4 oz	5
chicken, breast, with bone, with skin, roasted	3 oz	4
chicken, drumstick, with skin, cooked	3 oz	4
chicken, drumstick, with skin, raw	4 oz	4
chicken, drumstick, without skin, cooked	3 oz	3
chicken, drumstick, without skin, raw	4 oz	3
chicken, ground, raw	4 oz	4
chicken, thigh, boneless, without skin, cooked	3 oz	4
chicken, thigh, boneless, without skin, raw	4 oz	4
chicken, thigh, with bone, with skin, raw	4 oz	5
chicken, thigh, with bone, with skin, roasted	3 oz	4
chicken frankfurter	1	3
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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WW POINTS® FOR GAME
ITEM	SERVING SIZE	POINTS®
duck, breast, wild, without skin, raw	4 oz	3
duck, breast, young, without bones, without skin, broiled	3 oz	3
duck, Chinese pressed	3 oz	4
duck, domesticated, whole, without skin, roasted	3 oz	4
duck, mallard, raw	4 oz	4
duck, whole, roasted, chopped	3 oz	8
duck, whole, without skin, raw	4 oz	4
duck, widgeon, raw	4 oz	4
duck, wild, whole, with skin, raw	4 oz	6
duckling, Peking, breast, with skin, roasted	3 oz	4
duckling, Peking, breast, without skin, broiled	3 oz	3
emu, fan filet, broiled	3 oz	3
emu, ground, broiled	3 oz	3
emu, ground, raw	4 oz	3
emu, thigh, raw	4 oz	3
emu, top loin, broiled	3 oz	3
goose, liver, raw	4 oz	3
goose, liver, smoked	1 oz	4
goose, snow, raw	4 oz	3
goose, whole, boneless, roasted, with skin	3 oz	7
goose, whole, roasted	3 oz	7
goose, whole, without skin, raw	4 oz	4
ostrich, fan, raw	4 oz	3
ostrich, ground, 3% fat, cooked	3 oz	3
ostrich, ground, broiled	3 oz	3
ostrich, ground, raw	4 oz	5
ostrich, round, raw	4 oz	3
ostrich, tenderloin, raw	4 oz	3
ostrich, top loin, cooked	3 oz	3
pheasant, breast, without skin, raw	4 oz	3
pheasant, leg, without skin, raw	4 oz	3
pheasant, whole, cooked	3 oz	5
pheasant, whole, raw	4 oz	5
pheasant, whole, without skin, raw	4 oz	3
quail, breast, without skin, raw	4 oz	3
quail, whole, cooked	3 oz	5
quail, whole, with skin, raw	4 oz	6
quail, whole, without skin, raw	4 oz	3
squab, whole, with skin, raw	4 oz	9
squab, whole, without skin, raw	4 oz	4
squab meat, light, without skin, raw	4 oz	3

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WW POINTS® FOR TURKEY
ITEM	SERVING SIZE	POINTS®
Jennie-O Turkey Store Breakfast Sausage Links	56g	4
Jennie-O Turkey Store Breakfast Sausage Patties	64g	4
Jennie-O Turkey Store Deli Thin Turkey Breast Lunchmeat-Sun Dried Tomato	56g	1
Jennie-O Turkey Store Extra Lean Ground	112g	3
Jennie-O Turkey Store Extra Lean Turkey Bacon	15g	0
Jennie-O Turkey Store Fresh Italian Dinner Sausage	109g	4
Jennie-O Turkey Store Fresh Tenderloins	112g	3
Jennie-O Turkey Store Frozen Premium 1/3 lb White Turkey Burger	56g	4
Jennie-O Turkey Store Frozen Seasoned Turkey Burger	112g	4
Jennie-O Turkey Store Lean Ground	112g	3
Jennie-O Turkey Lean Turkey Burger Patties	112g	3
Jennie-O Turkey Store Marinated Tenderloin – Roast	112g	2
Jennie-O Turkey Store Oven Ready Bone-In Turkey Breast – Homestyle	112g	3
Jennie-O Turkey Store Oven Ready Whole Turkey, Homestyle	112g	4
Jennie-O Turkey Store Turkey Breast Cutlets	112g	3
turkey, breast, fat-free, honey-roasted, without skin	1 oz	1
turkey, breast, 97% fat-free, smoked	1 oz	1
turkey, breast, strip, raw	4 oz	2
turkey, breast, strip, raw	4 oz	2
turkey, breast, tenderloin, raw	4 oz	3
turkey, breast, with skin, raw	4 oz	4
turkey, breast, with skin, roasted	3 oz	4
turkey, dark meat, with skin, raw	4 oz	4
turkey, dark meat, with skin, roasted	3 oz	5
turkey, dark meat, without skin, raw	4 oz	3
turkey, dark meat, without skin, roasted	3 oz	4
turkey, drumstick, with skin, smoked	3 oz	4
turkey, drumstick, without skin, cooked	3 oz	4
turkey, giblets, raw	1	7
turkey, gizzard, raw	1	3
turkey, ground, 11% fat, sausage	3 oz	4
turkey, heart, raw	1	1
turkey, leg, with skin, raw	4 oz	4
turkey, leg, with skin, roasted	3 oz	4
turkey, light meat, with skin, raw	4 oz	4
turkey, light meat, with skin, roasted	3 oz	4
turkey, light meat, with skin, smoked	3 oz	4
turkey, light meat, without skin, raw	3 oz	2
turkey, light meat, without skin, roasted	3 oz	3
turkey, light meat, without skin, smoked	3 oz	3
turkey, liver, raw	4 oz	7
turkey, neck, without skin, raw	1	6
turkey, wing, with skin, smoked	3 oz	5
turkey croquette	3 oz	5
turkey egg roll	1	2
turkey frankfurter	1	3
turkey jerky, hot and spicy	1 oz	2
turkey jerky, original	1 oz	2
turkey jerky, teriyaki	1 oz	2
turkey meat loaf	4 oz slice	4
turkey meatball	1 oz	1
turkey nugget	0.6 oz piece	1
turkey pastrami lunch meat	1 oz	1
turkey pepperoni, sliced	1 oz	2
turkey sausage, raw	1 oz	1
turkey sausage, smoked, hot	1 oz	1

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The product names used in this web site are for identification purposes only. All trademarks and registered trademarks are the property of their respective owners.

OneMorePound.com » (BLCCC)

1 POINT® Items for Weight Watchers

1 POINT® ALCOHOL

1 POINT® BEANS & LEGUMES

1 POINT® BREADS/CRACKERS

1 POINT® CEREAL (dry unless otherwise specified)

1 POINT® CHEESE

1 POINT® CHICKEN

1 POINT® COFFEE & TEA

1 POINT® CONDIMENTS, DRESSINGS, MARINADES & SPREADS

1 POINT® DAIRY PRODUCTS

1 POINT® DESSERTS AND SWEET TREATS

1 POINT® EGGS

1 POINT® FATS AND OILS

1 POINT® FRUIT

1 POINT® GELATINS

1 POINT® GRAINS AND RICES

1 POINT® JUICE

1 POINT® NUTS

1 POINT® PASTA

1 POINT® SEAFOOD

1 POINT® SNACKS

1 POINT® SOUPS, SAUCES AND GRAVIES

1 POINT® SOY FOODS

1 POINT® SPORTS DRINKS

1 POINT® SWEETENERS

1 POINT® TURKEY

1 POINT® VEGETABLES

Vegetables – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR VEGETABLES

Sweeteners – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SWEETENERS

Sports Drinks – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SPORTS DRINKS

Sports Bars – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SPORTS AND ENERGY BARS

Soy Foods – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SOY FOODS

Soups, Sauces and Gravies – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SOUPS, SAUCES AND GRAVIES

Snacks – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SNACKS

Seafood – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR SEAFOOD

Poultry – Weight Watcher Point Values (BLCCC)

WW POINTS® FOR CHICKEN

WW POINTS® FOR GAME

WW POINTS® FOR TURKEY