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Nabisco Wheat Thins – Weight Watchers Points & PointsPlus Values

Dan — Tue, 03 May 2011 16:32:49 +0000

Weight Watchers POINTS and PointsPlus Values for the following Nabisco Wheat Thins items were calculated using the nutrition facts from Nabisco’s online nutrition info. This list was accurate as of 05/2011.Tweet

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WEIGHT WATCHERS POINTS FOR NABISCO WHEAT THINS
ITEM	POINTS	PointsPlus
WHEAT THINS CRACKERS ORIGINAL (serving=31g)	3	4
WHEAT THINS CRACKERS ORIGINAL (serving=31g)	Cal=140, Fat=5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS MULTI-GRAIN (serving=31g)	3	4
WHEAT THINS CRACKERS MULTI-GRAIN (serving=31g)	Cal=140, Fat=4.5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS REDUCED FAT (serving=29g)	2	3
WHEAT THINS CRACKERS REDUCED FAT (serving=29g)	Cal=130, Fat=3.5, Carbs=22, Fib=2, Prot=2
WHEAT THINS BAKED SNACK CRACKERS PARMESAN BASIL (serving=30g)	3	4
	Cal=140, Fat=5, Carbs=21, Fib=1, Prot=2
WHEAT THINS CRACKERS HINT OF SALT (serving=31g)	3	4
WHEAT THINS CRACKERS HINT OF SALT (serving=31g)	Cal=150, Fat=5, Carbs=23, Fib=2, Prot=2
WHEAT THINS CRACKERS FLATBREAD GARLIC & PARSLEY (serving=15g)	1	2
	Cal=60, Fat=1.5, Carbs=12, Fib=1, Prot=1
WHEAT THINS BAKED SNACK CRACKERS W/100% WHOLE GRAIN (serving=31g)	3	4
	Cal=140, Fat=6, Carbs=21, Fib=2, Prot=2
WHEAT THINS CRACKERS FLATBREAD TUSCAN HERB (serving=15g)	1	2
WHEAT THINS CRACKERS FLATBREAD TUSCAN HERB (serving=15g)	Cal=60, Fat=1.5, Carbs=12, Fib=1, Prot=1
WHEAT THINS CRACKERS REDUCED FAT FAMILY SIZE (serving=29g)	2	3
WHEAT THINS CRACKERS REDUCED FAT FAMILY SIZE (serving=29g)	Cal=130, Fat=3.5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS BIG (serving=31g)	3	4
WHEAT THINS CRACKERS BIG (serving=31g)	Cal=140, Fat=5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS ORIGINAL FAMILY SIZE (serving=31g)	3	4
WHEAT THINS CRACKERS ORIGINAL FAMILY SIZE (serving=31g)	Cal=140, Fat=5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS ORIGINAL (serving=31g)	3	4
WHEAT THINS CRACKERS ORIGINAL (serving=31g)	Cal=140, Fat=6, Carbs=21, Fib=1, Prot=2
WHEAT THINS BAKED SNACK CRACKERS MULTIGRAIN FAMILY SIZE (serving=31g)	3	4
	Cal=140, Fat=4.5, Carbs=22, Fib=2, Prot=2
WHEAT THINS CRACKERS FIBER SELECTS 5 GRAIN (serving=30g)	2	3
WHEAT THINS CRACKERS FIBER SELECTS 5 GRAIN (serving=30g)	Cal=120, Fat=4.5, Carbs=22, Fib=5, Prot=2
WHEAT THINS CRACKERS SUNDRIED TOMATO & BASIL FAMILY SIZE (serving=30g)	3	4
	Cal=140, Fat=6, Carbs=20, Fib=1, Prot=2
WHEAT THINS CRACKERS FIBER SELECTS GARDEN VEGETABLE (serving=30g)	2	3
	Cal=120, Fat=4, Carbs=22, Fib=5, Prot=2
WHEAT THINS ORIGINAL 1.25 OZ SINGLE SERVE (serving=35g)	4	4
WHEAT THINS ORIGINAL 1.25 OZ SINGLE SERVE (serving=35g)	Cal=160, Fat=6, Carbs=24, Fib=1, Prot=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.

NOTE: Weight Watchers, POINTS and PointsPlus 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.

Weight Watchers Points and PointsPlus Values for PopChips

Dan — Sat, 05 Feb 2011 02:37:32 +0000

Weight Watchers POINTS & PointsPlus values for the following PopChips flavors were calculated using the nutrition facts from PopChips.com. This list was accurate as of 02/2011 and contains all of the items that nutrition info is provided for.Tweet

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

From PopChips.com: Our all-natural pledge: no fake colors, no fake flavors, no preservatives, no fluorescent orange fingertips, and no wiping your greasy chip hand on your jeans. No, really. We only use ingredients you can feel good about eating. And we leave out the bad stuff, like hydrogenated oils and msg, that give snacking a bad name. Because popchips™ brand chips have no preservatives, make sure to get a good chip clip after opening the bag to keep our popped chips fresh. Or better yet, just eat them all at once.

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WEIGHT WATCHERS POINTS AND POINTSPLUS VALUES FOR ALL NATURAL POPCHIPS
ITEM	POINTS	PointsPlus
Original Potato – 1 oz (about 20 chips)	3	3
Original Potato – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=1
Barbeque Potato – 1 oz (about 19 chips)	3	3
Barbeque Potato – 1 oz (about 19 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=1
Sour Cream & Onion – 1 oz (about 20 chips)	3	3
Sour Cream & Onion – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=2
Cheddar Potato – 1 oz (about 20 chips)	3	3
Cheddar Potato – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=2
Sea Salt & Vinegar Potato – 1 oz (about 20 chips)	3	3
Sea Salt & Vinegar Potato – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=1
Salt & Pepper Potato – 1 oz (about 20 chips)	3	3
Salt & Pepper Potato – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=1
Parmesan Garlic Potato – 1 oz (about 20 chips)	3	3
Parmesan Garlic Potato – 1 oz (about 20 chips)	Cal=120, Fat=4, Carbs=20, Fib=1, Prot=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.

Weight Watchers Points and PointsPlus for Smart Ones

Dan — Thu, 03 Feb 2011 01:59:03 +0000

Weight Watchers POINTS and PointsPlus values for the following Smart Ones items were calculated using the nutrition facts from Smart Ones online nutrition info. This list was accurate as of 02/2011 and contains all of the items that nutrition info is provided for.Tweet

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

Click here for historical POINTS information for Weight Watchers Smart Ones

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BREAKFAST
ITEM	POINTS	PointsPlus
French Toast with Turkey Sausage	6	7
French Toast with Turkey Sausage	Cal=290, Fat=8, Carbs=39, Fib=2, Prot=14
Egg, Sausage and Cheese Smart Morning Wrap	5	6
Egg, Sausage and Cheese Smart Morning Wrap	Cal=240, Fat=8, Carbs=32, Fib=7, Prot=11
Ham and Cheese Scramble	5	5
Ham and Cheese Scramble	Cal=220, Fat=9, Carbs=13, Fib=2, Prot=21
Cheesy Scramble with Hashbrowns	4	5
Cheesy Scramble with Hashbrowns	Cal=210, Fat=9, Carbs=18, Fib=3, Prot=15
Breakfast Quesadilla	4	5
Breakfast Quesadilla	Cal=230, Fat=7, Carbs=29, Fib=6, Prot=12
Stuffed Breakfast Sandwich	5	6
Stuffed Breakfast Sandwich	Cal=240, Fat=7, Carbs=30, Fib=3, Prot=15
Canadian Style Bacon English Muffin Sandwich	4	6
Canadian Style Bacon English Muffin Sandwich	Cal=210, Fat=6, Carbs=27, Fib=2, Prot=14
English Muffin Sandwich	4	5
English Muffin Sandwich	Cal=210, Fat=5, Carbs=27, Fib=2, Prot=13

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DESSERTS
ITEM	POINTS	PointsPlus
Chocolate Fudge Brownie Sundae	3	4
Chocolate Fudge Brownie Sundae	Cal=140, Fat=2.5, Carbs=26, Fib=0, Prot=3
Turtle Sundae	3	4
Turtle Sundae	Cal=130, Fat=3, Carbs=23, Fib=0, Prot=3
Chocolate Chip Cookie Dough Sundae	3	4
Chocolate Chip Cookie Dough Sundae	Cal=170, Fat=3, Carbs=32, Fib=1, Prot=3
Peanut Butter Cup Sundae	3	4
Peanut Butter Cup Sundae	Cal=170, Fat=5, Carbs=28, Fib=3, Prot=4
Strawberry Shortcake	4	5
Strawberry Shortcake	Cal=170, Fat=6, Carbs=26, Fib=0, Prot=4
Key Lime Pie	4	5
Key Lime Pie	Cal=190, Fat=4.5, Carbs=33, Fib=0, Prot=4
Double Fudge Cake	3	4
Double Fudge Cake	Cal=170, Fat=4, Carbs=31, Fib=3, Prot=3
Chocolate Éclair	3	4
Chocolate Éclair	Cal=140, Fat=4, Carbs=24, Fib=1, Prot=3
Mint Chocolate Chip Sundae	3	4
Mint Chocolate Chip Sundae	Cal=150, Fat=3, Carbs=28, Fib=1, Prot=4
Brownie A La Mode	4	4
Brownie A La Mode	Cal=200, Fat=4, Carbs=36, Fib=3, Prot=5
Mocha Fudge Sundae	3	4
Mocha Fudge Sundae	Cal=160, Fat=4, Carbs=27, Fib=1, Prot=3

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ENTREES
ITEM	POINTS	PointsPlus
Angel Hair Marinara	4	6
Angel Hair Marinara	Cal=230, Fat=4, Carbs=40, Fib=4, Prot=9
Broccoli & Cheddar Roasted Potatoes	5	6
Broccoli & Cheddar Roasted Potatoes	Cal=240, Fat=7, Carbs=35, Fib=4, Prot=10
Chicken Bruschetta Grilled Flatbread	6	8
Chicken Bruschetta Grilled Flatbread	Cal=310, Fat=8, Carbs=42, Fib=4, Prot=17
Chicken Carbonara	5	7
Chicken Carbonara	Cal=260, Fat=5, Carbs=32, Fib=2, Prot=21
Chicken Enchiladas Monterey	6	9
Chicken Enchiladas Monterey	Cal=310, Fat=10, Carbs=41, Fib=5, Prot=12
Chicken Enchiladas Suiza	6	7
Chicken Enchiladas Suiza	Cal=290, Fat=5, Carbs=49, Fib=3, Prot=11
Chicken Fettucini	7	7
Chicken Fettucini	Cal=290, Fat=6, Carbs=40, Fib=3, Prot=20
Chicken Marinara with Mozzarella Cheese Grilled Flatbread	6	7
Chicken Marinara with Mozzarella Cheese Grilled Flatbread	Cal=290, Fat=6, Carbs=41, Fib=3, Prot=18
Chicken Marsala	3	4
Chicken Marsala	Cal=160, Fat=6, Carbs=11, Fib=3, Prot=16
Chicken Oriental	4	6
Chicken Oriental	Cal=230, Fat=1.5, Carbs=41, Fib=2, Prot=14
Chicken Parmesan	5	7
Chicken Parmesan	Cal=290, Fat=5, Carbs=35, Fib=4, Prot=26
Chicken Santa Fe	2	3
Chicken Santa Fe	Cal=140, Fat=2.5, Carbs=11, Fib=4, Prot=20
Cranberry Turkey Medallions	4	6
Cranberry Turkey Medallions	Cal=250, Fat=2, Carbs=43, Fib=4, Prot=16
Creamy Parmesan Chicken	4	5
Creamy Parmesan Chicken	Cal=210, Fat=4.5, Carbs=24, Fib=4, Prot=18
Creamy Rigatoni with Broccoli & Chicken	5	7
Creamy Rigatoni with Broccoli & Chicken	Cal=280, Fat=5, Carbs=39, Fib=3, Prot=19
Fajita Chicken Pizza	7	10
Fajita Chicken Pizza	Cal=380, Fat=7, Carbs=58, Fib=4, Prot=21
Fettucini Alfredo	4	6
Fettucini Alfredo	Cal=240, Fat=3.5, Carbs=41, Fib=4, Prot=12
Four Cheese Pizza	7	10
Four Cheese Pizza	Cal=370, Fat=7, Carbs=57, Fib=4, Prot=18
Home Style Beef Pot Roast	3	4
Home Style Beef Pot Roast	Cal=180, Fat=4.5, Carbs=18, Fib=4, Prot=17
Lasagna Bake with Meat Sauce	5	7
Lasagna Bake with Meat Sauce	Cal=270, Fat=4, Carbs=43, Fib=3, Prot=14
Lasagna Florentine	6	7
Lasagna Florentine	Cal=290, Fat=6, Carbs=44, Fib=5, Prot=15
Lemon Herb Chicken Piccata	4	6
Lemon Herb Chicken Piccata	Cal=230, Fat=1.5, Carbs=41, Fib=2, Prot=12
Macaroni & Cheese	5	7
Macaroni & Cheese	Cal=270, Fat=2, Carbs=52, Fib=2, Prot=11
Meatloaf	5	6
Meatloaf	Cal=240, Fat=8, Carbs=22, Fib=3, Prot=21
Mini Rigatoni with Vodka Cream Sauce	6	8
Mini Rigatoni with Vodka Cream Sauce	Cal=290, Fat=6, Carbs=48, Fib=5, Prot=13
Orange Sesame Chicken	7	8
Orange Sesame Chicken	Cal=320, Fat=8, Carbs=48, Fib=2, Prot=14
Pasta Primavera	5	6
Pasta Primavera	Cal=250, Fat=4, Carbs=41, Fib=4, Prot=11
Pasta with Ricotta and Spinach	5	7
Pasta with Ricotta and Spinach	Cal=280, Fat=6, Carbs=43, Fib=6, Prot=14
Pepperoni Pizza	8	11
Pepperoni Pizza	Cal=390, Fat=8, Carbs=58, Fib=4, Prot=20
Ravioli Florentine	5	7
Ravioli Florentine	Cal=250, Fat=5, Carbs=40, Fib=4, Prot=11
Roast Beef in Gravy	5	6
Roast Beef in Gravy	Cal=230, Fat=11, Carbs=18, Fib=2, Prot=16
Salisbury Steak (9.0 oz.)	4	5
Salisbury Steak (9.0 oz.)	Cal=200, Fat=7, Carbs=12, Fib=4, Prot=20
Santa Fe Style Rice & Beans	6	8
Santa Fe Style Rice & Beans	Cal=310, Fat=7, Carbs=51, Fib=4, Prot=10
Savory Steak & Ranch Grilled Flatbread	6	8
Savory Steak & Ranch Grilled Flatbread	Cal=300, Fat=8, Carbs=41, Fib=4, Prot=18
Shrimp Marinara	3	5
Shrimp Marinara	Cal=190, Fat=2, Carbs=34, Fib=4, Prot=10
Slow Roasted Turkey Breast	4	5
Slow Roasted Turkey Breast	Cal=200, Fat=7, Carbs=18, Fib=2, Prot=17
Southwestern Style Chicken Fiesta Grilled Flatbread	6	8
Southwestern Style Chicken Fiesta Grilled Flatbread	Cal=310, Fat=7, Carbs=43, Fib=4, Prot=17
Spaghetti with Meat Sauce	5	7
Spaghetti with Meat Sauce	Cal=290, Fat=5, Carbs=44, Fib=5, Prot=16
Spicy Szechuan Style Vegetable & Chicken	4	6
Spicy Szechuan Style Vegetable & Chicken	Cal=240, Fat=5, Carbs=38, Fib=4, Prot=11
Stuffed Turkey Breast	5	6
Stuffed Turkey Breast	Cal=260, Fat=5, Carbs=39, Fib=4, Prot=14
Swedish Meatballs	5	7
Swedish Meatballs	Cal=270, Fat=5, Carbs=35, Fib=3, Prot=20
Sweet & Sour Chicken	4	5
Sweet & Sour Chicken	Cal=210, Fat=2, Carbs=31, Fib=2, Prot=16
Teriyaki Chicken & Vegetables	4	6
Teriyaki Chicken & Vegetables	Cal=230, Fat=2.5, Carbs=39, Fib=3, Prot=14
Thai Style Chicken & Rice Noodles	5	7
Thai Style Chicken & Rice Noodles	Cal=260, Fat=4, Carbs=42, Fib=2, Prot=15
Three Cheese Macaroni	6	8
Three Cheese Macaroni	Cal=300, Fat=6, Carbs=48, Fib=3, Prot=14
Three Cheese Ziti Marinara	6	8
Three Cheese Ziti Marinara	Cal=320, Fat=8, Carbs=47, Fib=4, Prot=14
Traditional Lasagna with Meat Sauce	6	7
Traditional Lasagna with Meat Sauce	Cal=300, Fat=6, Carbs=43, Fib=5, Prot=17
Tuna Noodle Gratin	5	6
Tuna Noodle Gratin	Cal=250, Fat=4.5, Carbs=37, Fib=3, Prot=14

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SNACKS
ITEM	POINTS	PointsPlus
Mini Cheeseburgers	4	5
Mini Cheeseburgers	Cal=200, Fat=9, Carbs=20, Fib=3, Prot=10
Chicken Ranchero Smart Mini Wraps	4	5
Chicken Ranchero Smart Mini Wraps	Cal=220, Fat=6, Carbs=30, Fib=7, Prot=12
Chicken & Mushroom Florentine Smart Mini Wraps	4	5
Chicken & Mushroom Florentine Smart Mini Wraps	Cal=220, Fat=5, Carbs=30, Fib=7, Prot=12
Cheese Pizza Minis	5	7
Cheese Pizza Minis	Cal=270, Fat=7, Carbs=38, Fib=5, Prot=13
Pepperoni Pizza Minis	5	7
Pepperoni Pizza Minis	Cal=280, Fat=7, Carbs=40, Fib=5, Prot=12
Vegetable Pizza Minis	5	7
Vegetable Pizza Minis	Cal=270, Fat=7, Carbs=41, Fib=6, Prot=11
Chicken & Cheese Quesadilla	4	5
Chicken & Cheese Quesadilla	Cal=220, Fat=6, Carbs=28, Fib=7, Prot=11
Fiesta Quesadilla	4	5
Fiesta Quesadilla	Cal=230, Fat=5, Carbs=35, Fib=9, Prot=10

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NEW PRODUCTS
ITEM	POINTS	PointsPlus
French Toast with Turkey Sausage	6	7
French Toast with Turkey Sausage	Cal=290, Fat=8, Carbs=39, Fib=2, Prot=14
Egg, Sausage and Cheese Smart Morning Wrap	5	6
Egg, Sausage and Cheese Smart Morning Wrap	Cal=240, Fat=8, Carbs=32, Fib=7, Prot=11
Chocolate Fudge Brownie Sundae	3	4
Chocolate Fudge Brownie Sundae	Cal=140, Fat=2.5, Carbs=26, Fib=0, Prot=3

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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.

Weight Watchers PointsPlus Activity Value Charts

Dan — Tue, 07 Dec 2010 03:04:38 +0000

Weight Watchers PointsPlus Activity POINTS are earned when exercising.The amount of POINTS earned depends on a number of factors such as the intensity of the exercise, your body weight and how long you exercised for. Use the charts below to determine your PointsPlus activity value.Tweet

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HOW TO DETERMINE YOUR INTENSITY
INTENSITY	ABLE TO TALK?	ABLE TO SING?	BREATHING…	SWEATING…
LOW	Yes	Yes	Regular	No
MEDIUM	Yes	No	Deep	After 10 Minutes
HIGH	Briefly	No	Rapid & Deep	After 3-5 Min

ACTIVITY POINTSPLUS VALUE CHARTS FOR 15 MINUTES OF EXERCISE
WEIGHT	LOW INTENSITY	MEDIUM INTENSITY	HIGH INTENSITY
100-109	0	1	2
110-119	1	1	2
120-129	1	1	2
130-139	1	1	2
140-149	1	1	2
150-159	1	1	3
160-169	1	1	3
170-179	1	1	3
180-189	1	1	3
190-199	1	1	3
200-209	1	1	3
210-219	1	1	4
220-229	1	2	4
230-239	1	2	4
240-249	1	2	4
250-259	1	2	4
260-269	1	2	5
270-279	1	2	5
280-289	1	2	5
290-299	1	2	5
300-309	1	2	5
310-319	2	2	5
320-329	2	2	6
330-339	2	2	6
340-349	2	2	6
350-359	2	2	6

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ACTIVITY POINTSPLUS VALUE CHARTS FOR 30 MINUTES OF EXERCISE
WEIGHT	LOW INTENSITY	MEDIUM INTENSITY	HIGH INTENSITY
100-109	1	1	3
110-119	1	2	4
120-129	1	2	4
130-139	1	2	5
140-149	1	2	5
150-159	1	2	5
160-169	2	2	6
170-179	2	2	6
180-189	2	2	6
190-199	2	3	7
200-209	2	3	7
210-219	2	3	7
220-229	2	3	8
230-239	2	3	8
240-249	2	3	8
250-259	2	3	9
260-269	3	4	9
270-279	3	4	9
280-289	3	4	10
290-299	3	4	10
300-309	3	4	10
310-319	3	4	11
320-329	3	4	11
330-339	3	5	11
340-349	3	5	12
350-359	3	5	12

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ACTIVITY POINTSPLUS VALUE CHARTS FOR 45 MINUTES OF EXERCISE
WEIGHT	LOW INTENSITY	MEDIUM INTENSITY	HIGH INTENSITY
100-109	1	2	5
110-119	2	2	6
120-129	2	2	6
130-139	2	3	7
140-149	2	3	7
150-159	2	3	8
160-169	2	3	8
170-179	3	4	9
180-189	3	4	9
190-199	3	4	10
200-209	3	4	10
210-219	3	4	11
220-229	3	5	11
230-239	3	5	12
240-249	4	5	12
250-259	4	5	13
260-269	4	5	14
270-279	4	6	14
280-289	4	6	15
290-299	4	6	15
300-309	4	6	16
310-319	5	6	16
320-329	5	7	17
330-339	5	7	17
340-349	5	7	18
350-359	5	7	18

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ACTIVITY POINTSPLUS VALUE CHARTS FOR 60 MINUTES OF EXERCISE
WEIGHT	LOW INTENSITY	MEDIUM INTENSITY	HIGH INTENSITY
100-109	2	3	7
110-119	2	3	8
120-129	2	3	8
130-139	3	4	9
140-149	3	4	10
150-159	3	4	10
160-169	3	4	11
170-179	3	5	12
180-189	4	5	12
190-199	4	5	13
200-209	4	6	14
210-219	4	6	15
220-229	4	6	15
230-239	5	6	16
240-249	5	7	17
250-259	5	7	17
260-269	5	7	18
270-279	5	7	19
280-289	6	8	19
290-299	6	8	20
300-309	6	8	21
310-319	6	9	21
320-329	6	9	22
330-339	7	9	23
340-349	7	9	24
350-359	7	10	24

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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.

Weight Watchers Points for Voskos Greek Yogurts

Dan — Fri, 08 Oct 2010 13:02:14 +0000

Weight Watchers POINTS® for the following Voskos Greek Yogurts were calculated using the nutrition facts from Voskos website. This list was accurate as of 10/2010 Tweet

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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VOSKOS GREEK YOGURT – ORGANIC 5.3 oz
ITEM	POINTS®	CALORIES
Non Fat Plain	2	90
Non Fat Greek Honey	3	130
Non Fat Vanilla Bean	3	130

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VOSKOS GREEK YOGURT – 5.3 oz
ITEM	POINTS®	CALORIES
Non Fat Blended Greek Honey	3	130
Non Fat Blended Wild Blueberry	2	120
Non Fat Honey Vanilla Bean	3	130
Non Fat Blended Exotic Fig	3	160
Non Fat Blended Wild Strawberry	2	120

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VOSKOS GREEK YOGURT – 8 oz
ITEM	POINTS®	CALORIES	TOTAL FAT
Non Fat Plain	3	140	0
Low Fat Plain	3	160	3
Original Plain	7	280	20
Original Honey	7	290	14

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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.

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.

0 POINT® Items for Weight Watchers

Dan — Sat, 20 Mar 2010 20:42:20 +0000

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The items shown below are all 0 POINTS® 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.

0 POINT® BEANS & LEGUMES
ITEM	SERVING SIZE	POINTS®
bean sprouts (mung beans)	1/2 cup	0
french beans, raw	3 oz	0

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0 POINT® BREADS/CRACKERS
ITEM	SERVING SIZE	POINTS®
crispbread, Wasa, rye fiber	1 slice (10g)	0
crispbread, Wasa, sourdough rye	1 slice (11g)	0
tortilla, Tortilla Factory, low-carb, low-fat, green onion	1 small	0

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0 POINT® CEREAL (dry unless otherwise specified)
ITEM	SERVING SIZE	POINTS®
All-Bran cereal	1/3 cup	0
All-Bran Buds cereal	1/4 cup	0
All-Bran Extra Fiber cereal	1/3 cup	0
Fiber One	1/2 cup	0
100% Bran Cereal	1/4 cup	0
Puffed Millet	1/2 cup	0
wheat bran	1/4 cup	0
wheat germ	2 tbsp	0

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0 POINT® CHEESE
ITEM	SERVING SIZE	POINTS®
Cheddar, fat-free, natural, shredded	2 tbsp	0
Parmesan-style grated topping, reduced-fat, Kraft	5g	0

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0 POINT® COFFEE & TEA
ITEM	SERVING SIZE	POINTS®
chai, Celestial Seasonings, original	8 oz	0
chai, Celestial Seasonings, original, decaf	8 oz	0
coffee, brewed	8 oz	0
coffee, decaf, brewed	8 oz	0
coffee, instant	1 tbsp	0
coffee, instant, decaf	1 tbsp	0
coffee, instant, 50% less caffeine	1 tbsp	0
coffee, instant, mocha, fat free, sugar free	1 tbsp	0
coffee, instant, with chicory	1 tbsp	0
espresso	4 oz	0
espresso, decaf	4 oz	0
tea, black, decaf	8 oz	0
tea, black, iced, unsweetened	8 oz	0
tea, black, iced, unsweetened, decaf	8 oz	0
tea, chamomile	8 oz	0
tea, herbal	8 oz	0
tea, mint	8 oz	0
tea, mint, decaf	8 oz	0

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0 POINT® CONDIMENTS, DRESSINGS, MARINADES & SPREADS
ITEM	SERVING SIZE	POINTS®
barbecue sauce	1 tbsp	0
barbecue sauce, Carb Control, low sugar	1 tbsp	0
barbecue sauce, Steel’s Gourmet, sugar free	2 tbsp	0
barbecue sauce, Steel’s Gourmet, sugar free, chipotle	2 tbsp	0
capers, drained	1 tbsp	0
dressing, balsamic vinegar	1 tbsp	0
dressing, blue cheese, low-calorie	1 tbsp	0
dressing, blue cheese, reduced calorie	1 tbsp	0
dressing, Caesar, fat-free	1 tbsp	0
dressing, Caesar, Galeos	1 tbsp	0
dressing, Caesar, low-calorie	1 tbsp	0
dressing, Caesar, low-fat	1 tbsp	0
dressing, Catalina, fat-free	1 tbsp	0
dressing, creamy dill, fat-free, organic	1 tbsp	0
dressing, creamy garlic, fat-free, organic	1 tbsp	0
dressing, creamy Italian, fat-free	1 tbsp	0
dressing, creamy Parmesan, low-free	1 tbsp	0
dressing, creamy sour cream buttermilk, low-calorie	1 tbsp	0
dressing, dijonnaise, Galeos	1 tbsp	0
dressing, French, fat-free	1 tbsp	0
dressing, French, low-calorie, low-sodium	1 tbsp	0
dressing, garlic ranch, fat-free	1 tbsp	0
dressing, ginger wasabi, Galeos	1 tbsp	0
dressing. honey dijon, fat-free	1 tbsp	0
dressing. honey dijon, low-fat	1 tbsp	0
dressing, honey mustard, fat-free	1 tbsp	0
dressing, Italian, diet, low-sodium	1 tbsp	0
dressing, Italian, fat-free	1 tbsp	0
dressing, Italian, Light Done Right	1 tbsp	0
dressing, mayonnaise, fat-free	1 tbsp	0
dressing, Miracle Whip, fat-free	1 tbsp	0
dressing, oil-free, low-calorie	1 tbsp	0
dressing, onion garlic, fat-free, organic	1 tbsp	0
dressing, ranch, fat-free	1 tbsp	0
dressing, red wine vinaigrette, fat-free	1 tbsp	0
dressing, Roquefort, fat-free	1 tbsp	0
dressing, Roquefort, reduced-calorie	1 tbsp	0
dressing, roasted red pepper	1 tbsp	0
dressing, sesame seed, Galeos	1 tbsp	0
dressing, Thousand Island, fat-free	1 tbsp	0
dressing, Thousand Island, low-sodium	1 tbsp	0
dressing, toasted sesame, fat-free, organic	1 tbsp	0
dressing, yogurt	1 tbsp	0
dressing, zesty Italian, fat-free	1 tbsp	0
dressing, zesty Italian, low-fat	1 tbsp	0
dressing, zesty raspberry vinaigrette, fat-free	1 tbsp	0
garlic sauce, Melissa’s Fire Roasted Garlic Sauce	3g	0
hoisin sauce, Steel’s Gourmet, No Sugar Added	2 tbsp	0
horseradish	1 tbsp	0
horseradish, fresh	1 tbsp	0
jam, apricot sugar-free	1 tbsp	0
jam, artificial sweetener	1 tbsp	0
jam, boysenberry, sugar-free	1 tbsp	0
jam, concord grape, sugar-free	1 tbsp	0
jam, orange, sugar-free	1 tbsp	0
jam, raspberry, fruit sweetened	1 tbsp	0
jam, red raspberry, sugar-free	1 tbsp	0
jam, strawberry, fruit sweetened	1 tbsp	0
jelly, apple, reduced-calorie	1 tbsp	0
jelly, diatetic	1 tbsp	0
jelly, fruit, reduced-calorie	1 tbsp	0
jelly, grape, reduced-calorie	1 tbsp	0
ketchup	1 packet	0
ketchup	1 tbsp	0
ketchup, fruit sweetened, unsalted	1 tbsp	0
ketchup, low sodium	1 tbsp	0
ketchup, organic	1 tbsp	0
ketchup, reduced-calorie	1 tbsp	0
ketchup, Steel’s Gourmet, Sugar-Free	1 tbsp	0
ketchup, unsweetened	1 tbsp	0
mango sauce, Steel’s Gourmet Mango Curry Sauce Sugar-Free	1 tbsp	0
mango sauce, Steel’s Gourmet Mango Ginger Chutney No Sugar Added	1 tbsp	0
marinade, chicken	1 tbsp	0
marinade, Korean	1 tbsp	0
marinade, mesquite	1 tbsp	0
marinade, roasted garlic	1 tbsp	0
marinade, Southwest	1 tbsp	0
marinade, spicy Cajun	1 tbsp	0
marinade, steak	1 tbsp	0
marinade, white wine dijon	1 tbsp	0
mayonnaise, fat-free	1 tbsp	0
mustard	1 tbsp	0
mustard, Asian	1 tbsp	0
mustard, deli	1 tbsp	0
mustard, dijon coarse grain	1 tbsp	0
mustard, dijonnaise	1 tbsp	0
mustard, honey	1 tbsp	0
mustard, Parisian Poupon	1 tbsp	0
mustard, yellow	1 tbsp	0
olives, black	5 small	0
olives, black, sliced	1 tbsp	0
pepperoncini, Greek	1 oz	0
pepperoncini, Italian	1 oz	0
pickle, dill	1 small	0
pickle, dill	1 medium	0
pickle, dill	1 large	0
pickle, dill, low-sodium	1 medium	0
pickle, dill, slices	3	0
pickle, dill, slices, low-sodium	10	0
pickle, dill, spears	3	0
pickle, garlic, whole	1	0
pickle, Japanese Tsukemono	1/4 cup	0
pickle, kosher dill	1 medium	0
pickle, kosher dill, halves, low-sodium	3	0
pickle, kosher dill, slices	3	0
pickle, kosher dill, spears	3	0
pickle, sour	3 small	0
pickle, sour	1 medium	0
pickle, sour	1 large	0
pickle, sour, slices	10	0
pickle, sour, spears	3	0
pickle, zesty dill, whole	1	0
pickle relish, chow chow	1 tbsp	0
pickle relish, hamburger	1 tbsp	0
pickle relish, hot dog	1 tbsp	0
pickle relish, sweet	1 packet	0
pickled chili pepper	3	0
pickled green tomato	1/4 cup	0
pickled jalapeno	1	0
pickled Japanese cabbage	1/4 cup	0
pickled mushroom cap	3	0
pickled okra	3	0
pickled radish	1/4 cup	0
pickled string beans	1/4 cup	0
pickled sushi ginger	1 tbsp	0
pickled turnip slice	3	0
pickled zucchini squash	1/4 cup	0
salsa	1 tbsp	0
salsa, Amy’s Organic Black Bean & Corn Salsa	2 tbsp	0
salsa, Amy’s Organic Fire Roasted Vegetable Salsa	2 tbsp	0
salsa, Amy’s Organic Medium Salsa	2 tbsp	0
salsa, Amy’s Organic Mild Salsa	2 tbsp	0
salsa, Amy’s Organic Spicy Chipotle Salsa	2 tbsp	0
salsa, picante	1 tbsp	0
salsa, red jalapeno	1 tbsp	0
salsa, suprema	1 tbsp	0
salsa, thick and chunky	1 tbsp	0
soy sauce	1 tbsp	0
soy sauce, low-sodium	1 tbsp	0
steak sauce	1 tbsp	0
stir fry sauce, Melissa’s Good Life Foods Soy Ginger	1 tbsp	0
Tabasco sauce	1 tbsp	0
tofu sauce, Melissa’s Good Life Foods Ginger Teriyaki	1 tbsp	0
tofu sauce, Melissa’s Good Life Foods Smokey Chipotle	1 tbsp	0
tofu sauce, Melissa’s Good Life Foods Thai Peanut	1 tbsp	0
vinaigrette, herb, fat-free	1 tbsp	0
vinaigrette, red wine, fat-free	1 tbsp	0
vinaigrette, red wine, herb	1 tbsp	0
vinegar, apple cider	1 tbsp	0
vinegar, balsamic	1 tbsp	0
vinegar, brown rice	1 tbsp	0
vinegar, champagne	1 tbsp	0
vinegar, cider	1 tbsp	0
vinegar, distilled	1 tbsp	0
vinegar, garlic wine	1 tbsp	0
vinegar, golden balsamic	1 tbsp	0
vinegar, Italian herb	1 tbsp	0
vinegar, malt	1 tbsp	0
vinegar, red wine organic	1 tbsp	0
vinegar, rice	1 tbsp	0
vinegar, rice seasoned	1 tbsp	0
vinegar, tarragon	1 tbsp	0
vinegar, tarragon malt	1 tbsp	0
vinegar, white distilled	1 tbsp	0
vinegar, white wine	1 tbsp	0
wasabi	1 tbsp	0
worcestershire sauce	1 tbsp	0
worcestershire sauce, low-sodium	1 tbsp	0

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0 POINT® DAIRY PRODUCTS
ITEM	SERVING SIZE	POINTS®
cream, sour, fat-free	1 tbsp	0
cream substitute, liquid	1 tbsp	0
half-and-half, fat-free	1 tbsp	0
topping, Cool Whip, fat-free	2 tbsp	0
topping, Cool Whip, light	2 tbsp	0
topping, DairyWhip Whipped Cream, light	2 tbsp	0
topping, dessert mix, prepared with 1/2 cup milk	2 tbsp	0
topping, whipped, dietetic	2 tbsp	0
topping, whipped, fat-free	2 tbsp	0
yogurt cheese	1 oz	0

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0 POINT® DESSERTS AND SWEET TREATS
ITEM	SERVING SIZE	POINTS®
candy, butterscotch	1 piece	0
candy, chocolate-covered almond	1	0
candy, chocolate-covered coffee bean	1	0
candy, chocolate-covered raisin	1	0
candy, hard, sugar-free	1 piece	0
candy, Heath bite	1 piece	0
candy, Kit Kat bites	1	0
candy, Peppermint Pattie	1 fun size	0
candy, Rolo	1 piece	0
cookie, animal cracket	1	0
cookie, vanilla wafer	1	0
gum, chewing, regular	1 stick	0
ice cream cone, wafer type	1/2 cup	0
ice cream novelty, Popsicle, Caribbean fruit punch, sugar-free	1	0
ice cream novelty, Popsicle, cherry, sugar-free	1	0
ice cream novelty, Popsicle, diet A&W Root Beer, sugar-free	1	0
ice cream novelty, Popsicle, diet Dr. Pepper, sugar-free	1	0
ice cream novelty, Popsicle, diet Orange Crush, sugar-free	1	0
ice cream novelty, Popsicle, grape, sugar-free	1	0
ice cream novelty, Popsicle, orange, sugar-free	1	0
ice cream novelty, Popsicle, Tropical Orange, sugar-free	1	0
marshmallows	1	0
marshmallows, miniature	10	0

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0 POINT® EGGS
ITEM	SERVING SIZE	POINTS®
egg, quail	1	0
egg white, cooked	1 large	0
egg white, dried	1 tbsp	0
egg white, raw	1 large	0

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0 POINT® FATS AND OILS
ITEM	SERVING SIZE	POINTS®
butter replacement, powder	1 tsp	0
buttery spread, Smart Balance buttery spread	1 tsp	0
cooking spray	1/3 sec	0
cooking spray, baking	1/3 sec	0
cooking spray, butter	1/3 sec	0
cooking spray, butter	1 sec	0
cooking spray, canola oil	1/3 sec	0
cooking spray, canola oil, butter-flavored	1/3 sec	0
cooking spray, canola oil, high heat	1/3 sec	0
cooking spray, canola oil, non-aerosal	1/3 sec	0
cooking spray, canola oil, roasted garlic	1/3 sec	0
cooking spray, canola oil, water-based	1/3 sec	0
cooking spray, canola oil, with butter	1/3 sec	0
cooking spray, canola oil, with lemon	1/3 sec	0
cooking spray, extra-virgin olive oil	1/3 sec	0
cooking spray, flour and canola oil, baking	1/3 sec	0
cooking spray, for the grill	1/3 sec	0
cooking spray, for the grill, canola oil	1/3 sec	0
cooking spray, grapeseed oil	1/3 sec	0
cooking spray, I Can’t Believe It’s Not Butter	1/3 sec	0
cooking spray, natural butter and soy oil	1/3 sec	0
cooking spray, olive oil	1/3 sec	0
cooking spray, original	1/3 sec	0
cooking spray, Smart Balance Buttery Burst Cooking Spray with Organic Soy	1 pump	0
cooking spray, soybean oil	1/3 sec	0
cooking spray, Wescoat	1/4 sec	0
margarine, spread, fat-free	1 tsp	0
margarine, spread, 20% vegetable oil, with salt	1 tsp	0
margarine, spread, 20% vegetable oil, without salt	1 tsp	0
margarine-like spread, liquid, with salt, fat-free	1 tsp	0

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0 POINT® FRUIT
ITEM	SERVING SIZE	POINTS®
apricot	1	0
apple, crab	1 (1 oz)	0
applesauce, Gravenstein, canned, unsweetened	1/3 cup	0
apricot	1	0
apricot, halved	1/2 cup	0
apricot, slilced	1/2 cup	0
apricots, canned in water	1/2 cup	0
apricots, canned in water, peeled	1/2 cup	0
apricots, dried	1	0
avocado, California	1/5 of medium	0
avocado, sliced	1 tbsp	0
avocado salsa	1 oz	0
banana, dried, powdered	1 tbsp	0
banana flakes	1 tbsp	0
banana melon	3 oz	0
blackberries, frozen, unsweetened	1/2 cup	0
blueberries	1/2 cup	0
cantaloupe, wedged	1/8 of small	0
cantaloupe, wedged	1/8 of medium	0
cherries, Barbados	1/2 cup	0
cherries, Barbados	1 cup	0
cherries, dark, sweet, pitted	1 oz	0
cherries, groundcherries	1/2 cup	0
cherries, Maraschino, green, canned	1	0
cherries, Maraschino, red, with stems	1	0
cherries, sweet	1/4 cup	0
cherries, sweet	10	0
cherries, tart, dried	2 tbsp	0
cherries, West Indian	1/2 cup	0
cherries, West Indian	1 cup	0
clementine, mandarin orange	1	0
cranberries	1 cup	0
cranberries, chopped	1/2 cup	0
cranberries, frozen	1 cup	0
currants, black, European	1/2 cup	0
currants, red	1/2 cup	0
currants, stewed, without sugar	1/2 cup	0
currants, white	1/2 cup	0
date, Chinese	1 oz	0
date, chopped	1 tbsp	0
date, deglet noor	1	0
date, deglet noor, pitted, chopped	1 tbsp	0
date, Indian	1	0
date pulp, Indian	1 tbsp	0
elderberries	1/4 cup	0
elderberries, canned	2 tbsp	0
elderberries, cooked	2 tbsp	0
feijoa	1	0
feijoa, pureed	1/4 cup	0
fig	1 small	0
fig, Barbary	2 oz	0
figs, canned, Kadota	1	0
figs, canned, undrained	1/4 cup	0
fruit mix, dried	1 oz	0
grapefruit	1/2 of medium	0
grapefruit, pink	1/2 of small	0
grapefruit, red	1/2 small	0
guava, Brazilian	1	0
guava, Brazilian, pureed	1/4 cup	0
guava, pineapple	1	0
guava, pineapple, pureed	1/4 cup	0
guava, strwberry	5 ea	0
guava, strawberry, pureed	1/4 cup	0
guavasteen	1	0
guavasteen, pureed	1/4 cup	0
jackfruit, dried	1/4 cup	0
jujube	1 oz	0
kiwifruit (Chinese gooseberry), dried	0.5 oz	0
kiwifruit (Chinese gooseberry), peeled	1 small	0
kumquat	3 oz	0
lemon	1 medium	0
lemon peel	1 tbsp	0
lemon peel, dried, Melissa’s	1-1/2 tsp	0
lime	1	0
lime peel	1 tsp	0
loquat	3 large	0
nectarine, sliced	1/2 cup	0
oheloberries	3 oz	0
oheloberries	1 cup	0
orange peel	1 tbsp	0
orange peel, dehydrated	0.5 oz	0
papaya, cubed	1/2 cup	0
passion fruit, purple	1	0
passion fruit, purple, cubed	1/2 cup	0
peach	1 small	0
peaches, sliced, peeled	1/2 cup	0
pear, Bartlett	1/2 of medium	0
pear, Bosc	1/2 of small	0
pear, prickly	1	0
pear, prickly, cubed	1/2 cup	0
plum	1 (2-1/8″)	0
plum, yellow	1	0
prunes	0.5 oz	0
raspberries, dried flakes	0.5 oz	0
raspberries, freeze-dried	0.5 oz	0
raspberries, red	3 oz	0
rhubarb	1 stalk	0
rhubarb, diced	1 cup	0
sapodilla pulp	1/4 cup	0
soursop	1/8	0
soursop pulp	1/4 cup	0
starfruit (carambola)	1 medium	0
starfruit (carambola)	1 large	0
starfruit (carambola), cubed	1 cup	0
starfruit (carambola), sliced	1 cup	0
strawberry	1 small	0
strawberry	1 medium	0
strawberry	1 large	0
strawberry	1 extra large	0
strawberries, flash-frozen, cooked	1 cup	0
strawberries, freeze-dried, diced	0.5 oz	0
strawberries, frozen, unsweetened	1	0
strawberries, frozen, unsweetened	5 oz	0
tangerine	1 medium	0
tangerine, sectioned	2 oz	0

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0 POINT® GELATINS
ITEM	SERVING SIZE	POINTS®
gelatin, black cherry, sugar-free	1 cup	0
gelatin, cranberry, sugar-free	1 cup	0
gelatin, fruit-flavored, sugar-free	1/2 cup	0
gelatin, lemon, sugar-free	1 cup	0
gelatin, orange, sugar-free	1 cup	0
gelatin, mixed fruit, sugar-free	1 cup	0
gelatin, raspberry, sugar-free	1 cup	0
gelatin, strawberry, sugar-free	1 cup	0
gelatin, strawberry-banana, sugar-free	1 cup	0
gelatin, strawberry-kiwi, sugar-free	1 cup	0
gelatin, tropical berry, sugar-free	1 snack cup	0
gelatin, watermelon, sugar-free	1 cup	0

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0 POINT® GRAINS AND RICES
ITEM	SERVING SIZE	POINTS®
corn bran, crude	1/4 cup	0
oat bran, cooked	1/3 cup	0
oat bran, raw	2 tbsp	0
rye flour, dark	2 tbsp	0
triticale grain, whole berries	2 tbsp	0
wheat bran, crude	2 tbsp	0

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0 POINT® HERBS AND SPICES
ITEM	SERVING SIZE	POINTS®
almond extract	1 tsp	0
anise seed	1 tsp	0
annatto	1 tsp	0
asafetida	1 g	0
basil, dried	1 tsp	0
basil, fresh	1 tbsp	0
basil, fresh, chopped	1 tbsp	0
bay leaves, crumbled	1 tsp	0
bay leaves, ground	1 tsp	0
borage, fresh	1 tbsp	0
caraway seed	1 tsp	0
caraway seed, ground	1 tsp	0
cardamom seed	1 tsp	0
cardamom seed, ground	1 tsp	0
celery salt	1 tsp	0
celery seed	1 tsp	0
celery seed, ground	1 tsp	0
chervil, dried	1 tsp	0
chervil, fresh, Melissa’s	1-1/2 tsp	0
chicory, fresh, chopped	1 tbsp	0
chili powder	1 tsp	0
chives, freeze-dried	1 tbsp	0
chives, fresh	1 tbsp	0
cilantro, fresh	1/4 cup	0
cinnamon, ground	1 tsp	0
cloves, ground	1 tsp	0
cocoa powder, unsweetened	1 tsp	0
coriander, dried	1 tsp	0
coriander, fresh (cilantro)	1/4 cup	0
coriander seed	1 tsp	0
cumin seed	1 tsp	0
cumin seed, ground	1 tsp	0
curry, fresh	1 tbsp	0
curry powder	1 tsp	0
dill seed	1 tsp	0
dill seed, ground	1 tsp	0
dill weed, dried	1 tsp	0
dill weed, fresh	1/4 cup	0
epazote, fresh	1/4 cup	0
fennel seed	1 tsp	0
fennel seed, ground	1 tsp	0
fenugreek leaves, fresh	1 tbsp	0
fenugreek seed	1 tsp	0
fenugreek seed, ground	1 tsp	0
five-spice powder, Chinese	1 tsp	0
galangal, Thai ginger	1 tsp	0
garlic powder	1 tsp	0
garlic salt	1 tsp	0
ginger, ground	1 tsp	0
gingerroot	1 slice	0
Italian seasoning	1 tsp	0
jerk seasoning	1 tsp	0
lemongrass	1 tbsp	0
lemongrass, fresh	1 tbsp	0
lemon-pepper seasoning	1 tsp	0
lemon-pepper, with seasoned salt	1 tsp	0
mace, ground	1 tsp	0
marjoram, dried	1 tsp	0
marjoram, fresh, Melissa’s	1 tsp	0
Mexican seasoning blend	1 tsp	0
mustard seed	1 tsp	0
mustard seed, ground	1 tsp	0
nutmeg, ground	1 tsp	0
onion powder	1 tsp	0
oregano, dried	1 tsp	0
oregano, fresh	1 tbsp	0
paprika, ground	1 tsp	0
parsley, fresh	3 sprigs	0
parsley, frsh, chopped	1 tbsp	0
pepper, black, ground	1 tsp	0
pepper, black, ground, with seasoned salt	1 tsp	0
pepper, cayenne, ground	1 tsp	0
pepper, chili flakes	1 tsp	0
pepper, white, ground	1 tsp	0
peppermint, dried	1 tsp	0
peppermint, fresh	1 tbsp	0
poppy seed	1 tsp	0
poppy seed, ground	1 tsp	0
poultry seasoning	1 tsp	0
pumpkin pie spice	1 tsp	0
rosemary, dried	1 tsp	0
rosemary, fresh	1 tsp	0
rosemary, ground	1 tsp	0
saffron	1 tsp	0
sage, ground	1 tsp	0
saly, hickory smoked	1 tsp	0
salt substitute, Mrs. Dash Extra Spicy	1 tsp	0
salt substitute, Mrs. Dash Garlic & Herb	1 tsp	0
salt, table	1 tsp	0
salt, table, iodized	1 tsp	0
saly, table, noniodized	1 tsp	0
savory, ground	1 tsp	0
seasoning mix, bean soup	1 tsp	0
seasoning mix, beef stew	1 tsp	0
seasoning mix, beef stroganoff	1 tsp	0
seasoning mix, buffalo wings	1 tsp	0
seasoning mix, burrito	1 tsp	0
seasoning mix, chicken herb	1 tsp	0
seasoning mix, chicken taco	1 tsp	0
seasoning mix, chili	1 tsp	0
seasoning mix, chili, hot	1 tsp	0
seasoning mix, chili, mild	1 tsp	0
seasoning mix, chili, vegetarian	1 tsp	0
seasoning mix, country chicken	1 tsp	0
seasoning mix, crab cake	1 tsp	0
seasoning mix, guacamole	1 tsp	0
seasoning mix, fajita marinade	1 tsp	0
seasoning mix, meat loaf	1 tsp	0
seasoning mix, Mexican rice	1 tsp	0
seasoning mix, pork chops	1 tsp	0
seasoning mix, pot roast	1 tsp	0
seasoning mix, salsa	1 tsp	0
seasoning mix, sloppy joe	1 tsp	0
seasoning mix, split pea soup	1 tsp	0
seasoning mix, stir-fry	1 tsp	0
seasoning mix, stir-fry, chicken	1 tsp	0
seasoning mix, Swiss steak	1 tsp	0
seasoning mix, taco	1 tsp	0
seasoning mix, taco, 30% less salt	1 tsp	0
seasoning mix, taco, 40% less salt	1 tsp	0
seasoning mix, taco, cheesy	1 tsp	0
seasoning mix, taco, spicy	1 tsp	0
seasoning mix, taco salad	1 tsp	0
seasoning mix, tofu burger	1 tsp	0
seasoning mix, tofu scrambler	1 tsp	0
seasoning mix, tuna, classic	1 tsp	0
sesame seed	1 tsp	0
sesame seed, ground	1 tsp	0
spearmint, dried	1 tsp	0
spearmint, fresh	1 tbsp	0
spice blend, Mrs. Dash Onion & Herb	1/4 tsp	0
spice blend, Mrs. Dash Original Blend	1 tsp	0
spice blend, Mrs. Dash Table Blend	1 tsp	0
spice blend, Mrs. Dash Tomato Basil Garlic	1 tsp	0
tarragon, dried	1 tsp	0
tarragon, fresh	1 tbsp	0
tarragon, ground	1 tsp	0
turmeric powder	1 tsp	0
vanilla extract, imitation	1 tsp	0
vanilla extract, pure	1 tsp	0

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0 POINT® JUICE
ITEM	SERVING SIZE	POINTS®
cranberry juice cocktail, low calorie	4 oz	0
cranberry-apricot juice, low calorie	4 oz	0
pink grapefruit juice, light	4 oz	0
spinach juice	4 oz	0
tomato juice, canned	4 oz	0
tomato juice, canned, unsalted	4 oz	0
tomato-vegetable juice, low sodium	4 oz	0
vegetable juice, V8	4 oz	0
vegetable juice, V8, picante	4 oz	0
vegetable juice, V8, spicy hot	4 oz	0
wheatgrass juice	4 oz	0

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0 POINT® NUTS
ITEM	SERVING SIZE	POINTS®
chestnuts, Chinese, cooked	0.25 oz	0
chestnuts, Chinese, raw	0.25 oz	0
chestnuts, Chinese, roasted	0.25 oz	0
chestnuts, Europen, dried, unpeeled	0.25 oz	0
chestnuts, Europen, raw, peeled	0.25 oz	0
chestnuts, Europen, roasted	1 tbsp	0
chestnuts, Japanese, roasted	1 tbsp	0

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0 POINT® SEAFOOD
ITEM	SERVING SIZE	POINTS®
shrimp, raw	1 small	0
shrimp, raw	1 medium	0
shrimp, raw	1 large	0
shrimp, steamed	1 large	0

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0 POINT® SNACKS
ITEM	SERVING SIZE	POINTS®
popcorn, air-popped	1 cup	0
popcorn, white, air-popped	1 cup	0
pretzel, hard	1	0
pretzel, hard, twist, unsalted	1	0
pretzel, hard, yogurt-covered	1	0
rice cake, apple cinnamon	1 mini	0
rice cake, banana nut	1 mini	0
rice cake, caramel corn	1 mini	0
rice cake, Cheddar	1 mini	0
rice cake, chocolate crunch	1 mini	0
rice cake, honey nut	1 mini	0
rice cake, unsalted	1 mini	0
rice cake, white Cheddar	1 mini	0
sesame stick, baked	1 ea	0

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0 POINT® SODA & WATER
ITEM	SERVING SIZE	POINTS®
Aquafina water	8 oz	0
Calistoga water	8 oz	0
Coca-Cola Zero	8 oz	0
Crystal Light, bottled, Lemon Tea	8 oz	0
Crystal Light, bottled, Pink Lemonade	8 oz	0
Crystal Light, bottled, Raspberry Ice	8 oz	0
Crystal Light, bottled, Strawberry Kiwi	8 oz	0
Crystal Light, bottled, Sunrise Classic Orange	8 oz	0
Crystal Light Decaffeinated Iced Tea	1 g	0
Crystal Light Iced Tea	1 g	0
Crystal Light Lemonade	1 g	0
Crystal Light Peach Tea	1 g	0
Crystal Light Pineapple Orange	1 g	0
Crystal Light Pink Lemonade	2 g	0
Crystal Light Raspberry Lemonade	2 g	0
Crystal Light Raspberry Ice	1 g	0
Crystal Light Raspberry Tea	1 g	0
Crystal Light Strawberry Kiwi	1 g	0
Crystal Light Strawberry Orange Banana	1 g	0
Crystal Light Sunrise Classic Orange	2 g	0
Crystal Light Sunrise Ruby Red Grapefruit	2 g	0
Diet 7UP	8 oz	0
Diet A&W Cream	8 oz	0
Diet A&W Root Beer	8 oz	0
Diet Barq’s Red Creme Soda	8 oz	0
Diet Barq’s Root Beer	8 oz	0
Diet Cherry 7UP	8 oz	0
Diet Cherry Coke	8 oz	0
Diet Coke	8 oz	0
Diet Coke, caffeine-free	8 oz	0
Diet Coke, with lime	8 oz	0
Diet Coke, with Splenda	8 oz	0
Diet Dr Pepper	8 oz	0
Diet Dr Pepper, caffeine free	8 oz	0
Diet Hires Root Beer	8 oz	0
Diet IBC Root Beer	8 oz	0
Diet Mountain Dew	8 oz	0
Diet Mr Pibb	8 oz	0
Diet Mug Root Beer	8 oz	0
Diet Pepsi	8 oz	0
Diet Pepsi Lime	8 oz	0
Diet Pepsi Twist	8 oz	0
Diet Rite Pure Zero Cola	8 oz	0
Diet Rite Pure Zero Red Raspberry	8 oz	0
Diet Rite Pure Zero Tangerine	8 oz	0
Diet Rite Pure Zero White Grape	8 oz	0
Diet Snapple Apple	8 oz	0
Diet Snapple Cran Raspberry	8 oz	0
Diet Snapple Lemon Tea	8 oz	0
Diet Snapple Lemonade Iced Tea	8 oz	0
Diet Snapple Lime Green Tea	8 oz	0
Diet Snapple Orange Carrot	8 oz	0
Diet Snapple Peach Tea	8 oz	0
Diet Snapple Pink Lemonade	8 oz	0
Diet Sprite	8 oz	0
Diet Squirt	8 oz	0
Diet Squirt Ruby Red	8 oz	0
Diet Sunkist orange soda	8 oz	0
Diet Vernors Ginger Ale	8 oz	0
Distilled water	8 oz	0
Evian water	8 oz	0
Fresca Sparkling Black Cherry Citrus	8 oz	0
Fresca Sparkling Citrus	8 oz	0
Fresca Sparkling PeachCitrus	8 oz	0
Glaceau Fruit Water, Grape	8 oz	0
Glaceau Fruit Water, lime	8 oz	0
Glaceau Fruit Water, peach	8 oz	0
Glaceau Fruit Water, raspberry	8 oz	0
LaCroix Natural Spring Water	8 oz	0
Le Nature’s Ice Water, lemon-lime	8 oz	0
Le Nature’s Ice Water, squeeze of lemon	8 oz	0
Le Nature’s Ice Water, tropical mandarin mist	8 oz	0
Mt. Shasta Spring Water	8 oz	0
0 Water, lemon lime	8 oz	0
0 Water, mandarin	8 oz	0
0 Water, mango orange	8 oz	0
0 Water, peach	8 oz	0
0 Water, plain	8 oz	0
0 Water, strawberry	8 oz	0
0 Water, wild berry	8 oz	0
Pepsi One	8 oz	0
Perrier	8 oz	0
Poland Sping Water	8 oz	0
Sierra mist Free	8 oz	0

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0 POINT® SOUPS, SAUCES AND GRAVIES
ITEM	SERVING SIZE	POINTS®
gravy, au jus	2 tbsp	0
gravy, beef	1 tbsp	0
gravy, chicken	1 tbsp	0
gravy, mushroom	1 tbsp	0
gravy, pork	1 tbsp	0
gravy, turkey	1 tbsp	0
sauce, barbecue	2 tbsp	0
sauce, chili	1 tbsp	0
sauce, Creole	1 tbsp	0
sauce, curry	1 tbsp	0
sauce, enchilada	1 tbsp	0
sauce, marinara	1 tbsp	0
sauce, mole verde	1 tbsp	0
sauce, mushroom	1 tbsp	0
sauce, oyster	1 tbsp	0
sauce, pasta, with meat	1 tbsp	0
sauce, pepper	1 tbsp	0
sauce, spaghetti	1 tbsp	0
sauce, spaghetti, sugar-free	1 tbsp	0
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-chili	1 tbsp	0
soup, beef broth	1 cup	0
soup, beef broth, 99% fat-free	1 cup	0
soup, beef broth, fat-free	1 cup	0
soup, chicken broth	1 cup	0
soup, escarole	1 cup	0
soup, lentil, fat-free	1/2 cup	0
soup, lentil, low-fat, organic	1/2 cup	0
soup, onion mushroom	1 cup	0

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0 POINT® SOY FOODS
ITEM	SERVING SIZE	POINTS®
cheese, soy	1 oz	0
creamer, soy, French vanilla	1 tbsp	0
creamer, soy, hazelnut	1 tbsp	0
creamer, soy, plain	1 tbsp	0
miso paste, mellow yellow	1 tbsp	0
miso sauce	1 tbsp	0

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0 POINT® SPORTS DRINKS
ITEM	SERVING SIZE	POINTS®
berry	8 fl oz	0
black cherry	8 fl oz	0
grape, All Sport	8 fl oz	0
grape, bottle	8 fl oz	0
kiwi-strawberry, bottle	8 fl oz	0
melon	8 fl oz	0
peach	8 fl oz	0
tropical citrus	8 fl oz	0

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0 POINT® SWEETENERS
ITEM	SERVING SIZE	POINTS®
agave nectar	1 tsp	0
aspartame	1 tsp (1 packet)	0
blackstrap molasses	1 tsp	0
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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0 POINT® VEGETABLES
ITEM	SERVING SIZE	POINTS®
alfalfa sprouts	1/2 cup	0
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
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, 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, raw	1/8 small head	0
cabbage, red, raw	1/4 small head	0
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, grated	1/2 cup	0
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
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
cowpeas, leafy tips	1 cup	0
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, pickled	1/2 cup	0
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
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, 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
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
lambsquarters, chopped	1 cup	0
lambsquarters, cooked, with salt	1 cup	0
leeks, chopped, cooked, with salt	1 cup	0
leeks, chopped, cooked, without salt	1 cup	0
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, sliced into 2.5″ pieces	5	0
mache (lamb”s lettuce)	1 cup	0
malabar spinach, cooked	1 cup	0
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	1/2 cup	0
onion, pearl, chopped	1/2 cup	0
onion, red	1 small	0
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, 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
parsnips, sliced	1/2 cup	0
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
potatoes, new	3 oz	0
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
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, cubed	1/2 cup	0
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, spirulina	1/4 cup	0
seaweed, wakame	1/4 cup	0
sesbania flower	1 cup	0
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
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, baked	1/2 cup	0
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, 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 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 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, 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, 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), cooked	1 cup	0
tautia (tannier)	1/4 cup	0
zucchini	1 medium	0
zucchini, sliced, steamed	1 cup	0

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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.

Click here to return to the list of categories

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

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 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

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 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.

OneMorePound.com » Point Lists

Nabisco Wheat Thins – Weight Watchers Points & PointsPlus Values

WEIGHT WATCHERS POINTS FOR NABISCO WHEAT THINS

Weight Watchers Points and PointsPlus Values for PopChips

WEIGHT WATCHERS POINTS AND POINTSPLUS VALUES FOR ALL NATURAL POPCHIPS

Weight Watchers Points and PointsPlus for Smart Ones

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Weight Watchers PointsPlus Activity Value Charts

HOW TO DETERMINE YOUR INTENSITY

ACTIVITY POINTSPLUS VALUE CHARTS FOR 15 MINUTES OF EXERCISE

ACTIVITY POINTSPLUS VALUE CHARTS FOR 30 MINUTES OF EXERCISE

ACTIVITY POINTSPLUS VALUE CHARTS FOR 45 MINUTES OF EXERCISE

ACTIVITY POINTSPLUS VALUE CHARTS FOR 60 MINUTES OF EXERCISE

Weight Watchers Points for Voskos Greek Yogurts

VOSKOS GREEK YOGURT – ORGANIC 5.3 oz

VOSKOS GREEK YOGURT – 5.3 oz

VOSKOS GREEK YOGURT – 8 oz

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

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1 POINT® SOUPS, SAUCES AND GRAVIES

1 POINT® SOY FOODS

1 POINT® SPORTS DRINKS

1 POINT® SWEETENERS

1 POINT® TURKEY

1 POINT® VEGETABLES

0 POINT® Items for Weight Watchers

0 POINT® BEANS & LEGUMES

0 POINT® BREADS/CRACKERS

0 POINT® CEREAL (dry unless otherwise specified)

0 POINT® CHEESE

0 POINT® COFFEE & TEA

0 POINT® CONDIMENTS, DRESSINGS, MARINADES & SPREADS

0 POINT® DAIRY PRODUCTS

0 POINT® DESSERTS AND SWEET TREATS

0 POINT® EGGS

0 POINT® FATS AND OILS

0 POINT® FRUIT

0 POINT® GELATINS

0 POINT® GRAINS AND RICES

0 POINT® HERBS AND SPICES

0 POINT® JUICE

0 POINT® NUTS

0 POINT® SEAFOOD

0 POINT® SNACKS

0 POINT® SODA & WATER

0 POINT® SOUPS, SAUCES AND GRAVIES

0 POINT® SOY FOODS

0 POINT® SPORTS DRINKS

0 POINT® SWEETENERS

0 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