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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’.
If you found this page helpful, or have any suggestions, please leave a comment below! I am always looking for feedback – negative and positive.
| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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 |
Click here to return to the Home Page
| 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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| 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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| 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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| 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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| 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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| 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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| 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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| 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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| ITEM | SERVING SIZE | POINTS® |
|---|---|---|
| barley malt syrup | 1 tsp | 1 |
| brown rice syrup | 1 tsp | 1 |
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| 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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| 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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