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Weight Watchers Point List

© Buzzle.comFood ItemQuantityPointsFood ItemQuantityPoints A

Abalone3 oz.21 tbsp2

Alfredo Sauce (store-bought)1/2 cup10Almond Butter1 tsp1

Almonds 22 nuts4Ambrosia1/2 cup2

Anchovies6 or 1 tsp paste1Apricots (dried)6 halves1

Apricots (fresh)3 halves1Apples (dried)1/4 cup1

Apples (fresh)1 large2Applesauce (unsweetened)1 cup1

Apple Juice1/2 cup1Antelope (cooked)1 oz.1

Animal crackers133America flavored clear water1 liter0

Armadillo (cooked)1 oz.1Arrowroot1 tsp0

Artichokes (cooked)1 medium01 cup0

Asparagus12 sears0Avocado1/4 parts2

B

18¼ cup3

Bacon (Canadian style)1 slice1Bacon (crisp cooked)1 slice1

Bacon (fats)1 tbsp3Bagel1 small or 1/2 large3

Bagel chips1 oz.3Baked Alaska1 piece5

Baking Powder/Soda1 tsp0Baklava1 piece5

Bamboo Shoots1 cup0Banana1 medium2

Banana Bread1 slice5Banana Chips1 oz.3

Banana Split1 serving19Barbecue Sauce1 tbsp0

Barley1 cup cooked/uncooked 1/4 cup3Bass (striped, cooked)1 fillet4

Bean dip1/2 cup1Beans baked1/2 cup5

Beans baked (canned)1/2 cup2Beans black (uncooked)1 pound31

Beans black1 cup, cooked31/2 cup1

Beans (Garbanzo, cooked)1/2 cup2Beans (green, cooked)1 cup0

Beans (kidney, cooked)1/2 cup11/2 cup1

Beans (re-fried, canned)1/2 cup2Beans (wax, cooked)1 cup0 Beans (white, cooked)1/2 cup2Bear (black, cooked)1 oz.2

Bearnaise sauce1/4 cup8Beaver (cooked)1 oz.1

1/4 cup4Beef (ground, regular)1 patty6

Beef (ground, regular, uncooked)1 pound25Beef (ground, lean, uncooked)1 pound22 Beef (regular, cooked)1 slice4Beef (tongue, cooked)1 oz.2 Beef (dried, store-bought)7 slices1Beef (steak, cooked)1 small7

Beef (steak, lean)1 small51 oz.1

1-1/2 cup18Beef stew1 cup5

Beer (light)1 can/bottle2Beer (non-alcoholic)1 can/bottle1

Beer (regular)1 can/bottle3Beet (cooked)1 cup0

1 (2" diameter)21 portion5

8 mini, 2 small or 1 regular38 mini, 2 small or 1 reg.3

Biscuits (homemade)1 small3Biscuit (cheese)1 small5 Bitter Melon1 cup cooked/uncooked0Black bean sauce1 tsp0

Blackberries1 cup1Black Russian15

Bloody Mary12Blueberries1 cup1

Bluefish (cooked)1 fillet1Borscht (low-calorie, store-bought)1 cup0 Boston Brown Bread1 slice2Bread (whole grain)1 slice1

Bread (light)2 slices1Bread (pita)1 slice1

Bread Crumbs3 tbsp (dried)11 piece2Adobo Sauce (store-bought)

Arugula

Baba au rhumBabaganosh

Beans (cannellini, cooked)

Beans (lima, cooked)

Bechamel white sauce

Beefalo (cooked)

Beef Bourguignon

BeignetBialy

BiscottiBiscotti Chocolate

Breadsticks

Weight Watchers Point List

© Buzzle.com1 slice3Bread (garlic)1 slice4

Bottle Gourd1 cup022

Bouillabaisse2 cups7Bouillon1 cup0

Boysenberries1 cup1Bran (corn, uncooked)1/4 cup0

Bran (oat, uncooked)1/4 cup1Bran (rice, uncooked)1/4 cup2

Bran (wheat, uncooked)1 tbsp0Brandy1-1/2 fl. oz.2

Brazil Nuts8 nuts5Brewer's Yeast1 tsp0

Brioche13Broccoli (cooked/uncooked)1 cup0

1 cup0Broccoli (stir fry)1 cup3

Broth (any type)1 cup0Brownie15

Brownie (fat-free)1 piece2Brunswick Stew1-1/2 cups5

1 slice3Brussels Sprouts (cooked/uncooked)1 cup0

Buffalo (water cooked)1 oz.1Buffalo wings39

cooked 1 cup/uncooked 1/4 cup2Butter (regular)1 cup51 C Cabbage (all varieties, cooked/uncooked)1 cup0Caesar Salad3 cups7

Cake (fat-free)1 slice4Cake (sugar-free)1 slice5

Calamari (fried)1/2 cup1117

Candy (chocolate, any type)1 oz.419

Cantaloupe1/4th melon1Capers1 tbsp0

1 cup2Cappuccino (fat-free milk)1 small1

Cappuccino (machine-made)1 cup2Caraway seeds1 tsp/tbsp0

11Caramels1 oz.3

1 cup0Caribou (cooked)1 oz.1

4 oz.10Carob (unsweetened)1 tsp0

Carp1 fillet cooked7Carrots10 baby or 2 large0

Carrot Juice (canned)1/2 cup1Casaba Melon1 cup1

Cashews (dry-roasted)1441 cup11

Catfish1 fillet cooked4Cauliflower1 cup or 1 large head0 Caviar (or other fish roe)2 tbsp2Caviar spread2 tbsp3 Celery1 cup or 1 stalk0Cellophane Noodles1 cup cooked3

Chicory1 cup0Cucumber1 cup0

Cereal (hot)1 cup4Cereal (fiber)1/2 cup0.5

Cereal bar (fat-free)1 piece2Cereal (cold, bran flakes)3/4 cup1 Cereal (cold, frosted)1 cup3Cereal (cold, puffed)1 cup1

Cereal (cold, whole grain)1 cup21/2 cup2

1 slice2Champagne1 small glass or 1/2 cup2

Chef's salad (without dressing)4 cups8Cheese (Cheddar)1 cup4

Cheese1 ounce1Cottage Cheese1 cup3

Cheese (spreadable)2 tbsp1Cheese Wedge (light)11

Cheese with fruit3-1/2 oz.3Cheese (Mozzarella)2 pieces3

Cheese (Ravioli)6 pieces7Cheese (Parmesan)5 oz.3

Cherries (fresh)1 cup1Chestnuts6 small1

Chicken (fried, frozen)3 oz.7Chicken (canned)1/2 cup4 Chicken (cooked)1/2 cup2Chicken breast, barbecued with skin (with bone)17 Chicken breast, cooked without skin (no bone)13Chicken breast, fried with skin (with bone)111 Chicken breast fillet, grilled, refrigerated13Chicken (drumstick, barbecued with skin and bone)13 Chicken patty (fried, frozen)14Chicken pieces (nugget-style fried)65 Chicken salad1/2 cup6Chicken salad, store-bought1/2 cup5 Chicken soup, hot and spicy1 cup4Chicken stew, canned1 cup4Bread (focaccia)

Boudin (store-bought)

Broccoli Rabe

Bruschetta

Bulgur

Calzone

Cannoli

Caponata

Carambola (star fruit)

Cardoon

Carne asada

Cassoulet

Ceviche

Challah bread

Weight Watchers Point List

© Buzzle.comChicken thigh (cooked without skin, no bone)13Chickpeas, dry1/3 cup1

Chili (frozen)1 cup12Chili, low-fat, canned1 cup4

Chocolate hazelnut cookies1 piece21 piece3

Chocolate, any type2 pieces3Chocolate (dark)5 pieces4

Chocolate or latte bar11Chocolate drink1 cup3

Chocolate spread2 tbsp4Clams (cooked)1/2 cup1

Cobbler (fruit)1 cup7Cocoa Hot (instant)1 cup2

Coconut1 tsp0Coconut juice or water1 can3

Coconut milk1/4 cup4Coffee (Jamaican)1 cup2

Coffee (latte or mocha with milk)1 can4Coffee mix (without sugar)1 cup1

Cognac1-1/2 fl. oz.2Coleslaw1/2 cup4

Cookies (any type)1 bar1Corn (frozen)64

Corn Chowder (canned)1 cup41/2 cup2

1/2 cup1Cranberry Juice1 cup2

Cranberries, fresh1 cup1Crayfish (canned)1/2 cup2

Cream (clotted)2 tbsp4Cream, medium2 tbsp2

Cruller1 small3Crumpet12

Currants, fresh1 cup1Custard1 cup6

D

1 cup0Daiquiri13

Dairy Shake1 packet2Danish (store-bought)16

4 ounce1Dates (fresh)21

Del Monte1/2 cup1Dip, any type2 tbsp2

431 cup7

Donut (store-bought)15Duck, wild or domestic, without skin, cooked1/4 duck5 E

1 (4" long)9Eggplant, cooked1 cup0

Eggs, Fried1 large2Eggs, scrambled25

Egg salad1/2 cup7Egg whites31

Elderberries1 cup1Elk,cooked1 oz.1

23Endive, Belgian (French)1 cup0

F

1 cup3Falafel patties410

Fennel1 cup0Fettuccine Alfredo1 cup16

1 cup0Fig, fresh10

1 oz.2Fish (Anchovies, canned in oil, drained)61

Fish, baked, stuffed1 serving8Fish, Blackened1 fillet12 Fish, Bluefish, cooked1 fillet6Fish, Carp, cooked1 fillet7 Fish, Catfish, cooked1 fillet6Fish, Cod, cooked1 fillet4

Fish, Dried1 oz.2Fish, Eel1 oz.2

Fish, Flounder1 fillet4Fish, Fried1 fillet12

Fish, Haddock, cooked1 fillet4Fish, Halibut, cooked1 fillet5 Fish, Herring, cooked1 oz.1Fish, Mackerel, cooked1 fillet8 Fish (dolphin fish), cooked1 fillet4Fish, Salmon, cooked1 fillet7 Fish, Sardines, canned in oil, drained53Fish, Swordfish, cooked1 steak4 Fish, Trout, cooked1 fillet8Fish, Tuna, cooked1 fillet6

1 fillet13Fish Fillet (battered, frozen)1 small5

Flan3/4 cup8Flour, any type1 tsp0

1 piece25French Fries (frozen, baked)152

French Toast (frozen)2 slices5Fried ice cream1 scoop9Chocolate eclair

Crabmeat (canned)

Crabmeat (cooked)

Daikon

Dannon Yogurt, light

Dolma (store-bought)Doro wat

Eclair

Empanadas

Fadge

Fiddle Fern (fiddlehead greens)

Filo dough, frozen

Fish amandine

Focaccia

Weight Watchers Point List

© Buzzle.comFruit salad1 cup2Fudge1 piece3

Frosting (regular)2 tbsp3Fruit Cocktail (unsweetened, canned)1 cup2 G Gazpacho (canned)1 cup1Gelatin (fruit flavored)1/2 cup2

Gherkins fresh1 cup0Gin1 jigger2

1 cup7Goat meat, cooked1 oz.1

1/2 cup1Goose, wild, cooked1 oz.1

Gooseberries1 cup1Gourd, white, flowered1 cup0

Grapefruit12Grapefruit juice, any type 1/2 cup1

Grapes1 cup1Grape juice 1/2 cup1

Green papaya1 cup1Guacamole (store-bought)1/2 cup2

Guava11Guinea hen, cooked1 oz.1

Gum, chewing with sugar or sugarless1 piece0Gumdrops83 H

Haddock1 fillet4Halibut1 fillet4

1 piece5Ham, cooked1 slice3

1 cup4Hazelnuts20 nuts4

Highball13Hush puppies24

1 tsp0Hollandaise sauce1/4 cup8

Honey1 tbsp1Honeydew melon1/8 part1

Horseradish, prepared1 tbsp0Hummus, any type1/4 cup3 I Ice cream, fat-free, no sugar added1 scoop2Ice cream, light, no sugar added1 scoop2 Ice cream, premium1 scoop7Ice cream, regular1 scoop4

Ice cream soda18Irish coffee14

J

1/2 cup224

Jam, jelly or preserves1 tbsp1Jelly beans102

Jerusalem artichokes1 cup01 cup0

K Kabobs, beef, chicken or lamb2 skewers8Kabobs, fish2 skewers6

1 cup cooked31 piece5

Ketchup1/4 cup1Kidney, cooked1/2 cup2

Kiwi fruit11Knish, any type16

2525

1 piece7Kumquats10 small/5 medium1

L Ladyfingers, store-bought1 large/2 small1Lamb, ground, cooked1/2 cup4

Lamb, lean1 slice3Lard1 tbsp3

Lasagna, chicken, frozen1 cup5Lasagna, vegetable, frozen1 cup5 Latte, made with low-fat milk1 small31/4 of 10" cracker or 2-1/4 oz.6

Leeks, cooked or uncooked1 cup or 2 oz.0Lemon10

Lemonade1 cup2Lentils, dry1/3 cup1

Lettuce, any type1 cup010 medium (6 oz.)1

Licorice1 oz.2Liqueurs, any type1 jigger4

Liquor (gin, rum, scotch, tequila, vodka, whiskey)1 jigger2Liver, beef, cooked1 slice2

Liver, chicken, cooked1/2 cup2Liverwurst1 oz.3

Lobster meat, canned1/2 cup or 4 oz.2Lobster salad1/2 cup4

Lobster, steamed13Loganberries1 cup (5 oz.)1

Lollipop1110 (6 oz.)1Gnocchi (frozen)

Gobo (burdock)

Halvah

Haroset

Hoisin sauce

JackfruitJalapenos, stuffed

Jicama (yam bean root)

Kasha (buckwheat groats)Kataifi

KnockwurstKreplachs (boiled)

Kugel (lokshen)

Lavash

Lychees, fresh

Loquats

Weight Watchers Point List

© Buzzle.comLotus root, cooked1 cup or 16 slices1Luncheon meat, canned2 oz.5 M

12 nuts (1 oz. shelled)5Macaroni1 cup cooked3

Macaroni salad1/2 cup6Macaroons22

Mackerel, canned1/4 cup2Mackerel, cooked1 fillet8

Mandarin orange, fresh11Mandelbrot2 slices2

Mango12Manhattan3

22Maraschino cherry10

Margarine, fat-free4 tbsp1Margarine, regular1 tsp1

Margarita15Marinara sauce1/2 cup3

Marshmallows2 medium1Martini13

Marzipan1 oz.3Matzo, any type1 board2

Mayonnaise, fat-free4 tbsp1Mayonnaise, regular, commercial and homemade1 tsp1

Meat, canned2 oz.3Meat, ground, cooked1 patty6

Meat loaf1 slice81 cup4

Mexican coffee1 (with 2 tbsp whipped cream)3Milk, calcium-fortified (1%)1 cup2 Milk, calcium-fortified, skim1 cup2Milk, evaporated, whole1/2 cup3 Milk, instant non-fat dry 1/3 cup powder2Milk, lactose-reduced, nonfat1 cup2 Milk, sweetened, condensed1/3 cup7Milk, whole1 cup4 Milk shake, any flavor19Millet1/3 cup cooked or 3/4 oz. uncooked1

Mimosa12Mincemeat, store-bought1/4 cup3

Minestrone soup1 cup4Mint, chocolate-covered1 (2-1/2" diameter)3

Moose, cooked1 oz.11/4 cup4

Muffin, any type (other than bran)1 large6Muffin, bran1 large5quotesdbs_dbs12.pdfusesText_18

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