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List of Weight Watchers Foods and Their Points - Full Guide

List of Weight Watchers Foods and Their Points Full Guide

People are becoming more and more conscious of their health. They have increasingly focused on organic foods and alternative natural foods to processed foods in response. 

Maintaining a healthy diet and lifestyle is crucial to achieving your goals.

Additionally, getting the right amount of nutrients is crucial to good health. You are likely here because you are researching diet programs, specifically Weight Watchers, which rebranded in 2018 to become WW.

WW is a highly regarded program with a long history. Because it’s not really a diet, Weight Watchers is one of the best programs out there. There are no specific foods you can’t eat; you just watch your portion size and count your points.

The program has helped millions of people lose weight over the past 58 years, including Oprah Winfrey and other influential figures.

The WW Weight Loss Program may be the impetus you need to start your weight-loss journey. There are personal point systems with the WW diet plan; you can see the details below to determine if it is for you.

List of Weight Watchers Foods and Their Points Full Guide - Summary

List of Weight Watchers Foods and Their Points:

Almond milk(plain, unsweetened, 1 cup) 1 SmartPoint

Almonds(1/4 cup, raw or roasted) 4 SmartPoints

Apple: 0 SmartPoints

Asparagus(makes your pee smell!) 0 SmartPoints

Avocado: (Hass, 1/4) 2 SmartPoints

Bacon(3 pieces) 5 SmartPoints

Bagel(any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints

Banana(Fruit is free!) 0 SmartPoints

Beef, ground: (90% lean, cooked, 3 oz.) 4 SmartPoints

Beer(regular / lager, 12 ounces) 5 SmartPoints

Black beans(canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints

Blueberries: 0 Smart Points

Bread, 1 piece: 2 SmartPoints

Broccoli: 0 SmartPoints

Burger(4 oz. beef patty, no cheese or bun, more) 8 Smart Points

Butter(1 tbsp) 5 SmartPoints

Caesar salad: (3 cups) 10 SmartPoints

Cantaloupe: 0 SmartPoints

Carrots(baby, youth, or adult) 0 SmartPoints

Celery: 0 SmartPoints

Cheese, American, 1 slice or 1 ounce: 4 SmartPoints

Cheese, Cheddar or Colby(shredded, 1/4 cup) 4 Smart Points

Cheeseburger(beef, 3 oz. w/ bun) 12 SmartPoints

Cherries: 0 SmartPoints

Chicken breast(cooked, boneless, skinless, 3 oz.) 2 SmartPoints

Coffee(black, no sugar, 1 cup) 0 SmartPoints

Cookies(chocolate, chip, oatmeal, sugar) 3 Smart Points

Corn on the cob(1 medium) 4 SmartPoints

Cottage cheese(fat-free, 1 cup) 2 SmartPoints

Cream or half & half: (2 tbsp) 2 Smart Points

Cucumber: 0 SmartPoints

Deli meat, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints

Diet Coke, 12 oz. (0 SP)

1 Egg white: 0 SmartPoints

1 Egg, fried: 3 SmartPoints

1 Egg, hardboiled: 2 SmartPoints

Eggs, scrambled(w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints

English muffin: 4 SmartPoints

Feta cheese: (crumbled, 1 oz) 3 Smart Points

Fish, tilapia: (fresh, baked, 3 oz.) 1 SmartPoint

French fries(20 fries or 6 oz., Yikes!) 13 SmartPoints

Fruit(fresh, unsweetened) 0 SmartPoints

Grapes: 0 Smart Points

Green beans: 0 SmartPoints

Guacamole(2 Tbsp) 1 SmartPoint

Hamburger bun(plain, 1-2 oz.) 5 SmartPoints

Honey: (1 tbsp) 4 SmartPoints

Hummus: (2 Tbsp) 2 SmartPoints

Lettuce(Romaine, iceberg) 0 SmartPoints

Mayonnaise(1 Tbsp) 3 Smart Points

Milk, skim(non-fat, 1 cup) 3 SmartPoints

Milk, 1%(low fat 1 cup) 4 Smart Points

Milk, 2%(reduced fat 1 cup) 5 SmartPoints

Milk, whole: (1 cup) 7 SmartPoints

Mushrooms: 0 SmartPoints

Mustard(1 Tbsp) 0 SmartPoints

Oatmeal: (cooked, 1 cup) 5 SmartPoints

Olive oil(1 Tbsp) 4 SmartPoints

Onions: 0 SmartPoints

Orange Juice: 6 SmartPoints

Orange: 0 SmartPoints

Peach: 0 SmartPoints

Peanut butter: (2 tbsp) 6 SmartPoints

Pear: 0 SmartPoints

Pineapple: 0 SmartPoints

Pizza(slice) That depends… 7-12 SmartPoints

Pork chop(3 oz. cooked, lean, boneless) 3 SmartPoints

Potato, baked(plain, 1, 6 ounces) 5 Smart Points

Potatoes, mashed: (1/2 cup) 4 SmartPoints

Raspberries: 0 SmartPoints

Red peppers: 0 SmartPoints

Rice, brown(cooked, 1 cup) 6 SmartPoints

Rice, white(cooked, 1 cup) 6 SmartPoints

Salad dressing, balsamic(vinaigrette, low-fat, 1 tbsp) 1 SmartPoint

Salad dressing, Italian(not creamy 2 tbsp) 3 SmartPoints

Salad dressing, Ranch(2 Tbsp) 5 SmartPoints

Salad(mixed greens) 0 Smart Points

Salmon(wild-caught) 0 points

Salsa(fat-free) 0 SmartPoints

Shrimp(cooked, 3 oz.) 1 Smart Point

Soda(12 oz., Sprite, similar) 7 Smart Points

Spinach: 0 SmartPoints

Strawberries: 0 Smart Points

Splenda(1-3 packets) 0 WW points

Sugar(white, granulated, 1 tsp) 1 Smart Point

Sweet Potatoes(cooked, 1/2 cup) 3 SmartPoints

Tomatoes(Regular, grape, cherry) 0 SmartPoints

Tortilla chips(1 ounce) 4 Smart Points

Tortilla, flour(1 medium or 1 oz.) 3 SmartPoints

Tuna (canned in water, drained, 3 oz.) 1 SmartPoints

Tuna (grilled, 3 oz.) 1 Smart Point

Turkey bacon(cooked, 3 slices) 3 SmartPoints

Turkey burger(3 oz. 93% lean, w/ bun) 9 Smart Points

Turkey, deli(sliced, low fat, 2 ounces) 1 SmartPoint

Watermelon: 0 SmartPoints

Veggie Burger(3 oz. no bun or cheese) 1-5 SmartPoints

Wine, Red: (5 oz) 4 SmartPoints

Wine, white: (5 ounces) 4 Smart Points

Yogurt, low-fat(1 cup) 3 SmartPoints

Yogurt, Greek, low-fat(1 cup) 0 SmartPoints

Zucchini: 0 SmartPoints

What is the WW Diet Plan?

Weight loss with weight watchers do they work

WW is a weight loss program that has been around since the 1960s. Based on the nutritional value of foods, PersonalPoints are assigned, and the number of PersonalPoints allocated each day depends on the number of points a user spends per day. There are some foods that are ZeroPoint foods.

This means they don’t count toward your daily PersonalPoints allocation. The WW app allows members to track their food intake and physical activity to keep track of their PersonalPoints budget.

My First WW Experience!

On the first visit to the WW website, you will be required to take a quick quiz to further customize your program. In the quiz, you will be asked about your home life, why you want to lose weight, your sleep schedule, and even your mindset as you begin the program.

Following your answers, WW will recommend the membership plan that is most suitable for you. In addition, it will suggest ways to improve your lifestyle to reach your weight loss goals, whether it be nutrition, physical activity, rest, or mindset.

The WW provides you with resources and a membership plan based on your goals. Whether you struggle with getting enough sleep each night or you simply cannot seem to wind down, guided meditations can help you unwind.

There are virtual workout classes you can join if you want to be more active during the day.

WW Point System

The WW PersonalPoints program was launched in November 2021. At the moment, users do not have to choose from the Green, Blue, or Purple meal plans. Instead, each individual is given wellness and weight-loss plan tailored to their needs. With PersonalPoints, PersonalPoints is replaced by a goal-based and anthropometric-based point system.

There is more to the new WW program than a diet; it also emphasizes sleep, exercise, and stress management as important lifestyle factors for weight loss.

PersonalPoints, a new program from WW, makes weight loss easy by giving you access to foods you love. Participants are asked about their food and activity preferences when signing up for the program. WW uses its nutrition algorithm to create a weight loss plan specific to each individual.

A PersonalPoints program generates a points budget and ZeroPoint food list based on your preferences, rather than choosing from different programs with standard PersonalPoints and ZeroPoint foods. This allows eating healthy to be more sustainable since the choices are based on your preferences.

The WW points are assigned to each food item. Generally, foods high in saturated fats or sugars, such as potato chips or chocolate, are considered high in points. In addition, healthy whole foods like fruits, vegetables, and foods with high protein or fiber, such as chicken, are low in points.

To determine the point value of your foods, you need to determine your daily points target. You can use the calculator to track the foods you eat and calculate the points value for each food. You can eat plenty of fruits and vegetables throughout the day since they have zero points.

Starchy vegetables, such as potatoes and corn, are the only vegetables that have a point value. If you eat these, you need to count the points as if you ate any other type of food.

Each day, you will receive a certain number of points based on your personalized meal plan. Your budget will be deducted for each meal you consume. There is no penalty for exceeding your points budget.

ZeroPoint Foods

Using WW’s PersonalPoints program, you will be provided with your own list of ZeroPoint foods based on your dietary preferences. With WW’s ZeroPoint foods, you can enjoy your favorite foods while reaching your goals.

Foods with zero points, such as everyday nutritional food items, don’t count against your daily points budget as they don’t need to be tracked. Each person’s list of ZeroPoint foods will be unique because it is based on their personal plan.

A majority of fresh fruits and vegetables do not have Freestyle points. As you noticed, your daily points allowance is smaller on Freestyle than it was on SmartPoints. In other words, this is unspoken encouragement for people to eat more fruits and vegetables.

It doesn’t mean you should start throwing points around, but it does make budgeting for daily points more interesting. For me, it is great. You’ll become used to it with practice.

There are a variety of ZeroPoint foods available, depending on your diet plan and taste. Still, a few basic options include whole-grain pasta, eggs, fruits, beans, lean chicken, potatoes, tofu, oats, brown rice, and many more.

Zero Point Fruits and Vegetables: Important Notes

The member will also receive a list of Zero Point foods and a Point budget to spend on the foods they enjoy eating. You should keep in mind a few things for zero-point fruits and veggies.

  • No sugar should be added to fruits.
  • In beans and vegetables, there should never be additional oil or sugar.
  • Several fruits and vegetables still have points: Avocados, Cassava/Yuca, Olives, Parsnips, Potatoes, Sweet Potatoes, Yams, Vegetable Flours, and Pasta.
  • There are no zero points for smoothies and dried fruits.

The WW Freestyle Program: Tips

Perhaps you need some tips if you are just beginning the Freestyle Program and are unfamiliar with Weight Watcher zero point foods.

Avoid overdoing it

There are still some foods with points that are currently zero, but you shouldn’t go crazy! You can think of endless new ways to incorporate these foods, but don’t just eat a dozen apples because you can. Your diet should consist of moderation and variety.

Start with zero-point foods

To me, green beans are one of those things I think, “Let’s do something with them! And then start researching/finding a delicious way to use them. There is no reason to avoid veggies and other healthy foods. You can make delicious dishes with them. You can find ideas on Pinterest and youtube.

Give yourself some time

The process of learning anything takes time. Try to be patient and understanding of yourself during this process. Things WILL work out. You just need to be patient.

Use the recipe builder instead of just entering calorie information for Freestyle recipes. The WW app doesn’t realize that some of the included foods have no points if you just enter the calories. You need to use the builder and tell WW what’s in the recipe for a correct calculation.

WW Pricing

PersonalPoints members of WW currently pay $22.95 a month plus $20 a year in starting fees. There are, however, $5 Friday promotions that WW runs on Fridays. WW currently offers their 6-month membership for $5 a month for the first three months, which is a savings of approximately $73.85.

There is also the option of signing up for a 3-month membership for $5 for the first month, which saves about $37.95. You can opt to try WW for one month at $9.92 per week for those who aren’t sure. WW’s PersonalPoints program does not currently offer a free version, but you can evaluate it for 30 days for free.

You will not be charged if you do not change plans or cancel within the first 30 days.

FAQs about WW Foods & Their Points

What is the difference between WW PersonalPoints and WW SmartPoints?

WW has replaced its old point system, SmartPoints, with its new system, PersonalPoints. Apart from the rename, the points themselves have also been changed. As foods are added with sugars and saturated fats, their point value increases, and as foods are added with protein, fiber, and unsaturated fats, their point value decreases.

Additionally, they have changed the number of PersonalPoints for many of their previous SmartPoint foods.

The new WW program gives participants personalized PersonalPoints based on their goals and anthropometrics rather than having three programs with different points. Many WW enthusiasts are happy about this change which allows for more flexibility in eating, making it more sustainable. As well as earning more PersonalPoints, you can also practice healthy habits.

What is the maximum number of ZeroPoint foods you can eat?

The ZeroPoint foods at WW do not need to be weighed or measured like your PersonalPoints foods. In fact, you are permitted to eat as many as you want, and your PersonalPoints won’t be affected.

ZeroPoint foods encourage more consumption while saving your points for foods you wish to consume in moderation. In many ZeroPoint foods, you will find fruits, vegetables, whole grains, and lean meat.

How much of these you eat is your choice, while the PersonalPoints you do not consume can be used to moderate higher-calorie foods, such as potato chips or sweets.

How did WW choose ZeroPoint foods?

According to national and international guidelines, a healthy eating pattern includes these foods, including those published by the World Health Organization. These foods are delicious, too. It’s why they choose them.

What is the maximum number of Weight Watchers points you can have every day?

It may vary from person to person how many WW PersonalPoints you receive daily. WW’s new PersonalPoints plan generates available points based on your goals and anthropometrics. Therefore, you aren’t given the Points based on the old plan where you choose your number of PersonalPoints and ZeroPoint foods.

Weight Watchers Points: How Do I Calculate Them?

The new WW PersonalPoints program uses questions to determine how many points you will receive. Their nutritional algorithm generates a set of points tailored to your individual nutritional needs based on this information. In the absence of a WW membership, you will not be able to calculate your PersonalPoints since you will not have access to their algorithms.

What is the WW PersonalPoints tracking method?

Your WW app on your phone makes tracking your WW PersonalPoints easy. Simply enter a food’s nutritional value into your WW nutritional calculator when choosing a food for your meal or snack. If you’re looking for a new food or recipe, you can manually enter it or search for it. The barcode on the food package can also be scanned for quick tracking.

Simply choose the food you want to eat, enter its portion size, and PersonalPoints will automatically be deducted for that meal or snack.

How does WW Point Roll Overwork?

It is nice that you can carry over your points when you don’t hit your daily budget, so you won’t feel as if you’re throwing away points. In other words, if you eat only 15 points on Monday (from a daily budget of 16 points), you might be able to eat 17 points on Thursday.

In addition, users will earn points for tracking healthy behaviors such as increasing physical activity, drinking water daily, and eating fruits and vegetables other than starchy ones. Points will be rolled over automatically every day.

WW emphasizes healthy, balanced meals with protein, vegetables, fruits, and nutrients but does not restrict the consumption of any food.


Dieting with WW is one of the most popular diets available. There is no complicated process to WW. With it, you can create your menu and enjoy your favorite foods in moderation, unlike many other programs. In 2019, WW reached over 4.6 million members worldwide. WW’s membership numbers continue to grow.

Weight Watchers has evolved a great deal since it was founded, and the current plan does offer benefits compared to its predecessors. The company has moved its focus from weight loss to overall wellness by accounting for more than just calories when determining the point value of foods.

Those who benefit from additional social support may find WW’s membership plans with personal coaching or group workshops useful. It is unnecessary to cut out certain foods altogether to keep within your PersonalPoints budget, but it is beneficial to eat more of the foods you spend fewer PersonalPoints on.

As WW notes, many healthy foods have zero points on all WW plans. Additionally, it promotes healthy habits like establishing a regular sleep schedule and exercising regularly, which help maintain weight loss.

Mike Horton (head of Weighted Living)

by Mike Horton

Mike is one of the lead editors at Weighted Living and the author of this article. He's become fascinated with weighted products (a bit too much we think) and loves to see all the different ways they can improve our loves. He's written quite a few weighted product guides as well.

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