| Food Item | Quantity | Points | Food Item | Quantity | Points |
| Weight Watchers Points List A | |||||
| Abalone | 3 oz | 2 | Adobo Sauce (store bought) | 1 tbsp | 2 |
| Alfredo Sauce (store bought) | 1/2 cup | 10 | Almond Butter | 1 tsp | 1 |
| Almonds | 22 nuts | 4 | Ambrosia | 1/2 cup | 2 |
| Anchovies | 6 or 1tsp paste | 1 | Apricots (dried) | 6 halves | 1 |
| Apricots (fresh) | 3 halves | 1 | Apples (dried) | 1/4 cup | 1 |
| Apples (fresh) | 1 large | 2 | Applesauce (unsweetened) | 1 cup | 1 |
| Apple Juice | 1/2 cup | 1 | Antelope (cooked) | 1 oz | 1 |
| Animal crackers | 13 | 3 | America flavored clear water | 1 liter | 0 |
| Armadillo (cooked) | 1 oz | 1 | Arrowroot | 1 tsp | 0 |
| Artichokes (cooked) | 1 medium | 0 | Arugula | 1 cup | 0 |
| Asparagus | 12 sears | 0 | Avocado | 1/4 | 2 |
| Weight Watchers Points List B | |||||
| Baba au rhum | 1 | 8 | Babaganosh | ¼ cup | 3 |
| Bacon (Canadian style) | 1 slice | 1 | Bacon (crisp cooked) | 1 slice | 1 |
| Bacon (fats) | 1 tbsp | 3 | Bagel | 1 small or 1/2 large | 3 |
| Bagel chips | 1 oz | 3 | Baked Alaska | 1 piece | 5 |
| Baking Powder/Soda | 1 tsp | 0 | Baklava | 1 piece | 5 |
| Bamboo Shoots | 1 cup | 0 | Banana | 1 medium | 2 |
| Banana Bread | 1 slice | 5 | Banana Chips | 1 oz | 3 |
| Banana Split | 1 serving | 19 | Barbecue Sauce | 1 tbsp | 0 |
| Barley | 1 cup cooked/uncooked 1/4 cup | 3 | Bass (striped, cooked) | 1 fillet | 4 |
| Bean dip | 1/2 cup | 1 | Beans baked | 1/2 cup | 5 |
| Beans baked (canned) | 1/2 cup | 2 | Beans black (uncooked) | 1 pound | 31 |
| Beans black | 1 cup, cooked | 3 | Beans (Cannellini, cooked) | 1/2 cup | 1 |
| Beans (Garbanzo, cooked) | 1/2 cup | 2 | Beans (green, cooked) | 1cup | 0 |
| Beans (kidney, cooked) | 1/2 cup | 1 | Beans (lima, cooked) | 1/2 cup | 1 |
| Beans (refried, canned) | 1/2 cup | 2 | Beans (wax, cooked) | 1cup | 0 |
| Beans (white, cooked) | 1/2 cup | 2 | Bear (black, cooked) | 1 oz | 2 |
| Bearnaise sauce | 1/4 cup | 8 | Beaver (cooked) | 1 oz | 1 |
| Bechamel white sauce | 1/4 cup | 4 | Beef (ground, regular) | 1 patty | 6 |
| Beef (ground, regular, uncooked) | 1 pound | 25 | Beef (ground, lean, uncooked) | 1 pound | 22 |
| Beef (regular, cooked) | 1 slice | 4 | Beef (tongue, cooked) | 1 oz | 2 |
| Beef (dried, store-bought) | 7slices | 1 | Beef (steak, cooked) | 1small | 7 |
| Beef (steak, lean) | 1small | 5 | Beefalo (cooked) | 1 oz | 1 |
| Beef Bourguignon | 1-1/2 cup | 18 | Beef stew | 1 cup | 5 |
| Beer (light) | 1can/bottle | 2 | Beer (non-alcoholic) | 1can/bottle | 1 |
| Beer (regular) | 1can/bottle | 3 | Beet (cooked) | 1cup | 0 |
| Beignet | 1 (2″ diameter) | 2 | Bialy | 1 portion | 5 |
| Biscotti | 8 mini, 2 small or 1 regular | 3 | Biscotti Chocolate | 8 mini, 2 small or 1 reg. | 3 |
| Biscuits (homemade) | 1 small | 3 | Biscuit (cheese) | 1 small | 5 |
| Bittermelon | 1 cup cooked/uncooked | 0 | Black bean sauce | 1 tsp | 0 |
| Blackberries | 1 cup | 1 | Black Russian | 1 | 5 |
| Bloody Mary | 1 | 2 | Blueberries | 1 cup | 1 |
| Bluefish (cooked) | 1 fillet | 1 | Borscht (low calorie, store-bought) | 1 cup | 0 |
| Boston Brown Bread | 1 slice | 2 | Bread (whole grain) | 1 slice | 1 |
| Bread (light) | 2 slices | 1 | Bread (pita) | 1 slice | 1 |
| Bread Crumbs | 3 tbsp., dried) | 1 | Breadsticks | 1 piece | 2 |
| Bread (focaccia) | 1 slice | 3 | Bread (garlic) | 1 slice | 4 |
| Bottle Gourd | 1 cup | 0 | Boudin (store-bought) | 2 | 2 |
| Bouillabaisse | 2 cups | 7 | Bouillon | 1cup | 0 |
| Boysenberries | 1cup | 1 | Bran (corn, uncooked) | 1/4 cup | 0 |
| Bran (oat, uncooked) | 1/4 cup | 1 | Bran (rice, uncooked) | 1/4 cup | 2 |
| Bran (wheat, uncooked) | 1tbsp | 0 | Brandy | 1-1/2 fl. oz. | 2 |
| Brazil Nuts | 8 nuts | 5 | Brewer’s Yeast | 1 tsp | 0 |
| Brioche | 1 | 3 | Broccoli (cooked/uncooked) | 1cup | 0 |
| Broccoli Rabe | 1 cup | 0 | Broccoli (stir fry) | 1cup | 3 |
| Broth (any type) | 1 cup | 0 | Brownie | 1 | 5 |
| Brownie (fat-free) | 1 piece | 2 | Brunswick Stew | 1-1/2 cups | 5 |
| Bruschetta | 1 slice | 3 | Brussel Sprouts (cooked/uncooked) | 1cup | 0 |
| Buffalo (water cooked) | 1 oz | 1 | Buffalo wings | 3 | 9 |
| Bulgur | cooked 1cup/uncooked 1/4 cup | 2 | Butter (regular) | 1 cup | 51 |
| Weight Watchers Points List C | |||||
| Cabbage (all varieties, cooked/uncooked) | 1 cup | 0 | Caesar Salad | 3 cups | 7 |
| Cake (fat-free) | 1 slice | 4 | Cake (sugar free) | 1 slice | 5 |
| Calamari (fried) | 1/2 cup | 11 | Calzone | 1 | 7 |
| Candy (chocolate, any type) | 1 oz | 4 | Cannoli | 1 | 9 |
| Cantaloupe | 1/4th melon | 1 | Capers | 1 tbsp | 0 |
| Caponata | 1 cup | 2 | Cappuccino (fat-free milk) | 1 small | 1 |
| Cappuccino (machine-made) | 1 cup | 2 | Caraway seeds | 1 tsp/tbsp | 0 |
| Carambola (star fruit) | 1 | 1 | Caramels | 1 oz | 3 |
| Cardoon | 1 cup | 0 | Caribou (cooked) | 1 oz | 1 |
| Carne asada | 4 oz | 10 | Carob (unsweetened) | 1 tsp | 0 |
| Carp | 1 fillet cooked | 7 | Carrots | 10 baby or 2 large | 0 |
| Carrot Juice (canned) | 1/2 cup | 1 | Casaba Melon | 1 cup | 1 |
| Cashews (dry-roasted) | 14 | 4 | Cassoulet | 1 cup | 11 |
| Catfish | 1 fillet cooked | 4 | Cauliflower | 1 cup or 1large head | 0 |
| Caviar (or other fish roe) | 2tbsp | 2 | Caviar spread | 2 tbsp | 3 |
| Celery | 1 cup or 1 stalk | 0 | Cellophane Noodles | 1 cup cooked | 3 |
| Chicory | 1 cup | 0 | Cucumber | 1 cup | 0 |
| Cereal (hot) | 1 cup | 4 | Cereal (fibre) | 1/2 cup | 1/2 |
| Cereal bar (fat-free) | 1 piece | 2 | Cereal (cold, bran flakes) | 3/4 cup | 1 |
| Cereal (cold, frosted) | 1 cup | 3 | Cereal (cold, puffed) | 1 cup | 1 |
| Cereal (cold, whole grain) | 1 cup | 2 | Ceviche | 1/2 cup | 2 |
| Challah bread | 1 slice | 2 | Champagne | 1 small glass or 1/2 cup | 2 |
| Chef’s salad (without dressing) | 4 cups | 8 | Cheese (Cheddar) | 1 cup | 4 |
| Cheese | 1 ounce | 1 | Cottage Cheese | 1 cup | 3 |
| Cheese (spreadable) | 2 tbsp | 1 | Cheese Wedge (light) | 1 | 1 |
| Cheese with fruit | 3-1/2 oz | 3 | Cheese (Mozzarella) | 2 pieces | 3 |
| Cheese (Ravioli) | 6 pieces | 7 | Cheese (Parmesan) | 5 oz | 3 |
| Cherries (fresh) | 1 cup | 1 | Chestnuts | 6 small | 1 |
| Chicken (fried, frozen) | 3 oz | 7 | Chicken (canned) | 1/2 cup | 4 |
| Chicken (cooked) | 1/2 cup | 2 | Chicken breast, barbecued with skin (with bone) | 1 | 7 |
| Chicken breast, cooked without skin (no bone) | 1 | 3 | Chicken breast, fried with skin (with bone) | 1 | 11 |
| Chicken breast fillet, grilled, refrigerated | 1 | 3 | Chicken (drumstick, barbecued with skin and bone) | 1 | 3 |
| Chicken patty (fried, frozen) | 1 | 4 | Chicken pieces (nugget-style fried) | 6 | 5 |
| Chicken salad | 1/2 cup | 6 | Chicken salad, store-bought | 1/2 cup | 5 |
| Chicken soup, hot and spicy | 1 cup | 4 | Chicken stew, canned | 1cup | 4 |
| Chicken thigh (cooked without skin, no bone) | 1 | 3 | Chickpeas, dry | 1/3 cup | 1 |
| Chili (frozen) | 1 cup | 12 | Chili, low-fat, canned | 1cup | 4 |
| Chocolate hazelnut cookies | 1 piece | 2 | Chocolate eclair | 1 piece | 3 |
| Chocolate, any type | 2 pieces | 3 | Chocolate (dark) | 5 pieces | 4 |
| Chocolate or latte bar | 1 | 1 | Chocolate drink | 1 cup | 3 |
| Chocolate spread | 2 tbsp | 4 | Clams (cooked) | 1/2 cup | 1 |
| Cobbler (fruit) | 1cup | 7 | Cocoa Hot (instant) | 1 cup | 2 |
| Coconut | 1 tsp | 0 | Coconut juice or water | 1 can | 3 |
| Coconut milk | 1/4 cup | 4 | Coffee (Jamaican) | 1 cup | 2 |
| Coffee (latte or mocha with milk) | 1 can | 4 | Coffee mix (without sugar) | 1 cup | 1 |
| Cognac | 1-1/2 fl. oz. | 2 | Coleslaw | 1/2 cup | 4 |
| Cookies (any type) | 1 bar | 1 | Corn (frozen) | 6 | 4 |
| Corn Chowder (canned) | 1 cup | 4 | Crabmeat (canned) | 1/2cup | 2 |
| Crabmeat (cooked) | 1/2 cup | 1 | Cranberry Juice | 1 cup | 2 |
| Cranberries, fresh | 1 cup | 1 | Crayfish (canned) | 1/2 cup | 2 |
| Cream (clotted) | 2 tbsp | 4 | Cream, medium | 2tbsp | 2 |
| Cruller | 1 small | 3 | Crumpet | 1 | 2 |
| Currants, fresh | 1 cup | 1 | Custard | 1 cup | 6 |
| Weight Watchers Points List D | |||||
| Daikon | 1 cup | 0 | Daiquiri | 1 | 3 |
| Dairy Shake | 1 packet | 2 | Danish (store-bought) | 1 | 6 |
| Dannon Yogurt, light | 4 ounce | 1 | Dates (fresh) | 2 | 1 |
| Del Monte | 1/2 cup | 1 | Dip, any type | 2 tbsp | 2 |
| Dolma (store-bought) | 4 | 3 | Doro wat | 1 cup | 7 |
| Doughnut (store-bought) | 1 | 5 | Duck, wild or domestic, without skin, cooked | 1/4 duck | 5 |
| Weight Watchers Points List E | |||||
| Eclair | 1 (4″ long) | 9 | Eggplant, cooked | 1 cup | 0 |
| Eggs, Fried | 1 large | 2 | Eggs, scrambled | 2 | 5 |
| Egg salad | 1/2 cup | 7 | Egg whites | 3 | 1 |
| Elderberries | 1 cup | 1 | Elk,cooked | 1 oz | 1 |
| Empanadas | 2 | 3 | Endive, Belgain (French) | 1 cup | 0 |
| Weight Watchers Points List F | |||||
| Fadge | 1 cup | 3 | Falafel patties | 4 | 10 |
| Fennel | 1 cup | 0 | Fettuccine Alfredo | 1 cup | 16 |
| Fiddlefern (fiddlehead greens) | 1cup | 0 | Fig, fresh | 1 | 0 |
| Filo dough, frozen | 1 oz | 2 | Fish (Anchovies, canned in oil, drained) | 6 | 1 |
| Fish, baked, stuffed | 1 serving | 8 | Fish, Blackened | 1 fillet | 12 |
| Fish, Bluefish, cooked | 1 fillet | 6 | Fish, Carp, cooked | 1 fillet | 7 |
| Fish, Catfish, cooked | 1 fillet | 6 | Fish, Cod, cooked | 1 fillet | 4 |
| Fish, Dried | 1 oz | 2 | Fish, Eel | 1 oz | 2 |
| Fish, Flounder | 1 fillet | 4 | Fish, Fried | 1 fillet | 12 |
| Fish, Haddock, cooked | 1 fillet | 4 | Fish, Halibut, cooked | 1 fillet | 5 |
| Fish, Herring, cooked | 1 oz | 1 | Fish, Mackerel, cooked | 1 fillet | 8 |
| Fish (dolphin fish), cooked | 1 fillet | 4 | Fish, Salmon, cooked | 1fillet | 7 |
| Fish, Sardines, canned in oil, drained | 5 | 3 | Fish, Swordfish, cooked | 1steak | 4 |
| Fish, Trout, cooked | 1 fillet | 8 | Fish, Tuna, cooked | 1 fillet | 6 |
| Fish amandine | 1fillet | 13 | Fish Fillet (battered, frozen) | 1 small | 5 |
| Flan | 3/4 cup | 8 | Flour, any type | 1 tsp | 0 |
| Focaccia | 1 piece | 25 | French Fries (frozen, baked) | 15 | 2 |
| French Toast (frozen) | 2 slices | 5 | Fried ice cream | 1 scoop | 9 |
| Fruit salad | 1 cup | 2 | Fudge | 1 piece | 3 |
| Frosting (regular) | 2 tbsp | 3 | Fruit Cocktail (unsweetened, canned) | 1 cup | 2 |
| Weight Watchers Points List G | |||||
| Gazpacho (canned) | 1cup | 1 | Gelatin (fruit flavored) | 1/2 cup | 2 |
| Gherkins fresh | 1 cup | 0 | Gin | 1 jigger | 2 |
| Gnocchi (frozen) | 1 cup | 7 | Goat meat, cooked | 1 oz | 1 |
| Gobo (burdock) | 1/2 cup | 1 | Goose, wild, cooked | 1 oz | 1 |
| Gooseberries | 1 cup | 1 | Gourd, white, flowered | 1 cup | 0 |
| Grapefruit | 1 | 2 | Grapefruit juice, any type | 1/2 cup | 1 |
| Grapes | 1 cup | 1 | Grape juice | 1/2 cup | 1 |
| Green papaya | 1 cup | 1 | Guacamole (store bought) | 1/2 cup | 2 |
| Guava | 1 | 1 | Guinea hen, cooked | 1 oz | 1 |
| Gum, chewing with sugar or sugarless | 1 piece | 0 | Gumdrops | 8 | 3 |
| Weight Watchers Points List H | |||||
| Haddock | 1 fillet | 4 | Halibut | 1 fillet | 4 |
| Halvah | 1piece | 5 | Ham, cooked | 1 slice | 3 |
| Haroset | 1 cup | 4 | Hazelnuts | 20 nuts | 4 |
| Highball | 1 | 3 | Hush puppies | 2 | 4 |
| Hoisin sauce | 1 tsp | 0 | Hollandaise sauce | 1/4 cup | 8 |
| Honey | 1 tbsp | 1 | Honeydew melon | 1/8 | 1 |
| Horseradish, prepared | 1 tbsp | 0 | Hummus, any type | 1/4 cup | 3 |
| Weight Watchers Points List I | |||||
| Ice cream, fat-free, no sugar added | 1 scoop | 2 | Ice cream, light, no sugar added | 1 scoop | 2 |
| Ice cream, premium | 1 scoop | 7 | Ice cream, regular | 1 scoop | 4 |
| Ice cream soda | 1 | 8 | Irish coffee | 1 | 4 |
| Weight Watchers Points List J | |||||
| Jackfruit | 1/2 cup | 2 | Jalapenos, stuffed | 2 | 4 |
| Jam, jelly or preserves | 1 tbsp | 1 | Jelly beans | 10 | 2 |
| Jerusalem artichokes | 1 cup | 0 | Jicama (yam bean root) | 1 cup | 0 |
| Weight Watchers Points List K | |||||
| Kabobs, beef, chicken or lamb | 2 skewers | 8 | Kabobs, fish | 2 skewers | 6 |
| Kasha (buckwheat groats) | 1 cup cooked | 3 | Kataifi | 1 piece | 5 |
| Ketchup | 1/4 cup | 1 | Kidney, cooked | 1/2 cup | 2 |
| Kiwi fruit | 1 | 1 | Knish, any type | 1 | 6 |
| Knockwurst | 2 | 5 | Kreplachs (boiled) | 2 | 5 |
| Kugel (lokshen) | 1piece | 7 | Kumquats | 10 small/5 medium | 1 |
| Weight Watchers Points List L | |||||
| Ladyfingers, store-bought | 1 large/2 small | 1 | Lamb, ground, cooked | 1/2 cup | 4 |
| Lamb, lean | 1 slice | 3 | Lard | 1 tbsp | 3 |
| Lasagna, chicken, frozen | 1 cup | 5 | Lasagna, vegetable, frozen | 1 cup | 5 |
| Latte, made with low-fat milk | 1 small | 3 | Lavash | 1/4 of 10″ cracker or 2-1/4 oz. | 6 |
| Leeks, cooked or uncooked | 1 cup or 2 oz. | 0 | Lemon | 1 | 0 |
| Lemonade | 1 cup | 2 | Lentils, dry | 1/3 cup | 1 |
| Lettuce, any type | 1 cup | 0 | Lychees, fresh | 10 medium (6 oz.) | 1 |
| Licorice | 1 oz. | 2 | Liqueurs, any type | 1 jigger | 4 |
| Liquor (gin, rum, scotch, tequila, vodka, whiskey) | 1 jigger | 2 | Liver, beef, cooked | 1 slice | 2 |
| Liver, chicken, cooked | 1/2 cup | 2 | Liverwurst | 1 oz. | 3 |
| Lobster meat, canned | 1/2 cup or 4 oz. | 2 | Lobster salad | 1/2 cup | 4 |
| Lobster, steamed | 1 | 3 | Loganberries | 1 cup (5 oz.) | 1 |
| Lollipop | 1 | 1 | Loquats | 10 (6 oz.) | 1 |
| Lotus root, cooked | 1 cup or 16 slices | 1 | Luncheon meat, canned | 2 oz. | 5 |
| Weight Watchers Points List M | |||||
| Macadamia nuts | 12 nuts (1 oz. shelled) | 5 | Macaroni | 1 cup cooked | 3 |
| Macaroni salad | 1/2 cup | 6 | Macaroons | 2 | 2 |
| Mackerel, canned | 1/4 cup | 2 | Mackerel, cooked | 1 fillet | 8 |
| Mandarin orange, fresh | 1 | 1 | Mandelbrot | 2 slices | 2 |
| Mango | 1 | 2 | Manhattan | 3 | |
| Manicotti shells,dry | 2 | 2 | Maraschino cherry | 1 | 0 |
| Margarine, fat-free | 4 tbsp | 1 | Margarine, regular | 1 tsp | 1 |
| Margarita | 1 | 5 | Marinara sauce | 1/2 cup | 3 |
| Marshmallows | 2 medium | 1 | Martini | 1 | 3 |
| Marzipan | 1 oz | 3 | Matzo, any type | 1 board | 2 |
| Mayonnaise, fat-free | 4 tbsp | 1 | Mayonnaise, regular, commercial and homemade | 1 tsp | 1 |
| Meat, canned | 2 oz | 3 | Meat, ground, cooked | 1 patty | 6 |
| Meat loaf | 1 slice | 8 | Menudo, canned | 1 cup | 4 |
| Mexican coffee | 1 (with 2 tbsp whipped cream) | 3 | Milk, calcium-fortified (1%) | 1 cup | 2 |
| Milk, calcium-fortified, skim | 1 cup | 2 | Milk, evaporated, whole | 1/2 cup | 3 |
| Milk, instant nonfat dry | 1/3 cup powder | 2 | Milk, lactose-reduced, nonfat | 1 cup | 2 |
| Milk, sweetened, condensed | 1/3 cup | 7 | Milk, whole | 1 cup | 4 |
| Milk shake, any flavor | 1 | 9 | Millet | 1/3 cup cooked or 3/4 oz. uncooked | 1 |
| Mimosa | 1 | 2 | Mincemeat, store-bought | 1/4 cup | 3 |
| Minestrone soup | 1 cup | 4 | Mint, chocolate-covered | 1 (2-1/2″ diameter) | 3 |
| Moose, cooked | 1 oz. | 1 | Mornay sauce | 1/4 cup | 4 |
| Muffin, any type (other than bran) | 1 large | 6 | Muffin, bran | 1 large | 5 |
| Mulberries | 1 cup | 1 | Mulligatawny soup | 1 cup | 1 |
| Mushrooms | 1 cup | 0 | Mussels, cooked | 1/2 cup | 1 |
| Weight Watchers Points List N | |||||
| Napoleon | 1 (4-1/2″ x 2″ x 1-1/2″) | 13 | Nectar, any type | 1/2 cup | 1 |
| Nectarine | 1 | 1 | Noodles, egg | 1 cup cooked or 1-1/2 oz. uncooked | 3 |
| Nuoc cham | 1 tbsp | 0 | Nuts, mixed | 1 oz. shelled | 4 |
| Weight Watchers Points List O | |||||
| Oat milk, any flavor | 1 cup | 2 | Oil, vegetable | 1 tsp | 1 |
| Okra, cooked | 1 cup | 0 | Olives | 10 small or 6 large | 1 |
| Onions, cooked | 1 cup | 1 | Opossum, cooked | 1 oz | 1 |
| Orange | 1 | 1 | Orange juice, any type | 1/2 cup | 1 |
| Ostrich, cooked | 1 oz | 1 | Oysters, cooked | 1/2 cup | 1 |
| Weight Watchers Points List P | |||||
| Paella | 1 cup | 7 | Pancake (homemade, frozen or made from mix) | 1 | 2 |
| Panettone | 1/12 of 9″ tube | 6 | Papaya | 1/2 (8 oz.) or 1 cup (5 oz.) | 1 |
| Paprikash | 2 cups | 9 | Parsnips, cooked or uncooked | 1 cup | 1 |
| Passion fruit | 3 | 1 | Pasta, any type | 1 cup cooked or 1-1/2 oz. uncooked | 3 |
| Peach, fresh | 1 | 1 | Peanuts | 40 | 4 |
| Peanut butter | 1 tbsp | 2 | Pear, fresh | 1 | 1 |
| Peas, dry, split | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 | Pecans | 14 halves | 5 |
| Pepper, bell/chili | 1 cup | 0 | Pepperoni | 1 oz. | 4 |
| Perch, cooked | 1 fillet | 4 | Pesto sauce | 2 tbsp | 1 |
| Pheasant, cooked | 1 oz. | 1 | Pickle, unsweetened | 1 cup/1 medium | 0 |
| Pie crust, any type | 1/8 of 9″ one-crust pie | 5 | Pigeon, cooked | 1 oz. | 1 |
| Pike, cooked | 1 fillet | 4 | Pimientos, canned | 1 cup, 6 whole or 8 oz. | 0 |
| Pina colada | 1 | 6 | Pineapple, fresh | 1/4 (12 oz.) or 1 cup | 2 |
| Pineapple juice | 1/2 cup (4 fl. oz.) | 1 | Pistachios | 40 nuts | 4 |
| Plums | 2 | 1 | Polenta | 1/4 cup cooked | 4 |
| Pomegranate | 1 | 2 | Pomelo (pummelo) | 1 | 3 |
| Popcorn, buttered, popped | 3 cups | 7 | Pork, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 5 |
| Pork rinds | 1 oz. | 4 | Pork (lean, cooked) | 1 slice, 1 chop, 1/2 cup cubed or shredded | 3 |
| Potato, white/sweet | 1 large | 3 | Potato chips | 14 | 4 |
| Potatoes, mashed | 1/2 cup | 2 | Potatoes, home-fried | 1 cup | 4 |
| Potato salad | 1/2 cup | 6 | Poultry, ground, cooked | 1 patty | 5 |
| Poultry, ground, lean (10% or less fat) cooked | 1 patty | 4 | Pretzels, hard or Bavarian | 1 | 2 |
| Prickly pear (cactus pear) | 1 | 1 | Profiterole | 1 small | 2 |
| Prunes | 2 | 1 | Pudding, any flavor | 1 cup | 7 |
| Pumpkin | 1 cup | 0 | Pumpkin leaves | 1 cup | 0 |
| Weight Watchers Points List Q | |||||
| Quail, cooked | 1 oz. | 2 | Quenelles | 8 | 14 |
| Quince | 1 | 1 | Quinoa | 2 tbsp dry | 1 |
| Weight Watchers Points List R | |||||
| Rabbit, cooked | 1 oz. | 1 | Raccoon, cooked | 1 oz. | 2 |
| Radish, white | 1 cup | 0 | Raisins | 1/4 cup | 2 |
| Raspberries | 1-1/2 cups | 1 | Ratatouille | 1 cup | 5 |
| Red snapper, cooked | 1 fillet | 4 | Relish, any type | 1 tsp | 0 |
| Remoulade sauce | 1 tbsp | 2 | Rice, brown | 1 cup cooked | 4 |
| Rice, white | 1 cup | 4 | Rice crackers | 8 | 1 |
| Risotto | 1/2 cup | 4 | Roux, store-bought | 1 tbsp | 5 |
| Rugelach | 1 piece | 3 | Rum | 1 jigger | 2 |
| Weight Watchers Points List S | |||||
| Saimin | 1 cup | 2 | Salad, mixed greens | 1 cup | 0 |
| Salami, any type | 1 oz. | 3 | Salmon, smoked | 1 oz. | 1 |
| Salsa | 1/2 cup | 0 | Saltines | 6 | 2 |
| Sangria | 4 fl. oz. | 2 | Sausage, beef or pork, cooked | 1 link or patty | 3 |
| Scallions (green onions) | 1 cup or 16 medium | 0 | Scallops, cooked | 1/2 cup | 1 |
| Schnapps, any flavor | 1 fl. oz. | 2 | Scone | 1 triangle | 5 |
| Scotch | 1 jigger | 2 | Screwdriver | 1 | 4 |
| Seafood salad, store-bought | 1/2 cup | 6 | Seeds, caraway/poppy/sesame | 1 tsp | 0 |
| Seeds, pumpkin or sunflower | 1 tbsp | 1 | Seitan | 2 slices | 1 |
| Shallots | 1 cup or 6 oz. | 0 | Shark, cooked | 1 steak | 4 |
| Sharon fruit | 3 oz. | 1 | Shells, jumbo, dry | 3 | 2 |
| Sherry, dry or sweet | 3 fl. oz. | 2 | Shrimp, cooked | 1/2 cup | 1 |
| Shrimp, canned | 1/2 cup | 4 | Sloppy joe | 1 | 8 |
| Smelt, cooked | 1 oz. | 1 | Snow peas (Chinese pea pods) | 1 cup | 0 |
| Soda, club | 1 can or bottle | 0 | Soft drinks, diet, any flavor | 1 can or bottle | 0 |
| Sole, cooked | 1 fillet | 4 | Sour cream, light | 3 tbsp | 1 |
| Sour cream, regular | 1 tbsp | 1 | Soybeans, dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Soy cheese, regular | 1 slice | 2 | Soy flour | 3 tbsp | 2 |
| Soy milk | 1 cup | 2 | Soy sauce | 1 tbsp | 0 |
| Spaghetti | 1 cup cooked or 1-1/2 oz. uncooked | 3 | Spaghetti Bolognese | 1 cup spaghetti with 1/2 cup sauce | 9 |
| Spaghetti Carbonara | 1 cup | 10 | Spanish sauce | 1/2 cup | 1 |
| Spinach, cooked or uncooked | 1 cup | 0 | Sports drink | 1 cup | 1 |
| Sprouts, alfalfa/bean | 1 cup | 0 | Squab | 1 oz. cooked | 1 |
| Squid, cooked | 3 oz. | 2 | Squirrel, cooked | 1 oz. | 1 |
| Steak, cooked | 1 small | 7 | Steak, lean | 1 small | 5 |
| Strawberries, fresh or frozen | 1 cup | 1 | Strudel, any type | 1 piece | 8 |
| Sugar, any type | 1 tbsp | 1 | Sweetbreads, cooked | 1 oz. | 1 |
| Sweet potatoes in syrup, canned | 1 cup | 4 | Swordfish, cooked | 1 steak | 4 |
| Syrup, regular, any type | 1 tbsp. | 1 | Szechuan chicken,frozen | 1 cup | 5 |
| Weight Watchers Points List T | |||||
| Tabouli | 1/2 cup | 4 | Taffy | 1 oz. | 3 |
| Tahini (sesame paste) | 2 tbsp. | 3 | Tamarinds | 10 | 1 |
| Tangelo | 1 | 1 | Tangerine | 1 | 1 |
| Tapioca | 1 tsp. uncooked | 0 | Taquitos, frozen | 2 | 3 |
| Tartar sauce | 1 tbsp | 2 | Tart shell | 1 (4″ diameter) | 6 |
| Tea, decaffeinated or regular, sweetened | 1 cup | 2 | Tequila | 1 jigger | 2 |
| Thai coffee or tea | 1 cup | 6 | Tirami su | 1 piece | 10 |
| Tofu, any type | 1/3 cup | 2 | Tomato, regular, fresh | 1 cup or 1 medium | 0 |
| Tomatoes, cherry | 12 | 0 | Tomato juice | 1 cup | 0 |
| Tomato paste, canned | 1/4 cup | 0 | Tomato puree, canned | 1/2 cup | 0 |
| Tortilla, any type | 2 (4″ diameter), 1 (6″ diameter), 1/2 (10″ diameter) | 2 | Tripe, cooked | 1 oz. | 1 |
| Trout, rainbow, cooked | 1 fillet | 4 | Tuna, canned in water, drained | 1/2 cup | 3 |
| Tuna, cooked | 1 steak | 4 | Turkey, ground, cooked | 1 patty | 5 |
| Turkey, lean, ground, cooked | 1 patty | 4 | Turnips, cooked | 1 cup | 0 |
| Weight Watchers Points List V | |||||
| Veal, regular, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 4 | Veal, lean, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded | 3 |
| Vegetable juice, mixed | 1 cup | 0 | Vegetable oil | 1 tsp | 1 |
| Vegetables, fried | 1 cup | 6 | Vegetables, mixed, drained | 1/2 cup | 0 |
| Venison, cooked | 1 oz. | 1 | Vichyssoise | 1 cup | 5 |
| Vinegar | 1 tbsp. | 0 | Vodka | 1 jigger | 2 |
| Weight Watchers Points List W | |||||
| Waffle, any type | 1 (7″ square) | 6 | Waffle, any type, made from mix/frozen | 1 (4″ square) or 1-3/4 oz. | 2 |
| Waldorf salad | 1/2 cup | 6 | Walnuts | 14 halves | 5 |
| Water chestnuts | 1 cup | 1 | Watercress | 1 cup | 0 |
| Watermelon | 2″ slice or 1 cup | 1 | Water or mineral water | 1 cup | 0 |
| Wax gourd (Chinese winter melon) | 1 cup | 1 | Wheat germ | 3 tbsp | 1 |
| Whiskey | 1 jigger | 2 | Whiskey sour | 1 | 3 |
| Whitefish and pike, large, store-bought | 1 | 2 | Whiting, cooked | 1 fillet | 4 |
| Wiener schnitzel | 4 oz. | 11 | Wine, dessert, dry | 2 fl. oz. | 1 |
| Wine, dessert, sweet | 2 fl. oz. | 2 | Wine sauce | 1/4 cup | 3 |
| Wontons, boiled | 6 | 4 | Wontons, fried | 6 | 10 |
| Weight Watchers Points List Y | |||||
| Yams, cooked | 1 large or 1 cup | 3 | Yams, sweetened, canned in syrup | 1 cup | 3 |
| Yeast | 1 cup | 0 | Yogurt, fat-free, flavored, sweetened with sugar | 1 cup | 3 |
| Yogurt, frozen, fat-free, no sugar added | 1 scoop or 1/2 cup | 2 | Yogurt, frozen, low-fat | 1 scoop or 1/2 cup | 0 |
| Yogurt, plain | 1 cup | 4 | Yogurt drink | 1 cup | 5 |
| Weight Watchers Points List Z | |||||
| Zabaglione | 1/2 cup | 4 | Zeppole | 1 (4″ diameter) | 5 |
| Zucchini, breaded, frozen | 6 | 4 | Zucchini bread | 1 slice | 5 |
| Zuppa di pesce | 2 cups | 12 | Zwieback | 3 (3/4 oz) | 2 |
Weight Watchers Points for all foods
I ran across this great list of foods and the points values for Weight Watchers Points:
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