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One Point Plus Foods

Below is a list of One Point Plus foods to add to your meals or recipes.

Staying within your daily and weekly allowance can help ensure you reach your weight loss goals.

So before you snack on that cracker, pour on the salad dressing or make a new recipe, make sure you know how many WW points that food item is worth.

The table below only shows the Weight Watchers Points Plus values.

If you are following the original points system, then check out the 1 points (original) page.

Just a quick note to all you members. While most fruits and vegetables are freebies on the Pts + system, some do have a small value depending on the serving size.

So be sure to check out the vegetables and fruit sections on this page for those items that are not zero points.

One Point Plus Foods Categories

These common one point plus foods have been organized by different categories making it easier for you to find what you are looking for.

You can use the links below to jump quickly to that category on this page. You can also scroll down the page to view all the One Point Plus foods in the table below.

Beef, Chicken, Turkey, Tofu and Other Meats Fish & Seafood Grains, Breads, Rice, Cereal, Pasta
Fruits & Vegetables Milk, Yogurt, Cheese & Other Dairy Products Sauces, Spreads, Gravy, Condiments & Seasonings
Sides, Snacks, Desserts & Sweets Soups Beverages

The below table lists the foods that are only 1 Pts + value.

While this list has many one point plus foods, it may not be an all inclusive list. This list was compiled on 09/2012 using various sources on the web.

Beef, Chicken, Turkey & Other Proteins
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Antelope 1 oz 1
Bacon, cooked 1 slice 1
Beef Heart, cooked 1 oz 1 Yes
Beef Kidney, cooked 1 oz 1 Yes
Beef Luncheon Meat, thin sliced 5 slices 1
Beef or Pork Frankfurter/Hot Dog, fat free 1 ea 1
Beefalo, uncooked or cooked 1 oz 1 Yes
Bison, lean w/ fat trimmed, uncooked 1 oz 1
Canadian Style Bacon, cooked 1 slice 1
Canned Ham, chopped 1 slice 1
Chicken Breast, fat free 2 oz 1
Chicken Drumstick, cooked w/o skin & bone 1 oz 1
Chicken Gizzard or Heart, cooked 1 oz 1 Yes
Chicken Roll Luncheon Meat 1 slice 1
Chicken Sausage, cooked 1.5 oz 1
Chicken Spread, canned 2 tbsp 1
Chicken Thigh w/o skin, w/ bone 1 oz 1
Chicken Wing w/o skin, uncooked 1 oz 1
Corned Beef Loaf, jellied 1 slice 1
Corned Beef, uncooked 1 oz 1
Fat Free Luncheon Meat 2 oz 1 Yes
Ground Beef (90% lean), uncooked 1 oz 1
Ground Beef (95% lean), uncooked 1 oz 1
Guinea Hen, cooked 1 oz 1 Yes
Lean Luncheon Meat (3g or less fat) 2 oz 1
Liver or Chicken Pate 1 tbsp 1
Pastrami, Beef or Turkey 1 oz 1
Peppered Loaf Luncheon Meat 1 oz 1
Pork Kidney, cooked 1 oz 1 Yes
Rabbit, cooked 1 oz 1 Yes
Squab w/o skin, cooked 1 oz 1
Tofu (light, low fat or silken) 3 oz 1 Yes
Tofu, fried 1 pc 1
Turkey Franfurter/Hot Dog, fat free 1 ea 1
Turkey Roll 1 slice 1
Vegetarian Frankfurter small, fat free 1 ea 1 Yes
Vegetarian Ground Meat, frozen 1/2 cup 1
Venison, cooked 1 oz 1
Fish and Seafood
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Anchovies, canned in oil, drained 6 ea 1
Butterfish, cooked 1 oz 1 Yes
Calamari, grilled 1/2 cup 1 Yes
Crab Meat, cooked 2 oz 1 Yes
Crayfish, cooked 2 oz 1 Yes
Haddock, boneless, smoked 1 oz 1 Yes
Herring, cooked 1 oz 1
Lox 1 oz 1
Mussels, uncooked in shell, medium 2 oz 1 Yes
Oyster, cooked 2 oz 1 Yes
Oyster, uncooked 3 oz 1 Yes
Salmon, smoked 1 oz 1
Sashimi (except mackerel and salmon) 4 pcs 1 Yes
Shrimp, cooked 2 oz 1 Yes
Smelt, cooked 1 oz 1 Yes
Whitefish, smoked 2 oz 1 Yes
Grains, Breads, Rice, Cereal, Pasta
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Bread, Cocktail (any type) 2 slices 1
Corn Bran, uncooked 1/4 cup 1
Flatbreads 3/4 oz 1
Flour Tortilla, fat free (4" diameter) 2 ea 1
Flour Tortilla, fat free (6" diameter) 1 ea 1
Potato Flakes, dry 1/3 cup 1
Potato Skins, frozen 1 ea (1.25 oz) 1
Protein Bread 1 slice 1
Rice Cereal, puffed 1 cup 1
Soy Flour, full fat 2 tbsp 1
Sweetbreads, cooked 1 oz 1
Wheat Bran, uncooked 1/4 cup 1 Yes
Wheat Cereal, puffed 1 cup 1
White Flour 2 tbsp 1
Whole Grain Wheat Flour 2 tbsp 1
Whole Wheat Couscous, uncooked 1 tbsp 1
Fruits & Vegetables
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Apple, dried 1/4 cup 1
Appricot, dried 6 halves (3/4 oz) 1
Corn, baby ears 1 cup 1 Yes
Dried Fig 1 ea 1
Olives 1 oz 1
Peas and Carrots, cooked or uncooked 1/2 cup 1
Prunes 2 ea 1
Seaweed 1/2 cup 1
Sweet Pickle, medium or large 1 ea 1
Vegetables packed in oil, drained 1 oz 1
Milk, Yogurt, Cheese & Other Dairy Foods
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Cheddar Cheese, Fat Free (shredded) 1/4 cup 1 Yes
Cheddar Cheese, low fat 1 oz 1 Yes
Cheese, fat free 1/4 shredded or 1 slice 1 Yes
Colby Cheese, low fat 1 oz 1
Cream Cheese, fat free 1/4 cup 1
Cream Cheese, Light 1 tbsp 1
Cream Cheese, Regular 1 tbsp 1
Cream Cheese, Whipped 1 tbsp 1
Egg Substitute, fat free or regular 1/4 cup 1
Egg Whites 3 ea 1
Egg Yolk, large 1 ea 1
Feta Cheese, crumbled 1 tbsp 1
Goat Cheese, semi soft & Soft 1 tbsp 1
Mozzarella Cheese, fat free (shredded) 1/4 cup 1 Yes
Neufchatel Cheese, reduced fat 1 tbsp 1
Parmesan Cheese, grated 2 tbsp 1
Sauces, Spreads, Gravy, Condiments & Seasonings
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Adobo Sauce, store bought 2 tbsp 1
All Fruit Spread 1.5 tbsp 1
Apple Butter 1 tbsp 1
Apple Jelly 1 tbsp 1
Appricot Preserves 1 tbsp 1
Asian Stir Fry Sauce 1 tbsp 1
Au Jus, canned 1 cup 1
Barbecue Sauce 1/4 cup 1
Beef Gravy, canned 1/4 cup 1
Black Bean Dip, fat free 2 tbsp 1
Butter, light 2 tsp 1
Butter, regular 1 tsp 1
Butter, Whipped 1 tsp 1
Canola Oil 1 tsp 1
Chicken Gravy, canned 1/4 cup 1
Chinese Sauce, brown 1/4 cup 1
Chipotle Sauce, canned 1/4 cup 1
Chutney 2 tbsp 1
Cocoa Powder, unsweetened 3 tbsp 1
Coconut Oil 1 tsp 1
Creamy Salad Dressing, fat free 2 tbsp 1
Curry Paste, green 1/4 cup 1
Duck Sauce 1 tbsp 1
Enchilada Sauce, canned 1/2 cup 1
Flaxseed Oil 1 tsp 1
Flaxseeds 1 tbsp 1
Fruit Butter 1 tbsp 1
Gravy, fat free, canned 1/2 cup 1
Gumbo Base Seasoning 1.5 tbsp 1
Italian Salad Dressing (not including creamy style), fat free or reduced calorie 2 tbsp 1
Jam, regular or reduced sugar 1 tbsp 1
Jelly 1 tbsp 1
Margarine Butter Blend 1 tsp 1
Margarine, reduced calorie 2 tsp 1
Margarine, regular 1 tsp 1
Marmalade, regular and low sugar 1 tbsp 1
Mayonnaise, fat free 1/4 cup 1
Mayonnaise, reduced calorie 2 tsp 1
Mayonnaise, regular 1 tsp 1
Molasses 1 tbsp 1
Olive Oil 1 tsp 1
Olive Spread 1 tbsp 1
Onion Flakes, dehydrated 1/4 cup 1
Oyster Sauce 1 tsp 1
Pancake Syrup, low calorie 2 tbsp 1
Pancake Syrup, regular 1 tbsp 1
Pasta Sauce, reduced fat 1/2 cup 1
Pimiento Cheese Spread, reduced fat 2 tbsp 1
Pizza Sauce, store bought 1/4 cup 1
Preserves 1 tbsp 1
Rice Wine Vinegar, seasoned 1 tbsp 1
Safflower Oil 1 tsp 1
Salsa Con Queso, store bought 2 tbsp 1
Sloppy Joe Sauce, store bought 1/4 cup 1
Sour Cream, fat free 1/4 cup 1
Sour Cream, reduced fat 2 tbsp 1
Sour Cream, regular 1 tbsp 1
Sour Cream, soy 1 oz 1
Soybean Oil 1 tsp 1
Sugar Substitute 1 tbsp 1
Sugar, brown or white 1 tbsp 1
Sunflower Oil 1 tsp 1
Tarter Sauce, fat free 1/4 cup 1
Thai Curry Paste 1 tbsp 1
Turkey Gravy, canned 1 cup 1
Vegetable Oil 1 tsp 1
Whipped Cream, dairy or non dairy, aerosol or frozen 1/4 cup 1
Sides, Snacks, Desserts & Sweets
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Almonds, sliced or slivered 1 tbsp 1
Butter Cookie, small 1 ea 1
Butterscotch Candy 1 pc 1
Cheese Crackers w/ Peanut Butter filling 1 ea 1
Chocolate Chip Cookie, medium (2 1/4" diameter) 1 ea 1
Chocolate Sandwich Cookie w/ Crème filling 1 ea 1
Chocolate Syrup 1 tbsp 1
Chocolate Wafers 2 ea (1/2 oz) 1
Fruit Flavored Ice Pop 1.75 fl oz 1
Fruit Flavored Roll, small 1 ea (1/2 oz) 1
Fruit Pie Filling, light, canned 1/3 cup 1
Fudge Topping, fat free 1 tbsp 1
Gelatin, unflavored 1 pckt 1
Ice Cream Cone Only, plain or sugar, small 1 ea 1
Ladyfingers, large 1 ea 1
Ladyfingers, small 2 ea 1
Maple Syrup 1 tbsp 1
Marshmallow Crème, store bought 2 tbsp 1
Marshmallows, regular size 2 ea 1
Milk Crackers 1 ea 1
Mini Muffin, any 1 ea 1
Pecans, chopped 1 tbsp 1
Peppermint Candy, hard 1 pc 1
Pine Nuts 1 tbsp 1
Popcorn Cakes (other than plain or buttered) 1 ea 1
Popcorn, reduced fat (94% fat free), popped 5 cups 1 Yes
Pumpkin Seeds 1 tsp 1
Rice Crackers 8 ea (1/2 oz) 1
Saltine Crackers 4 ea 1
Sesame Seeds 1 tbsp 1
Shortbread Cookie 1 ea 1
Sugar Wafer w/ crème filling, large 1 ea 1
Sunflower Seeds 1 tbsp 1
Vanilla Wafers, reduced fat 3 ea 1
Walnuts 1 tbsp 1
Whipped Topping (dairy or non dairy - aerosol or frozen), light or fat free 1/3 cup 1
Soups
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Beef Noodle, dehydrated and prepared w/ water 1 cup 1
Borscht, low calorie 1 cup 1 Yes
Chicken Noodle Mix, prepared 1 cup 1
Egg Drop Soup 1 cup 1
Escarole, canned 1 cup 1
Fish Stock 1 cup 1
Gazpacho, canned and prepared w/ water 1 cup 1
Onion Soup, dehydrated and prepared w/ water 1 cup 1
Tomato Vegetable Soup, dehydrated and prepared w/ water 1 cup 1 Yes
Beverages
Weight Watchers One Point Plus Foods
Serv Size Pts + Power Food
Beverage Mix, Carob Flavor 1 tbsp 1
Cappuccino w/ fat free milk 8 oz 1
Carrot Juice, canned 1/2 cup 1
Coconut Milk Light, canned 1/4 cup 1
Cranberry Juice Cocktail, low calorie 1 cup 1
Cream, half and half 2 tbsp 1
Cream, half and half, fat free 1/4 cup 1
Creamer, fat free 1/4 cup 1
Creamer, non dairy liquid 2 tbsp 1
Creamer, non dairy powder 1 tbsp 1
Flavored Coffee Mix, sugar free (prepared) 1 cup 1
Flavored Creamer, fat free, liquid 2 tbsp 1 Yes
Instant Hot Cocoa, fat free 6 fl oz 1
Instant Hot Cocoa, fat free, sugar free 1 envelope 1
Orange-Grapefruit Juice 1/2 cup 1
Tangerine 1/2 cup 1
Tomato Juice, canned 1 cup 1
Vegetable Juice 1 cup 1

In addition to these One Point Plus foods, check out these 1 and zero points frozen dessert recipes.

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Points Plus Allowance
Find out more about your allowance and how it's calculated. This formula will require a thinking cap as it's not cut and dried.

Points Tracker
If you are looking for a spreadsheet to keep track of your points, take a look at this one. You can record points for your foods and activities. The allowances are automatically adjusted as you use them.

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Walking is a great way to burn calories, relieve stress and so much more.







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