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 |
|
