Zero Point Foods

tilapia dinners

"Free Styling" new zero point foods

Everyone loves something for nothing and WW Freestyle plan is no different. With over 200 items that are zero SmartPoints, you are going to love this weight loss program.

The list still has the same free veggies and fruits as before, but with a couple of great additions. Items like beans, peas and even sweet corn your choices just got a whole lot tastier.

Not only are there new veggies on the list, there are a lot of protein packed foods. These include chicken breast and turkey breast. These must be skinless and boneless in order to not count towards the points values.

Other protein includes tofu and eggs. In addition to these foods, there are a few other surprises. Now you can have plain, nonfat yogurt without the worry and hassle of counting these towards your daily allowance.

If you want to learn more about the "whys" of these foods being added to the list, then check out this article FreeStyle Zero Point Foods Overview.

The List

Below you will find the complete list of zero point foods in alphabetical order. Just remember that canned items cannot have added oils or sugars. If they do, you will need to use some of your allowance for these items.

So without any further ado, here is the list of the zero point foods.


  • Apples
  • Applesauce, unsweetened
  • Apricots
  • Arrowroot
  • Artichoke hearts
  • Artichokes
  • Arugula
  • Asparagus

  • B

  • Bamboo shoots
  • Banana
  • Beans
    (includes adzuki, black, broad (fava), butter, cannellini, cranberry (Roman), green, garbanzo (chickpeas), great northern, kidney, lima, lupini, mung, navy, pink, pinto, small white, snap, soy, string, wax and white)
  • Beans, refried, fat-free, canned
  • Beets
  • Berries, mixed
  • Blackberries
  • Blueberries
  • Broccoli
  • Broccoli rabe
  • Broccoli slaw
  • Broccolini
  • Brussels sprouts

  • C

  • Cabbage
    (all varieties including Chinese (bok choy), Japanese, green, red, napa, savory and pickled)
  • Calamari, grilled
  • Cantaloupe
  • Carrots
  • Cauliflower
  • Caviar
  • Celery
  • Chard, swiss
  • Cherries
  • Chicken breast, ground, 99% fat-free
  • Chicken breast or tenderloin, skinless
  • Clementines
  • Coleslaw mix (shredded cabbage and carrots), packaged
  • Collards
  • Corn
    (Baby (ears), white, yellow, kernels and on the cob)
  • Cranberries
  • Cucumber

  • D

  • Daikon
  • Dates, fresh
  • Dragon fruit

  • E

  • Edamame, in pods or shelled
  • Egg substitutes
  • Egg whites
  • Eggplant
  • Eggs, whole, including yolks
  • Endive
  • Escarole

  • F

  • Fennel
    (anise, sweet anise, or finocchio)
  • Figs
  • Fish, all varieties Note: must not be canned with added oils or sugars. Includes smoked varieties.
  • Fish fillet, grilled with lemon pepper
  • Fruit cocktail
  • Fruit cup, unsweetened
  • Fruit salad
  • Fruit, unsweetened

  • G

  • Garlic
  • Ginger root
  • Grapefruit
  • Grapes
  • Greens
    (beet, collard, dandelion, kale, mustard and turnip)
  • Greens, mixed baby
  • Guavas
  • Guavas, strawberry

  • H

  • Hearts of palm (palmetto)
  • Honeydew melon

  • J

  • Jackfruit
  • Jerk chicken breast
  • Jerusalem artichokes (sunchokes)
  • Jicama (yam bean)

  • K

  • Kiwifruit
  • Kohlrabi
  • Kumquats

  • L

  • Leeks
  • Lemon
  • Lemon zest
  • Lentils
  • Lettuce, all varieties
  • Lime
  • Lime zest
  • Litchis (lychees)

  • M

  • Mangoes
  • Melon balls
  • Mung bean sprouts
  • Mung dal
  • Mushroom caps
  • Mushrooms
    (all varieties including brown, button, crimini, Italian, portabella and shiitake

  • N

  • Nectarine
  • Nori seaweed

  • O

  • Okra
  • Onions
  • Oranges: all varieties including blood

  • P

  • Papayas
  • Parsley
  • Passion fruit
  • Pea shoots
  • Peaches
  • Peapods, black-eye
  • Pears
  • Peas and carrots
  • Peas, all varieties
  • Peppers, all varieties
  • Pepperoncini
  • Persimmons
  • Pickles, unsweetened
  • Pico de gallo
  • Pimientos, canned
  • Pineapple
  • Plumcots (pluots)
  • Plums
  • Pomegranate seeds
  • Pomegranates
  • Pomelo (pummelo)
  • Pumpkin
  • Pumpkin puree

  • R

  • Radicchio
  • Radishes
  • Raspberries
  • Rutabagas

  • S

  • Salad, mixed greens
  • Salad - side, fast food without dressing
  • Salad, three-bean
  • Salad - tossed, without dressing
  • Salsa verde
  • Salsa, fat free
  • Salsa, fat free; gluten-free
  • Sashimi
  • Satay, chicken, without peanut sauce
  • Satsuma mandarin
  • Sauerkraut
  • Scallions
  • Seaweed
  • Shallots
  • Shellfish, all varieties
  • Spinach
  • Sprouts, including alfalfa, bean, lentil
  • Squash, summer (all varieties including zucchini)
  • Squash, winter (all varieties including spaghetti)
  • Starfruit (carambola)
  • Strawberries
  • Succotash

  • T

  • Tangelo
  • Tangerine
  • Tofu, all varieties
  • Tofu, smoked
  • Tomatillos
  • Tomato puree
  • Tomato sauce
  • Tomatoes: all varieties
  • Turkey breast, ground, 99% fat-free
  • Turkey breast or tenderloin, skinless, including smoked
  • Turnips

  • V

  • Vegetable sticks
  • Vegetables, mixed
  • Vegetables, stir fry, without sauce

  • W

  • Water chestnuts
  • Watercress
  • Watermelon

  • Y

  • Yogurt, Greek, plain, nonfat, unsweetened
  • Yogurt, plain, nonfat, unsweetened
  • Yogurt, soy, plain

When are They not Zero

As with most rules, there are always some exceptions. This list of zero point foods are no different. Here are some things to keep in mind when consuming these foods.

fruit and cheese kabob

Fruit and Veggie

All fruits and vegetables should be fresh (raw or cooked), frozen, or drained canned items. If they are canned they cannot have added sugar or oil.

They cannot be dried fruits or vegetables. If they are dried, they are then placed in the "snack food" category and will have a points value.

The reason behind this thought is that snack foods are more easily over eaten. Because of this reason, if you are eating dried fruits or dried vegetables, remember to calculate and track the points.

Poultry, Fish and Seafood

When shopping for these items, look for fresh, frozen or canned items that would be included on the zero points foods list. If they are canned with added oils or sugars, they are no longer zero points. Same with items that are marinated as this is added oils and/or sugars.

With any of the poultry or fish items, if they are dried, for instance to make jerky, then they are no longer free points. Just like with the dried fruits and veggies, being dried turns them into a snack item and therefore will require monitoring and recording of the SmartPoints value.

Smoothie Rule

Keep in mind that smoothies have there own rule. If the ingredients are mixed into a smoothie, then all ingredients count towards calculating the smart points value. This is because in a liquid form, you can easily consume more fruits, yogurts, etc. than if you were to sit down and eat these items.

In the liquid form, you can pack in more calories, fats, carbs than just the foods without getting that sense of feeling full versus eating the items.

Not on the List

Some items that fall into the vegetable category did not make the zero point foods list. This includes potatoes (and is the same as Weight Watchers previous plan). Potatoes are one of the foods that people can have a hard time with portion control. Because of the tendency to overeat these, they did not make the list.

Another item that still did not get on the list are avocados. This again is the same as the prior weight loss program. Other items that you might be wondering about are nonfat milk, nonfat cottage cheese and other nonfat soft cheeses. They also are not zero points. You will have to track and record these when you have them with your meals or snacks.

Zero Points Foods Summary

With the list now including many new items, you might be tempted to each just those foods and never have to use your SmartPoints allowance. But doing that would not give you the well balanced and varied flavors you might be craving. So eat up these foods but be sure to add some of your favorites (that have points) as well.

As with any good diet, make sure you are eating healthy, getting variety and using common sense when it comes to portion sizes.

Here's a quick summary from Weight Watchers on the new zero point foods list.

Additional Articles

Smart Points Calculation
Learn more about how the SmartPoints are calculated and what nutritional values are used.

Weight Watchers FreeStyle Plan Overview
Get the skinning about Weight Watchers new FreeStyle program.

Six Tips to Eating Healthy
Eating right is not just for weight loss. Having a well balanced eating habit is great for your health.