The weight watchers point calculator is a device that is typically designed to help individuals lose or control weight. It is based on a person’s general lifestyle and eating habits. The calculator can be used to evaluate the point value of foods with known specifications.
We take a look at how many points you need for each food, and how long it will take you to complete the program. Most importantly, what foods will help boost weight loss?
Wondering where to start with Weight Watchers? Check out our weight watchers points calculator! It’s a handy tool that estimates how many points are needed for each food – and also helps calculate how long it will take you to complete the program.
Weight Watcher Points Calculator
The points were effective after December 2015. Accordingly, points are calculated depending on sugar, protein, calories, and saturated fat. Almost all vegetables and fruits are considered ZeroPoint foods. You only count nutrients from these foods if you mix them with other food.
However, a new point system was introduced in 2018. Basically, it still uses the old calculating system. However, there are more ZeroPoint foods (over 200) on the plan, including chicken breast, tofu, almost all lean proteins like eggs, mostly seafood, etc. Besides, it allows you to convert the 4 unused points in a day into your weekly point allocation. This, as a result, provides participants more flexibility than the last system because of the availability of new ZeroPoint foods.
How do you get free Weight Watchers in 2021?
In fact, there are several different plans for you to choose from, but the critical factor is to know the number of points you will be eating and how to measure them precisely. Follow these steps to get your free weight watchers in 2021.
- Select your version. Firstly, you should pick a program that you are going to follow. It allows you to decide how to compute the foods that you will eat.
- Get your daily points allowance. Next, get your day-to-day points allowance. Refer to the top of the article to calculate your points.
- Figure the points value of foods. Once you have your everyday points goal, you will need to calculate the points value of the nourishments you eat.
- Record what you eat. You can use a notebook or free points tracking table to track the food you eat. Here is a sample printable PDF file of the weekly weight watchers points tracker for your reference.
List of Weight Watchers Foods and Their Points [Updated for 2021] – Free Printable PDF Available for Download
The following table includes the list of old and new weight watchers foods and their points. This way, you can compare these numbers year by year and check your day-to-day food points or Smartpoints.
1 cup = approx. 250 milliliters
1 teaspoon = approx. 5 milliliters
If the point is higher than these numbers, it is considered above average.
The actual points can vary widely depending on the type, preparation or cooking method, etc.
| Name | Amount | Old Point (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018) |
| Fruits | ||||
| Apple | 1 small (4 oz.) | 1 | 0 | 0 |
| Banana | 1 medium (6 oz.) | 2 | 0 | 0 |
| Mango | 1 (8 oz.) | 2 | 0 | 0 |
| Orange | 1 (4 oz.) | 1 | 0 | 0 |
| Pear | 1 (5 oz.)1 | 1 | 0 | 0 |
| Peach | 1 (6 oz.) | 1 | 0 | 0 |
| Watermelon | 1 cup | 1 | 0 | 0 |
| Proteins | ||||
| Beef, regular, cooked | 1 slice (2 oz.) | 4 | 4 | 4 |
| Chicken, cooked | 1 slice (2 oz.) | 2 | 3 | 0 |
| Egg | 1 (2 oz.) | 2 | 2 | 0 |
| Fish, Catfish, cooked | 1 fillet (6 oz.) | 6 | 7 | 0 |
| Pork, cooked | 1 slice (2 oz.) | 5 | 6 | 3 |
| Shrimp, cooked | 1/2 cup (2 oz.) | 1 | 1 | 0 |
| Common Meals/Snacks | ||||
| Bread, regular | 1 slice (1 oz.) | 2 | 2 | 2 |
| Butter | 1 teaspoon | 1 | 3 | 5 |
| Caesar salad | 3 cups | 7 | 9 | 10 |
| 1 (McDonald Medium) | 1 (McDonald Medium) | 6 | 9 | 8 |
| Cheeseburger | 1 (McDonald Medium) | 8 | 12 | 10 |
| Chocolate | 1 oz. | 3 | 4 | 8 |
| Cucumber | 1 cup | 0 | 0 | 0 |
| Lettuce | 1 cup | 0 | 0 | 0 |
| Tomato | 1 cup | 0 | 0 | 0 |
| Pizza | 1 slice (5 oz.) | 6-10 | 8-14 | 10-16 |
| Potato (uncooked) | 1 cup (8 oz.) | 3 | 4 | 5 |
| Rice, cooked | 1 cup | 4 | 5 | 6 |
| Sandwich | 1 | 8-16 | 10-20 | 10-23 |
| Beverages/Diary | ||||
| Apple Cider / Juice | 1 cup | 2 | 3 | 5 |
| Orange Juice | 1 cup | 3 | 4 | 6 |
| Beer, regular | 1 can or bottle | 3 | 5 | 5 |
| Coca-Cola Classic | 1 cup | 3 | 3 | 6 |
| Diet Coke | 1 cup | 0 | 0 | 0 |
| Sprite | 1 cup | 3 | 3 | 6 |
| Milk, low-fat (1%) | 1 cup | 2 | 3 | 4 |
| Milk, low-fat (2%) | 1 cup | 3 | 4 | 5 |
| Milk, whole | 1 cup | 4 | 5 | 7 |
| Yogurt | 1 cup | 4 | 6 | 0 |
Source: https://web-hobbies.com/en/weight-watchers/weight-watchers-points-list-for-food/
Click here to download a PDF file of the list of weight watchers foods and their points.
List of the Top 100 Most-Tracked Weight Watchers Food and Their SmartPoints Values on Weight Watchers
You can use this list as a reference or just to know what other members love to eat in their weight watchers plan.
- 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: (cooked, 3 slices) 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 slice: 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)
- Egg white: 0 SmartPoints
- Egg, fried: 3 SmartPoints
- 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
- Pasta: (regular or whole wheat, cooked, 1 cup) 5 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: (plain, low-fat, 1 cup) 3 SmartPoints
- Yogurt, Greek: (plain, fat-free, 1 cup) 0 SmartPoints
- Zucchini: 0 SmartPoints
Source: https://www.weightwatchers.com/us/blog/weight-loss/top-tracked-foods
Which Weight Watchers Plans Is the Best One for You
Losing weight is a highly personal endeavor, so everyone’s bodies react differently to changes in their diet despite some common facts. That’s why you should choose a suitable plan to get the best result.
Choose WW Green plan if:
- You prioritize eating too many foods in the ZeroPoint list.
- Your weight loss is still achieving results, or you have gained weight with the Freestyle plan.
- You usually go out eating
- You don’t mind tracking what you eat
- You eat a lot of processed foods or junk foods.
- You want to eat more daily points foods and less zero points foods.
Choose WW Blue plan if:
- You love Freestyle mode.
- You love zero points foods but don’t eat them too much.
- It is okay for you to record everything you eat but don’t want to keep track of them.
- You don’t like to eat whole grains.
- You want to have a balanced amount of daily points and zero points foods.
- Your body functions with a high-protein and low-carb diet.
Choose WW Purple plan if:
- You prefer to eat zero points foods than daily points.
- You don’t like tracking what you eat every day.
- You eat mainly whole foods.
- You homemade foods rather than processed foods.
- You lose weight best with more carbs.
- You like carbs but don’t want to overeat them.
Weight Watchers Green Plan with 100 Zero Point Foods List – Free PDF Printable Available
On the Weight Watchers Green plan, you will have the fewest ZeroPoint foods, and the list will have almost all vegetables and fruits. In contrast, the daily points allowance of this plan is higher than the other two programs. It will start from 30 SmartPoints in a day and will increase according to your height, weight, and activities.
Here is the list of 100 zero point foods with the Weight Watchers Green Plan by category.
Fruits
- Apples
- Applesauce, unsweetened
- Apricots, fresh
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Clementines
- Cranberries, fresh
- Dragon fruit
- Figs, fresh
- Frozen mixed berries, unsweetened
- Fruit cocktail, unsweetened
- Fruit salad, unsweetened
- Grapefruit
- Grapes
- Guava
- Honeydew
- Kiwi
- Kumquats
- Lemons
- Limes
- Mangoes
- Meyer lemons
- Nectarines
- Oranges
- Papayas
- Peaches
- Pears
- Persimmons
- Pineapples
- Plums
- Pomegranates
- Pomelo
- Raspberries
- Star fruit
- Strawberries
- Tangerines
- Watermelon
Vegetables (Non-starchy)
- Acorn squash
- Artichoke hearts, no oil
- Artichokes
- Arugula
- Asparagus
- Baby corn
- Bamboo shoots
- Basil
- Beet greens
- Beets
- Bok choy
- Broccoli
- Broccoli rabe
- Broccoli slaw
- Brussels sprouts
- Butter/Bibb lettuce
- Butternut squash
- Cabbage
- Canned pimientos
- Carrots
- Cauliflower
- Cauliflower rice
- Celery
- Chives
- Cilantro
- Coleslaw mix
- Collard greens
- Cucumber
- Eggplant
- Endive
- Escarole
- Fennel
- Frozen stir-fry vegetables, no sauce
- Garlic
- Ginger
- Green leaf lettuce
- Hearts of palm
- Iceberg lettuce
- Jicama
- Kale
- Kohlrabi
- Leeks
- Mint
- Mixed greens
- Mushrooms
- Mustard greens
- Napa cabbage
- Nori (seaweed)
- Oak leaf lettuce
- Okra
- Onions
- Oregano
- Parsley
- Pea shoots
- Peppers
- Pickles, unsweetened
- Pico de gallo
- Pumpkin
- Pumpkin puree
- Radishes
- Red leaf lettuce
- Romaine lettuce
- Rosemary
- Rutabaga
- Salsa, fat-free
- Sauerkraut
- Scallions
- Shallots
- Spaghetti squash
- Spinach
- String beans
- Summer squash
- Swiss chard
- Tarragon
- Thyme
- Tomatillos
- Tomato puree, canned
- Tomato sauce, canned
- Tomatoes
- Turnips
- Water chestnuts
- Wax beans
- Zucchini
Source: https://theholymess.com/my-ww-green-100-zero-point-foods-list/
Weight Watchers Blue Plan with 200 Zero Point Foods List – Free Printable PDF Available
Weight Watchers Blue plan is also known as Freestyle. In other words, it has balanced points between SmartPoint foods and ZeroPoint foods. There are more than 200 ZeroPoint foods in this program, including vegetables, fruits, legumes, and proteins.
Basically, the minimum daily allowance of this plan is 23 points. It will be adjusted on the basis of your lifestyle, weight, height, and activity levels because you will find activity and flex points in this program.
Here is a list of the 200 ZeroPoints foods with the Weight Watchers Blue plan by category.
Beans and Legumes
- Adzuki beans
- Alfalfa sprouts
- Bean sprouts
- Black beans
- Black-eyed peas
- Cannellini beans
- Chickpeas
- Edamame
- Fava beans
- Great Northern beans
- Hominy
- Kidney beans
- Lentils
- Lima beans
- Lupini beans
- Navy beans
- Pinto beans
- Refried beans, canned, fat-free
- Soy beans
Chicken & Turkey Breast
- Ground chicken breast
- Ground turkey, 98% fat-free
- Ground turkey breast
- Skinless chicken breast
- Skinless turkey breast
Eggs
- Egg substitute
- Egg whites
- Egg yolks
- Eggs
Fish and or shellfish
- Abalone
- Alaskan king crab
- Anchovies, in water
- Arctic char
- Bluefish
- Branzino
- Butterfish
- Canned tuna, in water
- Carp
- Catfish
- Caviar
- Clams
- Cod
- Crabmeat, lump
- Crayfish
- Cuttlefish
- Dungeness crab
- Eel
- Fish roe
- Flounder
- Grouper
- Haddock
- Halibut
- Herring
- Lobster
- Mahi mahi
- Monkfish
- Mussels
- Octopus
- Orange roughy
- Oysters
- Perch
- Pike
- Pollock
- Pompano
- Salmon
- Sardines, canned in water or sauce
- Sashimi
- Scallops
- Sea bass
- Sea cucumber
- Sea urchin
- Shrimp
- Smelt
- Smoked haddock
- Smoked salmon
- Smoked sturgeon
- Smoked trout
- Smoked whitefish
- Snails
- Snapper
- Sole
- Squid
- Steelhead trout
- Striped bass
- Sturgeon
- Swordfish
- Tilapia
- Trout
- Tuna
- Turbot
- Wahoo
- Whitefish
Fruits
- Apples
- Applesauce, unsweetened
- Apricots, fresh
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Clementines
- Cranberries, fresh
- Dragon fruit
- Figs, fresh
- Frozen mixed berries, unsweetened
- Fruit cocktail, unsweetened
- Fruit salad, unsweetened
- Grapefruit
- Grapes
- Guava
- Honeydew
- Kiwi
- Kumquats
- Lemons
- Limes
- Mangoes
- Meyer lemons
- Nectarines
- Oranges
- Papayas
- Peaches
- Pears
- Persimmons
- Pineapples
- Plums
- Pomegranates
- Pomelo
- Raspberries
- Star fruit
- Strawberries
- Tangerines
- Watermelon
Nonfat Yogurt & Soy Yogurt
- Greek yogurt, plain, nonfat
- Plain yogurt, nonfat
- Quark, plain, up to 1% fat
- Soy yogurt, plain
Tofu & Tempeh
- Firm tofu
- Silken tofu
- Smoked tofu
- Soft tofu
- Tempeh
Vegetables (starchy)
- Canned corn
- Corn
- Green peas
- Parsnips
- Peas
- Split peas
- Succotash
Vegetables (non-starchy)
- Acorn squash
- Artichoke hearts, no oil
- Artichokes
- Arugula
- Asparagus
- Baby corn
- Bamboo shoots
- Basil
- Beet greens
- Beets
- Bok choy
- Broccoli
- Broccoli rabe
- Broccoli slaw
- Brussels sprouts
- Butter/Bibb lettuce
- Butternut squash
- Cabbage
- Canned pimientos
- Carrots
- Cauliflower
- Cauliflower rice
- Celery
- Chives
- Cilantro
- Coleslaw mix
- Collard greens
- Cucumber
- Eggplant
- Endive
- Escarole
- Fennel
- Frozen stir-fry vegetables, no sauce
- Garlic
- Ginger
- Green leaf lettuce
- Hearts of palm
- Iceberg lettuce
- Jicama
- Kale
- Kohlrabi
- Leeks
- Mint
- Mixed greens
- Mushrooms
- Mustard greens
- Napa cabbage
- Nori (seaweed)
- Oak leaf lettuce
- Okra
- Onions
- Oregano
- Parsley
- Pea shoots
- Peppers
- Pickles, unsweetened
- Pico de gallo
- Pumpkin
- Pumpkin puree
- Radishes
- Red leaf lettuce
- Romaine lettuce
- Rosemary
- Rutabaga
- Salsa, fat-free
- Sauerkraut
- Scallions
- Shallots
- Spaghetti squash
- Spinach
- String beans
- Summer squash
- Swiss chard
- Tarragon
- Thyme
- Tomatillos
- Tomato puree, canned
- Tomato sauce, canned
- Tomatoes
- Turnips
- Water chestnuts
- Wax beans
- Zucchini
Source: https://theholymess.com/my-ww-blue-200-zero-point-foods-list/
Weight Watchers Purple Plan with 300 Zero Point Foods List – Free Printable PDF Available
As you might or might not know, the WW Purple plan has the Most ZeroPoint foods among the three plans. It contains over 300 foods of different groups such as fruits, vegetables, legumes, tofu, and even grains like oatmeal, popcorn, etc. Having said that, this program has the smallest daily points, which are only 16 points at the minimum level. It can still be raised based on your weight, height, activities, etc.
Here is a list of the 300 ZeroPoint foods with the Weight Watchers Purple plan.
Beans and legumes
- Adzuki beans
- Alfalfa sprouts
- Bean sprouts
- Black beans
- Black-eyed peas
- Cannellini beans
- Chickpeas
- Edamame
- Fava beans
- Great Northern beans
- Hominy
- Kidney beans
- Lentils
- Lima beans
- Lupini beans
- Navy beans
- Pinto beans
- Refried beans, canned, fat-free
- Soy beans
Chicken and turkey breast
- Ground chicken breast
- Ground turkey, 98% fat-free
- Ground turkey breast
- Skinless chicken breast
- Skinless turkey breast
Dairy and dairy alternatives
- Cottage cheese, plain, nonfat
- Greek yogurt, plain, nonfat
- Plain yogurt, nonfat
- Quark, plain, up to 1% fat
- Soy yogurt, plain
Eggs
- Egg substitute
- Egg whites
- Egg yolks
- Eggs
Fish and or shellfish
- Abalone
- Alaskan king crab
- Anchovies
- Arctic char
- Bluefish
- Branzino
- Butterfish
- Canned tuna, in water
- Carp
- Catfish
- Caviar
- Clams
- Cod
- Crabmeat, lump
- Crayfish
- Cuttlefish
- Dungeness crab
- Eel
- Fish roe
- Flounder
- Grouper
- Haddock
- Halibut
- Herring
- Lobster
- Mahi mahi
- Monkfish
- Mussels
- Octopus
- Orange roughy
- Oysters
- Perch
- Pike
- Pollock
- Pompano
- Salmon
- Sardines, canned in water or sauce
- Sashimi
- Scallops
- Sea bass
- Sea cucumber
- Sea urchin
- Shrimp
- Smelt
- Smoked haddock
- Smoked salmon
- Smoked sturgeon
- Smoked trout
- Smoked whitefish
- Snails
- Snapper
- Sole
- Squid
- Steelhead trout
- Striped bass
- Sturgeon
- Swordfish
- Tilapia
- Trout
- Tuna
- Turbot
- Wahoo
- Whitefish
Fruits
- Apples
- Applesauce, unsweetened
- Apricots, fresh
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Clementines
- Cranberries, fresh
- Dragon fruit
- Figs, fresh
- Frozen mixed berries, unsweetened
- Fruit cocktail, unsweetened
- Fruit salad, unsweetened
- Grapefruit
- Grapes
- Guava
- Honeydew
- Kiwi
- Kumquats
- Lemons
- Limes
- Mangoes
- Meyer lemons
- Nectarines
- Oranges
- Papayas
- Peaches
- Pears
- Persimmons
- Pineapples
- Plums
- Pomegranates
- Pomelo
- Raspberries
- Star fruit
- Strawberries
- Tangerines
- Watermelon
Potatoes and sweet potatoes
- Baby potatoes
- Baked potatoes
- Baked sweet potatoes
- Canned sweet potato, unsweetened
- Cassava
- Fingerling potatoes
- Frozen potatoes, prepared without fat
- Idaho potatoes
- Japanese sweet potato
- Mashed potatoes, plain
- Mashed sweet potatoes, plain
- New potatoes
- Oven-roasted potato wedges, without oil
- Oven-roasted sweet potato fries, without oil
- Purple potatoes
- Red potatoes
- Roasted potatoes, without oil
- Roasted sweet potatoes, without oil
- Russet potatoes
- Sweet potatoes
- Taro White potatoes
- Yams
- Yellow potatoes
- Yucca
- Yukon gold potatoes
Tofu and tempeh
- Firm tofu
- Silken tofu
- Smoked tofu
- Soft tofu
- Tempeh
Vegetables (starchy)
- Canned corn
- Corn
- Green peas
- Parsnips
- Peas
- Split peas
- Succotash
Vegetables (non-starchy)
- Acorn squash
- Artichoke hearts, no oil
- Artichokes
- Arugula
- Asparagus
- Baby corn
- Bamboo shoots
- Basil
- Beet greens
- Beets
- Bok choy
- Broccoli
- Broccoli rabe
- Broccoli slaw
- Brussels sprouts
- Butter/Bibb lettuce
- Butternut squash
- Cabbage
- Canned pimientos
- Carrots
- Cauliflower
- Cauliflower rice
- Celery
- Chives
- Cilantro
- Coleslaw mix
- Collard greens
- Cucumber
- Eggplant
- Endive
- Escarole
- Fennel
- Frozen stir-fry vegetables, no sauce
- Garlic
- Ginger
- Green leaf lettuce
- Hearts of palm
- Iceberg lettuce
- Jicama
- Kale
- Kohlrabi
- Leeks
- Mint
- Mixed greens
- Mushrooms
- Mustard greens
- Napa cabbage
- Nori (seaweed)
- Oak leaf lettuce
- Okra
- Onions
- Oregano
- Parsley
- Pea shoots
- Peppers
- Pickles, unsweetened
- Pico de gallo
- Pumpkin
- Pumpkin puree
- Radishes
- Red leaf lettuce
- Romaine lettuce
- Rosemary
- Rutabaga
- Salsa, fat-free
- Sauerkraut
- Scallions
- Shallots
- Spaghetti squash
- Spinach
- String beans
- Summer squash
- Swiss chard
- Tarragon
- Thyme
- Tomatillos
- Tomato puree, canned
- Tomato sauce, canned
- Tomatoes
- Turnips
- Water chestnuts
- Wax beans
- Zucchini
Whole-wheat pasta and grains
- Air-popped popcorn, no oil or sugar
- Air-popped popcorn, no oil or sugar, with salt and/or spices
- Amaranth Ancient grain mix, no seeds
- Barley
- Black bean pasta
- Brown basmati rice
- Brown rice
- Brown rice cereal, 100%
- Brown rice noodles
- Brown rice pasta
- Brown rice–quinoa blend
- Buckwheat
- Buckwheat soba noodles
- Bulgur
- Chickpea pasta
- Corn pasta
- Edamame pasta
- Farro
- Freekeh
- Instant brown rice
- Instant oatmeal, plain
- Kamut
- Kasha
- Lentil pasta
- Millet Oatmeal, plain
- Oats
- Pea pasta
- Popcorn kernels for at-home popping
- Quick-cooking barley
- Quick-cooking brown rice
- Quick-cooking regular oats
- Quick-cooking steel-cut oats
- Quinoa
- Quinoa pasta
- Red quinoa
- Rolled oats
- Rye berries
- Shirataki noodles
- Sorghum
- Soybean pasta
- Spelt
- Spelt berries
- Steel-cut oats
- Teff
- Thai brown rice
- Tri-color quinoa
- Wheat berries
- Whole-grain pasta
- Whole-grain sorghum
- Whole-wheat couscous
- Whole-wheat pasta
- Wild rice
- Wild rice–brown rice blend
Source: https://theholymess.com/my-ww-purple-300-zero-point-foods-list/
Frequently Asked Questions
Here are the most commonly asked questions about weight watchers points list for food
How many points am I allowed on Weight Watchers 2021?
The minimum weight watchers points allowance is 23 points, which will be changed depending on age, sex, height, and weight.
How are Weight Watchers points calculated?
Different food and drinks show different focus esteem. SmartPoints is computed using calories, sugar, saturated fat, and protein. No food is over the limit, but the program allocates a higher point value to nourishments with more sugar or saturated fat and a lower score value for lean proteins.
How many calories are 23 SmartPoints?
23 SmartPoints is equivalent to about 690 calories.
How many WW points is a banana?
0 points
According to the Weight Watchers plan, all fresh fruits, including bananas, don’t have any point.
Can I still use the old Weight Watchers point system?
You can still use the old Weight Watchers system. However, the new one has many changes, including how food points are computed, the allowance, and activity points. You should consider these changes carefully and decide which system is more suitable for your situation.
How many points do I get on WW green?
Depending on different factors, such as gender, age, height, weight, etc., you will get a minimum of 30 SmartPoints on Weight Watchers green plan.
How many points do I get on WW blue?
The Weight Watchers blue plan will have a certain minimum and maximum SmartPoints, which are 23 and 71, respectively.
How many points do I get on WW purple?
Weight Watchers purple program has the lowest points, which are only 16 points at the minimum and 50 points at the maximum. Nevertheless, it contains the most expansive list of zero food points, which are over 300.
Can you lose more than 2 pounds a week on Weight Watchers?
When following the Weight Watchers program strictly, you can even lose 5 pounds in the first week. However, once you get used to the plan, you might settle down and possibly slow down to just a few pounds per week. This is absolutely normal and even preferable. So, there is no need to worry.
Which Weight Watchers plan is best for fast weight loss?
Green Plan
If you are just starting out on your weight loss journey, then this selection might be the most suitable one for you. It includes more than 100 ZeroPoints vegetables and fruits that you can combine into your meals. These kinds of food will help you feel satiating or full, decreasing the number of nourishments you will eat per meal.
How do I speed up my weight loss?
There are different ways to lose weight. Here are some effective methods.
- Start (continue) workouts or training
- Eat enough proteins
- Concentrate on whole food
- Get enough sleep
- Eat more fiber
- Get enough amount of fat percentage
- Attempt a HIIT exercise
- Keep a food diary
- Eat more beans
- Try HIIT cardio
- Allow some refeed days
How much weight can I lose on Weight Watchers in 3 months?
Generally speaking, you can lose around 4 to 8 pounds in a month. That is equivalent to 12 to 24 pounds in 3 months. Depending on your starting point, you can even pass this value. However, it is considered a “safe number” for almost everyone.
Can you overeat ZeroPoints foods on Weight Watchers?
There are no limits on the portion for ZeroPoints foods. These foods have been specially selected because they form the basis of a healthy eating pattern. They can serve as a supplement and tend to be overeaten less than almost all other foods.
What do you eat for breakfast on Weight Watchers?
Here are some nourishments you can eat while on your Weight Watchers program:
- Egg and sausage muffins;
- Fruit, yogurt parfaits;
- Freezer breakfast sandwiches;
- Air fryer hard boiled eggs;
- Caramel cinnamon rolls, etc.
Why am I not losing much weight on Weight Watchers?
If you are not losing your weight on Weight Watchers, it might be you are eating too many calories. Don’t blame the WW system because it doesn’t work for you. Review your diet to ensure your calorie intake is reasonable.
What are the WW color plans?
There are three main colors in Weight Watchers plans, including Green, Blue, and Purple. The Green plan has the largest SmartPoints budget and smallest list of ZeroPoint foods (+100 fruits and veggies). On the other hand, Blue has a moderate SmartPoints budget and ZeroPoint foods (200+ fruits, vegetables, and lean proteins). Purple has the lowest SmartPoints budget and biggest ZeroPoint foods (+300 fruits, vegetables, lean proteins, and whole grains).
Should I eat all my points on Weight Watchers?
You should not eat all your points on the WW plan when you have leftover points. Actually, you can get all the nutrients you need for your body with 10 points less than your allowance.
Why did I get the Green plan on Weight Watchers?
If your eating habits have a small amount of ZeroPoint foods and you spend more on the SmartPoint budget, then your suitable program will be Green.
Why am I so hungry on my Weight Watchers?
This might be because you don’t eat enough 3 macronutrients, including fat, protein, and carbohydrates, in a proper balance. Make sure you combine these nutrients in every meal to prevent a hungry or starving feeling.
Can I drink alcohol on Weight Watchers?
Actually, it is not recommended to drink alcohol when you are on your Weight Watchers. It is okay to get alcoholic drinks occasionally but at a moderate level. Some ideal selections could be wine and light beer because they have low SmartPoints. Besides, you can make your own beverage with alcohol and diet-friendly substances.
How soon will I see my result from Weight Watchers?
Usually, those who take part in Weight Watchers plans will lose 6 pounds on average in the first month. It seems to be slower than some diets you saw somewhere that said: “lose 30 pounds in only four weeks”. However, the most critical thing is that participants are going on to lose weight and continue to implement this plan.
Why did my Weight Watchers daily points decrease?
There are different reasons for this. And one of the possible reasons might be you are in a true stabilization stage. It happens when the scale is delayed for a few weeks. In fact, you are still losing weight, but it is only around 0.5 to 2 pounds per week. In other words, you have reached your target weight and currently in your maintenance phase.
