Weight Watchers Food Points & Food Equivalents

[Shirl4116]

Weight Watchers Food Points

Daily Points Range

less than 150 pounds ******** 20 points
150 to 174 pounds *********** 22 points
175 to 199 pounds *********** 24 points
200 to 224 pounds *********** 26 points
225 to 249 pounds *********** 28 points
250 to 274 pounds *********** 30 points
275 to 299 pounds ********** 31 points
300 to 324 pounds ********** 32 points
325 to 349 pounds *********** 33 points
more than 350 pounds ******** 34 points

Simply choose foods to keep you within your
daily point range and you’ll lose weight.

Almonds 22 nuts = 4
Apple juice 1/2 cup = 1
Apples
dried 1/4 cup = 1
fresh 1 large = 2
1 small = 1
Applesauce, unsweetened 1 cup = 2
Apricots
dried 6 halves = 1
fresh 3 = 1
Asparagus 12 spears or 1 cup= 0
Avocado 1/4 = 2
Bacon, cooked, crisp 3 slices= 4
Bagel, any type 1 small or 1/2 large = 3
Bagel, with cream cheese and lox 1 large= 12
Banana 1 = 2
Barbecue sauce 1/4 cup = 1
Barley, cooked 1 cup = 3
Beans, cooked:
baked 1/2 cup = 5
baked, vegetarian, canned 1/2 cup = 2
black 1/2 cup = 2
cannellini 1/2 cup = 1
garbanzo 1/2 cup = 2
green or wax 1 cup = 0
kidney 1/2 cup = 1
lima 1/2 cup = 1
navy 1/2 cup = 2
pinto 1/2 cup = 2
pork and beans, canned 1/2 cup = 2
refried 1/2 cup = 3
refried, fat-free or regular, canned 1/2 cup = 2
soybeans 1/2 cup = 3
white 1/2 cup = 2
Beef:
ground 1 patty (3 oz) = 6
ground, lean 1 patty (3 oz) = 6
lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3
regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4
steak 1 small (4 oz) = 10
steak, lean 1 small (4 oz) = 7
Beef stew 1 cup = 5
Beer:
light 1 can or bottle (12 fl oz) = 2
regular 1 can or bottle (12 fl oz) = 3
Beets 1 cup =0
Biscotti homemade 1 small (2″ diameter) = 3
Blackberries 1 cup = 1
Blueberries 1 cup = 1
Bologna, any type 1 slice (1 oz) = 2
Brandy 1 jigger (11/2 fl oz) = 2
Bratwurst 2 oz = 5
Breads: any type(other than those listed here)
1 slice = 2
corn 2″ square = 3
garlic 1 slice = 5
high-fiber (3 g or more dietary fiber per slice) 1 slice = 1
Bread crumbs, dried 3 Tbsp = 2
Broccoli 1 cup = 0
Brownie 1 (2″ square) = 5
Brussels sprouts 1 cup = 0
Buffalo wings, cooked 3 = 9
Bulgur, cooked 1 cup = 2
Burritos:
bean 1 medium (8″) = 8
bean 1 small (6″) = 5
Butter, regular or whipped 1 tsp = 1
Cabbage 1 cup = 0
Cakes:
angel food 1/16 of 10″ tube = 2
pound 1 slice (5″x3″x1″) = 8
with icing, homemade 1/12 of 9″ layer cake or 3″ square =12
Candies:
1/2 candy bar, or 2 Tbsp chips (1 oz) = 3
fudge, plain 1 piece (1″x2″) = 3
hard 1 oz = 2
Cantaloupe 1/4 melon (8 oz) or 1 cup = 1
Cappuccino:
made with fat-free milk 1 grande (16 fl oz) = 2
made with low-fat milk 1 grande (16 fl oz) = 3
made with whole milk 1 grande (16 fl oz) = 4
Caraway Seeds 1 tsp = 0
Carrots:
cooked 1 cup = 1
raw 1 cup = 0
Cashews 14 nut s= 4
Cauliflower 1 cup = 0
Celery 1 cup = 0
Cereals, cooked:
cream of rice 1 cup = 3
cream of wheat 1 cup = 2
farina 1 cup = 2
grits 1 cup =3
oatmeal 1 cup = 2
Cereals, ready-to-eat:
any type (other than those listed here) 1 cup = 2
raisin bran 3/4 cup = 2
fortified 1 cup =2
frosted 1 cup = 3
granola 1/2 cup = 4
granola, low-fat 1/2 cup = 3
nuggets 1/2 cup = 3
puffed 1 cup = 1
shredded wheat 1 biscuit = 1
wheat germ 3 Tbsp = 1
Cereal bars:
fat-free 1 = 2
regular 1 =3
Cheeses:
cottage 2 Tbsp = 1
– fat free 1 cup = 3
– low-fat (1%) 1 cup = 3
– reduced-fat (2%) 1 cup = 4
– regular (4%) 1 cup = 6
cream 2 Tbsp = 1
– fat free 4 Tbsp = 1
– light 2 Tbsp = 2
– regular (4%) 1 Tbsp = 1
feta 1/4 cup (1 1/3 oz) = 3
hard or semisoft, dairy or soy 2 Tbsp = 1
– fat-free 1″ cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1
– low-fat 1″ cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2
– regular 1″ cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3
Neufchatel 1 Tbsp = 1
pot 1 cup = 3
ricotta 2 Tbsp = 1
– fat-free 1 cup = 4
– part-skim 1 cup = 8
– whole 1 cup = 11
Cheeseburger on bun, fast food 1 average = 9
Cheese sandwich, grilled, restaurant-type 1 = 13
Cheese sauce 1/4 cup = 2
Cherries:
dried 1/4 cup = 2
fresh 1 cup = 2
Chicken:
buffalo wings, cooked 3 = 9
canned 1/2 cup = 4
dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3
light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2
nugget-style, fried, fast food 6 pieces = 8
– breast, without skin and bone 1 = 3
– breast, without skin 1 = 3
– breast, with skin 1 = 5
– drumstick, without skin 1 = 1
– drumstick, with skin 1 = 3
– thigh, without skin = 3
– thigh, with skin 3 = 4
salad 1/2 cup = 6
Chili con carne, with or without beans 1 cup = 8
Chili dog on roll 1 = 10
Chili sauce 1 Tbsp = 0
Chinese vegetables with:
beef 1 cup = 6
chicken 1 cup = 5
pork 1 cup = 7
shrimp or tofu 1 cup = 4
Chips:
corn 10 large or 30 small = 4
potato, baked 1 medium = 2
Cocoa, hot, instant: regular 6 fl oz = 2
fat-free 6 fl oz = 1
no sugar added 6 fl oz = 1
Coffee, black, without sugar 1 cup = 0
Coleslaw 1/2 cup = 4
Corn:
kernels or cream-style 1 cup = 3
on the cob 1 small ear (5″) = 1
Corn bread 2″ square = 3
Corn chips 10 large or 30 small = 4
Cornmeal, cooked 1/4 cup = 4
Couscous (semolina), cooked 1 cup = 3
Crackers, snack any type (other than those listed here) 1 oz = 3
fat-free 7 = 1
graham 2 (2 1/2″ squares) or 2 Tbsp crumbs = 1
matzo 1 board = 2
melba toast 6 rounds or 4 slices = 2
rice cakes, plain 2 regular or 6 mini = 1
saltines 6 = 2
Cranberries:
dried 1/4 cup = 2
fresh 11/2 cups = 1
Cranberry sauce 1/4 cup = 2
Cream:
light 2 Tbsp = 2
half and half 2 Tbsp = 1
sour, fat-free 1/4 cup = 1
sour, light 3 Tbsp = 1
sour, regular 1 Tbsp = 1
whipped cream or topping
aerosol or frozen 1/4 cup = 1
whipping, heavy or light 2 Tbsp = 3
Cucumber 1 cup = 0
Currants:
dried 1/4 cup = 2
fresh 1 cup = 1
Dates:
dried 1/4 cup = 1
fresh 1 cup = 1
Doughnut, plain or glazed 1 (3″ diameter) = 6
Dressing, salad: creamy:
– fat-free 2 Tbsp = 1
– reduced-calorie 2 Tbsp = 2
– regluar 2 Tbsp = 4
Itlian-type (other than creamy
Italian):
– fat-free 2 Tbsp = 0
– reduced-calorie 2 Tbsp = 1
– regluar 2 Tbsp = 4
mayonnaise or mayonnaise-type:
– fat-free 4 Tbsp = 1
– reduced-calorie 2 tsp = 1
– regluar 1 tsp = 1
oil, vegetable 1 tsp = 1
vinegar 1 tsp = 0
Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5
Eggplant 1 cup = 0
Eggplant parmigiana, with sauce 1 serving (3″ x 4″) = 13
Egg rolls:
beef or pork 1 (4 1/2″ long) = 5
chicken or shrimp 1 (4 1/2″ long) = 4
Eggs:
omelet, cheese 2-egg, = 8
omelet, ham and cheese 2-egg,= 9
scrambled 2 or 1/2 cup = 5
substitute, fat-free 1/4 cup = 1
whole 1 = 2
English muffins:
regular, any type 1 = 2
light 1 = 1
Escarole 1 cup = 0
Fajitas:
beef 2 = 12
chicken 2 = 8
pork 2 = 13
Fish and shellfish:
fish, canned, drained:
– anchovies 6 =1
– salmon 1/2 cup = 4
– sardines 5 = 3
– tuna, canned in oil, drained 1/2 cup = 5
– tuna, canned in water 1/2 cup = 3
fish, fresh, cooked without added fat:
– catfish 1 fillet= 6
– cod 1 fillet = 4
– halibut 1 fillet or steak = 5
– herring 1 oz = 1
– salmon 1 fillet or steak = 7
– snapper 1 fillet = 4
– sole 1 fillet = 4
– swordfish 1 fillet or steak = 4
– trout, rainbow 1 fillet = 6
– tuna 1 fillet or steak = 6
fish, fried 1 fillet = 12
shellfish, canned, any type (meat only), drained 1/2 cup = 2
shellfish, fresh (meat only), cooked without fat:
– clams 1/2 cup = 2
– crab 1/2 cup = 1
– crayfish 1/2 cup = 1
– lobster 1/2 cup = 1
– oysters 1/2 cup = 2
– scallops 1/2 cup = 1
– shrimp 1/2 cup = 1
tuna salad 1/2 cup = 7
Fish and cheese sandwich, fried, fast food 1 = 13
Flour, any type 3 Tbsp = 1
Frankfurter:
beef or pork, fat-free 1 = 1
beef or pork, light 1 = 2
beef or pork, regular 1 = 5
turkey 1 = 3
roll or bun 1 = 3
French fries, homemade 20 (each about 4 1/2″ long)= 10
French toast 2 slices = 7
Fruit,
dried, mixed 1/4 cup = 2
Fruit butter 1 Tbsp = 1
Fruit salad 1 cup = 2
Fruit, spreadable 1 1/2 Tbsp = 1
Fudge, plain 1 piece (1″x2″) = 3
Gin 1 jigger (1 1/2 fl oz) = 2
Gingersnap cookies 2 = 1
Grapefruit juice 1/2 cup = 1
sections 1 cup = 2
Grape juice 1/2 cup = 2
Grapes 1 cup = 1
Gravy:
brown 1/4 cup = 2
cream 1/4 cup = 4
Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0
Guacamole 1/4 cup = 2
Gum, chewing 1 piece = 0
Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3
Hamburger: on bun, fast food 1 small = 6
Honey 1 Tbsp = 1
Honeydew melon 1/8 melon or 1 cup = 1
Hummus 1/4 cup = 3
Ice cream:
fat-free, no sugar added 1/2 cup = 2
fat-free, sweetened with sugar 1/2 cup = 2
light 1/2 cup = 3
premium 1/2 cup = 7
regular 1/2 cup = 4
Ice cream cone, plain or sugar 1 small = 1
Ice cream sandwich 1 = 4
Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8
Jelly 1 Tbsp = 1
Jerusalem artichokes (sunchokes) 1 cup = 2
Jicama 1 cup = 1
Kasha (buckwheat groats), cooked 1 cup = 3
Ketchup 1/4 cup = 1
Kiwi fruit 1 = 1
Knish, potato 1 (3 1/2″ square) = 6
Knockwurst 2 oz = 5
Lamb, cooked:
lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3
regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4
Leeks 1 cup = 0
Lentils, cooked 1/2 cup = 2
Lettuce 1 cup = 0
Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2
Liver, cooked:
beef 1 slice or 1/2 cup = 2
chicken 1/2 cup 2
Lo mein, any type 1 cup = 8
Luncheon meat:
lean (3 g fat or less per oz) 1 slice = 1
regular (4 g fat or more per oz) 1 slice = 2
Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4
Macaroni and cheese, package mix 1 cup prepared = 9
Mandarin orange 1 = 1
Mango 1 = 2
Margarine:
fat-free 4 Tbsp = 1
reduced-calorie 2 tsp = 2
regular 1 tsp = 1
Marinara sauce 1/2 cup = 3
Meatballs:
without sauce 2 = 10
with tomato sauce 2 with 1/2 cup sauce = 13
Meat loaf: 1 slice (5/8″ thick) = 6
Milk:
buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2
evaporated, fat-free or low-fat 1/2 cup = 2
evaporated, whole 1/2 cup = 4
fat-free 1 cup = 2
instant nonfat dry powder 1/3 cup = 2
low-fat or light (1/2% or 1%) 1 cup = 2
reduced-fat (2%) 1 cup = 3
soy milk:
– fat-free 1 cup (8 fl oz) = 2
– regular 1 cup (8 fl oz) = 3
sweetened condensed 1/2 cup = 11
whole 1 cup = 4
Muffins:
any type (other than those listed here) 1 large (3″ diameter) = 6
English, light 1 = 1
English, regular 1 = 2
Mushrooms:
fresh 1 cup = 0
marinated 1/2 cup = 3
Nachos, cheese 4 = 8
Nectar, any type 1/2 cup = 1
Nectarine 1 = 1
Noodles, cooked:
cellophane 1 cup = 3
egg 1 cup = 4
Oil, vegetable 1 tps = 1
Okra 1 cup = 0
Olives 10 small or 6 large = 1
Omelets:
cheese 2-egg, = 8
ham and cheese 2-egg, = 9
Onion rings, fast food 1 medium serving = 10
Onions 1 cup = 1
Orange:
juice 1/2 cup = 1
orange-grapefruit juice 1/2 cup = 1
sections 1 cup = 1
whole 1 = 1
Pancake, homemade 1 (4″ diameter) = 3
Papaya 1/2 (8 oz) or 1 cup = 1
Parsnips 1 cup cooked = 2
Pasta 1 cup cooked or 1 1/2 oz uncooked = 4
Pasta sauce, bottled, any type 1/2 cup = 2
Pastrami:
beef 1 slice = 3
turkey 1 slice = 1
Peaches:
canned, unsweetened 1 cup = 2
fresh 1 = 1
Peanut butter 1 Tbsp = 2
Peanuts 40 nuts = 4
Pears:
canned, unsweetened 1 cup = 2
fresh 1 = 1
Peas, cooked:
black-eyed (cowpeas) 1/2 cup = 1
chick 1/2 cup = 2
green 1 cup = 2
snow (Chinese pea pods) 1 cup = 1
split 1/2 cup = 2
sugar snap 1 cup = 0
Pecans 14 halves = 5
Peppers 1 cup = 0
Persimmon 1 = 2
Pickles:
sweet 2 large = 1
unsweetened 1 cup or 1 medium = 0
Pie crust, any type, refrigerated or frozen 1/8 of 9″ pie crust = 2
Pies:
fruit, one-crust 1/8 of 9″ pie = 6
fruit, two-crust 1/8 of 9″ pie = 9
meringue 1/8 of 9″ pie = 10
Pierogies:
cabbage, cheese, or potato 3 (each 3 1/2″) = 7
meat 3 (each 3 1/2″) = 8
Pineapple:
chunks, canned, unsweetened 1 cup = 2
fresh 1/4 (12 oz) or 1 cup = 1
Pineapple juice 1/2 cup = 1
Pita, any type 1 small or 1/2 large = 1
Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12″, 1/10 of 14″, or 1/12 of 16″) = 4
Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12″, 1/10 of 14″, or 1/12 of 16″) = 5
Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2
Plantain 1 cup = 3
Plums 2 = 1
Popcorn:
air-popped 3 cups = 1
microwave-popped, light 3 cups = 1
microwave-popped, reduced-fat
(94% fat-free) 5 cups = 1
microwave-popped, regular 3 cups = 3
movie popcorn, without butter 3 cups = 3
oil-popped 3 cups = 3
Poppy seeds 1 tsp = 0
Pork:
lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3
regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5
Pork and beans, canned 1/2 cup = 2
Potatoes:
French fries, homemade 20 (each about 41/2″ long) = 10
mashed 1/2 cup = 2
salad 1/2 cup = 7
sweet 1 large (8 oz cooked) or 1 cup = 4
white or red 1 large (8 oz cooked) or 1 cup = 4
white or red 1 small (2″ diameter or 3 oz cooked) = 1
Potato chips:
baked 1 oz = 2
regular 14 (1 oz) = 4
Preserves 1 Tbsp = 1
Pretzels:
hard or Bavarian 1 (3/4 oz) = 2
rods 2 (3/4 oz) = 2
soft 1 (2 1/2 oz) = 3
sticks 45 (3/4 oz) = 2
twists, regular 7 (3/4 oz) = 2
twists, small 15 (3/4 oz) = 2
Prune juice 1/2 cup = 2
Prunes 2 = 1
Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2
Pumpkin 1 cup = 0
Pumpkin seeds 1 Tbsp = 2
Quesadilla (6″ diameter) = 5
Radishes 1 cup = 0
Raisins 1/4 cup = 2
Raspberries 1 1/2 cup = 1
Ravioli, with tomato sauce,
cheese 8 pieces with 1/2 cup sauce = 16
meat 8 pieces with 1/2 cup sauce = 14
Rice, cooked:
brown 1 cup = 4
fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8
Spanish 1 cup = 5
white 1 cup = 4
Rice cakes, plain 2 regular or 6 mini = 1
Rice drinks:
any type (other than those listed here) 1 cup (8 fl oz) = 3
chocolate 1 cup (8 fl oz) = 4
fat-free 1 cup (8 fl oz) = 2
Rolls:
dinner 1 (2 oz) = 3
hamburger 1 (2 oz) = 3
frankfurter 1 (2 oz) = 3
hard 1 (2 oz) = 3
hot dog 1 (2 oz) = 3
high-fiber (3 g or more dietary fiber per roll) = 1
Rum 1 jigger (1 1/2 fl oz) = 2
Salads:
Caesar 3 cup = 7
chef’s, no dressing 4 cups = 6
chicken 1/2 cup = 6
coleslaw 1/2 cup = 4
fruit 1 cup = 2
mixed greens 1 cup = 0
potato 1/2 cup = 7
side, without dressing, fast food 1 serving = 0
spinach, with dressing 2 cups = 7
three-bean, canned 1/2 cup = 1
tuna 1/2 cup = 7
Salami, any type 1 slice (1 oz) = 2
Salsa 1/2 cup = 0
Saltines 6 = 2
Sanwhiches:
bagel, with cream cheese and lox 1 large = 12
cheese, grilled, restaurant-style 1 = 13
cheeseburger on bun, fast food 1 small = 8
chicken, grilled, fast food 1 = 9
falafel in pita = 1
large pita with 4 falafel patties = 13
fish and cheese, fried, fast food 1 = 13
hamburger on bun, fast food 1 small = 6
Sauerkraut 1 cup = 0
Scotch 1 jigger (1 1/2 fl oz) = 2
Sesame seeds 1 tsp = 0
Shellfish:
canned, any type (meat only), drained 1/2 cup = 2
fresh (meat only), cooked without fat:
– clams 1/2 cup = 2
– crab 1/2 cup = 1
– crayfish 1/2 cup = 1
– lobster 1/2 cup = 1
– scallops 1/2 cup = 1
– shrimp 1/2 cup = 1
Soft drinks:
club soda 1 can or bottle (12 fl oz) = 0
diet, any flavor 1 can or bottle (12 fl oz) = 0
seltzer, unsweetened 1 can or bottle (12 fl oz) = 0
sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3
Sorbet, any flavor 1 scoop or 1/2 cup = 2
Soups:
bouillon, any type 1 cup = 0
broth, any type 1 cup = 0
chicken noodle 1 cup = 3
egg drop 1 cup = 1
hot and sour 1 cup = 2
lentil 1 cup = 3
mushroom, cream of, canned(made with fat-free milk) 1 cup = 2
onion soup mix 1 cup prepared or 1/4 envelope = 1
tomato, canned (made with water) 1 cup = 1
vegetable 1 cup = 2
Sour cream:
fat-free 1/4 cup = 1
light 3 Tbsp = 2
regular 1 Tbsp = 1
Soy products:
seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1
soybean nuts 1/4 cup (1 oz) = 3
soybeans, cooked 1/2 cup = 3
soy milk: 1/2 cup = 2
– fat-free 1 cup (8 fl oz) = 2
– regular 1 cup (8 fl oz) = 3
soy yogurt:
– flavored 3/4 cup (6 oz) = 3
– plain 3/4 cup (6 oz) = 3
tempeh (fermented soybean cake) 1/4 cup = 2
textured vegetable protein 1/3 cup (3/4 oz dry) =1
tofu:
– frozen 1/2 cup = 5
– low-fat 1/3 cup, or 3 oz =1
– regular, firm 1/3 cup, or 3 oz = 2
– regular, soft 1/3 cup, or 3 oz = 1
Soy sauce 1 Tbsp = 0
Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3
Spaghetti sauce, bottled, any type 1/2 cup = 2
Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16
Spareribs:
barbecued 4 (each 4″ long) = 8
Chinese, barbecued 2 (each 4″ long) = 4
Spinach 1 cup = 0
Spinach salad, with dressing 2 cups = 7
Spreadable fruit 1 1/2 Tbsp = 1
Sprouts:
alfalfa 1 cup = 0
bean 1 cup = 0
Squash:
spaghetti 1 cup = 0
summer 1 cup = 0
winter 1 cup = 1
zucchini 1 cup = 0
Steak sauce 1 Tbsp = 0
Stir-fry with garlic or black bean sauce:
beef or pork 1 cup = 8
chicken or shrimp 1 cup = 7
Strawberries 1 1/2 cups = 1
Stuffing mix, bread, 1/2 cup prepared = 4
Sugar, any type 1 Tbsp = 1
Sunflower seeds 1 Tbsp = 1
Sushi, maki, nigiri, or nori maki 4 pieces = 2
Sweet and sour:
beef or pork 1 cup = 12
chicken or shrimp 1 cup = 10
Sweet and sour sauce 2 Tbsp = 1
Syrup:
low-calorie 2 Tbsp = 1
regular (maple, pancake, or chocolate) 1 Tbsp = 1
Tabouli 1/2 cup = 4
Tacos:
beef, fast food 1 = 5
sauce 1 Tbsp = 0
shells, store-bought 2 = 2
Tahini 2 Tbsp = 2
Tangerine 1 large or 2 small = 1
Tartar sauce 1 Tbsp = 2
Tea, black, without sugar 1 cup = 0
Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2
Tempura:
shrimp 4 jumbo shrimp = 12
vegetable 1 cup = 8
Tequila 1 jigger (1 1/2 fl oz) = 2
Teriyaki:
beef 2 slices = 7
chicken 2 slices = 6
fish 4 oz = 5
sauce 1 Tbsp = 0
Tomatoes:
dried (not packed in oil) 1/4 cup = 0
fresh or canned 1 cup = 0
paste 2 Tbsp = 0
puree or sauce 1/2 cup =0
Tomato or mixed vegetable juice 1 cup = 1
Tomato sauce, Italian 1/2 cup = 3
Tortilla chips 12 = 3
Tortoni 1 serving = 7
Tostadas:
beef 1 = 10
chicken 1 = 8
shells, store-bought 2 = 2
Tuna
canned in oil, drained 1/2 cup = 5
canned in water, drained 1/2 cup = 3
fresh, cooked 1 fillet or steak = 5
salad 1/2 cup = 7
Turkey, cooked:
dark meat 1 slice or 1/2 cup cubed or shredded = 3
ground 1 patty (3 oz) = 5
ground 1/2 cup = 3
ground, lean 1 patty = 4
ground, lean 1/2 cup = 3
light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2
Turnips 1 cup = 0
Veal, cooked:
lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3
parmigiana, with sauce 5 oz with 1/2 cup sauce = 12
regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4
breakfast strips 4 = 3
Vodka 1 jigger (1 1/2 fl oz) =2
Waffles, any type,
low-fat, frozen 2 (4″ round or square) = 3
Walnuts 14 halves = 5
Watercress 1 cup = 0
Watermelon 2″ slice or 1 cup = 1
Water or mineral water 1 cup = 0
Wheat germ 3 Tbsp = 3
Whiskey 1 jigger (11/2 fl oz) = 2
Wine 1 small glass (4 fl oz) = 2
Yam 1 large (10 oz uncooked) = 6
Yogurt:
fat-free, sweetened with sugar:
– flavored (vanilla, lemon, coffee) 1 cup = 3
– fruit-flavored 1 cup = 4
– plain 1 cup = 2
light (artificially sweetened) 1 cup = 2
low-fat, sweetened with sugar:
– flavored (vanilla, lemon, coffee) 1 cup = 4
– fruit-flavored 1 cup = 5
– plain 1 cup = 3
soy yogurt:
– flavored 3/4 cup (6 oz) = 3
– plain 3/4 cup (6 oz) = 3
Yogurt, frozen:
fat-free, no sugar added 1 scoop or 1/2 cup = 2
fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2
low-fat 1 scoop or 1/2 cup = 3
Yogurt drink 1 cup = 5
Ziti, baked (without meat) 1 cup = 6
Zucchini 1 cup = 0

Restaurant and Ethnic Chinese Food Food Portion POINTS
Chinese vegetables with:
Beef 1 cup = 6
Chicken 1 cup = 5
Pork 1 cup = 7
Shrimp or Tofu 1 cup = 4
Egg drop soup 1 cup = 1
Egg rolls:
Beef or Pork 1 (4 1/2″ long) = 5
chicken or shrimp 1 (4 1/2″ long) = 4
Hot and sour soup 1 cup = 2
Lo mein, any type 1 cup = 8
Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8
Stir-fry with garlic or black bean sauce
beef or pork 1 cup = 8
chicken or shrimp 1 cup = 7
Sweet and sour:
beef or pork 1 cup = 12
chicken or shrimp 1 cup = 10
sweet and sour sauce 1 tbsp = 2

Fast Food POINTS
Bean burrito 1 = 8
Cheeseburger on bun 1 small = 8
Chicken pieces (nugget-style), fried 6 pieces = 8
Chicken sandwich, grilled 1 = 6
Fish and cheese sandwich, fried = 13
Hamburger on bun 1 small = 6
Milk shake, any flavor = 10
Onion rings 1 serving = 10
Side salad, without dressing 1 = 0
Beef taco, hard or soft = 5

Italian Food Portion POINTS
Biscotti 8 mini, 2 small,or 1 regular = 3
Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10
Eggplant parmigiana, with sauce 1 serving (3″ x 4″)= 13
Garlic bread 1 slice (1 oz) = 5
Lasagna, with meat 1 serving (4″x 21/2″) or 1 cup = 6
Marinara sauce 1/2 cup = 3
Pasta, cooked 1 cup = 4
Pizza, cheese, thin crust 1 slice (1/8 of 12″, 1/10 of 14″, or 1/12 of 16″) = 4
Pizza, one-meat topping, thin crust 1 slice (1/8 of 12″, 1/10 of 14″, or 1/12 of 16″) = 5
Ravioli, with tomato sauce:
cheese 8 pieces with 1/2 cup sauce = 16
meat 8 pieces with 1/2 cup sauce = 14
Spaghetti, cooked 1 cup = 3
Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6
Tortoni 1 serving = 7
Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12
Ziti, baked (without meat) 1 cup = 6

Baking Ingredients

Flour 1 cup white — 9
1 cup Whole Wheat — 8
Sugar (brown or white) 1 cup — 20
1 cup Powdered Sugar — 10
Shortening & Oil
1 tbsp , 3
1/4 cup — 12
1/3 cup — 16
1/2 cup — 24
2/3 cup — 32
3/4 cup — 36
1 cup — 48
Canola & Olive Oil — 1 tbsp, 4
Regular Margarine 1 tsp , 1
1 tbsp , 3
1/4 cup — 12
1/3 cup — 16
1/2 cup — 24
2/3 cup — 32
3/4 cup — 36
1 cup — 48
Baking Soda or Powder — 1 tsp 0
Bread Crumbs — 3 tbsp, 1
Butter — 1 cup 51
Chocolate Chips — 1/2 cup, 12
Chocolate Chips — 1 cup, 24
Coconut — Baker’s Angel Flake Coconut (bag), 2 tbsp, 2
Cornmeal — 1/4 cup, 2
Cornmeal — 1/2 cup, 4
Cornmeal — 1 cup, 8
Cornstarch — 1 tbsp, 3
Dry Milk — 1 cup, 2
Evaporated Milk — (12 oz can), 12
Evaporated Skim Milk — (12 oz can), 6
Sweetened Condensed Fat Free Milk — Borden Eagle Brand, 2 tbsp, (2.5)
Egg (1) — 2
Eggs Substitute (1/4 cup) — 1
Graham Cracker Crumbs — 3 tbsp, 2
Honey — 1 tbsp, 1
Honey — 1 cup, 20
Jell-O — Sugar-Free, (3 oz pkg), 1
Ketchup — 1/4 cup, 1
Lard — 1 tbsp, 3
Mayonnaise — 1 tbsp, 3
Mayonnaise — Fat Free, 4 tsp, 1
Mayonnaise — Light, 2 tsp, 1
Molasses — 1 tbsp, 1
Oatmeal – Old Fashioned — 1 cup, 5
Raisins — 1 cup, 8
Sour Cream (1 cup) — 13
Sour Cream — Non-Fat, (1 cup), 3
Syrup — Reduced Calorie, 2 tbsp, 1
Walnuts — 1/2 cup chopped, 10
Whipping Cream (1 cup) — 20
Whipped Cream — Aerosol, (1/4 cup), 2
Whipped Cream — Non-Fat Aerosol, (1/4 cup), 0
Whipped Topping — Frozen, (1/4 cup), 1
Whipped Topping — Fat-Free Frozen, (1/4 cup), 0

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