WW ONE POINT FOOD LIST
FRUIT
Apple, dried, 1/4 cup (3/4 oz.)
Apple, fresh, 1 (4oz)
Apples, crab, 2 oz or 1/2 cup
Apples, mountain, 3 (2" x 1 7/8")
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Boysenberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Currants, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small, or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi fruit, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)
Breads
Bread, high fiber (3 grams or more dietary fiber per slice),
1 slice (1 oz)
Breadsticks, 2 long or 4 short
Cocktail (party-style) bread, any type, 2 slices (3/4 oz)
Crisp breads, 3/4 oz
Flat breads, 3/4 oz
Matzo farfel, 1/4 cup (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Reduced-calorie, any type , 2 slices (1 1/2 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini
Sauces & Soups
SAUCES
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce , 1/4 cup
Duck Sauce , 1 Tbsp
Gravy, beef, chicken, or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced-fat,
1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce , 1/4 cup
SOUPS
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup
Protein Sources
Anchovies, 6 (3/4 oz) or 1 tsp. Paste
Bacon, 1 slice crisp
Beans, dry 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Bison/Buffalo meat, 1 oz.
Cheese, 1 fat free slice
Cheese, cottage, 1%,2%,or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard 3 Tbsp. Shredded, 2 Tbsp. Grated or 3/4 oz
Cheese, Neufchatel, 1 Tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1") cube, 3 Tbsp
Shredded, 2 Tbsp grated, or 3/4 oz
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded,
2 Tbsp grated, or 3/4 oz
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gefilte fish, 1 piece (1 1/2 oz)
Goose, wild, cooked, 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or
3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz
Cereals
Cereal, cold, bran flakes, 1 cup
Cereal, cold, high fiber (10g or more fiber per 1/2 cup)
Cereal, cold, puffed, 1 1/2 cups
Cereal, cold, shredded wheat, 1 biscuit
Quaker Corn Bran, 3/4 cup
Spreads & Condiments
Almond butter, 1 tsp
Butter, regular or whipped, 1 tsp
Chutney, 1 Tbsp
Cream cheese, light or whipped, 2 Tbsp (1 oz)
Cream cheese, nonfat, 4 Tbsp (2 oz)
Cream cheese, regular, 1 Tbsp (1/2 oz)
Fruit butter, any type, 1 Tbsp
Jam , jelly or preserves, 1 Tbsp
Ketchup, 1/4 cup
Margarine , fat-free, 4 Tbsp
Margarine, reduced-calorie (tub), 2 tsp
Margarine, reduced-calorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Mayonnaise, fat-free, 4 Tbsp
Mayonnaise, reduced-calorie, 2 tsp
Mayonnaise, regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fat-free (except Italian), 2 Tbsp
Salad dressing, reduced-calorie, Italian, 2 Tbsp
Sour cream, light, 3 Tbsp
Sour cream, nonfat, 1/4 cup
Sour cream, regular, 1 Tbsp
Spreadable fruit, 1 1/2 Tbsp
Sweet and sour sauce, 2 Tbsp
Prepared Foods
Beans, 1/2 cup fat free refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz)
Uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz)
Potatoes, hash-brown, frozen (no fat added), 4 oz
Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs.
Yogurt and cucumber salad, 1/4 cup
Starchy Vegetables
Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear(5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or 6 oz
Peas, green, cooked or uncooked, 1 cup or 6 oz
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4 1/2 oz)
Beverages
Apple juice or cider, 1/2 cup (4 fl. oz)
Beer, nonalcoholic, 1 can or bottle (12 fl. oz)
Cappuccino, 5 oz
Clam-tomato juice, 1 cup (8 fl. oz)
Cocoa, hot; instant, fat-free, 6 fl. oz
Cocoa, hot, instant, no sugar added, 6 fl. oz
Cranberry juice cocktail, low-calorie, 1 cup (8fl. oz)
Cranberry juice cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grape juice, carbonated or noncarbonated, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Hot chocolate, 1 cup fat free
Nectar, any type, 1/2 cup (4 fl oz)
Orange-grapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice , 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)
Wine, light, low-alcohol, or nonalcoholic, 1 small glass
Or 1/2 cup (4 fl oz)
Snacks
Crackers, 7 fat-free crackers (3/4 oz)
Popcorn, light, microwave-popped, 3 cups
Popcorn, plain, hot-air popped, 3 cups
Pretzel sticks, 23
Pretzel twists , 8 small
Seeds, pumpkin or sunflower, 1 Tbsp
Sweet Stuff
Biscotti, 3 sm. (1 regular) fat free
Candied fruit, any type, including citron, pineapple,
And gingerroot, 1 Tbsp or 1/2 oz
Cookies, gingersnap, 2 (1/2 oz)
Cream, whipped, 1/4 cup (1 oz)
Fortune cookie, 1
Fructose, 1 Tbsp
Fruit juice bar, frozen, 1
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1 3/4 fl oz)
Honey, 1 Tbsp
Ice cream cone, plain or sugar, 1 small
Ladyfingers, store-brought, 1 large or 2 small (1/2 oz)
Lollipop, 1 (2 1/4" diameter)
Marshmallows, 2 medium (1/2 oz)
Molasses, light or blackstrap, 1 Tbsp
Sugar, any type, 1 Tbsp
Syrup, low-calorie, 2 tbsp
Syrup, regular, any type, 1 Tbsp
Topping, fudge, regular or fat-free, 1 Tbsp
Topping, pineapple or strawberry, 1 tbsp
Topping, whipped, dairy or nondairy, 1/4 cup (1/2 oz)
Weight Watchers chocolate mousse bar, 1
Miscellaneous
Bran, all varieties 1/3 cup (3/4 oz uncooked)
Breadcrumbs, dried, 3 Tbsp (3/4 oz)
Cornmeal mix, self-rising, 2 Tbsp (3/4 oz)
Cornmeal, uncooked, 2 Tbsp (1/2 oz)
Cream, light (coffee/table cream), 2 Tbsp. (1 fl oz)
Creamer, nondairy, 1 Tbsp powder
Creamer, nondairy, 2 Tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 Tbsp liquid (1 fl oz)
Flour, any type, 3 Tbsp (3/4 oz)
Half and half, 2 Tbsp (1 fl oz)
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 Tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins (3"x3" squares )
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