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Milk, whole: (1 cup) 7 SmartPoints.With mix-and-match meal ideas and snacks, you can create a menu based on a daily SmartPoints allowance of 30. Include ½ pint of skimmed milk (4 SmartPoints values) every day for good health and use it in tea, coffee, with cereal or as a drink.
| Milk Product | Required Serving Size | PointsPlus values |
|---|---|---|
| Milk 1% (fat-free, low-fat or powdered) | 1 cup | 3 |
| Soy Milk, fat-free (unflavored plain calcium-fortified) | 1 cup | 2 |
| Cottage Cheese 1% | 2 cups | 8 |
| Hard or semi-soft cheese, fat-free Any type, fat-free or low-fat | 1 ½ fl oz | 2 |
| Name | Amount | Latest Points (After 2018) |
|---|---|---|
| Milk, low-fat (1%) | 1 cup | 4 |
| Milk, low-fat (2%) | 1 cup | 5 |
| Milk, whole | 1 cup | 7 |
| Yogurt | 1 cup | 0 |
…
How many PersonalPoints are in milk?
| Cow’s milk | PersonalPoints Values per 1-cup serving |
|---|---|
| 1% milk (reduced fat) | 4 PersonalPoints |
| 2% milk | 5 PersonalPoints |
Contents
How many points on WW is milk?
| Milk Product | Required Serving Size | PointsPlus values |
|---|---|---|
| Milk 1% (fat-free, low-fat or powdered) | 1 cup | 3 |
| Soy Milk, fat-free (unflavored plain calcium-fortified) | 1 cup | 2 |
| Cottage Cheese 1% | 2 cups | 8 |
| Hard or semi-soft cheese, fat-free Any type, fat-free or low-fat | 1 ½ fl oz | 2 |
How many WW points is a cup of 2 milk?
| Name | Amount | Latest Points (After 2018) |
|---|---|---|
| Milk, low-fat (1%) | 1 cup | 4 |
| Milk, low-fat (2%) | 1 cup | 5 |
| Milk, whole | 1 cup | 7 |
| Yogurt | 1 cup | 0 |
How many SmartPoints are in milk?
…
How many PersonalPoints are in milk?
| Cow’s milk | PersonalPoints Values per 1-cup serving |
|---|---|
| 1% milk (reduced fat) | 4 PersonalPoints |
| 2% milk | 5 PersonalPoints |
How many smart points are in a pint of skimmed milk?
With mix-and-match meal ideas and snacks, you can create a menu based on a daily SmartPoints allowance of 30. Include ½ pint of skimmed milk (4 SmartPoints values) every day for good health and use it in tea, coffee, with cereal or as a drink.
Which is the best milk for weight loss?
- Full fat cows milk – 93 calories.
- Skim milk – 55 calories.
- Soy milk – 80 calories.
- Oat Milk – 67 calories.
- Almond milk – 26 calories.
How many WW points is a banana?
All fresh fruits—including bananas—have 0 points on the Weight Watchers program. In addition to bananas, the 0 points fruit list includes apples, apricots, blueberries, grapes, oranges, pineapple, plums, raspberries, strawberries, and watermelon.
How many WW points is an egg?
Yes, for some WW members, eggs—including the yolk! —are a ZeroPoint food. (As long as they’re prepared with a 0 PersonalPoints™ value cooking spray or sauce.)
Is Weight Watchers a 1200 calorie diet?
Most regimented diet programs, like Weight Watchers, are similarly based on a 1,200 caloric intake, just hidden behind a “point” system so it doesn’t feel like calorie counting.
How many points is cheese on Weight Watchers?
Do remember that although 1 slice of cheese may be 1 SmartPoint, it doesn’t always follow that 2 slices equals 2 SmartPoints, sometime it could be 3. If in doubt enter the nutritional information into your Weight Watchers calculator!
Does everyone get 23 points on Weight Watchers?
Well, there really isn’t any! Even if you only get 23 points (which is the minimum for Freestyle), you can eat plenty of food. There’s no reason to be hungry with yummy Weight Watchers recipes! Here is a 5 day 23 Point Weight Watchers Freestyle Meal Plan to help you organize your eating this week!
How many points is coffee on Weight Watchers?
Black hot or iced coffee is 0 points on Weight Watchers. Adding milk, sugar or other flavorings will increase the SmartPoints value of your cup.
What is 0 Weight Watchers points?
What are ZeroPoint foods? No matter which color you’re on—Green, Blue, or Purple—you have a list of foods that are healthy, easy to have on hand, and—you guessed it! —have zero SmartPoints®. That means you can enjoy them without weighing, measuring, or tracking!
How many points is butter?
A tablespoon of butter is 5 weight watchers smart points.
How many points is a hot dog on Weight Watchers?
With only 40 calories and 1g of fat, these are only 1 PointsPlus® value per hot dog!
How many points is bacon on Weight Watchers?
| Meats, Fish & Other Proteins Weight Watchers One Point Foods | Serv Size | Orig WW Pts |
|---|---|---|
| Bacon, cooked | 1 slice | 1 |
| Bacon, Jennio Extra Lean Turkey | 1 slice | 1 |
| Chicken, drumstick w/o skin | 1 ea | 1 |
| Clams, cooked | 1/2 cup | 1 |
How many points is 2 eggs?
Eggs are low to no points depending on the plan you follow. The green plan counts 2 points for each egg. The blue and purple plan list eggs as zero point foods.
What cereal has the lowest weight watchers points?
| Cereal, Serving Size | Points | Carbs |
|---|---|---|
| Plain Cheerios, 1 cup | 3 | 20 |
| Bran Flakes, 3/4 cup | 3 | 24.1 |
| Rice Chex, 1 cup | 3 | 23 |
| Cornflakes, 1 cup | 3 | 24.2 |
Is oatmeal zero points on Weight Watchers?
Plain oats—no matter the type—are a ZeroPoint food.
How many Weight Watchers points is butter?
A tablespoon of butter is 5 weight watchers smart points.
Weight Watchers Points List: 99 Most-Tracked Foods + Points
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Milk Matters
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Weight Watcher Points Calculator
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PersonalPoints in Milk: Here’s Why You Should Spend Your SmartPoints Budget on Milk | WW USA
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Weight Watchers eating plan: Shape up for summer | Express.co.uk
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How many WW points is milk? – Theburningofrome.com
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Weight Watchers Points List: 99 Most-Tracked Foods + Points
Points list of popular Weight Watcher foods: If you’re on WW (or thinking about joining?) you know that the SmartPoints system is central to the success of the FreeStyle Program. (How does FreeStyle work?) It’s similar to the old WW point system, “PointsPlus,” but now includes about 200 healthy “free,” zero-point foods including fruits and vegetables.
With WW: Weight Watchers Reimagined, every food is assigned a point value based on four criteria: calories, protein, sugar, and saturated fat. There’s no counting calories with WW, and as long as you stay within your daily points budget, you should be losing weight. (It’s just simple math + science!)
Here’s a free list of the most-tracked Weight Watchers foods and their points in alphabetical order. (often listed like: “eggs, scrambled” or “wine, red”)
WW Smart Points List: 99 Most Tracked Foods:
Ever wonder what foods are most commonly tracked on the WW app? We did some research and found what foods people on Weight Watchers track the most, and were pleasantly surprised to see that most of the foods are healthy; many are even on the WW zero point food list!
List of Most-Tracked WW foods and their points:
Almond milk : (plain, unsweetened, 1 cup) 1 SmartPoint
: (plain, unsweetened, 1 cup) 1 SmartPoint Almonds , (1/4 cup, raw or roasted) 4 SmartPoints
, (1/4 cup, raw or roasted) 4 SmartPoints Apple : 0 SmartPoints
: 0 SmartPoints Asparagus : (makes your pee smell!) 0 SmartPoints
: (makes your pee smell!) 0 SmartPoints Avocado : (Hass, 1/4) 2 SmartPoints
: (Hass, 1/4) 2 SmartPoints Bacon : (cooked, 3 slices) 5 SmartPoints
: (cooked, 3 slices) 5 SmartPoints Bagel : (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints
: (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints Banana : (Fruit is free!) 0 SmartPoints
: (Fruit is free!) 0 SmartPoints Beef, ground : (90% lean, cooked, 3 oz.) 4 SmartPoints
: (90% lean, cooked, 3 oz.) 4 SmartPoints Beer : (regular / lager, 12 ounces) 5 SmartPoints
: (regular / lager, 12 ounces) 5 SmartPoints Black beans : (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints
: (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints Blueberries : 0 Smart Points
: 0 Smart Points Bread , 1 slice: 2 SmartPoints
, 1 slice: 2 SmartPoints Broccoli : 0 SmartPoints
: 0 SmartPoints Burger : (4 oz. beef patty, no cheese or bun, more) 8 Smart Points
: (4 oz. beef patty, no cheese or bun, more) 8 Smart Points Butter : (1 tbsp) 5 SmartPoints
: (1 tbsp) 5 SmartPoints Caesar salad : (3 cups) 10 SmartPoints
: (3 cups) 10 SmartPoints Cantaloupe : 0 SmartPoints
: 0 SmartPoints Carrots : (baby, youth, or adult) 0 SmartPoints
: (baby, youth, or adult) 0 SmartPoints Celery : 0 SmartPoints
: 0 SmartPoints Cheese, American , 1 slice or 1 ounce: 4 SmartPoints
, 1 slice or 1 ounce: 4 SmartPoints Cheese, Cheddar or Colby : (shredded, 1/4 cup) 4 Smart Points
or : (shredded, 1/4 cup) 4 Smart Points Cheeseburger : (beef, 3 oz. w/ bun) 12 SmartPoints
: (beef, 3 oz. w/ bun) 12 SmartPoints Cherries : 0 SmartPoints
: 0 SmartPoints Chicken breast : (cooked, boneless, skinless, 3 oz.) 2 SmartPoints
: (cooked, boneless, skinless, 3 oz.) 2 SmartPoints Coffee : (black, no sugar, 1 cup) 0 SmartPoints
: (black, no sugar, 1 cup) 0 SmartPoints Cookies : (chocolate, chip, oatmeal, sugar) 3 Smart Points
: (chocolate, chip, oatmeal, sugar) 3 Smart Points Corn on the cob : (1 medium) 4 SmartPoints
: (1 medium) 4 SmartPoints Cottage cheese : (fat-free, 1 cup) 2 SmartPoints
: (fat-free, 1 cup) 2 SmartPoints Cream or half & half : (2 tbsp) 2 Smart Points
: (2 tbsp) 2 Smart Points Cucumber : 0 SmartPoints
: 0 SmartPoints Deli meat , ham, honey, lean, sliced, 2 oz.: 2 SmartPoints
, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints Diet Coke , 12 oz. (0 SP)
, 12 oz. (0 SP) Egg white : 0 SmartPoints
: 0 SmartPoints Egg, fried : 3 SmartPoints
: 3 SmartPoints Egg, hardboiled : 2 SmartPoints
: 2 SmartPoints Eggs, scrambled : (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints
: (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints English muffin : 4 SmartPoints
: 4 SmartPoints Feta cheese: (crumbled, 1 oz) 3 Smart Points
cheese: (crumbled, 1 oz) 3 Smart Points Fish, tilapia : (fresh, baked, 3 oz.) 1 SmartPoint
: (fresh, baked, 3 oz.) 1 SmartPoint French fries : (20 fries or 6 oz., Yikes!) 13 SmartPoints
: (20 fries or 6 oz., Yikes!) 13 SmartPoints Fruit : (fresh, unsweetened) 0 SmartPoints
: (fresh, unsweetened) 0 SmartPoints Grapes : 0 Smart Points
: 0 Smart Points Green beans : 0 SmartPoints
: 0 SmartPoints Guacamole : (2 Tbsp) 1 SmartPoint
: (2 Tbsp) 1 SmartPoint Hamburger bun : (plain, 1-2 oz.) 5 SmartPoints
: (plain, 1-2 oz.) 5 SmartPoints Honey : (1 tbsp) 4 SmartPoints
: (1 tbsp) 4 SmartPoints Hummus : (2 Tbsp) 2 SmartPoints
: (2 Tbsp) 2 SmartPoints Lettuce : (Romaine, iceberg) 0 SmartPoints
: (Romaine, iceberg) 0 SmartPoints Mayonnaise : (1 Tbsp) 3 Smart Points
: (1 Tbsp) 3 Smart Points Milk, skim : (non-fat, 1 cup) 3 SmartPoints
: (non-fat, 1 cup) 3 SmartPoints Milk, 1% : (low fat 1 cup) 4 Smart Points
: (low fat 1 cup) 4 Smart Points Milk, 2% : (reduced fat 1 cup) 5 SmartPoints
: (reduced fat 1 cup) 5 SmartPoints Milk, whole : (1 cup) 7 SmartPoints
: (1 cup) 7 SmartPoints Mushrooms : 0 SmartPoints
: 0 SmartPoints Mustard : (1 Tbsp) 0 SmartPoints
: (1 Tbsp) 0 SmartPoints Oatmeal : (cooked, 1 cup) 5 SmartPoints
: (cooked, 1 cup) 5 SmartPoints Olive oil : (1 Tbsp) 4 SmartPoints
: (1 Tbsp) 4 SmartPoints Onions : 0 SmartPoints
: 0 SmartPoints Orange Juice : 6 SmartPoints
: 6 SmartPoints Orange : 0 SmartPoints
: 0 SmartPoints Pasta : (regular or whole wheat, cooked, 1 cup) 5 SmartPoints
: (regular or whole wheat, cooked, 1 cup) 5 SmartPoints Peach : 0 SmartPoints
: 0 SmartPoints Peanut butter : (2 tbsp) 6 SmartPoints
: (2 tbsp) 6 SmartPoints Pear : 0 SmartPoints
: 0 SmartPoints Pineapple : 0 SmartPoints
: 0 SmartPoints Pizza : (slice) That depends… 7-12 SmartPoints
: (slice) That depends… 7-12 SmartPoints Pork chop : (3 oz. cooked, lean, boneless) 3 SmartPoints
: (3 oz. cooked, lean, boneless) 3 SmartPoints Potato, baked : (plain, 1, 6 ounces) 5 Smart Points
: (plain, 1, 6 ounces) 5 Smart Points Potatoes, mashed : (1/2 cup) 4 SmartPoints
: (1/2 cup) 4 SmartPoints Raspberries : 0 SmartPoints
: 0 SmartPoints Red peppers : 0 SmartPoints
: 0 SmartPoints Rice, brown : (cooked, 1 cup) 6 SmartPoints
: (cooked, 1 cup) 6 SmartPoints Rice, white : (cooked, 1 cup) 6 SmartPoints
: (cooked, 1 cup) 6 SmartPoints Salad dressing, balsamic : (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint
: (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint Salad dressing, Italian : (not creamy 2 tbsp) 3 SmartPoints
: (not creamy 2 tbsp) 3 SmartPoints Salad dressing, Ranch : (2 Tbsp) 5 SmartPoints
: (2 Tbsp) 5 SmartPoints Salad : (mixed greens) 0 Smart Points
: (mixed greens) 0 Smart Points Salmon : (wild-caught) 0 points
: (wild-caught) 0 points Salsa : (fat-free) 0 SmartPoints
: (fat-free) 0 SmartPoints Shrimp : (cooked, 3 oz.) 1 Smart Point
: (cooked, 3 oz.) 1 Smart Point Soda : (12 oz., Sprite, similar) 7 Smart Points
: (12 oz., Sprite, similar) 7 Smart Points Spinach : 0 SmartPoints
: 0 SmartPoints Strawberries : 0 Smart Points
: 0 Smart Points Splenda : (1-3 packets) 0 WW points
: (1-3 packets) 0 WW points Sugar : (white, granulated, 1 tsp) 1 Smart Point
: (white, granulated, 1 tsp) 1 Smart Point Sweet Potatoes : (cooked, 1/2 cup) 3 SmartPoints
: (cooked, 1/2 cup) 3 SmartPoints Tomatoes : (Regular, grape, cherry) 0 SmartPoints
: (Regular, grape, cherry) 0 SmartPoints Tortilla chips : (1 ounce) 4 Smart Points
: (1 ounce) 4 Smart Points Tortilla, flour : (1 medium or 1 oz.) 3 SmartPoints
: (1 medium or 1 oz.) 3 SmartPoints Tuna (canned in water, drained, 3 oz.) 1 SmartPoints
(canned in water, drained, 3 oz.) 1 SmartPoints Tuna (grilled, 3 oz.) 1 Smart Point
(grilled, 3 oz.) 1 Smart Point Turkey bacon : (cooked, 3 slices) 3 SmartPoints
: (cooked, 3 slices) 3 SmartPoints Turkey burger : (3 oz. 93% lean, w/ bun) 9 Smart Points
: (3 oz. 93% lean, w/ bun) 9 Smart Points Turkey, deli : (sliced, low fat, 2 ounces) 1 SmartPoint
: (sliced, low fat, 2 ounces) 1 SmartPoint Watermelon : 0 SmartPoints
: 0 SmartPoints Veggie Burger : (3 oz. no bun or cheese) 1-5 SmartPoints
: (3 oz. no bun or cheese) 1-5 SmartPoints Wine, Red : (5 oz) 4 SmartPoints
: (5 oz) 4 SmartPoints Wine, white : (5 ounces) 4 Smart Points
: (5 ounces) 4 Smart Points Yogurt: (plain, low-fat, 1 cup) 3 SmartPoints
(plain, low-fat, 1 cup) 3 SmartPoints Yogurt, Greek : (plain, fat-free, 1 cup) 0 SmartPoints
: (plain, fat-free, 1 cup) 0 SmartPoints Zucchini: 0 SmartPoints
As you can see from our list of the most tracked foods on the Weight Watchers app, most all fruits and non-starchy vegetables cost you zero points. That’s WW’s way of telling you to eat a plethora of them, and they are a great alternative to bad carbs when you crave something sweet.
This WW points list is just the most popular foods tracked on Weight Watchers, but there are thousands more (including the point values of menu items from popular restaurants) on the app if you’re a member of Weight Watchers:
Meal kits: Did you ever consider a healthy meal delivery service? We have $30+ coupons for Purple Carrot (vegetarian) and Home Chef!
WW Points List: Proteins
Weight Watchers encourages you to eat lots of proteins, but mostly “lean proteins.” That means healthy proteins like lean grilled chicken, pork, and beef will usually only cost you a few points.
Fresh seafood is great for your daily SmartPoints budget with 3 oz. of shrimp, tilapia, tuna steak, and lobster only costing you about 1 point each. Holy mackerel!
There are even zero-point proteins like grilled salmon and egg whites that you should include in your diet.
Now, when you talk about meat with more saturated fat like hot dogs (6 SmartPoints), burgers, bacon, fatty beef cuts, and sausage (8+ SmartPoints), you’re going to have to pony up some points. So, it’s a good idea to look for smart alternatives to these budget-busting proteins.
For example, since bacon costs you 5 points, consider substituting turkey bacon, which is worth 3 Smart Points.
Weight Watchers Points List: Fats & Oil
Did you know that a single tablespoon of butter will cost you 5 SmartPoints? That’s more points than an entire healthy meal or snack!
Fats have a high density of calories, and therefore cost you more points. Surprisingly, on the WW points list, this includes nuts, nut butters, and even avocados. When you have the option, save WW points by choosing a low-fat version of fatty favorites like butter, mayo, cheese, milk, and yogurt. (Choose Greek yogurt)
One of the best substitutions you can make is to get vegetable oil out of your diet and make a habit of using extra-virgin olive oil instead.
Weight Watchers Points List: Sweets & Desserts
There are no forbidden foods on Weight Watchers, but if you want the diet to work consider most sweets to be an occasional treat or reward.
Because a full-size chocolate bar is 12 WW SmartPoints, and a 1/2 cup of ice cream is 7+ points, it makes sense to choose a low-fat option or smaller portion when available.
Worst dessert points-bomb? Probably a piece of iced chocolate cake. At 22+ WW points per slice, it’s not a smart choice unless it’s your birthday.
Also, beware navigating the menu of restaurants like Starbucks, as there are plenty of WW points-pitfalls!
Quick Warning About WW Points in Fast Food (Yikes!)
Think of fast food is a mortal enemy of the Weight Watchers points list. Sure, some restaurants have salads on the menu, but you should consider every trip to a fast food restaurant an indulgence.
*Related: See How McDonalds portion sizes have grown
In case you don’t believe me, consider that a value meal with a burger, fries, and soda can ring-up 30+ points quickly. (Maybe that’s why it’s called, “fast food?”) Pizza is another WW points-bomb and can also ring up a dizzying number of Smart Points.
Full Weight Watchers Points List?
Are you looking for a full list of SmartPoints values for every food? There isn’t a dependable (free) online list of all of the thousands of foods and drinks that you can track on Weight Watchers because it’s too cumbersome to list and maintain online. The best way to see point values for foods is within the Weight Watchers app, which is a central part of the diet.
We also created a Weight Watchers points calculator to help you estimate both the FreeStyle Smart Points and Points Plus (old system) in any food based on the nutritional facts.
If you’ve already joined WW, then that list is right at your fingertips on your phone once you download the app. If you haven’t joined yet, we have a couple of great WW coupons to save up to 50% when you join!
Thanks for checking out our WW points list for the most-tracked foods!
Milk Matters
When I first joined Weight Watchers, I didn’t realize that, as a 30-something woman, I was supposed to consume a certain number of milk products each day. Two to be exact, and three once I hit my fifties. When I realized that this was the case, I was not a happy woman. First, a girl needs every last PointsPlus value she has, and I wasn’t thrilled about the possibility of giving up a “treat” to cover some “requirement.” Second, I wasn’t sure why dairy was such a plan cornerstone.
Now, as a Leader, I hear the same questions I had over and over from members, so I did a little research. Here are answers to some of the frequently asked questions about dairy and the plan.
What constitutes a milk product?
According to the team of experts who develop our program materials, calcium can be found in many foods, including milk, yogurt, cheese, calcium-fortified tofu products, canned salmon, sardines, dark leafy vegetables and broccoli. But calcium alone does not constitute a milk serving. On the Weight Watchers’ plan, a milk serving must include nutrients such as protein, zinc, potassium, riboflavin, vitamin B12 and vitamin D because the calcium in milk works with them to build strong bones.
Why do I need to consume two or more servings of dairy daily?
According to Stephanie Rost, MS, RD, Program Development Manager for Weight Watchers, milk servings are a key recommendation of the US Dietary Guidelines and are included in the Weight Watchers plan because they contain vital nutrients for health. Current media campaigns tout milk and calcium as weight-loss aids. But Schoemer says that there’s simply not enough evidence to support the theory that calcium acts as any sort of fat burner or speeds the rate of weight loss. What milk does is promote bone health and helps to prevent osteoporosis. It may also reduce the risk of colon cancer and high blood pressure.
What if I am lactose intolerant?
For those who can’t tolerate lactose, the major sugar found in milk, there are several ways to get the nutrients found in milk servings into your diet. First of all, drinking milk in smaller amounts (1-2 servings a day) with food can help diminish symptoms. Choosing foods like yogurt with live active cultures can help to digest lactose, and several aged cheeses like Cheddar and Swiss are low in lactose. There are also several lactose-free milk products on the market. But if you still can’t fit in 2-3 milk servings a day, there are calcium supplements and calcium-fortified foods, such as juices, soy milks and even some breads to consider.
Is ice cream a milk product?
Unfortunately, no. That’s because a “milk serving” needs to contain more than just calcium in small amounts. Ice cream includes many nutrients, but in such small amounts that you’d need to consume too much of it to have it qualify.
For me, my dairy dilemma had a happy ending. I found that milk servings can be extremely satisfying, and, in the long run, they’ve replaced some of the “treats” that I held onto so dearly. A low-fat yogurt instead of two low-fat cookies gives me a virtuous feeling that guides the rest of my choices for the day!
Milk products and the Required Servings*
Milk Product Required Serving Size PointsPlus values Milk 1%
(fat-free, low-fat or powdered) 1 cup 3 Soy Milk, fat-free
(unflavored plain calcium-fortified) 1 cup 2 Cottage Cheese 1%
2 cups 8 Hard or semi-soft cheese, fat-free
Any type, fat-free or low-fat 1 ½ fl oz 2 Ricotta cheese
Fat-free or part-skim ½ cup 4 Dairy Shake
Reduced calorie 1 Packet 2 Latte
(unsweetened, made with low-fat milk) 12 fl oz 4 Pudding, fat-free
sugar-free mix (made with fat-free milk) 1 cup 4 Yogurt, low-fat plain
(plain, flavored, regular, low-fat or fat-free) 1 cup or 8 fl oz 4 Weight Watchers Smoothie
(prepared with water) 1 Packet 2 Cappuccino
(unsweetened, made with 1% milk) 16 fl oz 2
*The PointsPlus values are mainly for low-fat milk products that are highlighted in the first column, but fat-free products count as well, though you may need to adjust their PointsPlus values. Keep in mind that only “non-fat” (0% milk fat) and “low-fat” (typically labeled as 1% milk fat) items count towards the Weight Watchers Good Health Guidelines for dairy. “Reduced-fat” items (typically labeled as 2% milk fat) do not.
**On both plans, you can opt for smaller portions than the full serving and count them toward your milk servings for the day. For example, if you want to eat just one cup of cottage cheese, it qualifies as a half a dairy serving.
Weight Watcher Points Calculator
Weight Watcher Points Calculator
Disclaimer: Calculator.net has no affiliation with Weight Watchers®, and information provided on this page was obtained from Wikipedia under the GNU Free Documentation License. Calculator.net does not purport to have any relationship with Weight Watchers® and has no intent to present Weight Watchers’® product as its own. This calculator’s intent is to provide a convenient method for estimating point values based on formulas from Wikipedia.
The weight watcher point system is a tool intended to help people control or lose weight in a way that influences a person’s overall lifestyle and eating habits. This calculator can be used to estimate the point value of a food with known parameters.
Latest Calculator
Effective after December 2015, points are based on calories, sugar, saturated fat, and protein. Fruits and most vegetables are still zero-point foods. The nutrients from fruits and vegetables are only factored in if they are mixed with other food. In 2018, a new point system was implemented. This system still uses the same calculation system, but includes over 200 new zero points foods, mostly lean proteins, such as eggs, most seafoods, tofu, skinless chicken breast, and many more. The new system also allows the rollover of 4 unused points per day into a person’s weekly points allotment. As a result of these changes, a person’s daily points allotment has slightly decreased. However, the changes should still allow a person more flexibility than the previous system, due to the numerous new zero points foods.
food energy food calorie kilojoules [kJ] joules [J] sugar grams kilograms ounce pound saturated fat grams kilograms ounce pound protein grams kilograms ounce pound
Old Points Calculator (U.S.)
Used between November 2010 and December 2015 in the U.S.
protein grams kilograms ounce pound carbohydrates grams kilograms ounce pound fat grams kilograms ounce pound fiber grams kilograms ounce pound
Old Points Calculator
Used before November 2010.
food energy food calories kilojoules (KJ) joule (J) fat grams kilograms ounce pound fiber grams kilograms ounce pound
Old Daily Target Calculator
Used between November 2010 and December 2015. This calculator can also be used to estimate the daily points target.
body weight pound kilograms body height inch foot cm 1 foot = 12 inches age gender Male Female activity mostly sit during the day mostly stand during the day mostly walk during the day doing physically hard work during the day
Points for common foods
Name Amount Old Points (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 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 tea spoon 1 3 5 Caesar salad 3 cups 7 9 10 Hamburger 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/Dairy 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
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
* The points above are estimation based on average. The actual points can be very different depending on the type, the way of being prepared / cooked, etc.
Typical point allotment based on body weight
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