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Weight Watchers Points List |
Free Weight Watchers Food Points List |
1 Point Foods 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 |