Weight Watchers Points List: Top Foods to Keep You on Track

Sticking to a Weight Watchers (WW) plan is all about making smart, informed choices. The WW program assigns every food a point value, guiding you toward a balanced and sustainable eating routine. The key to success lies in knowing which foods are low in points (or even ZeroPoint™) while still being satisfying and nutritious.

In this guide, we’ll provide a handy list of foods categorized by their point values, along with tips to make the most of your WW journey.

Understanding Weight Watchers Points

Each food's point value is determined by its nutritional profile, including:

  • Calories

  • Protein

  • Saturated Fat

  • Added Sugars

The WW system encourages you to focus on high-protein, nutrient-dense foods while moderating sugars and unhealthy fats. Your daily and weekly points allowance ensures flexibility, so you can indulge occasionally without derailing your progress.

ZeroPoint™ Foods

ZeroPoint™ foods are the foundation of the WW program, meaning you don’t need to track them. These are nutritious, whole foods that keep you full without adding to your daily point total.

Fruits

  • Apples

  • Bananas

  • Berries (blueberries, strawberries, raspberries)

  • Oranges

  • Grapes

  • Pineapple

  • Melons (watermelon, cantaloupe)

Vegetables

  • Leafy greens (spinach, kale, lettuce)

  • Broccoli

  • Cauliflower

  • Zucchini

  • Bell peppers

  • Carrots

  • Mushrooms

  • Tomatoes

Proteins

  • Skinless chicken breast

  • Turkey breast

  • Eggs

  • Non-fat plain yogurt

  • Lentils

  • Beans (black, pinto, kidney)

  • Tofu

  • Edamame

  • Fish (salmon, cod, tuna, shrimp)

Low-Point Foods (1–3 Points)

These foods are great for snacks or small meals that fit easily into your daily budget.

Snacks

  • Low-fat string cheese: 1 point

  • Air-popped popcorn (1 cup): 1 point

  • Almonds (7 pieces): 2 points

  • Rice cakes: 2 points

Grains and Starches

  • Quinoa (½ cup): 3 points

  • Brown rice (½ cup): 3 points

  • Whole-grain bread (1 slice): 2 points

  • Sweet potato (½ medium): 3 points

Proteins

  • Canned tuna in water (3 oz): 1 point

  • Turkey slices (3 oz): 1 point

  • Hard-boiled egg: 2 points

  • Cottage cheese (low-fat, ½ cup): 2 points

Moderate-Point Foods (4–6 Points)

Use these for more substantial meals while staying within your points range.

Proteins

  • Grilled chicken thigh (3 oz): 4 points

  • Lean ground turkey (3 oz): 5 points

  • Salmon (3 oz): 4 points

Grains

  • Whole-grain pasta (1 cup): 5 points

  • Oats (½ cup): 4 points

Snacks and Dairy

  • Low-fat ice cream (½ cup): 4 points

  • Hummus (2 tbsp): 4 points

  • Almond butter (1 tbsp): 5 points

High-Point Foods to Enjoy Occasionally

Some foods are higher in points, but that doesn’t mean you can’t enjoy them! It’s all about portion control and planning.

Cheese and Dairy

  • Cheddar cheese (1 oz): 5 points

  • Full-fat yogurt (½ cup): 6 points

Sweets

  • Dark chocolate (1 oz): 5 points

  • Ice cream cone (single scoop): 8 points

Fried or Processed Foods

  • French fries (small serving): 10 points

  • Breaded chicken tenders (3 pieces): 9 points

Tips to Stay on Track

  1. Meal Prep: Plan your meals and snacks for the week to ensure you’re making low-point choices.

  2. Use ZeroPoint™ Foods Wisely: Build meals around ZeroPoint™ foods to save points for treats or indulgent meals.

  3. Track Everything: Log every bite to avoid underestimating your intake.

  4. Stay Hydrated: Sometimes thirst feels like hunger. Drink water or herbal tea throughout the day.

  5. Indulge Smartly: Craving pizza or dessert? Budget your points accordingly and enjoy guilt-free.

Sample Daily Menu

Here’s an example of how you can structure your day on Weight Watchers:

Breakfast (4 Points)

  • Scrambled eggs with spinach and tomatoes: 0 points

  • Whole-grain toast (1 slice): 2 points

  • Avocado (1 tbsp): 2 points

Lunch (5 Points)

  • Grilled chicken breast: 0 points

  • Quinoa (½ cup): 3 points

  • Steamed broccoli: 0 points

  • Olive oil drizzle (1 tsp): 2 points

Snack (2 Points)

  • Low-fat string cheese: 1 point

  • Apple slices: 0 points

Dinner (6 Points)

  • Grilled salmon (3 oz): 4 points

  • Sweet potato (½ medium): 3 points

  • Roasted asparagus: 0 points

Dessert (2 Points)

  • Non-fat plain yogurt with fresh berries: 0 points

  • Honey drizzle (1 tsp): 2 points

Final Thoughts

The Weight Watchers points system is all about balance and flexibility, empowering you to enjoy your favorite foods while making healthier choices. By focusing on ZeroPoint™ foods, tracking your intake, and staying mindful of portion sizes, you’ll stay on track toward your weight-loss goals. With this list in hand, you’re ready to make smarter, more informed decisions every day. You’ve got this!

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