Weight Watchers List Of Food Point Values

Weight Watchers has been helping people lose weight since the 1960s, according to the Weight Watchers website. Instead of teaching you how to count calories, Weight Watchers uses a point system to help you control your intake and make healthier food choices. Foods are assigned points based on calories, fat and fiber content. Low-point options tend to be healthier choices with fewer calories and more fiber.

Fruits

Fruits are low in calorie and high in fiber. Weight Watchers fruit points are generally low, but vary, depending on portion size. A small apple has one point, and a large apple has two points. Three fresh apricots have one point, and 1 cup of unsweetened canned apricots has two points. A medium banana has two points; 1 cup of blueberries, fresh grapes and cantaloupe has one point. One mandarin orange and one kiwi each have one point. One fresh orange and 1/2 cup of orange juice have one point each. A fresh peach has one point; 1 cup of unsweetened canned peaches has two points. Berries are low in points. For example, 1 1/4 cups of strawberries and raspberries each carry one point.

Vegetables

Non-starchy vegetables--without added fats or sauces--have zero points, according to the Weight Watchers publication "Eat Wisely." Non-starchy vegetables include salad greens, cucumbers, tomatoes, broccoli, green beans, cabbage, brussels sprouts, carrots, mushrooms, eggplant and cauliflower.

Starches

Starch points vary, depending on calories, portion and fiber content. One cup of brown rice has four points; 1 cup of Spanish rice has five points while 1 cup of rice pilaf has seven points, according to "Eat Wisely." One cup of plain cooked spaghetti has three points. Two fat-free crackers have one point, 2 graham cracker squares have two points and a 1 oz. serving of cheese crackers have three points. One cup of cooked oatmeal has three points, and 1 cup of cold cereal has two points. One slice of high-fiber bread that has 3 (or more) grams of fiber per slice has one point, while one slice of white bread has two points.

Meats

Meat points vary on calorie and fat content. A 3 oz. beef patty has six points, according to "Eat Wisely." A 3 oz. chicken breast has three points. A 3 oz. portion of grilled salmon has two points. A 2 oz. pork chop has five points.

Dairy Foods

Dairy food points also vary, depending on fat and calorie content. One slice of cheese has one point and 1/3 cup of low-fat cottage cheese has two points. One cup of skim milk has two points, and 1 cup of whole milk has four points, according to "Eat Wisely." One cup of fat-free, sugar-free yogurt has three points.