Weight Watchers Food List For Gamers: Index of Foods

5/19/2009 Weight Watchers Points
Weight Watchers Food List for Gamers
p = Points c = Calories f = Fat Grams r = Dietary fiber Grams
Index of Foods
A B C D E F G H I J K L M N O P Q R S T V W Y Z Bottom
A
Name Amount Points
Abalone,cooked 3 oz. 2
Adobo sauce,light,store-bought 1/2 cup 5
Adobo sauce,store-bought 1 Tbsp (1/2 oz.) 2
Alfredo sauce,light,store-bought 1/2 cup (4 oz.) 5
Alfredo sauce,store-bought 1/2 cup (4 oz.) 10
Almond butter 1 tsp. 1
Almonds 22 nuts (1 oz. shelled) 4
Ambrosia 1/2 cup 2
Anchovies 6(3/4) or 1 tsp. paste 1
Angel Food Cake 1/16 of 10" tube or 2 oz. 2
Animal crackers 13(1 oz.) 3
Antelope,cooked 1 oz. 1
Apple Brown Betty 1 cup 5
Apple Cider 1/2 cup (4 fl. oz.) 1
Apple crisp 3/4 cup 8
Apple Juice 1/2 cup (4 fl. oz.) 1
Apple,baked 1 large 7
Apple,candied 1 large 10
Apple,caramel 1 large 9
Apple,dried 1/4 cup(3/4 oz.) 1
Apple,fresh 1 large (8 oz.) 2
Apple,fresh 1 small (4 oz.) 1
Apples,crab 2 oz. or 1/2 cup 1
Apples, mountain 3 (2"x 1 7/8") 1
augustgames.com/weightwatchers.htm#C 1/62
Applesauce,unsweetened 1 cup (8 oz.) 1
Apricots,dried 6 halves (3/4 oz.) 1
Apricots,fresh 3 (4 oz.) 1
Apricots,unsweetened,canned 1 cup (9oz.) 2
Armadillo,cooked 1 oz. 1
Arrowroot 1 tsp. 0
Arroz con pollo 3 oz. chicken with 1 1/2 cups rice 13
Arrowroot 1 tsp. 0
Artichokes,cooked 1 medium 0
Artichoke,hearts,cooked 1 cup (6 oz.) 1
Artichokes,marinated 1/2 cup 3
Arugula 1 cup 0
Asparagus,cooked 1 cup (6 oz.) or 12 spears 0
Avgolemono soup 1 cup 3
Avacado 1/4 (2 oz.) 2
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B
Name Amount Points
Baba au rhum 1 8
Baba ganosh 1/4 cup 3
Baba ganosh,store-bought 1/4 cup 3
Bacon,Canadian-style 1 slice (1 oz.) 1
Bacon,cooked,crisp 3 slices 3
Bacon,reduced-fat,cooked,crisp 3 slices 3
Bacon,turkey,cooked,crisp 3 slices 2
Bacon,lettuce, and tomato sandwich 1 12
Bacon bits,imitation 1 tsp 0
Bacon fat 1 tbsp. 3
Bagel,any type 1 small or 1/2 large (2 oz.) 3
Bagel,with cream cheese and lox 1 large 12
Bagel chips 1 oz. 3
Bagel chips,fat-free 1 oz. 2
Bagel pizzas,mini,any type,frozen 4 (3 oz.) 4
Baked Alaska 1 piece (2" wedge) 5
Baking powder or soda 1 tsp. 0
Baklava 1 piece (2" square) 5
Bakalava,store-bought 1 piece (1 1/2 oz.) 5
Bamboo shoots 1 cup 0
Banana 1 medium (6 oz.) 2
Banana Bread 1 slice (5" x 3/4") 5
Banana Bread,with nuts 1 slice (5" x 3/4") 5
Banana chips 1 oz. 3
Banana Pudding 1 cup 7
1 serving (3 scoops ice cream,1
Banana Split banana,3 tbsp. syrup,and 1/2 cup 19
whipped cream)
1 serving (2 scoops ice cream, 1/2
Bananas Foster 16
banana and 1/3 cup sauce
Barbeque sauce 1 tbsp. 0
Barbeque sauce 1/4 cup 1
Barbeque beef sandwich,frozen,microwave 1 (5 oz.) 9
Barley 1 cup cooked or 1/4 cup uncooked 3
Bass,striped,coooked 1 fillet (6 oz.) 4
Bean and bacon soup,canned 1 cup 3
Bean and ham soup,canned 1 cup 3
Bean and Lentil stew (Dal maharani) 1 cup 6
Bean dip,fat-free 1/2 cup (4 oz.) 1
Beans,baked 1/2 cup 5
Beans,baked,canned 1/2 cup (4 oz.) 2
Beans,baked,deli 1/2 cup ( 4 oz.) 3
Beans,baked,fast food 1 serving 4
Beans,baked,vegetarian,canned 1/2 cup (4 oz.) 2
Beans,Black,cooked 1/2 cup 2
Beans,Black,uncooked 1 pound 31
Beans,Black,refried 1/2 cup 1
Beans,Black,refried,canned,low-fat or fat-free 1/2 cup 1
Beans,Black,and rice mix (prepared according
1 cup 4
to package directions)
Beans,Cannellini,cooked 1/2 cup 1
Beans,Garbanzo,cooked 1/2 cup 2
Beans,Garbanzo,uncooked 1 pound 35
Beans,Green,cooked 1 cup 0
Beans,Kidney,cooked 1/2 cup 1
Beans,Kidney,uncooked 1 pound 30
Beans,Lima,cooked 1/2 cup 1
Beans,Lima,uncooked 1 pound 30
Beans,Navy,cooked 1/2 cup 2
Beans,Navy,uncooked 1 pound 30
Beans,Pinto,cooked 1/2 cup 2
Beans,Pinto,uncooked 1 pound 30
Beans,Red,and rice 1 cup 5
Beans,Red,and rice mix (prepared according
1 cup 5
Beans,Refried, 1/2 cup 3
Beans,Refried,canned 1/2 cup 2
Beans,Refried,fat-free,canned 1/2 cup 2
Beans,Refried,with sausage,canned 1/2 cup 5
Beans,Wax,cooked 1 cup 0
Beans,White,cooked 1/2 cup 2
Beans,White,uncooked 1 pound 30
Beans and Franks 1 cup 11
Bear,black,cooked 1 oz. 2
Bearnaise sauce 1/4 cup 8
Bearnaise sauce,store-bought 1/4 cup (2 oz.) 10
Beaver,cooked 1 oz. 1
Bechamel (white) sauce 1/4 cup 4
Beef,Ground,regular,cooked 1 patty (3 oz.) 6
Beef,Ground,regular,cooked 1/2 cup (2 oz.) 4
Beef,Ground,regular,uncooked 1 pound 25
Beef,Ground,lean,cooked 1 patty (3 oz.) 6
Beef,Ground,lean,cooked 1/2 cup (2 oz.) 4
Beef,Ground,lean,cooked(round or loin cuts 1 slice or 1/2 cup cubed or shredded (2
3
with all visible fat trimmed) oz.)
Beef,Ground,regular,cooked 1 patty (3 oz.) 6
Beef,Ground,lean,uncooked 1 pound 22
Beef,Orange-Ginger 1 cup 11
Beef,Ground,country-fried,store-bought 1 patty(4 oz.) 8
1 slice or 1/2 cup cubed or shredded (2
Beef,regular,cooked 4
oz.)
Beef,Roast,open-face sandwich with gravy 1 9
Beef,Tongue,cooked 1 oz. 2
Beef,Sweet and sour 1 cup 12
Beef,corned,canned 1 slice (2 oz.) 3
Beef,dried,store-bought 7 slices (1 oz.) 1
Beef,roast,sandwich,fast-food 1 8
Beef,steak,cooked 1 small (4 oz.) 7
Beef,steak,lean (round or loin cuts with all
1 small (4 oz.) 5
visible fat trimmed),cooked
Beefalo,cooked 1 oz. 1
Beef Bourguignon 1 1/2 cups 18
Beef and Broccoli 1 cup 4
Beef,Bourguignon 1 1/2 cups 20
Beef and broccoli,frozen 1 cup (7 oz.) 5
Beef broth and tomato juice 1 cup (8 fl. oz.) 2
Beef goulash 1 cup 8
Beef in barbeque sauce,frozen 1/4 cup (2 oz.) 3
Beef jerky or stick 1 oz. 3
Beef noodle soup mix,single serving 1 cup prepared 4
Beef soup,canned 1 cup 2
Beef stew 1 cup 5
Beef stew,canned 1 cup 6
Beef stew,frozen 1 cup 3
2 cups (1 cup stroganoff with 1 cup
Beef Stroganoff with noodles 15
noodles)
Beef vegetable soup,canned 1 cup 1
Beef Wellington 1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz. 12
Beer,light 1 can or bottle (12 fl. oz.) 2
Beer,non-alcoholic 1 can or bottle (12 fl. oz.) 1
Beer, regular 1 can or bottle (12 fl. oz.) 3
Beets, cooked 1 cup ((6 oz.) 0
Beets,pickled 1/2 cup 1
Beignet 1 (2" diameter) 2
Beignet,from mix (prepared according to pkg.
1 3
directions)
Bialy 1 (3 oz.) 5
Biscotti 8 mini,2 small or 1 regular (1 oz.) 3
Biscotti,chocolate 8 mini,2 small or 1 regular (1 oz.) 3
Biscotti,fat-free 8 mini,2 small or 1 regular (1 oz.) 2
Biscuit,homemade 1 small (2" diameter) 3
Biscuit,cheese 1 5
Biscuit,refrigerated,baked 1 small (2 1/2" diameter) or 1/2 large 2
Biscuit with sausage,fast-food 1 12
Bittermelon (balsam-pear pods) 1 cup,cooked 0
Bittermelon (balsam-pear pods) 1 cup,uncooked 0
Black bean sauce 1 tsp. 0
Black bean soup 1 cup 4
Black bean soup,canned 1 cup 2
Black bean soup in a cup 1 (2 oz. dry) 3
Blackberries 1 cup (5 oz.) 1
Black Russian 1 (3 fl. oz.) 5
Blanquette of veal 2 cups 13
Blintz,cheese 1 5
Blintz,cheese,frozen 1 (2 1/4 oz.) 2
Blintz,fruit,frozen 1 (2 1/4 oz.) 2
Blintz,potato,frozen 1 (2 1/4 oz.) 2
Bloody Mary 1 ( 5 fl. oz.) 2
Blueberries 1 cup (5 oz.) 1
Bluefish,cooked 1 fillet (6 oz.) 4
Bologna,beef or pork 1 slice (1 oz.) 2
Bologna,turkey 1 slice (1 oz.) 1
Bolognese meat sauce 1/2 cup 6
Borscht,Beet, 1 cup with 2 tbsp. sour cream 4
Borscht,low-calorie,store-bought 1 cups 0
Borscht,store-bought 1 cup 2
Boston brown bread 1 slice (3 3/4" x 1/2") or 1 1/2 oz. 2
Bottle gourd 1 cup 0
Boudin, store-bought 2 oz. 2
Boullabaisse,any type 2 cups 7
Boullion,any type 1 cup 0
Boysenberries 1 cup (5 oz.) 1
Bran,Corn,uncooked 1/4 cup 0
Bran,Oat,uncooked 1/4 cup 1
Bran,Rice,uncooked 1/4 cup 2
Bran,Wheat,uncooked 1 tbsp. 0
Bran,Wheat,uncooked 1/4 cup 0
Brandy 1 1/2 fl. oz. 2
Brandy Alexander 1 (3 fl. oz.) 8
Bratwurst 2 oz. 5
Brazil nuts 8 nuts (1 oz. shelled) 5
Bread,any type
1 slice (1 oz.) 2
(white,wheat,rye,Italian,French,pumpernickel)
Bread,cocktail(party-style),any type 2 slices (3/4 oz.) 1
Bread,high-fiber,(3 grams or more dietary
1 slice (1 oz.) 1
fiber per slice)
Bread,reduced-calorie,any type 2 slices (1 1/2 oz.) 1
Bread,Indian(Navajo)fry 1 (5" diameter) 6
Bread crumbs,dried 3 tbsp (3/4 oz.) 1
Bread crumbs,dried 1 cup 9
Bread crumbs,seasoned 3 tbsp. 2
Breadfruit,uncooked 1 cup (8 oz.) 4
Breadstick,soft 1 (1 1/4 oz.) 2
2 long (7 1/2" x 1/2") or 4 short (5" x
Breadsticks 1
1/2")
Brewer's yeast 1 tsp. 0
Brioche 1 (1 oz.) 3
Broccoli,cooked or uncooked 1 cup or 4 spears 0
Broccoli,cheese soup,canned (made with low-
1 cup 3
fat or skim milk)
Broccoli,cheese soup,canned (made with
1 cup 4
whole milk)
Broccoli,cheese soup,low-fat,canned(made
1 cup 2
with low-fat or skim milk)
Broccoli rabe 1 cup 0
Broccoli soup,cream of 1 cup 5
Broccoli soup,cream of,canned(made with
1 cup 3
low-fat or skim milk)
Broccoli soup, cream of,canned(made with
1 cup 4
whole milk)
Broccoli soup,cream of,low-fat,canned(made
1 cup 3
Broccoli rice casserole 1 cup 5
Broccoli stir-fry 1 cup 3
Broth,any type 1 cup 0
Brownie 1 (2" square) 5
Brownie,fat-free,store-bought 1 ( 1 1/2 oz.) 2
Brownie,low-fat,store-bought 1 (1 1/2 oz.) 3
Brunswick stew 1 1/2 cups 5
Bruschetta 1 slice 3
Brussel sprouts,cooked or uncooked 1 cup (5 oz.) 0
Bubble and squeak 1 cup 3
Buffalo, water cooked 1 oz. 1
Buffalo wings,cooked 3 9
Buffalo wings,frozen(prepared without fat) 3 4
Bulgur,cooked 1 cup 2
Bulgur,uncooked 1/4 cup 2
Burrito,bean 1 large (8" long) 8
Burrito,bean 1 small (6" long) 5
Burrito,bean,fast food 1 6
Burrito,bean and cheese,reduced-fat,store-
1 (5 1/2 oz.) 5
bought
Burrito,bean and cheese,store-bought 1 (5 oz.) 6
Burrito,beef and bean,store-bought 1 (5 oz.) 8
Burrito,beef or chicken and cheese,reduced-
1 small or 1/2 large (4 oz.) 4
fat,store-bought
Burrito,beef,with cheese 1 large (8" long) 8
Burrito,beef,with cheese 1 small (6" long) 5
Burrito,breakfast(egg,cheese,&bacon,ham or
1 (3 1/2 oz.) 5
sausage),store-bought
Burrito,chicken,store-bought 1 (5 oz.) 6
Burrito,chicken,with cheese 1 large (8" long) 7
Burrito,chicken,with cheese 1 small (6" long) 5
Butter,regular or whipped 1 tsp. 1
Butter,regular 1 cup 51
Buttermilk,dry 1/4 cup powder 2
Buttermilk,nonfat,1%,1.5%,or 2% 1 cup (8 fl. oz.) 2
Buttermilk baking mix 3 tbsp. 2
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C
Name Amount Points
Cabbage(all varieties including bok choy,kai choi,won
bok,makina,Chinese,swamp,and mustard),cooked or 1 cup 0
uncooked
Cabbage,stuffed 2 rolls (3" x 2 1/2") 6
Cabbage soup 1 cup 2
Caesar salad 3 cups 7
Cake,fat-free,store-bought 1 slice (3 1/2 oz.) 4
Cake,cupcake,creme-filled,store-bought 1 4
Cake,snack,creme-filled,store-bought 2(2 1/4 oz.) 6
Cake,sugar-free,store-bought 1 slice (2 1/2 oz.) 5
1/12 of 9" layer cake or 3"
Cake,with icing 12
square
Cake,with icing,store-bought 1 slice (3 oz.) 7
Cake mix,light,without icing 1/12 of prepared 9" cake 4
Calamari,fried 1/2 cup 11
Calzone 1 (5 1/4" x 6") or 7 oz. 12
Candy corn 1 oz. 2
Candy,Caramels 1 oz. 2
1 oz. (2 assorted pieces, 1/2
Candy,Chocolate, any type 4
candy bar, or 2 tbsp. chips)
Candy,Gumdrops 1 oz. 2
Cotton Candy 1 (1 1/2 oz.) 3
Candy,Hard 1 oz. 2
Candy,Jellybeans 10 (1 oz.) 2
Candy,Licorice 1 rope (43" long) 1
Candy,Licorice 1 oz. 2
Lollipop 1 (1 oz.) 2
Candy,mint,chocolate-covered 1 (2 1/4" diameter) 3
Candy,sesame 1 piece (2" x 1") 2
Candy,taffy 1 piece (1/2 oz.) 1
Cannelloni,cheese,with meat sauce 2 shells with 1/2 cup sauce 29
2 shells with 1/2 cup a of
Cannelloni,cheese,with tomato sauce 14
sauce
Cannelloni,with tomato sauce,frozen 7 oz. 6
Cannelloni,meat,with cream sauce 2 shells with 1/2 cup sauce 17
Cannelloni,meat,with tomato sauce 2 shells with 1/2 cup sauce 14
Cannelloni,spinach and cheese,with cream sauce 2 shells with 1/2 cup sauce 15
Cannelloni,spinach and cheese,with tomato sauce 2 shells with 1/2 cup sauce 12
Cannoli 1 (3 1/2" long) 9
1/4 melon (8 oz.) or 1 cup (5
Cantaloupe 1
oz.)
Capers 1 tbsp. 0
Capon,without bone,with skin,cooked 1 oz. 2
Caponata 1 cup 2
Caponate(eggplant appetizer),store-bought 1/4 cup (2 oz.) 2
Cappuccino,made with fat-free milk 1 small (8 fl. oz.) 1
Cappuccino,made with fat-free milk 1 grande (16 fl. oz.) 2
Cappuccino,made with fat-free milk 1 tall (12 fl. oz.) 2/td>
Cappuccino,made with low-fat milk 1 small (8 fl. oz.) 2
Cappuccino,made with low-fat milk 1 grande (16 fl. oz.) 3
Cappuccino,made with low-fat milk 1 tall (12 fl. oz.) 3
Cappuccino,made with whole milk 1 small (8 fl. oz.) 2
Cappuccino,made with whole milk 1 grande (16 fl. oz.) 4
Cappuccino,made with whole milk 1 tall (12 fl. oz.) 3
Cappuccino,ready-made,from machine,any flavor 1 cup 2
4 tsp. powder or 1 cup
Cappuccino mix,any flavor 2
prepared
Caraway seeds 1 tsp. 0
Caraway seeds 1 tbsp. 0
Carambola (star fruit) 1 (5 oz.) 1
Caramels 1 oz. 3
Cardoon 1 cup 0
Caribou,cooked 1 oz. 1
Carne asada 4 oz. 10
Carob,unsweetened 1 tsp. 0
Carp,cooked 1 fillet (6 oz.) 7
Carrot and raisin salad 1/2 cup 5
Carrot cake,with cream cheese icing 1/12 of 9" cake or 3" square 16
Carrot juice,canned 1/2 cup (4 fl. oz.) 1
Carrots,cooked or uncooked 1 cup 1
Carrots and parsnips 1 cup 4
Casaba melon 1 cup (6 oz.) 1
Cashew butter,without salt added 1 tbsp 2
Cashews,dry-roasted,without salt added 14 nuts (1 oz. shelled) 4
Cassoulet 1 cup 11
Catfish,cooked 1 fillet (6 oz.) 4
Cauliflower,cooked or uncooked 1 cup (4 oz.) 0
Caviar or any type fish roe 2 tbsp. (1 oz.) 2
Caviar spread,store-bought 2 tbsp. (1 oz.) 3
Celeriac (celery root) 1 cup 0
Celery 1 cup (2 oz.) or 2 stalks 0
Celery soup,cream of,canned(made with low-fat or skim
1 cup 3
milk)
Celery soup,cream of,canned(made with whole milk) 1 cup 4
Celery soup,cream of, low-fat,canned(made with low-fat
1 cup 2
or skim milk)
1 cup cooked or 1 1/2 oz.
Cellophane noodles 3
uncooked
Cereal,Hot,cream of rice 1 cup 2
Cereal,Hot,cream of wheat 1 cup 2
Cereal,Hot,farina,cooked 1 cup 2
Cereal,Hot,farina,uncooked 1/4 cup 3
Cereal,Hot,grits 1 cup 3
Cereal,Hot,grits,uncooked 1/4 cup 3
Cereal,Hot,oatmeal,cooked 1 cup 3
Cereal,Hot,oatmeal,flavored,cooked 1 packet 3
Cereal,Hot,oatmeal,uncooked 1 cup 6
Cereal,Cold,any type (other than those listed below) 1 cup 2
Cereal,Cold,Bran Flakes 3/4 cup 1
Cereal,Cold,fortified 1 cup 2
Cereal,Cold,frosted 1 cup 3
Cereal,Cold,granola 1/2 cup 4
Cereal,Cold,granola,homemade 1/2 cup 6
Cereal,Cold,granola,low-fat 1/2 cup 3
Cereal,Cold,nuggets 1/2 cup 3
Cereal,Cold,puffed 1 cup 1
Cereal,Cold,raisin bran 3/4 cup 1
Cereal,Cold,shredded wheat 1 biscuit 1
Cereal,Cold,whole-grain 1 cup 2
Cereal bar,fat-free 1 (1 1/2 oz.) 2
Cereal bar,fruit filled 1 (1 1/3 oz.) 3
Ceviche 1/2 cup 2
Challah bread 1 slice (5" x 3" x 3/4") 2
Chalupa (pork and bean dish) 1 cup 6
1 small glass or 1/2 cup (4 fl.
Champagne 2
oz.)
Chapati 1 peice (5" diameter) 2
Cheese,cheddar,soup,canned(made with low-fat or skim
1 cup 4
milk)
Cheese,cheddar,soup,canned(made with whole milk) 1 cup 5
Cheese,cottage,1%,2%, or nonfat 1/3 cup (2 3/4 oz.) 1
Cheese,cottage,1% or nonfat,with fruit 1/3 cup 2
Cheese,cottage,regular or 4% 1/3 (2 1/2 oz.) 2
1 slice, 1 (1") cube, 3 tbsp.
Cheese,low-fat,hard or semisoft shredded, 2 tbsp. grated or 2
3/4 oz.
Cheese,Neufchatel 1 tbsp. (1/2 oz.) 1
Cheese,nonfat,hard or semisoft shredded, 2 tbsp. grated, or 1
3/4 oz.
Cheese,pot 1/3 cup 1
Cheese,regular,hard or semisoft shredded, 2 tbsp. grated, or 2
3/4 oz.
Cheese,ricotta,nonfat 1/3 cup 1
Cheese,ricotta,part-skim 1/3 cup 3
Cheese,ricotta,whole milk 1/3 cup 4
Cheese and breadstick snack pack 1 (1 oz.) 3
Cheese and pretzel snack pack 1 (1 oz.) 3
Cheese ball,store-bought 2 tbsp. (1 oz.) 3
Cheeseburger,microwave,frozen 1 (4 3/4 oz.) 9
Cheeseburger,witth bacon,microwave,frozen 1 (5 oz.) 11
Cheeseburger on bun,double,fast food 1 13
Cheeseburger on bun,double,with bacon,fast food 1 15
Cheeseburger on bun,fast food 1 large 15
Cheeseburger on bun,fast-food 1 small 8
Cheeseburger on bun,without mayonnaise,lettuce, and
1 10
tomato
Cheesecake 1/16 of 9" cake 7
Cheesecake,fast food 1 serving 7
Cheesecake,with fruit topping 1/16 of 9" cake 7
Cheesecake,with fruit topping,fast food 1 serving 8
Cheese puffs,hot 3 (each 1/2 oz.) 2
Cheese sandwich,grilled,resturant-style 1 13
Cheese sandwich,with bacon,grilled 1 16
Cheese sauce 1/4 cup 2
Cheese sauce,store-bought 1/4 cup (2 1/4 oz.) 5
Cheese spread,American,process 2 tbsp. (1 oz.) 2
Cheese sticks,breaded,frozen (prepared without fat) 2 (1 oz.) 3
Cheese straws 2 (each 2" long) or 2 oz. 2
Cheese twists 1 1/2 cups (1 oz.) 4
Chef's salad, without dressing 4 cups 8
Chef's salad, witthout dressing, fast food 1 4
Cherries,chocolate-covered 2 (1 oz.) 2
Cherries,dried 1/4 cup (1 1/2 oz.) 2
Cherries,fresh 1 cup (5 1/2 oz.) 1
Chestnuts 6 small (2 oz.) 1
Chicken,blackened 1 breast (3 oz.) 8

Chicken,fried,frozen 3 oz. 7
Chicken,fried,skinless,frozen 3 oz. 5
Chicken,light or dark meat,canned 1/2 cup 4
1 slice or 1/2 cup cubed or
Chicken,light or dark meat,cooked 2
shredded (2 oz.)
Chicken a la king 3/4 cup 10
Chicken and dumplings,canned 1 cup (8 1/2 oz.) 5
Chicken and dumplings,frozen 1 cup (8 1/2 oz.) 7
Chicken and meatball fricassee 2 cups 9
Chicken and stars soup,canned 1 cup 1
Chicken breast,barbequed,with skin (with bone) 1 (4 1/2 oz.) 7
Chicken breast,cooked,without skin (no bone) 1 (3 oz.) 3
Chicken breast,cooked,with skin (no bone) 1 ( 3 oz.) 5
Chicken breast,cooked,without skin (with bone) 1 (4 1/2 oz.) 3
Chicken breast,fried,with skin (with bone) 1 (4 1/2 oz.) 11
Chicken breast,fried,with skin,fast food 1 10
Chicken breast,stuffed with long grain and wild
1 (6 oz.) 8
rice,frozen
Chicken breast,stuffed with vegetables and
1 (6 oz.) 8
cheese,frozen
Chicken breast fillet, breaded,frozen (prepared without
3 oz. 4
fat)
Chicken breast fillet,grilled,refrigerated 1 (3 oz.) 3
Chicken breast patty,breaded,fat-free,frozen (prepared
1 (2 1/2 oz.) 2
without fat)
Chicken caccitore 5 oz. 13
Chicken cordon bleu 1 piece (5 1/2 oz.) 12
Chicken cordon bleu,frozen 1 piece (6 3/4 oz.) 10
Chicken creole,without rice 1 1/2 cups 9
Chicken drumstick,barbequed,with skin (with bone) 1 (1 1/2 oz.) 3
Chicken drumstick,cooked,without skin (no bone) 1 (1 oz..) 1
Chicken drumstick,cooked,with skin (no bone) 1 (1 oz.) 2
Chicken drumstick,cooked,without skin (with bone) 1 (1 1/2 oz.) 1
Chicken drumstick,fried,with skin,fast food 1 4
Chicken drumstick,fried,with skin (with bone) 1 (1 1/2 oz.) 4
Chicken in barbeque sauce,frozen 1/4 cup (2 oz.) 3
Chicken in the pot,without skin 2 cups 9
Chicken Kiev 1 serving (4" x 8") 18
Chicken Kiev,frozen 1 (6 oz.) 13
Chicken noodle soup 1 cup 3
Chicken noodle soup,canned 1 cup 2
Chicken noodle soup in a cup 1 (1 oz. dry) 2
Chicken noodle soup mix 1 cup prepared 2
Chicken noodle soup mix,single serving 1 cup prepared 4
Chicken parmigiana 1 serving (5 1/2 oz.) 13
Chicken parmigiana patty,frozen 1 patty with sauce (5 oz.) 6
Chicken patty,fried,frozen 1 (2 1/2 oz.) 4
Chicken pieces (nugget-style),fat-free,frozen 3 (3 oz.) 4
Chicken pieces (nugget-style),fried 6 pieces (2" x 3/4") 5
Chicken pieces (nugget-style),fried,fast food 6 pieces 7
Chicken pieces (nugget-style),frozen 6 (3 oz.) 6
Chicken roll luncheon meat 1 slice (1 oz.) 1
Chicken salad 1/2 cup 6
Chicken salad, Oriental 2 cups 7
Chicken salad,store-bought 1/2 cup (3 1/2 oz.) 5
Chicken salad sandwich 1 10
Chicken sandwich,fried,fast food 1 12
Chicken sandwich,grilled,fast food 1 9
Chicken sandwich,grilled,frozen 1 (4 1/2 oz.) 6
Chicken soup,cream of,canned (made with low-fat or
1 cup 4
skim milk)
Chicken soup,cream of,canned (made with whole milk) 1 cup 5
Chicken soup,cream of,low-fat,canned (made with low-
1 cup 3
fat or skim milk)
Chicken soup,hot and spicy 1 cup 4
1 cup soup with 2 (1 1/2")
Chicken soup,with matzo balls 3
matzo balls
Chicken soup,without matzo balls 1 cup 1
Chicken stew,canned 1 cup (8 1/2 oz.) 4
Chicken tetrazzini 1 1/2 cups 9
Chicken thigh,barbequed,with skin (with bone) 1 (3 oz.) 5
Chicken thigh,cooked,without skin (no bone) 1 (2 oz.) 3
Chicken thigh,cooked,with skin (no bone) 1 (2 oz.) 4
Chicken thigh,cooked,without skin (with bone) 1 (3 oz.) 3
Chicken thigh,cooked,with skin (with bone) 1 (3 oz.) 4
Chicken thigh,fried,with skin (with bone) 1 (3 oz.) 6
Chicken thigh,fried,with skin,fast food 1 8
Chicken vegetable soup in a cup 1 (1 oz. dry) 2
Chicken wing,fried,with skin,fast food 1 5
Chicken with cashews 1 cup 11
3 oz. chicken with 2
Chicken with dumplings 7
dumplings
Chicken with rice soup,canned 1 cup 2
Chicken with wild rice soup,canned 1 cup 2
1/3 cup or 2 oz. cooked or
Chickpeas,dry 1
3/4 oz. uncooked
Chicory (curly endive) 1 cup or 6 oz. 0
Chiffon pie 1/8 of 9" one-crust pie 8
Chili,bean, in a cup 1 (2 oz. dry) 3
Chili,frozen 1 cup (8 oz.) 12
Chili,low-fat,canned 1 cup (9 oz.) 4
Chili,turkey,with beans,canned 1 cup (8 1/2 oz.) 3
Chili,turkey,without beans,canned 1 cup (8 1/2 oz.) 3
Chili,vegetarian,low-fat or fat-free (5 grams or more
1 cup 2
dietary fiber per cup)
Chili,vegetarian,low-fat or fat-free,canned 1 cup 3
Chili con carne,with beans 1 cup 7
Chili con carne,without beans 1 cup 8
Chili con queso 1/4 cup 3
Chili con queso,canned 1/4 cup (2 oz.) 2
Chili con queso,frozen 1/4 cup (2 oz.) 5
Chili dog on a roll 1 10
Chili mac,canned 1 cup (8 oz.) 5
Chili rellenos 2 16
Chili sauce,bottled 1 tbsp 0
Chili sauce,green or red 1/4 cup 1
Chili with beans,canned 1 cup (9 oz.) 8
Chili without beans,canned 1 cup (8 1/2 oz.) 11
Chimichanga,beef 1 (3" x 3 1/2") 11
Chimichanga,beef or chicken,with beans,frozen 1 (6 1/2 oz.) 8
Chimichanga,chicken 1 (3" x 3 1/2") 10
Chinese vegetables,with beef or pork 1 cup 8
Chinese vegetables,with chicken 1 cup 7
Chinese vegetables,with shrimp or tofu 1 cup 5
Chitterlings 1 oz. 2
2 assorted pieces, 1/2 candy
Chocolate,any type 3
bar, 2 tbsp. chips or 1 oz.
Chocolate drink 1 cup (8 fl. oz.) 3
Chocolate milk, low-fat (2%) 8 fl. oz. 4
Chocolate mousse 1 cup 11
Chocolate spread 2 tbsp (1 oz.) 4
Cholent 1 1/2 cups 5
Chorizo 1 link (5" long) or 3 1/2 oz. 9
Chow mein,beef,chicken, or pork,canned 1 cup 1
Chow mein noodles,homemade or packaged 1/2 cup 3
Chow mein,noodles,with beef or pork 1 cup 7
Chow mein noodles,with chicken or shrimp 1 cup 6
Chutney 1 tbsp. 1
Cinnamon bun 1 (3" diameter) or 2 oz. 5
Cioppino 1 1/2 cups 6
Clams,baked 6 8
Clams,canned 1/2 cup or 4 oz. 2
Clams,cooked 1/2 cup (2 oz.) 1
Clams,fried 1 cup 15
Clams,fried,frozen (prepared without fat) 3 oz. 6
Clams,stuffed,frozen (prepared without fat) 1 (3 oz.) 3
Clam sauce,red 1/2 cup 3
Clam sauce,red,store-bought 1/2 cup (4 1/2 oz.) 2
Clam sauce,white 1/2 cup 9
Clam sauce,white,store-bought 1/2 cup (4 1/4 oz.) 3
Clam-tomato juice 1 cup (8 fl. oz.) 1
Club sandwich 1 16
Cobbler,fruit,any type 1 cup 7
Cobbler,fruit,frozen 4 1/2 oz. 6
Cobb salad (without dressing) 3 cups 12
Cocktail sauce 1/4 cup 1
Cocoa,hot,instant 6 fl. oz. 2
Cocoa,hot,instant,fat-free 6 fl. oz. 1
Cocoa,hot,instant,no sugar added 6 fl. oz. 1
Cocoa,unsweetened 1 tsp. 0
Coconut,cream of 1/4 cup (2 fl. oz.) 5
Coconut,shredded 1 tsp. 0
Coconut-custard pie 1/8 of 9" one crust pie
Coconut ginger soup,Thai,canned 1 cup 3
Coconut juice or water 1 can (12 fl. oz.) 3
Coconut milk 1/4 cup (2 fl.oz.) 4
Coconut milk,light 1/4 cup (2 fl. oz.) 1
Cod,cooked 1 fillet (6 oz.) 4
Coffee,decaffeinated or regular,black,without sugar 1cup 0
Coffee cake 3" square or 1/12 of 9" tube 6
Coffee cake,fat-free,store-bought 1 serving (2 oz.) 3
Coffee cake,store-bought 1 serving (2 oz.) 5
Coffee drink,Jamaican,store-bought 1 cup (8 fl. oz.) 2
Coffee drink,latte or mocha,with milk 1 bottle or 1 can (10 fl. oz.) 4
Coffee mix,flavored,sugar-free (prepared according to
1 cup (8 fl. oz.) prepared 1
package directions)
Coffee mix,flavored,with sugar (prepared according to
1 cup (8 fl. oz.) prepared 1
package directions)
Coffee substuitute or cereal beverage powder 1 tsp. 0
Cognac 1 1/2 fl. oz. 2
Coleslaw 1/2 cup 3
Coleslaw,fast food 1 serving 5
Coleslaw,store-bought 1/2 cup (3 1/2 oz.) 4
Concentrated yeast extract 1 tsp. 0
Cookies (any type other than the following
2 small (1 oz.) 3
listings),homemade or packaged
Cookies,amaretti 1 (1" diameter) 2
Cookies,bar 1 (1" x 4") 3
Cookies,fig bar 2 bars (1 oz.) 2
Cookies,fortune 1 1
Cookies,fruit bar,any type 2 bars (1 oz.) 2
Cookies,gingerbread 1 (2" diameter) 2
Cookies,gingersnap 2 (1/2 oz.) 1
Cookies,reduced-calorie 2 small (1 oz.) 2
Cookies,sugar-free,store-bought 2 small (1 oz.) 2
Cookies,vanilla wafers 3 (1/2 oz.) 2
Cookies,vanilla wafers,reduced-fat 3 (1/3 oz.) 1
Coq au vin 2 cups (7 oz.) 13
Coquilles St. Jacques 2 shells 9
Corn,baby (ears) 1 cup 1
Corn,breaded,frozen (prepared without fat) 6 (3 oz.) 4
Corn,kernels or cream-style 1 cup (6 oz.) 2
Corn bread 2" square 2
Corn chips 10 large or 30 small (1 oz.) 4
Corn chowder,canned (made with low-fat or skim milk) 1 cup 4
Corn chowder,canned (made with whole milk) 1 cup 5
Corn chowder soup in a cup 1 (1 oz. dry) 3
Corn dog 1 (2 3/4 oz.) 5
Cornflake crumbs 3/4 oz. (5 tbsp.) 2
Cornish hen,without skin,cooked 1/2 hen 4
Cornish hen,with skin,cooked 1/2 hen 9
Cornmeat,cooked 1/4 cup (2 oz.) 4
Cornmeat,uncooked 2 tbsp. (1/2 oz.) 1
Cornmeal mix,self-rising 2 tbsp. (3/4 oz.) 1
Corn nuts 1/2 cup (1 1/2 oz.) 4
Corn on the cob 1 small ear (5") or 4 oz. 1
Cornstarch 1 tsp. 1
1 cup cooked (6 oz.) or 2 oz.
Couscous,(semolina) 3
uncooked
Couscous in a cup 1 (2 oz. dry) 4
Crab,deviled 1/2 cup 5
Crab,stuffed,frozen 1 (3 oz.) 3
2 (each 2 1/4 oz. or 3"
Crab cakes 7
round)
Crabmeat,artificial 1/2 cup (3 oz.) 2
Crabmeat,canned 1/2 cup or 4 oz. 2
Crabmeat,cooked 1/2 cup (2 oz.) 1
Crab puffs 6 (1 1/2" rounds) 7

Crab Rangoon 1 large (4 1/2") or 5 mini 4
Crab Rangoon,frozen 8 (5 1/4 oz.) 11
Cracker meal 3 tbsp. 2
Crackers 1 oz. 3
Crackers,cheese squares,mini,regular, or reduced-fat 1 oz. 3
Crackers,fat-free 2 (3/4 oz.) 1
Crackers,snack,with filling (cheese,wheat,rye,toast, or
wafer crackers with cheese,peanut butter, or cream 6 (1 1/4 oz.) 5
cheese filling)
Cranberries,dried 1/4 cup (1 1/2 oz.) 2
Cranberries,fresh 1 cup (4 oz.) 1
Cranberry juice cocktail,low-calorie 1 cup (8 fl. oz.) 1
Cranberry juice cocktail,regular 1/2 cup (4 fl. oz.) 1
Cranberry sauce 1/4 cup 2
Crayfish,canned 1/2 cup or 4 oz. 2
Crayfish,cooked 1/2 cup (2 oz.) 1
Cream,clotted (English double devon cream) 2 tbsp. 4
Cream,light (coffee/table cream) 2 tbsp (1fl. oz.) 2
Cream,medium 2 tbsp. (1 fl. oz.) 2
Cream,whipped,homemade (no sugar added) 1/4 cup 3
Cream,whipping,heavy or light 2 tbsp. (1 fl. oz.) 3
Cream cheese, light or whipped 2 tbsp. (1 oz.) 1
Cream cheese,nonfat 4 tbsp. (2 oz.) 1
Cream cheese,regular 1 tbsp. (1/2 oz.) 1
Cream cheese,tofu 2 tbsp. (1 oz.) 2
Creamer,nondairy 2 tbsp liquid (1 fl. oz.) 1
Creamer,nondairy 1 tbsp. powder 1
Creamer,nonfat,flavored 2 tbsp. liquid (1 fl. oz.) 1
Cream pie,with fruit 1/8 of 9" one-crust pie 9
Cream pie,without fruit 1/8 of 9" one-crust pie 9
1 slice (4 3/4 oz.) of one-
Cream pie,with or without fruit,frozen 10
crust pie
Cream puff 1 (2 oz.) 9
Creme caramel 1 cup 5
Creme fraiche 2 tbsp. 3
Creole,chicken,without rice 1 1/2 cups 9
Creole,fish,without rice 1 1/2 cups 6
Creole,shrimp,store-bought 1 cup (9 1/2 oz.) 5
Crepes 2 (6" diameter) 5
Crepes,chicken 2 16
Crepes,seafood 2 13
Crepes suzette 2 12
Crispbreads 3/4 oz. 1
Croissant,chocolate-filled 1 (5" long) or 1 3/4 oz. 6
Croissant,plain 1 (5" long) or 1 3/4 oz. 5
Croque Monsieur 1 8
Croquettes,beef 2 (each 2 1/2 oz.) 10
Croquettes,chicken 2 (each 2 1/2 oz.) 9
Croutons,homemade 1/2 cup 4
Croutons,packaged 1/2 cup (1 oz.) 3
Croutons,packaged,fat-free 1/2 cup (1 oz.) 2
Cruller 1 small or 1/2 large (1 oz.) 3
Crumpet 1 2
Cucumber 1 cup,1 medium, or 4 oz. 0
Cupcake,with icing,creme-filled,store-bought 1 (1 1/2 oz.) 3
Cupcake,with icing,unfilled 1 (3" diameter) 5
Currants,dried 1/4 cup (1 1/2 oz.) 2
Currants,fresh 1 cup (4 oz.) 1
Curry,beef,chicken, or lamb 1 cup 9
Custard 1 cup 6
Custard pie 1/8 of 9" one-crust pie 7
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D
Name Amount Points
Daikon 1 cup 0
Daiquiri 1 (3 fl. oz.) 3
Daiquiri mix 1/2 cup (4 fl. oz.) mix 3
Dairy shake,reduced-calorie 1 packet 2
Danish,fast food 1 8
Danish,store-bought 1 (2 1/4 oz.) 6
Date nut bread 1 slice (5" x 1/2") 5
Dates,dried 1/4 cup (5 dates) 2
Dates,fresh 2 (3/4 oz.) 1
Dhansak 1 cup 6
Dip,any type 2 tbsp. 2
Dip,Artichoke,baked 1/4 cup 6
Dip,Spinach 1/4 cup 5
Dolma 4 4
Dolma,store-bought 4 (3 1/2 oz.) 3
4 oz. meat witth onion,tomato and 2
Donair 14
tbsp. sauce
Donair sauce 2 tbsp. 2
Doro wat 1 cup 7
Doughnut holes,yeast,glazed 2 3
Doughnuts,any type,store bought 1 (2 oz.) 5
Doughnuts,cake-type 1 (3" diameter) 6
Doughnuts,cake-type,sugared or glazed 1 (3 " diameter) 6
Doughnut,cake-type,with icing 1 (3" diameter) 7
Doughnut,holes,yeast,glazed 2 3
Doughnuts,mini,chocolate-covered,store-
3-4 doughnuts (2 oz.) 7
bought
Doughnuts,mini,powdered sugar-
3-4 doughnuts (2 oz.) 6
covered,store bought
Doughnuts,with creme filling 1 (3 1/2"x 2 1/2" oval) 8
Doughnuts,yeast,plain or glazed 1 (3 " diameter) 6
Doughnuts,yeast,with jelly filling 1 (3 1/2" x 2 1/2" oval) 7
Duck,wild or domestic,without skin,cooked 1/4 duck (3 1/2 oz. without bone) 5
Duck,wild or domestic,with skin,cooked 1/4 duck (3 1/2 oz. without bone) 13
Duck a l orange 1/4 duck with 2 tsbp. sauce 19
Duck sauce 1 tbsp. 1
Duck with fruit sauce 1/4 duck with skin and 1/2 cup sauce 13
Dumplings,beef or pork,fried 4 11
Dumplings,beef or pork,steamed 4 6
Dumplings,chicken,fried 4 9
Dumplings,chicken,steamed 4 4
Dumplings,shrimp,fried 4 9
Dumplings,shrimp,steamed 4 4
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E
Name Amount Points
Eclair 1 (4" long) 9
Egg and cheese sandwich,fast-food 1 8
Egg drop soup 1 cup 1
Egg foo yung,Beef 1 (3" diameter) 4
Egg foo yung,Chicken 1 (3" diameter) 4
Egg foo yung,Pork 1 (3" diameter) 5
Egg foo yung,Shrimp 1 (3" diameter) 4
Eggnog,reduced-calorie,without liquor 1/2 cup (4 fl. oz.) 3
Eggnog,with liquor 1/2 cup (4 fl. oz.) 4
Eggnog,without liquor 1/2 cup (4 fl. oz.) 4
Eggnog,store-bought,without liquor 1/2 cup (4 fl. oz.) 5
Eggplant,cooked 1 cup (3 oz.) 0
Eggplant Parmigiana,frozen 5 oz. 4
Eggplant Parmigiana,without sauce 1 serving (3" x 4") 11
1 serving (3" x 4"),with 1/2 cup Italian
Eggplant Parmigiana,with sauce 13
tomato sauce
Egg roll,Beef 1 (4 1/2" long) 5
Egg roll,Chicken 1 (4 1/2" long) 4
Egg roll,Chicken,store-bought 1 (3 oz.) 3
Egg roll,Pork 1 (4 1/2" long) 5
Egg roll,Pork,store-bought 1 (3 oz.) 3
Egg roll,Shrimp 1 (4 1/2" long) 4
Egg roll,Shrimp,store-bought 1 (3 oz.) 3
Egg roll,Vegetable 1 (3 oz.) 3
Egg roll snacks,pork,shrimp, or
3 oz. 3
vegetable,store-bought
Egg roll wrapper 1 (1/2 oz.) 1
Eggs,Deviled 2 stuffed halves 4
Eggs,Fried 1 large 2
Eggs,scrambled 2 2 or 1/2 cup 5
Eggs,substitute,fat-free 1/4 cup 1
Eggs,scrambled 1/4 cup.>2/td>
Eggs,scrambled 2 (scrambled with 2 tsp. fat) 6
Eggs,scrambled,fast food 1 serving 4
Egg salad 1/2 cup 7
Egg salad sandwich 1 10
2 English muffin halves with 2 eggs and
Eggs Benedict 16
1/4 cup hollandaise sauce
Egg substitute,fat-free 1/4 cup 1
Egg white 1/2 0
Egg whites 3 1
Elderberries 1 cup (5 oz.) 1
Elk,cooked 1 oz. 1
Empandas 2 (3" diameter) 3
Emu,cooked 1 oz. 1
Enchilada,beef,cheese,or chicken,store-
1 (4 1/2 oz.) 4
bought
Enchilada meal,beef,cheese, or chicken,frozen
1 (11 1/2 oz.) 7
(2 enchiladas,beans, & rice)
Enchiladas,beef,cheese or pork 2 12
Enchiladas,chicken 2 11
Enchilada sauce 1/2 cup (4 oz.) 1
Endive,Belgain (French) 1 cup (2 oz.) 0
Escargots 9 snails with 2 tbsp. butter 9
Escarole 1 cup 0
Escarole soup,canned 1 cup 1
Etouffee,crawfish or shrimp,store-bought 1 cup (9 oz.) 8
Etouffee mix 2 tbsp. mix 1
Back to Top
F
Name Amount Points
Fadge 1 cup 3
Fajita kit,beef or chicken,frozen (prepared according
2 (7 1/2 oz.) 5
Fajitas,Beef 2 11
Fajitas,Chicken 2 8
Fajitas,Pork 2 13
Fajitas,Shrimp 2 8
1 large pita with 4 falafel patties
Falafel in pita 13
(each 2" diameter or 1/2 oz.)
Falafel patties 4 (each 2" diameter or 1/2 oz.) 10
Falafel patties, from mix (prepared according to
2 4
package directions)
Fennel (anise,sweet anise, or finocchio) 1 cup or 1 oz. 0
Fettuccini Alfredo 1 cup 16
Fettuccini Alfredo,frozen 1 cup (7 oz.) 7
Fettuccini with broccoli and chicken in Alfredo
1 cup (8 oz.) 9
sauce, frozen
Fiddlefern (fiddlehead greens) 1 cup 0
Fig,dried 1 (3/4 oz.) 1
Fig,fresh 1 (2 oz.) 0
Filo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Fish,Anchovies,canned in oil,drained 6 1
Fish,Baked,stuffed 1 serving 8
Fish,Bass,striped,cooked 1 fillet (6 oz.) 5
Fish,Blackened 1 fillet (6 oz.) 12
Fish,Bluefish,cooked 1 fillet (6 oz.) 6
Fish,Carp,cooked 1 fillet (6 oz.) 7
Fish,Catfish,cooked 1 fillet (6 oz.) 6
Fish,Cod,cooked 1 fillet (6 oz.) 4
Fish,Dried 1 oz. 2
Fish,Eel 1 oz. 2
Fish,Flounder 1 fillet (6 oz.) 4
Fish,Fried 1 fillet (6 oz.) 12
Fish,Grouper 1 fillet (6 oz.) 4
Fish,Haddock,cooked 1 fillet (6 oz.) 4
Fish,Halibut,cooked 1 fillet (6 oz.) 5
Fish,Herring,cooked 1 oz. 1
Fish,Mackeral,canned 1/2 cup 3
Fish,Mackeral,cooked 1 fillet (6 oz.) 8
Fish,Mahimahi(dolphinfish),cooked 1 fillet (6 oz.) 4
Fish,Perch,cooked 6 oz. 4
Fish,Pike,cooked 1 fillet (6 oz.) 4
Fish,Pollock,cooked 6 oz. 4
Fish,Pompano,cooked 6 oz. 9
Fish,Rockfish,cooked 1 fillet (6 oz.) 4
Fish,Salmon,canned 1/2 cup (4 oz.) 4
Fish,Salmon,cooked 1 fillet (6 oz.) 7
Fish,Salmon,grilled,frozen 3 oz. 2
Fish,Salmon,smoked 1 oz. 1
Fish,Sardines,canned in oil,drained 5 3
Fish,Smelt,cooked 1 oz. 1
Fish,Snapper,cooked 1 fillet (6 oz.) 4
Fish,Sole,cooked 1 fillet (6 oz.) 4
Fish,Stuffed,frozen 1 (5 oz.) 5
Fish,Swordfish,cooked 1 steak (6 oz.) 4
Fish,Trout,cooked 1 fillet (6 oz.) 8
Fish,Trout,rainbow,cooked 1 fillet (6 oz.) 6
Fish,Tuna,canned in oil,drained 1/2 cup 5
Fish,Tuna,canned in water 1/2 cup 3
Fish,Tuna,cooked 1 fillet (6 oz.) 6
Fish,Tuna,grilled,frozen 1 oz. 2
Fish,Whitefish,smoked 2 oz. 1
Fish,Whiting,cooked 6 oz. 4
Fish amandine 1 fillett (6 oz.) 13
Fish and brewis 1 cup 13
Fish and cheese sandwich,fried,fast food 1 13
5 oz. fish fillet with 20 chips
Fish and chips 16
(french-fries)
Fish fillet,battered,frozen (prepared without fat) 1 small (3 oz.) 5
Fish fillet,grilled,with garlic butter,frozen 1 (3 3/4 oz.) 3
Fish fillet,grilled,with lemon pepper,frozen 1 (3 3/4 oz.) 3
Fish fillets,breaded,frozen (prepared without fat) 2 (3 3/4 oz.) 7
Fish fillets,light,breaded,frozen (prepared without
3 1/4 3
fat)
Fish fillet,sandwich,frozen 1 (4 1/2 oz.) 8
Fish portions,breaded or battered, prepared from
3 oz. 5
minced fish,frozen (prepared without fat)
Fish sticks,breaded,frozen 4 4
Fish Veronique 6 oz. 11
Flan 3/4 cup 8
Flanken 2 slices (4 oz.) 8
Flatbreads 3/4 oz. 1
Flauta,Beef 1 (6" x 1 1/4") 12
Flauta,Chicken 1 (6" x 1 1/4") 10
Flauta,Pork 1 (6" x 1 1/4") 11
Flour,any type 1 tsp. 0
Flour,any type 3 tbsp. (3/4 oz.) 1
Flour,Potato 1 tsp. 0
Flour,Potato 1/4 cup 2
Flour,soy 1/4 cup 2
Flour,White 1 cup 9
Flour,White 3 tbsp. 1
Flour,White 1 tsp. 0
Flour,Whole Wheat 1 cup 8
Flour,Whole Wheat 3 tbsp. 1
Flour,Whole Wheat 1 tsp. 0
Focaccia 1 piece (10" diameter) 25
Focaccia bread,any type,store-bought 2 oz. 3
Fondue,cheese 1/2 cup fondue with 2 oz. bread 12
Frankfurter,Rolls,light 1 (1 1/2 oz.) 2
Frankfurter,Rolls,reduced-calorie 1 (1 1/2 oz.) 1
Frankfurter,Rolls,regular 1 (1 1/2 oz.) 3
Frankfurter,beef and pork,regular 1 (1 3/4 oz.) 5
Frankfurter,beef and pork,fat-free 1 (1 3/4 oz.) 1
Frankfurter,beef and pork,light 1 (1 3/4 oz.) 2
Frankfurter,beef and pork, with cheese 1 (1 3/4 oz.) 5
Frankfurter,chicken 1 (2 oz.) 4
Frankfurter,turkey 1 (2 oz.) 3
Frankfurter,turkey,fat-free 1 (1 1/2 oz.) 1
Frankfurter,turkey,light 1 (2 oz.) 3
Franks in blankets,frozen 6 (3 oz.) 9
20 (each about 4 1/2" long) or 2
French fries 10
oz.)
French fries,fast food 1 large serving 13
French fries,fast food 1 medium serving 10
French fries,fast food 1 small serving 6

French fries,frozen,baked 15 (3 oz.) 2
French toast 2 slices 7
French toast,frozen,baked 2 slices (4 oz.) 5
French toast sticks,fast food,without syrup 6 12
French toast sticks,frozen 3 (2 1/2 oz.) 6
Fried ice cream 1 scoop (1/2 cup) 9
Fritters,corn 3 (each 2 1/2" x 2") 5
Fritters,vegetable 1 cup 10
Frog's legs,fried 2 (3 oz. with bone) 4
Fromage frais (soft cheese with fruit) 3 1/2 oz. 3
Frosting,store-bought,regular or reduced-fat 2 tbsp (1 oz.) 3
Fructose 1 tbsp 1
Fruit,candied 2 tbsp. 1
Fruit,dried,mixed 1/4 cup (1 1/2 oz.) 2
Fruit,spreadable 1 1/2 tbsp. 1
Fruit butter,any type 1 tbsp. 1
1 slice (2 1/2" x 1 3/4" x 1/2") or 2
Fruitcake 4
oz.
Fruit cocktail,unsweetened,canned 1 cup (9 oz.) 2
Fruit compote 1/2 cup 4
Fruit drink mix,powdered 8 fl. oz. prepared 2
Fruit-flavored pieces 1 package 2
Fruit-flavored rolls 1 large 1
Fruit-flavored rolls 1 small 1
Fruit ice 1 scoop (1/2 cup) 3
Fruit juice,combined,any type 1/2 cup (4 fl. oz.) 1
Fruit juice bar,frozen 1 (2 1/2 oz.) 1
Fruit juice bars,no sugar added,frozen 2 (each 2 oz.) 1
Fruit juice cup,frozen 1 (6 1/2 oz.) 3
Fruit pie,individual,store-bought 1 (4 1/2 oz.) 10
Fruit pie filling,canned 1/3 cup (3 oz.) 2
Fruit pie filling,light,canned 1/3 cup (3 oz.) 1
Fruit salad 1 cup (9 oz.) 2
Fudge,plain 1 piece (1" x 2") or 1 oz. 3
Funnel cake 1/2 (8" diameter) 12
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G
Name Amount Points
Garlic bread 1 slice (1 oz.) 4
Garlic bread,frozen 1 piece 4
Gazpacho 1 cup 5
Gazpacho,canned 1 cup 1
Gefilte fish 1 piece (2 1/2 oz.) 2
Gelatin,fruit flavored 1/2 cup prepared 2
Gelatin,fruit flavored,sugar free 1/2 cup prepared 0
Gelatin-fruit mold 1/2 cup 3
General Tso's chicken 1 cup 15
Gherkins,fresh 1 cup or 1 medium 0
Giardeniera (vegetable medley, without olives, packed in
1 cup 0
vinegar)
Gin 1 jigger ( 1 1/2 fl. oz.) 2
Gin and tonic 1 ( 6 fl. oz.) 4
Gingerbread 3" square 6
Gin gimlet 1 (2 1/2 fl. oz.) 3
Gizzards,cooked 1 oz. 1
Gnocchi,any type 1 cup 7
Gnocchi,cheese 1 cup 13
Gnocchi,potato 1 cup 4
Gnocchi,spinach 1 cup 9
Goat meat,cooked 1 oz. 1
Gobo (burdock) 1/2 cup (2 oz.) 1
Goose,wild,cooked 1 oz. 1
Gooseberries 1 cup (5 oz.) 1
Gourd,white,flowered 1 cup 0
Graham cracker crumbs 2 tbsp. 1
2 (2 1/2" squares) or 1/2
Graham crackers 1
oz.
Graham crackers,chocolate-covered 2 (1/2 oz.) 2
Graham crackers,mini,any variety 3/4 oz. 2
Granola bar,any type other than chocolate-covered 1 (1 oz.) 3
Granola bar,chocolate-covered 1 (1 1/3 oz.) 4
Granola bar,reduced-calorie 1 (1 oz.) 2
Grapefruit 1 (16 oz.) 2
Grapefruit juice,any type 1/2 cup (4 fl. oz.) 1
Grapefruit sections 1 cup (9 oz.) 1
Grape juice (carbonated or non-carbonated) 1/2 cup (4 fl. oz.) 1
Grape leaves 1 cup 0
Grapes 1 cup, 20 small or 12 large 1
Gravy,beef,chicken or turkey,canned 1/4 cup 1
Gravy,brown 1/4 cup 2
Gravy,cream 1/4 cup 3
Gravy,fat-free,canned 1/2 cup 1
Gravy,sausage,canned 1/4 cup 2
1 steak with gravy (4 3/4
Gravy and salisbury steak,frozen 4
oz.)
Gravy and sliced beef,canned 1/2 cup (5 oz.) 6
2 slices with gravy (4 3/4
Gravy and sliced beef,frozen 2
oz.)
2 slices with gravy (4 3/4
Gravy and sliced turkey,frozen 2
oz.)
Greek salad,with dressing 3 cups 8
Green papaya 1 cup 1
Greens
1 cup 0
(beet,chard,collard,dandelion,kale,mustard,turnip),cooked
Green tea ice cream 1 scoop (1/2 cup) 4
Grouper 1 fillet (6 oz.) 4
Guacamole 1/4 cup 2
Guacamole,store-bought 1/4 cup (2 oz.) 2
Guava 1 (4 oz.) or 1/3 pulp 1
Guinea hen,cooked 1 oz. 1
Gum,chewing,with sugar or sugarless 1 stick or piece 0
Gumbo,seafood,with rice 1 cup 3
Gumbo,seafood,with rice,store-bought 1 cup (9 oz.) 5
Gumbo,with rice mix 1/4 cup mix (1 1/2 oz.) 3
Gumbo base (seasoning mix) 1 1/2 tbsp. (1/2 oz.) 1
Gumdrops 8 (1 oz.) 3
Gyro 1 (6") 12
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H
Name Amount Points
Haddock 1 fillet (6 oz.) 4
Half and Half 2 tbsp.(1 fl. oz.) 1
Halibut 1 fillet (6 oz.) 4
Halvah 1 piece (2" x 1 3/4" x 1") 5
Halvah,store-bought 1 1/2 oz. 6
1 slice, 1/2 cup cubed or shredded or 2
Ham,cooked 3
oz.
Ham,glazed, with pineapple 4 oz. ham with 1/2 pineapple slice 6
Ham and cheese sandwich,grilled 1 15
Hamantaschen 1 piece (3" diameter) 3
Hamburger,microwave,frozen 1 small (1 1/2 oz.) 3
Hamburger bun, 1 3
Hamburger bun,light, 1 2
Hamburger bun,reduced-calorie 1 1
Hamburger,dinner in a box 1 cup prepared 7
Hamburger,Large,fast-food 1 13
Hamburger,microwave,frozen 1 small (1 1/2 oz.) 3
Hamburger,Small,fast-food 1 6
Hamburger,without mayonnaise,lettuce &
1 9
tomato
Haroset 1 cup 4
Hash,corned beef,canned 1 cup 10
Hash,roast beef,canned 1 cup 9
Hazelnut and chocolate spread 1 tbsp. (1/2 oz.) 2
Hazelnuts 20 nuts (1 oz. shelled) 4
Heart,Beef,cooked 1 oz. 1
Heart,Chicken,cooked 1 oz. 1
Hearts of palm (palmetto) 1 cup (7 oz.) 0
Herring,chopped 1/4 cup 4
Herring,cooked 1 oz. 2
Herring,pickled 1/2 cup 2
Herring fillets,store-bought 1/4 cup (2 oz.) 3
Herring in cream sauce,store-bought 1/4 cup (2 oz.) 3
Herring in wine sauce,store-bought 1/2 cup (2 oz.) 2
Herring salad 1/4 cup (2 oz.) 3
Highball 1 (6 fl. oz.) 3
Hoisin sauce 1 tsp. 0
Hollandaise sauce 1/4 cup 8
Hollandaise sauce,store-bought 1/4 cup (2 oz.) 4
Hominy,whole 1 cup cooked 2
1 cup cooked (9 oz.) or 1 1/2 oz.
Hominy grits 2
uncooked
Honey 1 tbsp. 1
Honey 1 cup 20
Honey bun,glazed 1 (4' x 3" oval) 6
Honey cake 1 slice (5" x 3" x 1") 7
Honey roll 1 5
Honeydew melon 1/8 (6 oz.) or 1 cup 1
Horseradish,prepared 1 tbsp. 0
Horseradish sauce,store-bought 2 tbsp. (1 oz.) 3
Horseradish tree leaves (marongay) 1 cup or 1 oz. 0
Hot and sour soup 1 cup 2
Hot chocolate,homemade,without whipped
1 cup (8 fl. oz.) 6
topping
Hot chocolate,homemade,with whipped
1 cup (8 fl. oz.) 7
topping
Hot dog sauce 1/4 cup (2 oz.) 1
Huevos rancheros 2 eggs on 2 tortillas 14
Hummus,any type 1/4 cup 3
Hummus,store-bought 1/4 cup 2
Hunan Beef 1 cup 9
Hush puppies 2 4
Hush puppies,frozen (prepared without fat 3 (2 oz.) 2
Hush puppy mix 1/4 cup mix (1 oz.) 3
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I
Name Amount Points
Ice cream,fat-free,no sugar added 1 scoop (1/2 cup) 2
Ice cream,fat-free,sweetened with sugar 1 scoop (1/2 cup) 2
Ice cream,fried 1 scoop (1/2 cup) 11
Ice cream,light,no sugar added 1 scoop (1/2 cup) 2
Ice cream,light,sweetened with sugar 1 scoop (1/2 cup) 3
Ice cream,premium 1 scoop (1/2 cup) 7
Ice cream,regular 1 scoop (1/2 cup) 4
Ice cream bar,chocolate-covered 1 (3 fl. oz.) 5
Ice cream bar,chocolate-covered,with crisp
1 (1 1/2 oz.) 3
rice,no sugar added
Ice cream bar,chocolate-covered,with crisp
1 (2 oz.) 5
rice,sweetened with sugar
Ice cream cone,plain or sugar 1 small 1
Ice cream sandwich 1 4
Ice cream sandwich,reduced-calorie 1 4
Ice cream soda 1 (12 fl. oz.) 8
1 scoop (1/2 cup) ice cream with
Ice cream sundae 8
syrup,nuts, and whipped topping
Ice cream sundae cone 1 (3 1/2 oz.) 8
Ice pop,fruit-flavored 1 (1 3/4 fl. oz.) 1
1 envelope prepared with 1 cup reduced-
Instant breakfast 5
fat(2%) milk
1 envelope prepared with 1 cup fat-free
Instant breakfast 4
milk
1 envelope prepared with 1 cup whole
1 envelope prepared with 1 cup whole
Instant breakfast 6
milk
Irish brown stew 1 cup 7
Irish coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 4
Irish soda bread 1/12 of 8" round loaf or 3 1/2 oz. 5
Italian Ice,resturant prepared 1/2 cup 1
Italian toast snacks,store-bought 4 (1 oz.) 3
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J
Name Amount Points
Jackfruit 1/2 cup 2
Jalapenos,stuffed (prepared without fat) 2 (each 1 oz.) 4
Jambalaya,chicken,with rice 1 1/2 cups 9
Jambalaya,fish,with rice 1 1/2 cups 7
Jambalaya mix 1/4 cup (1 1/2 oz.) 3
Jam,jelly, or preserves 1 tbsp. 1
Jelly beans 10 (1 oz.) 2
Jerusalem artichokes (sunchokes) 1 cup (5 oz.) 0
Jicama (yam bean root,chop suey root,Chinese yam) 1 cup or 4 oz. 0
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K
Name Amount Points
Kabobs,beef,chicken, or lamb 2 skewers 8
Kabobs,fish 2 skewers 6
Kasha (buckwheat groats) 1 cup cooked or 2 oz. uncooked 3
Kasha varnishkes 1 cup 4
Kataifi 1 piece (2" long) 5
Ketchup 1/4 cup 1
Key Lime pie 1/8 of 9" one-crust pie 12
Kheer 1/2 cup 5
Kibbe,baked 3 (1 1/2" squares) 3
Kibbe,uncooked 1/2 cup 4
Kidney,cooked 1/2 cup (2 oz.) 2
Kim Chee (Korean-style pickled vegetables) 1 cup (4 oz.) 0
Kishke 1 small piece 4
Kiwi fruit 1 (4 oz.) 1
Knish,any type 1 (3 1/2" square) 6
Knish,potato,store-bought 1 (4 1/2 oz.) 3
Knockwurst 2 oz. 5
Kohlrabi,cooked or uncooked 1 cup or 2 medium 0
Kreplachs,boiled 2 (each 4" x 3" x 3") 5
Kreplachs,fried 2 (each 4" x 3" x 3") 7
Kreplachs,frozen 4 (3 oz.) 4
Kugel,lukschen 1 piece (3" x 3 1/4") 7
Kugel,noodle,store-bought 1/2 cup (4 oz.) 3
Kugel,potato 1 piece (3" x 3 1/4") 3
Kugel,potato,store-bought 1/2 cup (3 1/2 oz.) 4
Kumquats 10 small or 5 medium (3 oz.) 1
Kung pao chicken 1 cup 16
Kung pao sauce 2 tbsp. 1
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L
Name Amount Points
Ladyfingers,store-bought 1 large or 2 small (1/2 oz.) 1
Lamb,ground,cooked 1/2 cup (2 oz.) 4
1 slice,1 chop,1/2 cup cubed or
Lamb,regular,cooked 4
shredded or 2 oz.
Lamb,lean (leg and loin cuts with all visible fat 1 slice,1chop,1/2 cup cubed or
3
trimmed),cooked shredded or 2 oz.
Lamb,biryani 1 cup 12
Lamb's quarters,cooked 1 cup 1
Lamb stew 1 cup 5
Lard 1 tbsp. 3
Lasagna,cheese,with tomato sauce,frozen 1 package (10 oz.) 8
Lasagna,chicken,frozen 1 cup (7 oz.) 5
Lasagna,vegetable,frozen 1 cup (7 1/2 oz.) 5
Lasagna,with meat 1 cup 6
Lasagna,with meat sauce,frozen 1 cup (7 1/2 oz.) 6
Lasgana noodles,uncooked 2 1/2 or 2 oz. 4
Lasagna,vegetable,frozen 1 cup 5
Lasagna,vegetarian,with cheese 1 serving 10
Lasagna,vegetarian,with cheese and spinach 1 serving 9
Latte,made with low-fat milk 1 small (8 fl. oz.) 3
Latte,made with fat-free milk 1 small (8 fl. oz.) 2
Latte,made with whole milk 1 small (8 fl. oz.) 3
Latte,made with low-fat milk 1 tall (12 fl. oz.) 4
Latte,made with fat-free milk 1 tall (12 fl. oz.) 2
Latte,made with whole milk 1 tall (12 fl. oz.) 5
Latte,made with low-fat milk 1 grande (16 fl. oz.) 4
Latte,made with fat-free milk 1 grande (16 fl. oz.) 3
Latte,made with whole milk 1 grande (16 fl. oz.) 6
Lavash 1/4 of 10" cracker or 2 1/4 oz. 6
Leeks,cooked or uncooked 1 cup or 2oz. 0
Lemon 1 0
Lemonade 1 cup (8 fl. oz.) 2
Lemon grass chicken 1 cup 8
1/3 cup or 2 oz. cooked or 3/4 oz.
Lentils,dry 1
uncooked
Lentil soup 1 cup 3
Lentil soup,canned 1 cup 2
Lentil soup in a cup 1 (2 oz. dry) 3
Lettuce,any type 1 cup 0
Lichees,fresh 10 medium (6 oz.) 1
Licorice 1 oz. 2
Linguine,with red clam sauce 1 cup linguine with 1/2 cup sauce 6
Linguine,with white clam sauce 1 cup linguine with 1/2 cup sauce 8
Liqueurs,any type 1 jigger (1 1/2 fl. oz.) 4
Liquor (gin,rum,scotch,tequila,vodka,whiskey) 1 jigger (1 1/2 fl. oz.) 2
Liver,beef,cooked 1 slice or 1/2 cup (2 oz.) 2
Liver,chopped 1/4 cup 5
1 slice (4 1/4" x 1 1/2" x 1/2") or 2
Liver pate 3
oz.
Livers,chicken,cooked 1/2 cup (2 oz.) 2
Liver with bacon 2 slices (4 oz.) 9
Liver with onions 2 slices (4 oz.) 7
Liverwurst 1 oz. 3
Lobster bisque 1 cup 5
Lobster bisque,canned,made with low-fat or skim
1 cup 2
milk
Lobster bisque,canned,made with whole milk 1 cup 3
Lobster Cantonese 1 cup 9
Lobster meat,canned 1/2 cup or 4 oz. 2
Lobster meat,cooked 1/2 cup (2 oz.) 1
Lobster Newburg 1 cup 11
Lobster,roll sandwich 1 5
Lobster salad 1/2 cup 4

Lobster salad sandwich 1 8
1 (1 1/4 pound lobster or 4 1/2 oz.
Lobster,steamed 3
lobster meat)
Lobster thermidor 1 cup 16
Loganberries 1 cup (5 oz.) 1
Lollipop 1 (2 1/4" diameter) 1
Lo mein,with beef,chicken, or pork 1 cup 8
Lo mein,with shrimp 1 cup 8
Loquats 10 (6 oz.) 1
Lotus root,cooked 1 cup or 16 slices 1
Luncheon meat,canned 2 oz. 5
Luncheon meat,canned,light 2 oz. 3
Luncheon meat,fat-free 2 oz. 1
Luncheon meat,lean (less than 2g fat per oz), 1
1 slice or 1 oz. 1
slice or 1 oz.
Luncheon meat,regular(4 grams fat or more per
1 slice (1 oz.) 2
oz.)
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M
Name Amount Points
Macadamia nuts 12 nuts (1 oz. shelled) 5
Macaroni 3
uncooked
Macaroni and cheese 1 cup 7
Macaroni and cheese,frozen 1 cup (7 1/2 oz.) 6
Macaroni and cheese,package mix 1 cup prepared 9
Macaroni and cheese in a cup 1 (2 oz. dry) 5
Macaroni salad 1/2 cup 6
Macaroni salad,store-bought 1/2 cup (3 3/4 oz.) 5
Macaroons 2 2
Mackarel,canned 1/4 cup or 2 oz. 2
Mackarel,cooked 1 fillet (6 oz.) 8
Mahi mahi (dolphin fish),cooked 1 fillet (6 oz.) 4
Mandarin orange,fresh 1 (6 oz.) 1
Mandarin orange,unsweetened,canned 1 cup (8 oz.) 2
Mandlebrot 2 slices (3" x 2" x 1/2") 3
Mango 1 (8 oz.) 2
Manhattan 1 (2 fl. oz.) 3
Manhattan clam chowder 1 cup 5
Manhattan clam chowder,canned 1 cup 2
Manicotti,cheese,without sauce,frozen 2 (5 1/2 oz.) 6
Manicotti,cheese,wtih tomato sauce,frozen 1 package (10 oz.) 8
Manicotti shells,dry 2 (1 oz.) 2
Manicotti with meat sauce 2 shells with 1/2 cup sauce 15
Manicotti with tomato sauce 2 shells with 1/2 cup sauce 11
Maraschino cherry 1 0
Margarine,fat-free 4 tbsp. 1
Margarine,reduced-calorie (stick) 1 1/2 tsp. 1
Margarine,reduced-calorie (tub) 2 tsp. 1
Margarine,regular 1 tsp. 1
Margarine,squeeze 1 tsp. 1
Margarita 1 (4 fl. oz.) 5
Margarita mix 1/2 cup (4 fl. oz.) mix 3
Marinara sauce 1/2 cup 3
Marinara sauce,store-bought 1/2 cup (4 1/2 oz.) 2
Marshmallow creme,store-bought 2 tbsp. (1/2 oz.) 1
Marshmallows 2 medium (1/2 oz.) 1
Martini 1 (2 fl. oz.) 3
Marzipan 1 oz. 3
Matzo,any type 1 board (1 oz.) 2
Matzo ball soup,canned 1 cup 2
Matzo brie 1/4 of 10" round or 1 cup 6
Matzo cake meal 3 tbsp. 2
Matzo cake meal 1 tsp. 0
Matzo farfel 1/4 cup (1/2 oz.) 1
Matzo meal 3 tbsp. 2
Matzo meal 1 tsp. 0
Mayonnaise,fat-free 4 tbsp. 1
Mayonnaise,reduced-calorie 2 tsp. 1
Mayonnaise,regular,commercial and homemade 1 ttsp. 1
Meat,canned 2 oz. 3
Meat,ground,cooked 1 patty (3 oz.) 6
Meat,ground,lean (10% or less fat),cooked 1 patty (3 oz.) 5
Meatballs,without sauce,frozen 6 (3 oz.) 6
2 meatballs (each 1 1/2 "
Meatballs,with tomato sauce diameter) or 3 oz. with 1/2 cup 10
sauce
1 slice (5" x 2 1/2" x 3/4") or 5
Meat loaf 8
1/4 oz.
Meat spread,canned 1/4 cup 3
Melba toast,all varieties 6 rounds or 4 slices (3/4 oz.) 1
Melon balls 1 cup (6 oz.) 1

Menudo (beef tripe and hominy stew),canned 1 cup (8 1/2 oz.) 4
Meringue pie,any type 1/8 of 9" pie 9
Meringue pie,any type,frozen 1 slice (5 oz.) 7
1 (6 fl. oz. with 2 tbsp. whipped
Mexican coffee 3
cream)
Milk,calcium-fortified (1%) 1 cup (8 fl. oz.) 2
Milk,calcium-fortified,skim 1 cup (8 fl. oz.) 2
Milk,evaporated,skimmed or low-fat 1/2 cup (4 fl. oz.) 2
Milk,evaporated,whole 1/2 cup (4 fl. oz.) 3
Milk,instant nonfat dry 1/3 cup powder 2
Milk,lactose-reduced (1%) 1 cup (8 fl. oz.) 2
Milk,lactose-reduced (2%) 1 cup (8 fl. oz.) 3
Milk,lactose-reduced,nonfat 1 cup (8 fl. oz.) 2
Milk,low-fat (1%) or light 1 cup (8 fl. oz.) 2
Milk,low-fat or reduced-fat (2%) 1 cup (8 fl. oz.) 3
Milk,skim,nonfat, or fat-free 1 cup (8 fl. oz.) 2
Milk,sweetened,condensed 1/3 cup (3 fl. oz.) 7
Milk,whole 1 cup (8 fl. oz.) 4
Milk shake,any flavor,fast food 1 9
1/3 cup cooked or 3/4 oz.
Millet 1
uncooked
Mimosa 1 (6 fl. oz.) 2
Mincemeat,store-bought 1/4 cup (2 1/2 oz.) 3
Mincemeat pie,with meat 1/8 of 9" two-crust pie 14
Mincemeat pie,without meat 1/8 of 9" two-crust pie 14
Mince pie,frozen 1 slice (4 1/2 oz.) of two-crust pie 7
Minestrone soup 1 cup 4
Minestrone soup,canned 1 cup 2
Minestrone soup,low-fat,canned 1 cup 2
Minestrone soup in a cup 1 (1 1/2 oz. dry) 2
Mint,chocolate-covered 1 (2 1/2" diameter) 3
Miso (fermented soybean paste) 1 tsp. 0
Miso soup 1 cup 2
Molasses,light or blackstrap 1 tbsp. 1
Mole sauce,brown,store-bought 2 tbsp. (1 oz.) 4
Mole sauce,green,store-bought 2 tbsp. (1 oz.) 4
Moo goo gai pan 1 cup 7
Moose,cooked 1 oz. 1
Moo shoo pork 1/2 cup with 2 pancakes 10
Mornay sauce 1/4 cup 4
Moussaka 1 piece (3" x 4") 12
Mozzarella,breaded,frozen (prepared without fat) 2 pieces (each 1/2 oz.) 3
Mozzarella,fried 2 slices (each 2 3/4" x 1" x 1/2") 10
Muffin,any type (other than bran) 1 large (3" diameter) or 4 oz. 6
Muffin,any type,fast food 1 6
Muffin,any type (other than bran),store-bought 1 large (4 oz.) 10
Muffin,any type (other than bran),store-bought 2 mini (each 1 oz.) 6
Muffin,bran 1 large (3" diameter) or 4 oz. 5
Muffin,bran,store-bought 1 large (4 oz.) 9
Muffin,breakfast (egg and cheese with
sausage,ham, or canadian bacon on English 1 (4 1/2 oz.) 7
muffin),frozen
Muffin,Englixh,any type 1 (2 oz.) 2
Muffin,fat-free 1 small,1/2 large, or 2 oz. 2
Mulberries 1 cup (4 oz.) 1
Muligatawny soup 1 cup 5
Mushroom-barley soup 1 cup 5
Mushroom gravy and charbroiled beef patty,frozen 1 patty with gravy (5 3/4 oz.) 4
Mushrooms 1 cup 0
Mushrooms,breaded,frozen (prepared without fat) 7 (3 oz.) 3
1 cup reconstituted, 4 large, or 16
Mushrooms,dried 0
small
Mushrooms,marinated 1/2 cup 4
Mushrooms,stuffed 4 3
Mushroom soup,cream of 1 cup 8
Mushroom soup,cream of,canned (made with low-fat
1 cup 3
or skim milk)
Mushroom soup,cream of,canned (made with whole
1 cup 4
milk)
Mushroom soup,cream of,low-fat,canned (made with
1 cup 2
Mussels,canned 1/2 cup or 4 oz. 2
Mussels,cooked 1/2 cup (2 oz.) 1
Mussels marinieres 4 mussels with 3 tbsp. sauce 7
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N
Name Amount Points
Naan 1 piece (7" - 8" diameter) 4
Nachos,beef 4 13
Nachos,cheese 4 8
Nachos,cheese and bean 4 9
Nachos,chicken 4 11
1/2 cup tortilla chips with 1/4
Nachos with cheese sauce 5
cup cheese sauce
Nam Prik 1 tbsp. 1
Nebeyaki udon 2 cups 8
Napoleon 1 (4 1/2" x 2" x 1 1/2") 13
Nectar,any type 1/2 cup (4 fl. oz.) 1
Nectarine 1 (4 oz.) 1
New England clam chowder 1 cup 5
New England clam chowder,canned (made with low-
1 cup 3
fat or skim milk)
New England clam chowder,canned (made with whole
1 cup 4
milk)
New England clam chowder,low-fat,canned (made
1 cup 2
Noodles,cellophane,cooked 1 cup 3
Noodles,egg 3
uncooked
Noodles,Oriental (bean thread) 1 cup prepared 4
Noodles and sauce mix 1/2 cup prepared 3
Nuoc cham 1 tbsp. 0
Nuts,mixed, 1 oz. shelled 4
Nuts,wheat-based 1 oz. shelled 5
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O
Name Amount Points
Oat milk,any flavor 1 cup (8 fl. oz.) 2
Oil,vegetable 1 tsp. 1
Oil,vegetable 1 cup 58
Okra,breaded,frozen (prepared without fat) 3/4 cup or 18 (3 oz.) 2
Okra,cooked 1 cup 0
Okra,fried 1 cup 8
Old-fashioned 1 (2 fl. oz.) 3
Olives 10 small or 6 large (1 oz.) 1
Olive spread,store-bought 1 tbsp. (1/2 oz.) 2
Omelet,cheese,2-egg 1 8
Omelet,ham and cheese,2-egg 1 9
Omelet,herb or plain,2-egg 1 6
Omelet,vegetable,2-egg 1 7
Onion,blooming,battered and fried 1/4 (16" diameter) 6
1 medium serving(8-9 onion
Onion rings,fast food 10
rings)
Onion rings,fried 4 (each 4" diameter) or 3 oz. 6
Onion rings,frozen (prepared without fat) 10 large rings(3-4" diameter) 7
Onions,cooked 1 cup 1
Onions,uncooked 1 cup 0
Onion soup, French, au gratin 1 cup 6
Onion soup mix 1 cup prepared or 1/2 envelope 1
Opossum,cooked 1 oz. 1
Orange 1 (5 oz.) 1
Orange-grapefruit juice 1/2 cup (4 fl. oz.) 1
Orange juice,any type 1/2 cup (4 fl. oz.) 1
Orange roughy,cooked 1 fillet (6 oz.) 4
Orange sections 1 cup (6 oz.) 1
Oriental soup in a cup 1 (1 oz. dry) 2
Oriental soup mix,single-serving 1 cup prepared 7
Osso bucco 6 oz. veal with 1/4 cup sauce 13
Ostrich,cooked 1 oz. 1
Oyster crackers 20 (1/2 oz.) 1
Oysters,canned 1/2 cup or 4 oz. 2
Oysters,cooked 1/2 cup (2 oz.) 1
Oyster sauce 1 tsp. 0
Oysters Rockefeller 4 oysters 5
Oyster Pie 1 slice (1/8 of 9" pie) 9
Oyster po' boy 1 (6") 17
Oyster stew,canned (made with low-fat or skim
1 cup 3
milk)
Oyster stew,canned (made with whole milk) 1 cup 4
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P
Name Amount Points
Pad Thai 1 cup 7
Paella 1 cup 7
Pancake,any type,homemade,frozen, or
1 (4" diameter) 2
made from mix
Pancake and sausage on a stick 1 (2 oz.) 5
Pancakes,Chinese 3 2
Pancakes,fast food 3, without margarine and syrup 6
Pancakes,mini,frozen,without syrup 6 (2 1/4 oz.) 3
Panettone 1/12 of 9" tube or 1 1/2 oz. 6
Papaya1/2 (8 oz.) or 1 cup (5 oz.) 1
2 cups (1 1/2 cups chicken mixture with
Paprikash 9
1/2 cup sauce)
Paratha 4" triangle 4
Parsnips,cooked or uncooked 1 cup or 6 oz. 1
Passion fruit 3 (3 oz.) 1
Passover sponge cake 1/12 of 9" tube 3
Pasta,any type 1 cup cooked or 1 1/2 oz. uncooked 3
Pasta e fagioli 1 cup 7
Pasta Primavera 2 cups 6
Pasta salad 1/2 cup 3
Pasta salad,store-bought 1/2 cup (3 3/4 oz.) 3
Pasta salad mix,packaged (prepared
1/2 cup prepared 4
according to directions)
Pasta shells,stuffed with ricotta
2-3 pieces (5 1/4 oz.) 6
cheese,without sauce,frozen
Pasta soup with vegetables,canned 1 cup 2
Pastitsio 1 piece (3 1/4" x 3") 11
Pastrami luncheon meat 1 slice (1 oz.) 3
Pastrami luncheon meat (made from turkey) 1 slice (1 oz.) 2
Pate,fish,store-bought 2 oz. 3
Pate,meat,store-bought 1/4 cup (2 oz.) 5
Peach,fresh 1 (6 oz.) 1
Peaches,unsweetened,canned 1 cup (9 oz.) 2
1 scoop (1/2 cup) ice cream with 2 peach
Peach melba 8
halves and raspberry sauce
Peanut brittle 1 oz. 4
Peanut brittle,store-bought 4 pieces (1 oz.) 3
Peanut butter 1 tbsp. 2
Peanut buttter,reduced-fat 1 tbsp. 2
Peanut sauce,Thai,canned 2 tbsp. (1 oz.) 1
Peanuts 40 nuts (1 oz. shelled) 4
Peanuts,chocolate-covered 1 oz. 4
Peanuts,honey,reduced-fat 1/4 cup (3/4 oz.) 2
Pear,fresh 1 (5 oz.) 1
Pear,poached 1 pear with 2 tbsp. whipped cream 4
Pears,unsweetened,canned 1 cup (9 oz.) 2
Peas,dry,black-eyed 1
uncooked
Peas,dry,split 1
Peas,dry,split 1
uncooked
Peas,green,cooked or uncooked 1 cup or 6 oz. 1
Pecan pie 1/8 or 9" one-crust pie 11
Pecan pie,frozen 1 slice (4 1/2 oz.) of one-crust pie 10
Pecans 14 halves (1 oz. shelled) 5
2 oz. duck with 1 piece duck skin and 3
Peking duck 11
pancakes
Pepper,bell 1 cup, 1 medium or 4 oz. 0
Pepper,chili 1 cup, 1 medium or 6 oz. 0
Pepper,jalapeno,canned 1 cup or 6 oz. 0
Pepper,stuffed with beef,in tomato
1 with sauce (7 oz.) 4
sauce,frozen
Pepper,stuffed with beef and rice 1 6
Pepperoni 1 oz. 4
Pepper steak 6 oz. 13
Perch,cooked 1 fillet (6 oz.) 4
Persimmon 1 (6 oz.) 2
Persian noodle soup,store-bought 1 cup 3
Persian pomegranate soup,store-bought 1 cup 4
Pesto sauce 2 tbsp. 3
Pesto sauce,store-bought 2 tbsp. (1 oz.) 3
Petite marmite 2 cup 7
Petit fours 2 (each 1 3/4" x 1 1/2" x 1") 3
Pheasant,cooked 1 oz. 1
Phyllo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Pickle,unsweetened 1 cup or 1 medium 0
Pickles,sweet 2 large 1
Pico de gallo 1/2 cup 0
Pie crust,any type 1/8 of 9" one-crust pie 5
Pie crust,any type 1/8 of 9" two-crust pie 7
Pie crust,any type,refrigerated or frozen 1/8 of 9" one-crust pie 2
Pierogies,cabbage 4 (each 3 1/2") 12
Pierogies,cheese 4 (each 3 1/2") 12
Pierogies,meat 4 (each 3 1/2") 12
Pierogies,potato 4 (each 3 1/2") 12
Pierogies,potato and cheese 3 (4 oz.) 4
Pierogies,potato and cheese or onion,low-
3 (4 oz.) 4
fat,frozen
Pigeon,cooked 1 oz. 1
Pignolias (pine nuts) 2 tbsp. + 2 tsp. (1 oz.) 5
Pigs feet,pickled 2 oz. 2
Pigs in blankets 2 (1 oz.) 6
Pike,cooked 1 fillet (6 oz.) 4
Pimiento-cheese spread,reduced-fat,store-
2 tbsp. (1 oz.) 2
2 tbsp. (1 oz.) 2
bought
Pimiento-cheese spread,store-bought 2 tbsp. (1 oz.) 3
Pimientos,canned 1 cup,6 whole, or 8 oz. 0
Pina colada 1 (6 fl. oz.) 6
Pina colada mix 1/2 cup (4 fl. oz.) 4
Pineapple,fresh 1/4 (12 oz.) or 1 cup 2
Pineapple chunks,unsweetened,canned 1 cup (7 oz.) 2
Pineapple juice 1/2 cup (4 fl. oz.) 1
Pistachios 40 nuts (1 oz. shelled) 4
Pita,any type 1 small or 1/2 large (1 oz.) 4
Pizza,Canadian-style bacon,frozen 1 slice (5 oz.) 7
Pizza,cheese,fast food,single serving 1 14
Pizza,cheese,frozen 1 slice (5 oz.) 8
Pizza,cheese,frozen,single serving 1 (7 oz.) 13
Pizza,cheese,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16" pie) 4
Pizza,cheese,thin or thick crust 1 slice (1/8 of 18" pie) 9
Pizza,hamburger,pepperoni,sausage, or
1 slice (5 oz.) 8
supreme,frozen
Pizza,pepperoni,sausage, or
1 (7 oz.) 14
supreme,frozen,single serving
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16") pie) 5
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 18" pie) 10
Pizza,vegetable,frozen 1 slice (5 oz.) 6
Pizza, crust dough,refrigerated, frozen, or
1 oz. 2
ready-made
Pizza,pieces,frozen (prepared without fat) 6 (3 oz.) 5
Pizza sauce 1/4 cup (2 oz.) 1
Plantain 1 cup (6 oz.) 3
Plums 2 (4 oz.) 1
Plum sauce 2 tbsp. 2
Pocket sandwich,frozen,any type 1 (4 1/2 oz.) 8
Poi 1/3 cup cooked (3 oz.) 1
Polenta 1/4 cup cooked (2 oz.) 4
Polluck,cooked 1 fillet (6 oz.) 4
Pomegranate 1 (12 oz.) 2
Pomelo (pummelo) 1 (16 oz.) 3
Popcorn,buttered,popped 3 cups popcorn (1 oz.) 7
Popcorn,butter-flavored,popped 3 cups (1 oz.) 4
Popcorn,caramel-coated,popped 3 cups (3 1/4 oz.) 8
Popcorn,cheese-flavored,popped 3 cups (1 1/4 oz.) 6
Popcorn,light,butter-flavored,popped 3 cups (1 oz.) 2
Popcorn,light,caramel-coated,popped 3 cups (3 1/4 oz.) 6
Popcorn,light,cheese-flavored,popped 3 cups (1 1/4 oz.) 3
Popcorn,light,microwave-popped 3 cups 1
Popcorn,light,plain,popped 3 cups (3/4 oz.) 2

Popcorn,microwave-popped 3 cups 3
Popcorn,plain,hot-air popped 3 cups 1
Popcorn,plain,oil-popped 3 cups 3
Popcorn,plain,popped,packaged 3 cups (1 oz.) 4
Popcorn cakes,butter-flavored 2 (1/2 oz.) 1
Popcorn cakes,other than butter-flavored 1, 6 mini, or 2 oz. 1
Popovers 2 (3" diameter) or 1 1/2 oz. each 3
1 slice, 1 chop, 1/2 cup cubed or
Pork,cooked 5
shredded, or 2 oz.
Pork,lean (leg and loin cuts with all visible 1 slice, 1 chop, 1/2 cup cubed or
3
fat trimmed), cooked shredded, or 2 oz.
Pork and beans,canned 1 cup (9 oz.) 3
Pork in barbeque sauce,frozen 1/4 cup (2 oz..) 3
Pork rinds 1 oz. 4
Pork with cashews 1 cup 12
Potato,baked,stuffed with bacon and cheese 1 8
Potato,baked,stuffed with bacon and
1 13
cheese, fast food
Potato,baked,stuffed with vegetables and
1 5
cheese
Potato,baked,stuffed with vegetables and
1 10
cheese,fast food
Potato,baked,with sour cream and
1 8
chives,fast food
Potato,stuffed with cheese,frozen 1 (5 1/2 oz.) 4
Potato,stuffed with sour cream and chives 1 (5 1/2 oz.) 4
1 large (8 oz. cooked or 10 oz. uncooked)
Potato,sweet 3
or 1cup
1 large (8 oz. cooked or 10 oz. uncooked)
Potato,white 3
or 1 cup
Potato chips 14 (1 oz.) 4
Potato chips,fat-free (made with Olean) 1 oz. 1
Potato chips,reduced-calorie 14 (1 oz.) 3
Potatoes,hash brown 1 cup 5
Potatoes,hash brown,fast food 1 serving 5
Potatoes,hash brown,frozen (no fat added) 1 cup (3 oz.) 1
Potatoes,hash-brown patty,frozen 1 (3 oz.) 3
Potatoes,home-fried 1 cup 4
Potatoes,mashed 1/2 cup 2
Potatoes,mashed,frozen (prepared according
2/3 cup 2
Potatoes,mashed, in a cup 1 (1 1/2 oz. dry) 3
Potatoes,shoestring,canned 1 cup (1 1/2 oz.) 6
Potatoes au gratin 1 cup 12
Potatoes O' Brien,frozen (prepared without
1 cup (4 1/4 oz.) 1
fat)
Potato flakes (instant mashed potatoes) 1/3 cup (3/4 oz.) uncooked 1
Potato latkes 2 (3 1/2" diameter) 5
Potato leek soup in a cup 1 (1 oz. dry) 2
Potato mix,flavored 1/2 cup prepared 3
Potato pancake,frozen 1 (2 oz.) 1
Potato pancake mix 3 tbsp. mix (3/4 oz.) 1
Potato puffs (appetizer pastry),frozen 2 (each 1 oz.) 2
Potato salad 1/2 cup 6
Potato salad,store-bought 1/2 cup (4 oz.) 4
Potato skins,frozen 2 (4 oz.) 5
Potato soup,cream of 1 cup 2
Potato soup,cream of,canned (made with
1 cup 3
Potato soup,cream of,canned (made with
1 cup 4
whole milk)
Potato soup,frozen 1 package (7 1/2 oz.) 2
Potato starch or flour 3 tbsp. 2
Potato starch or flour 1 tsp. 0
Potato sticks,shoestring 1/2 cup (3/4 oz.) 3
Potato tots,frozen (prepared without fat) 9 (3 oz.) 4
Pot pie,any type,fast food 1 17
Pot pie,beef,chicken, or turkey,frozen 1 (7 oz.) 10
Pot stickers (filled won tons),pork or
1 (1 1/2 oz.) or 2 (each 3/4 oz.) 2
vegetable,frozen
Poultry,ground,cooked 1 patty (3 oz.) 5
Poultry,ground,lean (10% or less fat),cooked 1 pattty (3 oz.) 4
Pound cake 1 slice (5" x 3" x 1") 9
Pound cake,store-bought 1 slice (2 1/2 oz.) 6
Pozole (pork and hominy soup),canned 1 cup 3
Pretzels,hard or Bavarian 1 (3/4 oz.) 2
Pretzels,rods 2 (3/4 oz.) 2
Pretzels,soft 1 (2 1/2 oz.) 3
Pretzels,sticks 45 (3/4 oz.) 2
Pretzels,twists,regular 7 (3/4 oz.) 2
Pretzels,twists,small 15 (3/4 oz.) 2
Prickly pear (cactus pear) 1 (5 oz.) 1
Profiterole 1 small (1 oz.) 2
Prune juice 1/2 cup (4 fl. oz.) 1
Prunes 2 (3/4 oz.) 1
Pudding,any flavor 1 cup 7
Pudding,bread 1 cup 9
Pudding,Indian 1 cup 12
Pudding,plum 1/2 cup with 1 tbsp. sauce 12
Pudding,ready-made 1/2 cup 4
Pudding,ready-made,reduced-calorie 1/2 cup 2
Pudding,reduced-calorie (made with
1 cup 2
skim,nonfat, or low-fat [1%] milk)
Pudding,rice 1 cup 7
Pudding,tapioca 1 cup 6
Puff pastry dough,frozen 2 oz. 6
Pumpkin 1 cup 0
Pumpkin leaves 1 cup 0
Pumpkin pie 1/8 of 9" one-crust pie 8
Pumpkin pie,frozen 1 slice (5 oz.) of one-crust pie 6
Puris 1 (4" diameter) 2
Back to Top
Q
Name Amount Points
Quail,cooked 1 oz. 2
Quenelles 8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14
Quesadilla,beef 1 (1/2 of 6" diameter) 7
Quesadilla,cheese 1 (1/2 of 6" diameter) 5
Quesadilla,chicken 1 (1/2 of 6" diameter) 6
Quesadilla,vegetable 1 (1/2 of 6" diameter) 6
Quiche,appetizer,frozen 2 (each 3/4 oz.) 3
Quiche,crab,frozen 1 serving (5 oz.) 11
Quiche,vegetable 1/8 of 9" pie 9
Quiche,vegetable,frozen 1 serving (5 oz.) 9
Quiche Lorraine 1/8 of 9" pie 12
Quiche Lorraine,frozen 1 serving (5 1/2 oz.) 10
Quince 1 (6 oz.) 1
Quinoa 2 tbsp. dry (3/4 oz.) 1
Back to Top
R
Name Amount Points

Rabbit,cooked 1 oz. 1
Raccoon,cooked 1 oz. 2
Radish,white (Oriental,Daikon) 1 cup 0
Radishes 1 cup 0
Raisins 1/4 cup (1 1/2 oz.) 2
Raisins,chocolate-covered 1 oz. 2
Raita 1/2 cup 1
Ramen noodle soup mix 3 oz. dry 8
Ramen noodle soup mix,low-fat 3 oz. package prepared 6
Ramen soup in a cup,low-fat 1 (2 oz. dry) 3
Raspberries 1 1/2 cups 1
Ratatouille 1 cup 5
Ravioli,beef,breaded,frozen 6 (4 oz.) 5
Ravioli,beef,in meat sauce,canned 1 cup 5
Ravioli,beef or chicken,without sauce,frozen 1 cup (4 oz.) 4
Ravioli,cheese with tomato sauce 8 pieces or 1 cup with 1/2 cup sauce 16
Ravioli,cheese,breaded,frozen 6 (4 oz.) 7
Ravioli,cheese,without sauce,frozen 1 cup (4 oz.) 6
8 pieces or 1 cup with 1/2 cup tomato
Ravioli,meat with tomato sauce 14
sauce
8 pieces or 1 cup with 1/2 cup tomato
Ravioli,meat,without sauce 12
sauce
Red beans and rice soup in a cup 1 (2 oz. dry) 3
Red snapper,cooked 1 fillet (6 oz.) 4
Red snapper,Veracruz 1 fillet (6 oz.)with 3/4 cup sauce 11
Relish,any type 1 tsp. 0
Remoulade sauce 1 tbsp. 2
Reuben sandwich 1 17
Rhubarb,cooked,with sugar 1 cup 5
Rhubarb,uncooked,diced 1 cup 0
Rhubarb pie 1/8 oof 9" two-crust pie 11
Ribs,barbequed 4 (each 7" long) 11
Rice,brown 1 cup cooked 4
Rice dirty 1 cup 9
Rice,dirty,mix (prepared without fat) 1 cup prepared 3
Rice,fried,chicken or pork,frozen 1 cup 2
Rice,fried,with beef,chicken,pork, or shrimp 1/2 cup 8
Rice,Spanish 1 cup 5
Rice,Spanish,canned 1 cup (9 oz.) 3
Rice,wild 1 cup cooked 3
Rice,white 1 cup 4
Rice (crisp) and marshmallow treat 1 small (3/4 oz.) 2
Rice cakes,other than plain 1 (1/2 oz.) 1
Rice cakes,plain 2 (3/4 oz.) or 6 mini 1
Rice crackers 8 (1/2 oz.) 1
Rice drink 1 cup (8 fl. oz.) 3
Rice drink,chocolate 1 cup (8 fl. oz.) 4
Rice drink,fat-free 1 cup (8 fl. oz.) 2
Rice mix,flavored,any type 1/2 cup prepared 3
Rice noodles,packaged 1/2 cup prepared 3
Rice pilaf 1 cup 7
Risotto 1/2 cup 4
Roll,any type
1 (2 oz.) 3
(e.g.,dinner,hamburger,frankfurter)
Roll,crescent dinner,store-bought 1 (1 oz.) 2
Roll,high-fiber (3 grams or more dietary fiber
1 (2 oz.) 2
per roll)
Roll,light (hamburger or frankfurter) 1 (1 1/2 oz.) 2
Roux,store-bought 1 tbsp. 5
Rugalach 1 piece (2 1/2" x 1 1/4"), 1 oz. 3
Rum 1 jigger (1 1/2 fl. oz.) 2
Runza 1 8
Rutabaga 1 cup 0
Back to Top
S
Name Amount Points
Sachertort 1/16 of 9" cake 8
Saimin 1 cup 2
Salad,grilled chicken,without dressing,fast food 1 4
Salad,mixed greens 1 cup 0
Salad,side,without dressing,fast food 1 serving 0
Salad dressing,fat-free (except Italian) 2 tbsp. 1
Salad dressing,fat-free,Italian 2 tbsp. 0
Salad dressing,reduced-calorie (except Italian) 2 tbsp. 2
Salad dressing,reduced-calorie,Italian 2 tbsp. 1
Salad dressing,regular,any type 2 tbsp. 4
Salad Nicoise,with dressing 4 cups 13
Salad Nicoise,without dressing 4 cups 5
Salami,any type 1 oz. 3
Salmon,canned 1/2 cup (4 oz.) 4
Salmon,cooked 1 fillet or steak (6 oz.) 7

Salmon,grilled,frozen 3 oz. 2
Salmon,smoked 1 oz. 1
Salmon salad,kippered (with mayonnaise) 2 oz. 5
Salsa 1/2 cup 0
Salsa con queso 2 tbsp. (1 oz.) 2
Salsify (oyster plant) 1 cup 0
Saltines 6 (3/4 oz.) 2
Sangria 4 fl. oz. 2
Sardines,canned,packed in oil 5 (2 oz.) 3
Sashimi (except salmon or mackerel) 4 pieces 1
Sashimi,salmon or mackerel 4 pieces 2
2 skewers with 1/4 cup
Satay 9
sauce
3 oz. beef with 2 tbsp.
Sauerbraten 6
gravy
Sauerkraut 1 cup (8 oz.) 0
Sausage,beef or pork,cooked 1 link or patty or 1 oz. 3
Sausage,low-fat, (1 gram fat or less per oz.) 2 oz. 2
Sausage biscuit,fast food 1 12
1 large or 2 small (3
Sausage biscuit,frozen 7
oz.)
Sausage in brioche 1 slice (2 " thick) 15
Sausages,mini 6 (2 oz.) 5
1 cup or 16 medium (3
Scallions (green onions) 0
oz.)
Scallops,canned 1/2 cup or 4 oz. 2
Scallops,cooked 1/2 cup (2 oz.) 1
Scallops,fried 20 (3 1/2 oz.) 7
Scallops,fried,frozen (prepared without fat) 3 1/4 oz. 5
Schmaltz 1 tbsp 3
Schnapps,any flavor 1 fl. oz. 2
Schav,canned 1 cup 0
1 triangle (4" x 4" x 5
Scone 5
1/2") or 2 1/2 oz.
Scotch 1 jigger (1 1/2 fl. oz.) 2
Screwdriver 1 (6 fl. oz.) 4
Seafood salad,store-bought 1/2 cup (3 1/2 oz.) 6
Seeds,caraway 1 tsp. 0
Seeds,poppy 1 tsp. 0
Seeds,pumpkin or sunflower 1 tbsp. 1
Seeds,sesame 1 tsp. 0
2 slices (2 oz.) or 2
Seitan 1
tbsp. prepared mix
1 can or bottle (12 fl.
Seltzer,plain or flavored,unsweetened 0
oz.)
Sesame candy 1 piece (2" x 1") 2
Sesame noodles 1 cup 7
Sesame sticks,store-bought 1/3 cup (1 oz.) 4
1 serving (4 oz. beef,2
Shabu shabu oz. tofu, and 1 1/2 cups 8
vegetables)
Shallots 1 cup or 6 oz. 0
Shark,cooked 1 steak (6 oz.) 4
Sharon fruit 3 oz. 1
Shells,jumbo,dry 3 (1 oz.) 2
Shells,stuffed with cheese,no sauce,frozen 2 (4 1/2 oz.) 6
Shepard's pie 1 cup 9
Sherbet 1 scoop (1/2 cup) 3
Sherry,dry or sweet 3 fl. oz. 2
Shish kabob 2 small skewers 10
Shortcakes,store-bought 2 (each 1 oz.) 4
Shrimp,broiled,stuffed 6 large 14
Shrimp,butterfly,breaded,frozen (prepared without fat) 3 1/2 oz. 6
Shrimp,canned 1/2 cup or 4 oz. 2
Shrimp,cooked 1/2 cup (2 oz.) 1
Shrimp,fried 10 medium 8
Shrimp,fried,stuffed 6 large 9
Shrimp,popcorn,breaded,frozen (prepared without fat) 1 cup (3 oz.) 5
Shrimp Cantonese 1 cup 9
Shrimp puffs 6 (1 1/2" rounds) 7
Shrimp salad 1/2 cup 4
Shrimp salad sandwich 1 9
9 medium shrimp (3
Shrimp scampi 11
oz.)
Shrimp toast 1 piece 2
Sinapore sling 1 (6 fl. oz.) 4
Sloppy joe 1 8
Sloppy joe sauce,store-bought 1/4 cup (2 oz.) 1
Smelt,cooked 1 oz. 1
Snack mix,Oriental,low-fat,store bought 1/2 cup (1 oz.) 2
Snack mix,reduced-fat,store bought 1/2 cup (1 oz.) 3
Snack mix,store-bought 1/2 cup (1 oz.) 4
Snacks,corn,potato, or rice (3 grams fat or less per oz.) 3/4 oz. 2
Snow peas (Chinese pea pods) 1 cup (4 oz.) 0
1 can or bottle (1 1/2
Soda,club 0
cups or 12 fl. oz.)
Soft drinks,diet,any flavor 0
Soft drinks,diet,any flavor 0
cups or 12 fl. oz.)
Soft drinks,sugar-sweetened,any flavor 3
cups or 12 fl. oz.)
Sole,cooked 1 fillet (6 oz.) 4
Sopaipillas 2 (each 4" x 3") 2
Sorbet 1 scoop (1/2 cup) 2
Souffle,cheese 1 cup (6 oz.) 7
Souffle,fruit 1/2 cup 4
Soup,high-fiber,canned (7 grams or more dietary fiber per cup) 1 cup 1
Sour cream,light 3 tbsp. 1
Sour cream,nonfat 1/4 cup 1
Sour cream,regular 1 tbsp. 1
Sour cream,tofu 1 oz. 1
1/8 fruit (4 oz.) or 1/3
Soursop (guanabana) 1
cup pulp
Souvalaki 1 large skewer 10
Souvalaki sandwich 1 7
Soybean nuts 1/4 cup (1 oz.) 3
1/3 cup or 2 oz. cooked
Soybeans,dry 1
or 3/4 oz. uncooked
Soy beverage drink 1 cup (8 fl. oz.) 3
Soy beverage drink,reduced-fat 1 cup (8 fl. oz.) 2
1 slice,1 (1") cube,3
Soy cheese,nonfat tbsp. shredded,2 1
tbsp.grated or 3/4 oz.
1 slice, 1 (1") cube,3
Soy cheese,regular tbsp. shredded,2 tbsp. 2
grated or 3/4 oz.
Soy flour 3 tbsp. 2
Soy milk 1 cup (8 fl. oz.) 2
Soy milk,fat-free 1 cup (8 fl. oz.) 2
Soy sauce 1 tbsp. 0
Soy yogurt,flavored 3/4 cup (6 oz.) 3
Soy yogurt,plain 3/4 cup (6 oz.) 3
Spaetzle 1/2 cup 4
1 cup cooked or 1 1/2
Spaghetti 3
oz. uncooked
1 cup spaghetti with
Spaghetti Bolognese 9
1/2 cup sauce
Spaghetti carbonara 1 cup 10
Spaghetti in tomato sauce,with cheese,canned 1 cup 3
Spaghetti in tomato sauce,with meatballs,canned 1 cup 5
Spaghetti sauce,bottled,any type 1/2 cup (4 1/2 oz.) 2
Spaghetti sauce,botted,any type,reduced-fat 1/2 cup (4 1/2 oz.) 1
Spaghetti squash,cooked 1 cup (6 oz.) 0
Spaghetti with marinara sauce 1 cup 6
1 cup spaghetti with
Spaghetti with tomato sauce and meatballs 12
1/2 cup sauce
Spanakpita 3" square 9
Spanakpita,frozen 2 pieces (each 1 oz.) 4
Spanish sauce 1/2 cup 1
Spareribs,Chinese,barbequed 3 (each 3 1/2" long) 7
Spareribs,pork,barbequed 3 (each 3 1/2" long) 7
Spinach,cooked or uncooked 1 cup 0
Spinach,salad,with bacon,mushrooms,and dressing 2 cups 12
Split pea soup 1 cup 4
Split pea soup,canned 1 cup 3
Split pea soup,frozen 1 cup 2
Split pea soup in a cup 1 (2 oz. dry) 3
Sponge cake 1/12 of 9" tube 4
Spoon bread 1/2 cup (3 1/2 oz.) 5
Sports drink 1 cup (8 fl. oz.) 1
Spreadable fruit 1 1/2 tbsp. 1
Spring roll,with beef,chicken,pork, or shrimp 1 (4 1/2" long) 4
Sprinkles,any type 1 tbsp. 1
Sprouts,alfalfa 1 cup (1 oz.) 0
Sprouts,bean 1 cup (4 oz.) 0
Spumoni 1 scoop (1/2 cup) 6
Squab 1 oz. cooked 1
Squash,summer (caserta,chayote [pipinola,pattypan]
,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable 1 cup or 6 oz. cooked 0
marrow,yellow [crookneck,straightneck] )
Squash,winter(acorn [table queen]
,banana,buttercup,butternut,calabaza,cushaw,Des 1 cup or 7 oz. cooked 1
Moines,dumpling,golden nugget,hubbard,peppercorn)
Squash leaves 1 cup 0
Squid,cooked 3 oz. 2
Squirrel,cooked 1 oz. 1
Steak,blackened 6 oz. 16
6 oz. with 1/4 cup
Steak,chicken-fried 15
cream gravy
Steak,cooked 1 small (4 oz.) 7
Steak,lean (round or loin cuts with all visible fat
1 small (4 oz.) 5
trimmed),cooked
Steak,salisbury 6 oz. 12
6 oz. steak with 1 tbsp.
Steak au poivre 15
sauce
Steak sandwich,frozen 1 (2 oz.) 5
Steak sauce 1 tbsp. 0
Stir-fried beef,chicken,or pork,with garlic or black bean sauce 1 cup 8
Stir-fry kit,chicken,frozen (prepared without fat) 1 cup prepared 3
Strawberries,fresh or frozen (unsweetened) 1 cup 1
1/12 of 9" cake or 1
Strawberry shortcake filled individual 7
shortcake
Strudel,any type 1 piece (5 1/2" x 2") 8
Stuffing 1/2 cup 4
Stuffing mix,bread 1/2 cup prepared 4
Succotash 1 cup or 6 oz. cooked 2
Sugar,any type 1 tbsp. 1
Sugar snap peas,cooked 1 cup 0
Suimono 1 cup 1
Sukiyaki 2 1/2 cups 12
Sunomono 1/2 cup 1
Sushi,maki (vegetables and rice rolled in seaweed) 4 pieces 1
Sushi,nigiri (slicesd raw fish over rice> 4 pieces 3
Sushi,nori maki (raw fish and rice rolled in seaweed) 4 pieces 2
Swedish meatballs 6 (1" diameter) 8
Swedish meatballs with noodles,frozen 1 cup (6 1/2 oz.) 7
Sweet and sour beef,chicken, or pork 1 cup 10
Sweet and sour chicken,frozen 1 cup (7 1/2 oz.) 6
Sweet and sour mix 1/2 cup (4 fl. oz.) mix 2
Sweet and sour sauce 2 tbsp. 1
Sweetbreads,cooked 1 oz. 1
Sweet potatoes,candied 1/2 cup 3
Sweet potatoes in syrup,canned 1 cup (9 oz.) 4
Sweet potato leaves 1 cup 0
Sweet potato pie 1/8 of 9" one-crust pie 8
Sweet roll 1 (3" diameter) or 2 oz. 5
Sweet roll,pecan-swirl,store-bought 2 small (each 1 oz.) 5
Sweet roll,store-bought 1 (2 oz.) 5
1/3 fruit (3 oz.) or 1/3
Sweetsop (sugar apple) 1
cup pulp
Swordfish,cooked 1 steak (6 oz.) 4
Syrup,low-calorie 2 tbsp. 1
Syrup,regular,any type 1 tbsp. 1
Szechuan chicken,frozen 1 cup (7 oz.) 5
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T
Name Amount Points

Tabouli 1/2 cup 4
Tabouli,from mix (prepared according to
1/2 cup prepared 2
package directions)
Taco,beef or chicken 1 5
Taco,hard or soft,fast food 1 4
Taco dinner kit in a box (prepared according to
2 tacos prepared 7
package directions)
Tacos,soft,kit in a box (prepared accoring to
2 9
package directions)
Taco salad,without shell and dressing,fast food 1 6
Taco salad,with shell,without dressing,fast
1 15
food
Taco salad shells,store-bought 2 small or 1 large (1 1/2 oz.) 5
Taco sauce 1 tbsp. 0
Taco shells,store-bought 2 (3/4 oz.) 2
Taffy 1 oz. 3
Tahini (sesame paste) 2 tbsp. 3
Tahini,canned 2 tbsp. (1 oz.) 5
Tamale,beef,canned 2 (4 3/4 oz.) 5
Tamale,beef,frozen 3 small or 1 large (4 oz.) 7
Tamale,chicken,canned 2 (6 oz.) 3
Tamale,chicken,frozen 3 small or 1 large (4 1/2 oz.) 6
Tamale,pork,frozen 3 small or 1 large (4 1/2 oz.) 7
Tamales with sauce 2 (4" x 2") 10
Tamarinds 10 (2 oz.) 1
Tamari sauce 1 tbsp. 0
Tandoori chicken,without skin 2 pieces (1 breast and 1 thigh) 8
Tangelo 1 (7 oz.) 1
Tangerine 1 (6 oz.) 1
Tangerine juice 1/2 cup (4 oz.) 1
Tapioca 1 tsp. uncooked 0
Taquitos,frozen 2 (each 1 oz.) 3
Taro leaves 1 cup 0
Tartar sauce 1 tbsp. 2
Tartar sauce,fat-free 1/4 cup 1
Tarte aux fruits 1/8 of 9" tart 7
Tarte aux fruits 4" fruit 10
Tart shell 1 (4" diameter) 6
Tea,decaffeinated or regular,sweetened 1 cup (8 fl. oz.) 2
Tea,decaffeinated or regular,unsweetened 1 cup (8 fl. oz.) 0
Tempeh (fermented soybean cake) 1/4 cup (1 oz.) 1
Tempura,shrimp 4 jumbo shrimp 11
Tempura,vegetable 1 cup 8
Tempura batter mix 1/4 cup mix (1 oz.) 2
Teppan-yaki 1 1/2 cups 10
Tequila 1 jigger (1 1/2 fl. oz.) 2
Teriyaki beef 2 slices (4 oz.) 7
Teriyaki chicken 2 slices (4 oz.) 6
Teriyaki fish 4 oz. 4
Teriyaki sauce 1 tbsp. 0
Teriyaki sauce 1/4 cup 1
Textured vegetable protein 1/3 cup (3/4 oz. dry) 1
Thai coffee or tea 1 cup (8 fl. oz.) 6
Thai crisp noodles 1 cup 11
Three-bean salad 1/2 cup 5
Three bean salad,canned 1/2 cup (4 1/2 oz.) 1
Tirami su 1 piece (2 1/4" square) 10
Toaster pastry,low-fat 1 (1 3/4 oz.) 4
Toaster pastry,regular,plain or with icing 1 (1 3/4 oz.) 4
Tofu,any type 1/3 cup 2
Tofu,frozen 1/2 cup 5
Tofu,low-fat 1/3 cup 1
Tomato,dried (not packed in oil) 4 halves (1/2 oz.) 0
Tomato,regular,fresh 1 cup or 1 medium (4 oz.) 0
Tomato and mozzarella salad 1 large tomato with 2 1/4 oz. cheese 10
Tomatoes,canned,all varities,packed in their
1 cup (8 oz.) 0
own juice or tomato puree
Tomatoes,cherry 12 (4 oz.) 0
Tomatoes,plum 2 large or 4 small (about 4 oz.) 0
Tomatoes,stewed 1 cup (9 oz.) 0
Tomato juice 1 cup (8 fl. oz.) 0
Tomato paste,canned 1/4 cup (2 oz.) 0
Tomato puree,canned 1/2 cup (4 oz.) 0
Tomato sauce,canned 1/2 cup 0
Tomato sauce,Italian 1/2 cup 2
Tomato shells (no pulp) 2 0
Tomato soup 1 cup 2
Tomato soup,canned (made with low-fat or
1 cup 2
skim milk)
Tomato soup,canned (made with water) 1 cup 1
Tomato soup,canned (made with whole milk) 1 cup 3
Tomato soup,cream of 1 cup 5
Tom Collins 1 (6 fl. oz.) 3
Tom yum kung 1 cup 2
Tongue,cooked 1 oz. 2
Tonkatsu 3/4 cup or 3 1/2 oz. 12
Topping, fruit 1 tbsp. 1
Topping,fudge,regular or fat-free 1 tbsp. 1
Topping,whipped,dairy or nondairy,aerosol or
1/4 cup (3/4 oz.) 1
frozen
Topping,whipped,dairy or nondairy,light or fat-
1/3 cup (3/4 oz.) 1
free,aerosol or frozen
Tortellini,beef,chicken, or pork,without
1 cup (3 3/4 oz.) 5
sauce,frozen
Tortellini,cheese,without sauce 10 (2/3 cup) 3
Tortellini,cheese,without sauce,frozen 1 cup (3 3/4 oz.) 6
Tortellini,meat,without sauce 10 (2/3 cup) 3
Tortellini,mushroom,without sauce,frozen 1 cup (3 1/2 oz.) 6
Tortellini,sausage,without sauce,frozen 1 cup (3 3/4 oz.) 7
2 (4" diameter),1 (6" diameter), 1/2
Tortilla,any type 2
(10" diameter) or 1 oz.
Tortilla chips 12 (1 oz.) 3
Tortilla chips,baked,reduced-fat or low-fat 12 (1 oz.) 2
Tortoni 1 serving 7
Tostada,filled,beef or chicken 1 8
Tostada shells,store-bought 2 (3/4 oz.) 2
Trail mix,any type,store-bought 1/4 cup (1 oz.) 3
Trifle 1 cup 5
Tripe,cooked 1oz. 1
Trout,rainbow,cooked 1 fillet (6 oz.) 4
Tuna,canned in oil,drained 1/2 cup (4 oz.) 5
Tuna,canned in water,drained 1/2 cup (4 oz.) 3
Tuna,cooked 1 steak (6 oz.) 4
Tuna,grilled,frozen 3 oz. 2
Tuna dinner in a box (prepred according to
1 cup prepared 7
package directions)
Tuna-noodle casserole 1 cup 14
Tuna salad 1/2 cup 6
Tuna salad,store-bought 1/2 cup (3 1/2 oz.) 5
Tuna salad sandwich 1 11
Turkey,canned 1/2 cup (4 oz.) 3
Turkey,ground,cooked 1 patty (3 oz.) 5
Turkey,lean,ground,cooked 1 patty (3 oz.) 4
1 slice or 1/2 cup cubed or shredded (2
Turkey,light or dark meat (cooked without skin) 2
oz.)
Turkey,light or dark meat (cooked with skin) 1 slice 3
Turkey burger,frozen 1 patty (3 oz. cooked) 5
Turkey croquette,breaded,frozen 1 with gravy (5 oz.) 3
Turkey noodle soup,canned 1 cup 1
Turkey roll 1 slice (1 oz.) 1
Turkey tetrazzini 1 1/2 cups 9
Turnips,cooked 1 cup (6 oz.) 0
Turnover,fruit,any type 1 (3" x 1 1/2") 4
Turnover,fruit,any type,fast food 1 7
Tyropitas,frozen 2 (each 1 oz.) 4
Tzimmes,vegetables 3/4 cup 2
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V
Name Amount Points
1 slice, 1 chop, 1/2 cup cubed or
Veal,regular,cooked 4
shredded, or 2 oz.
Veal,lean (round or loin cuts with all visible fat 1 slice, 1 chop, 1/2 cup cubed or
3
trimmed),cooked shredded, or 2 oz.
Veal cutlet,breaded,fried 4 oz. 10
Veal marsala 4 oz. 11
Veal parmigiana,without sauce 1 serving (5 1/2 oz.) 10
Veal parmigiana,with sauce 5 oz. with 1/2 cup tomato sauce 12
Veal piccata 2 slices (4 oz.) 11
2 pieces (each 3" x 5") or 4 1/2
Veal scaloppine 12
oz.
Veal with peppers 5 oz. 11
Vegetable barley soup,frozen 1 package (7 1/2 oz.) 1
Vegetable beef soup,canned 1 cup 1
Vegetable juice,mixed 1 cup (8 fl. oz.) 0
Vegetable oil 1 tsp. 1
Vegetables,creamed (except creamed corn) 1 cup 10
Vegetables,fried 1 cup 6
Vegetables,in sauce,frozen 1 cup 1
Vegetables,mixed,drained 1/2 cup 0
Vegetables,packed in oil,drained 1 cup 3
Vegetables,pot roasted with pan drippings 1 cup 3
Vegetables,sauteed 1 cup 6
Vegetable shortening 1 tsp. 1
Vegetable soup 1 cup 3
Vegetable soup,canned 1 cup 2
Vegetable soup mix 1 cup prepared 1
Vegetarian breakfast links (sausage-type) 2 (1 1/2 oz.) 2
Vegetarian breakfast patty (sausage-type) 1 (1 oz.) 1
Vegetarian breakfast strips 4 (1 oz.) 3
Vegetarian burger 1 (2 3/4 oz.) 2
Vegetarian burger,black bean 1 (3 oz.) 2
Vegetarian burger,fat-free 1 (2 3/4 oz.) 1
Vegetarian burger,fat-free,high-fiber (5 grams or
1 (2 3/4 oz.) 1
more dietary fiber per burger)
Vegetarian "cheese" topping 2 tbsp. 1
Vegetarian chicken patty,frozen 1 (3 oz.) 2
Vegetarian chicken pieces (nugget-style),frozen 4 (2 3/4 oz.) 2
Vegetarian deli slices,frozen 3 slices (2 3/4 oz.) 1
Vegetarian frankfurter,regular or fat-free 1 small or 1/2 large (1 1/2 oz.) 1
Vegetarian ground "meat",frozen 1/2 cup (2 oz.) 1
Vegetarian sausage,frozen 1 1/2 oz. 2
Vegetarian topping(made with soy) 2 tbsp. 1
Vegetarian vegetable soup in a cup 1 (1 1/2 oz. dry) 3
Venison,cooked 1 oz. 1
Vichyssoise 1 cup 5
Vienna sausage,beef and pork,canned 3 (each 2" long) 1 3/4 oz. 4
Vienna sausage,chicken,canned 3 (1/2 oz.) 3
Vietnamese beef balls(Thit bo vien) 6 (1 1/2 oz.) 2
Vindaloo,chicken 1 cup 8
Vindaloo,pork 1 cup 9
Vinegar 1 tbsp. 0
2 slices veal (4 oz.) with 1/2 cup
Vitello tonnato 20
sauce
Vodka 1 jigger (1 1/2 fl. oz.) 2
Vodka gimlet 1 (2 1/2 fl. oz.) 3
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W
Name Amount Points
Wafers,Viennese,filled with chocolate cream,store-
1 oz. 4
bought
Waffle,any type 1 (7" square) 6
Waffle,any type,frozen 1 (4" round or square) 1 1/4 oz. 2
Waffle,any type,made from mix 1 (4" square) or 1 3/4 oz. 2
Waffle,Belgian,frozen 1 (1 1/2 oz.) 2
Waffle,low-fat,frozen 2 (4" round or square) 3
Waffles,mini,frozen 4 (1 3/4 oz.) 2
Waffle sticks,frozen 1 large or 2 small (2 oz.) 3
Waldorf salad 1/2 cup 6
Walnuts 14 halves (1 oz. shelled) 5
Water chestnuts 1 cup (4 1/2 oz.) 1
Watercress 1 cup (1 oz.) 0
Watermelon 2" slice or 1 cup (5 1/2 oz.) 1
Water or mineral water 1 cup (8 fl. oz.) 0
Wax gourd (Chinese winter melon) 1 cup 1
Whale,cooked 1 oz.
Wheat germ 3 tbsp. (3/4 oz.) 1
Wheat germ 1 tsp. 0
Whiskey 1 jigger (1 1/2 fl. oz.) 2
Whiskey sour 1 (3 fl. oz.) 3
Whitefish and pike,large,store-bought 1(1 1/4 oz.) 2
Whitefish and pike,small,store-bought 2(1 oz.) 2
Whitefish salad,store-bought 1 1/2 oz. 5
Whiting,cooked 1 fillet (6 oz.) 4
Wiener schnitzel 4 oz. 11
Wine,dessert,dry 2 fl. oz. 1
Wine,dessert,sweet 2 fl. oz. 2
Wine,light 4 fl. oz. 1
Wine,non-alcoholic 8 fl. oz. 0
1 small glass or 1/2 cup (4 fl.
Wine,regular,dry 2
oz.)
Wine cooler 1 (8 fl. oz.) 3
Wine sauce 1/4 cup 3
Wine spritzer 1 (8 fl. oz.) 2
Wontons,boiled 6 4
Wontons,fried 6 10
Wonton skins (wrappers) 5 skins (3 1/2" squares) 2
Wonton soup 1 cup with 4 wontons 4
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Y
Name Amount Points
1 skewer with 3 tbsp.
Yakitori 6
sauce
Yams,cooked 1 large (8 oz.)or 1 cup 3
Yam patty,frozen 1 (4 oz.) 1

Yams,sweetened,canned,in syrup 1 cup (9 oz.) 3
Yeast 1 cup 0
Yogurt,fat-free,flavored(vanilla,lemon,coffee),sweetened with
1 cup 3
sugar
Yogurt,fat-free,fruit-flavored,sweetened with sugar 1 cup 4
Yogurt,fat-free,plain,sweetened with sugar 1 cup 3
Yogurt,frozen,fat-free,no sugar added 1 scoop or 1/2 cup 2
Yogurt,frozen,fat-free,sweetened with sugar 1 scoop or 1/2 cup 2
Yogurt,frozen,low-fat 1 scoop or 1/2 cup 3
Yogurt,light(artificially sweetened) 1 cup 2
Yogurt,low-fat,plain 1 cup 3
Yogurt,low-fat,sweetened with
1 cup 4
sugar,flavored(vanilla,lemon,coffee)
Yogurt,low-fat,sweetened with sugar,fruit-flavored 1 cup 5
Yogurt,plain 1 cup 4
Yogurt and cucumber salad 1/4 cup 1
Yogurt bar,chocolate-covered 1 5
Yogurt-covered pretzels 7 (8 oz.) 3
Yogurt-covered raisins 2 z. 3
Yogurt drink 1 cup (8 fl. oz.) 5
Yorkshire pudding 1 piece (4" square) 6
Yosenabe 2 cups 8
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Name Amount Points

Zabaglione 1/2 cup 4
Zeppole 1 (4" diameter) 5
Ziti, baked 1 cup 5
Zucchini, breaded, frozen (prepared without fat) 6 (3 oz) 4
Zucchini, cooked or uncooked 1 cup 0
Zucchini bread 1 slice (5" x 3/4") 5
Zuppa di pesce 2 cups 12
Zuppa Inglese 1/16 of 10" cake 7
Zwieback 3 (3/4 oz) 2
McDonald's Weight Watchers Points
The following are food items from McDonald's menu converted into Weight Watchers Points.
The nutritional information was obtained from the McDonald's website.
Menu Item Points

1% Lowfat Milk, 8 fl oz/1 carton 2
Orange Juice, 6 fl oz/177 ml 2
Coca-Cola Classic ®, small 3
Diet Coke ®, small 0
Sprite ®, small 3
Hi-C ® Orange Drink, small 3
Menu Item Points

Egg McMuffin 7
Sausage McMuffin 9
Sausage McMuffin with Egg 11
English Muffin 3
Sausage Biscuit 12
Sausage Biscuit with Egg 14
Bacon, Egg & Cheese Biscuit 14
Biscuit 7
Ham and Egg Cheese Bagel 13
Spanish Omlet Bagel 17
Steak and Egg Cheese Bagel 17
Sausage 5
Scrambled Eggs (2) 4
Hasbrowns 3
Hotcakes (plain) 7
Hotcakes (2 pats margarine & syrup) 13
Breakfast Burrito 7
Menu Item Points

Chicken McNuggets (4) 5
Hot Mustard Sauce 1
Barbeque Sauce 1
Sweet 'N Sour Sauce 1
Honey 1
Honey Mustard 1
Light Mayonnaise 1
Menu Item Points

Fruit 'n Yogurt Parfait 8
Fruit 'n Yogurt Parfait w/o granola 6
Vanilla Reduced Fat Ice Cream Cone 3
Strawberry Sundae 6
Hot Caramel Sundae 8
Hot Fudge Sundae 8
Nuts (sundae topping) 1
Butterfinger McFlurry 14
M & M McFlurry 14
Nestle Crunch McFlurry 14
Oreo McFlurry 13
Baked Apple Pie 6
Chocolate Chip Cookie (1 package) 7
McDonaldland Cookies (1 package) 5
Vanilla Shake - small 9
Chocolate Shake - small 9
Strawberry Shake - small 9
Menu Item Points

Lowfat Apple Bran Muffin 6
Apple Danish 8
Cheese Danish 10
Cinnamon Roll 9
Menu Item Points

Chef Salad 4
Garden Salad 2
Grilled Chicken Caesar Salad 2
Croutons (1 package) 1
Caesar (1 package) 4
Fat Free Herb Vinaigrett (1 package) 1
Honey Mustard (1 package) 4
Ranch (1 package) 5
Red French Reduced Calorie (1 package) 3
1000 Island (1 package) 3
Menu Item Points

Hamburger 6
Cheeseburger 8
Quarter Pounder 10
Quarter Pounder with Cheese 13
Big Mac 15
Big N' Tasty 13
Big N' Tasty with Cheese 15
Crispy Chicken 13
Filet-O-Fish 12
Chicken McGrill 10
Chicken McGrill (plain w/o mayo) 7
Small French Fries 5
Medium French Fries 11
Large French Fries 13
Super Size French Fries 15
Burger King's Weight Watchers Points
The following are food items from Burger King's menu converted into Weight Watchers Points.
The nutritional information was obtained from the Burger King's website.
Menu Item Points

Whopper 16
Whopper with Cheese 19
Double Whopper 22
Double Whopper with Cheese 25
Whopper Jr 10
Whopper Jr with Cheese 11
Bulls-Eye BBQ Deluxe Sandwich 10
Hamburger 8
Cheeseburger 9
Bacon Cheeseburger 11
Double Hamburger 12
Double Cheeseburger 16
Bacon Double Cheeseburger 17
Menu Item Points

BK Big Fish Sandwich 17
BK Broiler Chicken Sandwich 12
Chicken Sandwich 16
Chicken Tenders Sandwich 11
Chicken Club Sandwich 14
Chicken Tenders (4 pieces) 4
French Fries-Small (salted) 5
French Fries-Medium (salted) 8
French Fries-King Size (salted) 12
Onion Rings-Child's 4
Onion Rings-Medium 7
Onion Rings-King Size 12
Jalapeno Poppers (4 pieces) 5
Mozzarella Sticks (4 pieces) 7
Dutch Apple Pie 8
Hershey's Sundae Pie 8
Menu Item Points

Croissan'wich with Sausage, Egg & Cheese 14
Croissan'wich with Sausage & Cheese 10
Biscuit 7
Biscuit With Egg 10
Biscuit With Sausage 13
Biscuit With Sausage, Egg & Cheese 17
French Toast Sticks-5 Sticks 9
Cini-minis-4 rolls (without Vanilla Icing) 11
Hash Brown Rounds-Small 6
Hash Brown Rounds-Large 9
Menu Item Points

Vanilla Shake - Small 7
Vanilla Shake - Medium 9
Chocolate Shake - Small 7
Chocolate Shake - Small (Syrup added) 8
Chocolate Shake - Medium 9
Chocolate Shake - Medium (Syrup added) 12
Strawberry Shake - Small (Syrup added) 8
Strawberry Shake - Medium (Syrup added) 11
Coca Cola - Medium 6
Diet Coke - Medium 0
Sprite - Medium 5
Tropicana Orange Juice 3
Coffee 0
Reduced Fat Milk-2% Milk Fat 3
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Weight Watchers Food List For Gamers: Index of Foods

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Weight Watchers Food List For Gamers: Index of Foods

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5/19/2009 Weight Watchers Points

Weight Watchers Food List for Gamers

p = Points c = Calories f = Fat Grams r = Dietary fiber Grams

Chicken,blackened 1 breast (3 oz.) 8

Crab puffs 6 (1 1/2" rounds) 7

French fries,fast food 1 small serving 6

Lobster salad 1/2 cup 4

Melon balls 1 cup (6 oz.) 1

Popcorn,light,plain,popped 3 cups (3/4 oz.) 2

Name Amount Points

Salmon,cooked 1 fillet or steak (6 oz.) 7

Name Amount Points

Yam patty,frozen 1 (4 oz.) 1

Name Amount Points

McDonald's Weight Watchers Points

Menu Item Points

Menu Item Points

Menu Item Points

Menu Item Points

Menu Item Points

Menu Item Points

Menu Item Points

Burger King's Weight Watchers Points

Menu Item Points

Menu Item Points

Menu Item Points

Menu Item Points

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