WW Values for Foods

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WW Values for Foods

This is a general list. If you have the packaging from the item you are looking up, then use that with a Calculator to find the exact values. It will be accurate, whereas this is just a general list. If you are dining out, visit Dotti's List for restaurant menu values.

A B C D E F G H I J K L M
N O P Q R S T V W Y Z

A

Name Amount Values

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

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 Values

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

Banana Split 1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream) 19

Bananas Foster 1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce 16

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 to package directions) 1 cup 4

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 to package directions) 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 with all visible fat trimmed) 1 slice or 1/2 cup cubed or shredded (2 oz.) 3

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

Beef,regular,cooked 1 slice or 1/2 cup cubed or shredded (2 oz.) 4

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 visible fat trimmed),cooked 1 small (4 oz.) 5

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

Beef Stroganoff with noodles 2 cups (1 cup stroganoff with 1 cup noodles) 15

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. directions) 1 3

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 (white,wheat,rye,Italian,French,pumpernickel) 1 slice (1 oz.) 2

Bread,cocktail(party-style),any type 2 slices (3/4 oz.) 1

Bread,high-fiber,(3 grams or more dietary fiber per slice) 1 slice (1 oz.) 1

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

Breadsticks 2 long (7 1/2" x 1/2") or 4 short (5" x 1/2") 1

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-fat or skim milk) 1 cup 3

Broccoli,cheese soup,canned (made with whole milk) 1 cup 4

Broccoli,cheese soup,low-fat,canned(made with low-fat or skim milk) 1 cup 2

Broccoli rabe 1 cup 0

Broccoli soup,cream of 1 cup 5

Broccoli soup,cream of,canned(made with low-fat or skim milk) 1 cup 3

Broccoli soup, cream of,canned(made with whole milk) 1 cup 4

Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk) 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-bought 1 (5 1/2 oz.) 5

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-fat,store-bought 1 small or 1/2 large (4 oz.) 4

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 sausage),store-bought 1 (3 1/2 oz.) 5

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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Menu Service With WW Points Options

C

Name Amount Values

Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked 1 cup 0

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

Cake,with icing 1/12 of 9" layer cake or 3" square 12

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

Candy,Chocolate, any type 1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips) 4

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

Cannelloni,cheese,with tomato sauce 2 shells with 1/2 cup a of sauce 14

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

Cantaloupe 1/4 melon (8 oz.) or 1 cup (5 oz.) 1

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

Cappuccino mix,any flavor 4 tsp. powder or 1 cup prepared 2

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 milk) 1 cup 3

Celery soup,cream of,canned(made with whole milk) 1 cup 4

Celery soup,cream of, low-fat,canned(made with low-fat or skim milk) 1 cup 2

Cellophane noodles 1 cup cooked or 1 1/2 oz. uncooked 3

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

Champagne 1 small glass or 1/2 cup (4 fl. oz.) 2

Chapati 1 peice (5" diameter) 2

Cheese,cheddar,soup,canned(made with low-fat or skim milk) 1 cup 4

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

Cheese,low-fat,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. 2

Cheese,Neufchatel 1 tbsp. (1/2 oz.) 1

Cheese,nonfat,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. 1

Cheese,pot 1/3 cup 1

Cheese,regular,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. 2

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 tomato 1 10

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

Chicken,light or dark meat,cooked 1 slice or 1/2 cup cubed or shredded (2 oz.) 2

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 rice,frozen 1 (6 oz.) 8

Chicken breast,stuffed with vegetables and cheese,frozen 1 (6 oz.) 8

Chicken breast fillet, breaded,frozen (prepared without fat) 3 oz. 4

Chicken breast fillet,grilled,refrigerated 1 (3 oz.) 3

Chicken breast patty,breaded,fat-free,frozen (prepared without fat) 1 (2 1/2 oz.) 2

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 skim milk) 1 cup 4

Chicken soup,cream of,canned (made with whole milk) 1 cup 5

Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk) 1 cup 3

Chicken soup,hot and spicy 1 cup 4

Chicken soup,with matzo balls 1 cup soup with 2 (1 1/2") matzo balls 3

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

Chicken with dumplings 3 oz. chicken with 2 dumplings 7

Chicken with rice soup,canned 1 cup 2

Chicken with wild rice soup,canned 1 cup 2

Chickpeas,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1

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 dietary fiber per cup) 1 cup 2

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

Chocolate,any type 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. 3

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 package directions) 1 cup (8 fl. oz.) prepared 1

Coffee mix,flavored,with sugar (prepared according to package directions) 1 cup (8 fl. oz.) prepared 1

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 listings),homemade or packaged 2 small (1 oz.) 3

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

Couscous,(semolina) 1 cup cooked (6 oz.) or 2 oz. uncooked 3

Couscous in a cup 1 (2 oz. dry) 4

Crab,deviled 1/2 cup 5

Crab,stuffed,frozen 1 (3 oz.) 3

Crab cakes 2 (each 2 1/4 oz. or 3" round) 7

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 cheese filling) 6 (1 1/4 oz.) 5

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

Cream pie,with or without fruit,frozen 1 slice (4 3/4 oz.) of one-crust pie 10

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 Values

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

Donair 4 oz. meat witth onion,tomato and 2 tbsp. sauce 14

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-bought 3-4 doughnuts (2 oz.) 7

Doughnuts,mini,powdered sugar-covered,store bought 3-4 doughnuts (2 oz.) 6

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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Menu Service With WW Points Options

E

Name Amount Values

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

Eggplant Parmigiana,with sauce 1 serving (3" x 4"),with 1/2 cup Italian tomato sauce 13

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 vegetable,store-bought 3 oz. 3

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

Eggs Benedict 2 English muffin halves with 2 eggs and 1/4 cup hollandaise sauce 16

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-bought 1 (4 1/2 oz.) 4

Enchilada meal,beef,cheese, or chicken,frozen (2 enchiladas,beans, & rice) 1 (11 1/2 oz.) 7

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

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F

Name Amount Values

Fadge 1 cup 3

Fajita kit,beef or chicken,frozen (prepared according to package directions) 2 (7 1/2 oz.) 5

Fajitas,Beef 2 11

Fajitas,Chicken 2 8

Fajitas,Pork 2 13

Fajitas,Shrimp 2 8

Falafel in pita 1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.) 13

Falafel patties 4 (each 2" diameter or 1/2 oz.) 10

Falafel patties, from mix (prepared according to package directions) 2 4

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 sauce, frozen 1 cup (8 oz.) 9

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

Fish and chips 5 oz. fish fillet with 20 chips (french-fries) 16

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 fat) 3 1/4 3

Fish fillet,sandwich,frozen 1 (4 1/2 oz.) 8

Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat) 3 oz. 5

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

French fries 20 (each about 4 1/2" long) or 2 oz.) 10

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

Fruitcake 1 slice (2 1/2" x 1 3/4" x 1/2") or 2 oz. 4

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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Menu Service With WW Points Options

G

Name Amount Values

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 vinegar) 1 cup 0

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

Graham crackers 2 (2 1/2" squares) or 1/2 oz. 1

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

Gravy and salisbury steak,frozen 1 steak with gravy (4 3/4 oz.) 4

Gravy and sliced beef,canned 1/2 cup (5 oz.) 6

Gravy and sliced beef,frozen 2 slices with gravy (4 3/4 oz.) 2

Gravy and sliced turkey,frozen 2 slices with gravy (4 3/4 oz.) 2

Greek salad,with dressing 3 cups 8

Green papaya 1 cup 1

Greens (beet,chard,collard,dandelion,kale,mustard,turnip),cooked 1 cup 0

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 Values

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

Ham,cooked 1 slice, 1/2 cup cubed or shredded or 2 oz. 3

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 & tomato 1 9

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

Hominy grits 1 cup cooked (9 oz.) or 1 1/2 oz. uncooked 2

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 topping 1 cup (8 fl. oz.) 6

Hot chocolate,homemade,with whipped topping 1 cup (8 fl. oz.) 7

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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Menu Service With WW Points Options

I

Name Amount Values

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 rice,no sugar added 1 (1 1/2 oz.) 3

Ice cream bar,chocolate-covered,with crisp rice,sweetened with sugar 1 (2 oz.) 5

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

Ice cream sundae 1 scoop (1/2 cup) ice cream with syrup,nuts, and whipped topping 8

Ice cream sundae cone 1 (3 1/2 oz.) 8

Ice pop,fruit-flavored 1 (1 3/4 fl. oz.) 1

Instant breakfast 1 envelope prepared with 1 cup reduced-fat(2%) milk 5

Instant breakfast 1 envelope prepared with 1 cup fat-free milk 4

Instant breakfast 1 envelope prepared with 1 cup whole milk 6

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 Values

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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Menu Service With WW Points Options

K

Name Amount Values

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 Values

Ladyfingers,store-bought 1 large or 2 small (1/2 oz.) 1

Lamb,ground,cooked 1/2 cup (2 oz.) 4

Lamb,regular,cooked 1 slice,1 chop,1/2 cup cubed or shredded or 2 oz. 4

Lamb,lean (leg and loin cuts with all visible fat trimmed),cooked 1 slice,1chop,1/2 cup cubed or shredded or 2 oz. 3

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

Lentils,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1

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

Liver pate 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz. 3

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 milk 1 cup 2

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

Lobster,steamed 1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat) 3

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 slice or 1 oz. 1 slice or 1 oz. 1

Luncheon meat,regular(4 grams fat or more per oz.) 1 slice (1 oz.) 2

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M

Name Amount Values

Macadamia nuts 12 nuts (1 oz. shelled) 5

Macaroni 1 cup cooked or 1 1/2 oz. uncooked 3

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

Meatballs,with tomato sauce 2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce 10

Meat loaf 1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz. 8

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

Mexican coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 3

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

Millet 1/3 cup cooked or 3/4 oz. uncooked 1

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 muffin),frozen 1 (4 1/2 oz.) 7

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

Mushrooms,dried 1 cup reconstituted, 4 large, or 16 small 0

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 or skim milk) 1 cup 3

Mushroom soup,cream of,canned (made with whole milk) 1 cup 4

Mushroom soup,cream of,low-fat,canned (made with low-fat or skim milk) 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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Menu Service With WW Points Options

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

Nachos with cheese sauce 1/2 cup tortilla chips with 1/4 cup cheese sauce 5

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-fat or skim milk) 1 cup 3

New England clam chowder,canned (made with whole milk) 1 cup 4

New England clam chowder,low-fat,canned (made with low-fat or skim milk) 1 cup 2

Noodles,cellophane,cooked 1 cup 3

Noodles,egg 1 cup cooked or 1 1/2 oz. uncooked 3

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 Values

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

Onion rings,fast food 1 medium serving(8-9 onion rings) 10

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 milk) 1 cup 3

Oyster stew,canned (made with whole milk) 1 cup 4

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Menu Service With WW Points Options

P

Name Amount Values

Pad Thai 1 cup 7

Paella 1 cup 7

Pancake,any type,homemade,frozen, or made from mix 1 (4" diameter) 2

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

Paprikash 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) 9

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 according to directions) 1/2 cup prepared 4

Pasta shells,stuffed with ricotta cheese,without sauce,frozen 2-3 pieces (5 1/4 oz.) 6

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

Peach melba 1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce 8

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 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1

Peas,dry,split 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1

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

Peking duck 2 oz. duck with 1 piece duck skin and 3 pancakes 11

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 sauce,frozen 1 with sauce (7 oz.) 4

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-fat,frozen 3 (4 oz.) 4

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-bought 2 tbsp. (1 oz.) 2

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 supreme,frozen 1 slice (5 oz.) 8

Pizza,pepperoni,sausage, or supreme,frozen,single serving 1 (7 oz.) 14

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 ready-made 1 oz. 2

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

Pork,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 5

Pork,lean (leg and loin cuts with all visible fat trimmed), cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3

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 cheese, fast food 1 13

Potato,baked,stuffed with vegetables and cheese 1 5

Potato,baked,stuffed with vegetables and cheese,fast food 1 10

Potato,baked,with sour cream and chives,fast food 1 8

Potato,stuffed with cheese,frozen 1 (5 1/2 oz.) 4

Potato,stuffed with sour cream and chives 1 (5 1/2 oz.) 4

Potato,sweet 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup 3

Potato,white 1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup 3

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 to package directions) 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 fat) 1 cup (4 1/4 oz.) 1

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 low-fat or skim milk) 1 cup 3

Potato soup,cream of,canned (made with whole milk) 1 cup 4

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 vegetable,frozen 1 (1 1/2 oz.) or 2 (each 3/4 oz.) 2

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 skim,nonfat, or low-fat [1%] milk) 1 cup 2

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

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Q

Name Amount Values

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

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R

Name Amount Values

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

Ravioli,meat with tomato sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 14

Ravioli,meat,without sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 12

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 (e.g.,dinner,hamburger,frankfurter) 1 (2 oz.) 3

Roll,crescent dinner,store-bought 1 (1 oz.) 2

Roll,high-fiber (3 grams or more dietary fiber per roll) 1 (2 oz.) 2

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

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S

Name Amount Values

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

Satay 2 skewers with 1/4 cup sauce 9

Sauerbraten 3 oz. beef with 2 tbsp. gravy 6

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

Sausage biscuit,frozen 1 large or 2 small (3 oz.) 7

Sausage in brioche 1 slice (2 " thick) 15

Sausages,mini 6 (2 oz.) 5

Scallions (green onions) 1 cup or 16 medium (3 oz.) 0

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

Scone 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz. 5

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

Seitan 2 slices (2 oz.) or 2 tbsp. prepared mix 1

Seltzer,plain or flavored,unsweetened 1 can or bottle (12 fl. oz.) 0

Sesame candy 1 piece (2" x 1") 2

Sesame noodles 1 cup 7

Sesame sticks,store-bought 1/3 cup (1 oz.) 4

Shabu shabu 1 serving (4 oz. beef,2 oz. tofu, and 1 1/2 cups vegetables) 8

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

Shrimp scampi 9 medium shrimp (3 oz.) 11

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

Soda,club 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0

Soft drinks,diet,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0

Soft drinks,sugar-sweetened,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 3

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

Soursop (guanabana) 1/8 fruit (4 oz.) or 1/3 cup pulp 1

Souvalaki 1 large skewer 10

Souvalaki sandwich 1 7

Soybean nuts 1/4 cup (1 oz.) 3

Soybeans,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1

Soy beverage drink 1 cup (8 fl. oz.) 3

Soy beverage drink,reduced-fat 1 cup (8 fl. oz.) 2

Soy cheese,nonfat 1 slice,1 (1") cube,3 tbsp. shredded,2 tbsp.grated or 3/4 oz. 1

Soy cheese,regular 1 slice, 1 (1") cube,3 tbsp. shredded,2 tbsp. grated or 3/4 oz. 2

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

Spaghetti 1 cup cooked or 1 1/2 oz. uncooked 3

Spaghetti Bolognese 1 cup spaghetti with 1/2 cup sauce 9

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

Spaghetti with tomato sauce and meatballs 1 cup spaghetti with 1/2 cup sauce 12

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 marrow,yellow [crookneck,straightneck] ) 1 cup or 6 oz. cooked 0

Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,Des Moines,dumpling,golden nugget,hubbard,peppercorn) 1 cup or 7 oz. cooked 1

Squash leaves 1 cup 0

Squid,cooked 3 oz. 2

Squirrel,cooked 1 oz. 1

Steak,blackened 6 oz. 16

Steak,chicken-fried 6 oz. with 1/4 cup cream gravy 15

Steak,cooked 1 small (4 oz.) 7

Steak,lean (round or loin cuts with all visible fat trimmed),cooked 1 small (4 oz.) 5

Steak,salisbury 6 oz. 12

Steak au poivre 6 oz. steak with 1 tbsp. sauce 15

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

Strawberry shortcake 1/12 of 9" cake or 1 filled individual shortcake 7

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

Sweetsop (sugar apple) 1/3 fruit (3 oz.) or 1/3 cup pulp 1

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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Menu Service With WW Points Options

T

Name Amount Values

Tabouli 1/2 cup 4

Tabouli,from mix (prepared according to package directions) 1/2 cup prepared 2

Taco,beef or chicken 1 5

Taco,hard or soft,fast food 1 4

Taco dinner kit in a box (prepared according to package directions) 2 tacos prepared 7

Tacos,soft,kit in a box (prepared accoring to package directions) 2 9

Taco salad,without shell and dressing,fast food 1 6

Taco salad,with shell,without dressing,fast food 1 15

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 own juice or tomato puree 1 cup (8 oz.) 0

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 skim milk) 1 cup 2

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 frozen 1/4 cup (3/4 oz.) 1

Topping,whipped,dairy or nondairy,light or fat-free,aerosol or frozen 1/3 cup (3/4 oz.) 1

Tortellini,beef,chicken, or pork,without sauce,frozen 1 cup (3 3/4 oz.) 5

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

Tortilla,any type 2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz. 2

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 package directions) 1 cup prepared 7

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

Turkey,light or dark meat (cooked without skin) 1 slice or 1/2 cup cubed or shredded (2 oz.) 2

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 Values

Veal,regular,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 4

Veal,lean (round or loin cuts with all visible fat trimmed),cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3

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

Veal scaloppine 2 pieces (each 3" x 5") or 4 1/2 oz. 12

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 more dietary fiber per burger) 1 (2 3/4 oz.) 1

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

Vitello tonnato 2 slices veal (4 oz.) with 1/2 cup sauce 20

Vodka 1 jigger (1 1/2 fl. oz.) 2

Vodka gimlet 1 (2 1/2 fl. oz.) 3

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Menu Service With WW Points Options

W

Name Amount Values

Wafers,Viennese,filled with chocolate cream,store-bought 1 oz. 4

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

Wine,regular,dry 1 small glass or 1/2 cup (4 fl. oz.) 2

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 Values

Yakitori 1 skewer with 3 tbsp. sauce 6

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 sugar 1 cup 3

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 sugar,flavored(vanilla,lemon,coffee) 1 cup 4

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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Z

Name Amount Values

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

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Online

� Copyright Since 2001 ♥ Pamm's House ♥ All Rights Reserved
All praise and glory go to my Lord and Savior, Jesus Christ.
Apart from Him, I could do nothing. (John 15:5)

Name	Amount	Values
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
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

Name	Amount	Values
Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked	1 cup	0
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
Cake,with icing	1/12 of 9" layer cake or 3" square	12
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
Candy,Chocolate, any type	1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips)	4
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
Cannelloni,cheese,with tomato sauce	2 shells with 1/2 cup a of sauce	14
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
Cantaloupe	1/4 melon (8 oz.) or 1 cup (5 oz.)	1
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
Cappuccino mix,any flavor	4 tsp. powder or 1 cup prepared	2
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 milk)	1 cup	3
Celery soup,cream of,canned(made with whole milk)	1 cup	4
Celery soup,cream of, low-fat,canned(made with low-fat or skim milk)	1 cup	2
Cellophane noodles	1 cup cooked or 1 1/2 oz. uncooked	3
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
Champagne	1 small glass or 1/2 cup (4 fl. oz.)	2
Chapati	1 peice (5" diameter)	2
Cheese,cheddar,soup,canned(made with low-fat or skim milk)	1 cup	4
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
Cheese,low-fat,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz.	2
Cheese,Neufchatel	1 tbsp. (1/2 oz.)	1
Cheese,nonfat,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.	1
Cheese,pot	1/3 cup	1
Cheese,regular,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.	2
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 tomato	1	10
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
Chicken,light or dark meat,cooked	1 slice or 1/2 cup cubed or shredded (2 oz.)	2
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 rice,frozen	1 (6 oz.)	8
Chicken breast,stuffed with vegetables and cheese,frozen	1 (6 oz.)	8
Chicken breast fillet, breaded,frozen (prepared without fat)	3 oz.	4
Chicken breast fillet,grilled,refrigerated	1 (3 oz.)	3
Chicken breast patty,breaded,fat-free,frozen (prepared without fat)	1 (2 1/2 oz.)	2
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 skim milk)	1 cup	4
Chicken soup,cream of,canned (made with whole milk)	1 cup	5
Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk)	1 cup	3
Chicken soup,hot and spicy	1 cup	4
Chicken soup,with matzo balls	1 cup soup with 2 (1 1/2") matzo balls	3
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
Chicken with dumplings	3 oz. chicken with 2 dumplings	7
Chicken with rice soup,canned	1 cup	2
Chicken with wild rice soup,canned	1 cup	2
Chickpeas,dry	1/3 cup or 2 oz. cooked or 3/4 oz. uncooked	1
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 dietary fiber per cup)	1 cup	2
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
Chocolate,any type	2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz.	3
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 package directions)	1 cup (8 fl. oz.) prepared	1
Coffee mix,flavored,with sugar (prepared according to package directions)	1 cup (8 fl. oz.) prepared	1
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 listings),homemade or packaged	2 small (1 oz.)	3
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
Couscous,(semolina)	1 cup cooked (6 oz.) or 2 oz. uncooked	3
Couscous in a cup	1 (2 oz. dry)	4
Crab,deviled	1/2 cup	5
Crab,stuffed,frozen	1 (3 oz.)	3
Crab cakes	2 (each 2 1/4 oz. or 3" round)	7
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 cheese filling)	6 (1 1/4 oz.)	5
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
Cream pie,with or without fruit,frozen	1 slice (4 3/4 oz.) of one-crust pie	10
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

Name	Amount	Values
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
Donair	4 oz. meat witth onion,tomato and 2 tbsp. sauce	14
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-bought	3-4 doughnuts (2 oz.)	7
Doughnuts,mini,powdered sugar-covered,store bought	3-4 doughnuts (2 oz.)	6
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

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
Nachos with cheese sauce	1/2 cup tortilla chips with 1/4 cup cheese sauce	5
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-fat or skim milk)	1 cup	3
New England clam chowder,canned (made with whole milk)	1 cup	4
New England clam chowder,low-fat,canned (made with low-fat or skim milk)	1 cup	2
Noodles,cellophane,cooked	1 cup	3
Noodles,egg	1 cup cooked or 1 1/2 oz. uncooked	3
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