If you bite it; write it.
If you nibble it; scribble it.
If you drink it; ink it. WW Values for FoodsThis 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.This system is based on the old Points Program. It can still be a useful way to lose weight (if you don't have the money to join WW for the new information). To figure out your daily values allowed with the old system, use this:
Your sex:
If you are female- score 2 points
If you are male- score 8
If you are nursing- score 12Your age:
17 to 26- score 4
27 to 37- score 3
38 to 47- score 2
48 to 58- score 1
Over 58- score 0Your current weight:
Enter the first 2 digits of your weight in pounds. If you are 175 lbs for example, you would enter "17".Your height:
under 5'1"- score 0
5'1" to 5'10"- score 1
Over 5'10"- score 2Your activity level on most days of the week, how do you spend your day?:
sitting down- score 0
occassionally sitting, but mostly standing- score 2
walking most of the time- score 4
doing physically hard work most of the time- score 6Add up all your scored points- that is your daily points target.
Read more: Understanding Points
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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 OptionsC
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 OptionsE
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 OptionsG
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
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 OptionsI
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 OptionsK
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
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 OptionsN
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 OptionsP
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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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 OptionsT
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 OptionsW
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
All praise and glory go to my Lord and Savior, Jesus Christ.
Apart from Him, I could do nothing. (John 15:5)