1 Point Foods
Source of Recipe
Weight Watchers List
List of Ingredients
One-Point Foods
Apple Cider, 1/2 cup or 4 fluid ounces or 124 grams
Apple Juice, 1/2 cup or 4 fluid ounces or 124 grams
Apple, dried, 1/4 cup or 3/4 ounce or 21.5 grams
Apple, fresh, 1 item small, 4 ounces or 113.4 grams
Applesauce, unsweetened, 1 cup
Apricot nectar, 1/2 cup or 4 fluid ounces or 125.5 grams
Apricot, fresh 3 items, 4 ounces or 105 grams
Apricots, dried, 6 items halves, 3/4 ounce, 21 grams
Artichoke Hearts, cooked, 1 cup or 6 ounces or 168 grams
Barbecue Sauce, 1/4 cup or 62.5 grams
Beans, cannellini, 1/2 cup
Beans, kidney, cooked, 1/2 cup or 88.5 grams
Beans, lima, cooked, 1/2 cup or 96 grams
Beer, non-alcoholic, 12 fluid ounces
Blackberries, 1 cup or 5 ounces or 144 grams
Blueberries, 1 cup or 5 ounces or 145 grams
Bread, high fiber (3 grams or more of dietary fiber per slice) 1 slice or 1 ounce
Bread, reduced-calorie, 2 slices or 1 1/2 ounces or 46 grams
Butter 1 teaspoon
Cantaloupe, 1/4 item or 1 cup or 7 ounces or 204 grams
Cappuccino, made with fat-free milk, 1 small item or 8 fluid ounces
Carrots, 1 cup or 156 grams
Cereal, ready-to-eat, bran flakes, 3/4 cup or 30 grams
Cereal, ready-to-eat, puffed, 1 cup or 12 grams
Cereal, ready-to-eat, shredded wheat, 1 biscuit or 23.6 grams
Cheese, cream, fat-free, 1/4 cup or 60 grams
Cheese, cream, regular, 1 tablespoon or 14.5 grams
Cheese, cream, whipped, 2 tablespoons or 10 grams
Cheese, hard or semisoft, fat free, 1 slice or 3/4 ounce
Cheese, Neufchatel, 1 tablespoon or 1/2 ounce or 14.17 grams
Chicken, drumstick, cooked, without skin (no bone) 1 item or 1 ounce or 28.35 grams
Clementines, 2 small (3 ounces each)
Cocktail sauce, store-bought 1/4 cup
Cocoa, hot, instant, fat-free, 1 serving 6 fluid ounces
Cocoa, hot, instant, no sugar added, 1 serving 6 fluid ounces or 19.1 grams
Cookies, gingersnaps, 2 items, 14 grams
Corn on the cob, 1 item, ear, 77 grams
Crackers, fat-free, 7 items or 3/4 ounce
Cranberries, fresh, 1 1/2 cups or 5 ounces or 142.5 grams
Cranberry juice cocktail 1/2 cup or 4 fluid ounces or 126.5 grams
Cream, half and half, 2 tablespoons or 1 fluid ounce or 30 grams
Cream, sour, regular, 1 tablespoon or 12 grams
Cream, whipped, aerosol,, 1/4 cup or 12 grams
Creamer, fat-free, liquid, flavored 2 tablespoons or 1 fluid ounce
Creamer, non-dairy, liquid, 2 tablespoons or 1 fluid ounce or 30 grams
Creamer, non-dairy, powdered, 1 tablespoon or 5.9 grams
Currants, fresh, 1 cup or 168 grams
Dates, fresh, 2 items or 3/4 ounce or 21 grams
Egg substitute, fat free, 1/4 cup or 62.8 grams
Egg whites, 3 items, or 100.2 grams
Fish, herring, cooked, 1 ounce or 28.35 grams
Flour, any type, 3 tablespoons or 22.5 grams
Frankfurter, beef or pork, fat-free, 1 item, 1.75 ounces
Fruit butter, 1 tablespoon, or 17 grams
Fruit, spreadable, 1 tablespoon or 20 grams
Graham cracker crumbs, 2 tablespoons or 1.2 ounce or 14 grams
Graham crackers, 2 items (2 1/2 inch square) 1/2 ounce or 14 grams
Grapefruit, whole, 1 item small or 8 ounces or 227 grams
Grapes, 1 cup or 92 grams
Honey, 1 tablespoon or 21 grams
Honeydew melon, 1 cup or 177 grams
Honeydew melon, 1/8 item or 160 grams
Ice Cream Cone, plain or sugar 1 item, small, 10 grams
Jam or Jelly 1 tablespoon, 20 grams
Ketchup, 1.4 cup or 60 grams
Kiwifruit, 1 item or 4 ounces or 91 grams
Luncheon meat, lean, (3 grams of fat or less per ounce) 1 slice or 1 ounce or 28.35 grams
Mandarin orange, 1 serving, 1 large or 2 small or 6 ounces or 150 grams
Margarine, fat-free, 4 tablespoons or 112 grams
Margarine, reduced-calorie, 2 teaspoons,
Margarine, regular, 1 teaspoon or 4.7 grams
Mayonnaise, fat-free, 4 tablespoons or 64 grams
Mayonnaise, reduced-calorie, 2 teaspoons or 10 grams
Mayonnaise, regular, 1 teaspoon or 4.6 grams
Melba toast, 1 serving, 4 slices, or 6 rounds or 3/4 ounce or 18 grams
Melon balls, 1 cup or 173 grams
Nectarine, 1 item or 4 ounces or 136 grams
Oil, vegetable, 1 teaspoon or 4.5 grams
Olives, 10 items, small, 1 ounce or 32 grams
Olives, 6 items, large, 1 ounce or 26.4 grams
Onions, cooked, 1 cup or 210 grams
Orange, 1 item, 5 ounces or 131 grams
Orange juice, 1/2 cup or 4 fluid ounces or 124.5 grams
Orange sections, 1 cup or 180 grams
Orange-grapefruit juice, 1/2 cup or 4 fluid ounces or 123.5 grams
Papaya, fresh, 1/2 item, or 190 grams
Papaya, fresh, 1 cup or 140 grams
Pastrami, turkey, 1 slice or 28.35 grams
Peach, 1 item (2 3/4 inch diameter) or 6 ounces or 157 grams
Pear, 1 item or 5 ounces or 139 grams
Peas, black-eyed, cooked, 1/2 cup or 86 grams
Pickle, sweet, 2 large
Pineapple juice, 1/2 cup or 4 fluid ounces or 125 grams
Pineapple, fresh, 1 cup or 155 grams
Pita, wheat or white, 1 ounce (1 small or 1/2 large), or 28 grams
Plums, 2 items (2 1/8 inch diameter) or 113.4 grams
Popcorn, light, microwave-popped, 3 cups
Popcorn, plain, air-popped, 3 cups or 24 grams
Popcorn, reduced-fat (94% fat free) microwave popped, 5 cups
Preserves, 1 tablespoon or 20 grams
Prunes, 2 items, 3/4 ounce or 21 grams
Pumpkin seeds, 1 teaspoon or 4.7 grams
Raspberries, 1 1/2 cups or 184.5 grams
Rice Cakes, other than plain, 1 item or 1/2 ounce
Rice Cakes, plain, 2 items, or 3/4 ounce or 18 grams
Salad dressing, fat-free (except Italian) 2 tablespoons
Salad dressing, reduced-calorie, Italian, 2 tablespoons
Salad , three-bean, canned 1/2 cup or 4.5 ounces
Scallops, cooked, 2 ounces or 56.7 grams
Seitan mix, 2 tablespoons
Seitan slices, 2 slices or 2 ounces
Shellfish, crabmeat, cooked 1/2 cup or 2 ounces or 59 grams
Shellfish, crayfush, cooked 1/2 cup or 2 ounces or 56.7 grams
Shellfish, lobster, cooked 1/2 cup or 2 1/2 ounces or 72.5 grams
Shellfish, shrimp, cooked 1/2 cup or 2 ounces or 56.7 grams
Smart Balance Popcorn, 1 bag
Soup, egg drop, 1 cup
Soup, onion mix, 1 serving, 1 cup prepared or 1/4 envelope
Soup, tomato canned made with water 1 cup
Sour cream, fat free 1/4 cup
Sour Cream, light 3 tablespoons
Sour Cream, regular 1 tablespoon
Soy Cheese, fat-free 1 ounce
Sugar, brown 1 tablespoon or 9.6 grams
Sugar, white 1 tablespoon or 12.6 grams
Sunflower seeds, 1 tablespoon or 8 grams
Sweet and sour sauce, 2 tablespoons or 39.1 grams
Syrup, pancake, reduced-calorie, 2 tablespoons or 30 grams
Syrup, pancake, regular, 1 tablespoon or 20 grams
Tangerine, 1 large or 2 small or 6 ounces or 140 grams
Textured vegetable protein, dry 1/3 cup or 1.5 ounces
Tofu, low-fat 1 serving, 1/3 cup or 1/5 block or 3 ounces or 84 grams
Tofu, soft 1 serving, 1/3 cup or 1/5 block or 3 ounces or 90 grams
Tortilla, corn 1 ounce or 2 - 4 inch diameter or 1 - 6 inch diameter or 1/2 -10 inch diameter or 28.35 grams
Vegetarian burger, fat-free, frozen, 1 item, 1 ounce
Watermelon, 1 cup or 154 grams
Wheat germ, 3 tablespoons or 21.1 grams
Recipe
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