Name Amount WW Points
Apple 1 small (4 oz.) 1
Banana 1 medium (6 oz.) 2
Mango 1 (8 oz.) 2
Orange 1 (4 oz.) 1
Pear 1 (5 oz.) 1
Peach 1 (6 oz.) 1
Watermelon 1 cup 1
Beef, regular, cooked 1 slice (2 oz.) 4
Chicken, cooked 1 slice (2 oz.) 2
Egg 1 (2 oz.) 2
Fish, Catfish, cooked 1 fillet (6 oz.) 6
Pork, cooked 1 slice (2 oz.) 5
Shrimp, cooked 1/2 cup (2 oz.) 1
Bread, regular 1 slice (1 oz.) 2
Butter 1 tea spoon 1
Caesar salad 3 cups 7
Cheeseburger 1 (McDonald Medium) 8
Chocolate 1 oz. 3
Cucumber 1 cup 0
Hamburger 1 (McDonald Medium) 6
Lettuce 1 cup 0
Pizza 1 slice (5 oz.) 6 - 10
Potato (uncooked) 1 cup (8 oz.) 3
Rice, cooked 1 cup 4
Sandwich 1 8 - 16
Tomato 1 cup 0
Apple Cider / Juice 1 cup 2
Beer, regular 1 can or bottle 3
Coca-Cola Classic 1 cup 3
Diet Coke 1 cup 0
Milk, low-fat (1%) 1 cup 2
Milk, low-fat (2%) 1 cup 3
Milk, whole 1 cup 4
Orange Juice 1 cup 3
Sprite 1 cup 3
Yogurt 1 cup 4
Food points based on body weight:
Weight (lb) Weight (kg) WW Points / Day
< 150 lbs < 68 kgs 18 to 23
150 to 174 lbs 68 to 79 kgs 20 to 25
175 to 199 lbs 80 to 90 kgs 22 to 27
200 to 224 lbs 91 to 101 kgs 24 to 29
225 to 249 lbs 102 to 113 kgs 26 to 31
250 to 274 lbs 114 to 124 kgs 28 to 33
275 to 299 lbs 125 to 135 kgs 29 to 34
300 to 324 lbs 136 to 147 kgs 30 to 35
325 to 349 lbs 148 to 158 kgs 31 to 36
> 350 lbs > 159 kgs 32 to 37

Measurement:

1 cup = ~250 milliliters
1 tea spoon = ~5 milliliters

Weight watchers diet food points list estimation is based on average. The actual points can be very different depending on the type, the way of the food being prepared / cooked, etc.

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