Embarking on a journey with Weight Watchers can open up a world of possibilities for healthier eating. However, understanding and managing your PointsPlus values can be a bit challenging.
To help you navigate through this, we’ve compiled a full list of 150 foods and their estimated PointsPlus values from 2010.
Notes about the WW PointsPlus Foods 2010
Please note that these values are estimates, and actual PointsPlus values may vary based on specific brands and portion sizes.
Also note that: the calculations behind the PointsPlus system is proprietary and exact values aren’t publicly available for all foods. Here’s an extended list with a few more common foods and their estimated PointsPlus values.
List of 150 Weight Watchers Foods and Their Points Plus Back in 2010
This list includes only rough estimates based on typical nutritional content, and the actual points may vary based on specific brands and portion sizes.
For an accurate calculation, please use the official Weight Watchers materials or their app. Also, this is based on the PointsPlus system from 2010, and the point values may be different in the newer Points® system.
- Fruits and most vegetables: 0 PointsPlus
- Skinless chicken breast, cooked (3 oz): 3 PointsPlus
- Lean ground beef (3 oz): 4 PointsPlus
- Whole wheat bread (1 slice): 2 PointsPlus
- Eggs (1 large): 2 PointsPlus
- Non-fat Greek yogurt (1 cup): 3 PointsPlus
- Regular beer (12 oz): 5 PointsPlus
- Wine (5 oz): 4 PointsPlus
- Chocolate chip cookie (medium): 4 PointsPlus
- Avocado (1/3): 3 PointsPlus
- Almonds (1/4 cup): 4 PointsPlus
- Brown rice, cooked (1/2 cup): 3 PointsPlus
- Quinoa, cooked (1/2 cup): 3 PointsPlus
- Butter (1 tbsp): 3 PointsPlus
- Cheddar cheese (1 oz): 3 PointsPlus
- Olive oil (1 tbsp): 4 PointsPlus
- Regular soda (12 oz): 3 PointsPlus
- Peanut butter (2 tbsp): 5 PointsPlus
- Banana: 0 PointsPlus
- Apple: 0 PointsPlus
- Turkey, cooked (3 oz): 3 PointsPlus
- Sweet potato, cooked (1 cup): 5 PointsPlus
- Lentils, cooked (1 cup): 6 PointsPlus
- Salmon, cooked (3 oz): 4 PointsPlus
- Tuna, canned in water (3 oz): 2 PointsPlus
- Shrimp, cooked (3 oz): 2 PointsPlus
- Broccoli, cooked (1 cup): 0 PointsPlus
- Carrots, raw (1 cup): 0 PointsPlus
- Bell pepper, raw (1 cup): 0 PointsPlus
- Onion, cooked (1 cup): 2 PointsPlus
- Spinach, raw (1 cup): 0 PointsPlus
- Kale, raw (1 cup): 0 PointsPlus
- Blueberries (1 cup): 0 PointsPlus
- Strawberries (1 cup): 0 PointsPlus
- Grapes (1 cup): 0 PointsPlus
- Orange (1 medium): 0 PointsPlus
- Raspberries (1 cup): 0 PointsPlus
- Watermelon (1 cup): 0 PointsPlus
- Peaches (1 medium): 0 PointsPlus
- Cottage cheese, low fat (1 cup): 3 PointsPlus
- Whole wheat pasta, cooked (1 cup): 5 PointsPlus
- Tofu, firm, cooked (1/2 cup): 2 PointsPlus
- Oatmeal, cooked (1 cup): 4 PointsPlus
- Hummus (2 tbsp): 2 PointsPlus
- Salsa (2 tbsp): 0 PointsPlus
- Baked beans (1/2 cup): 4 PointsPlus
- Dark chocolate (1 oz): 3 PointsPlus
- Pretzels (1 oz): 3 PointsPlus
- Popcorn, air-popped (3 cups): 3 PointsPlus
- Bagel (1 medium): 6 PointsPlus
- Cream cheese (1 tbsp): 1 PointsPlus
- Honey (1 tbsp): 1 PointsPlus
- Maple syrup (1 tbsp): 1 PointsPlus
- Black beans, cooked (1/2 cup): 2 PointsPlus
- Green beans, cooked (1 cup): 0 PointsPlus
- Cauliflower, raw (1 cup): 0 PointsPlus
- Zucchini, cooked (1 cup): 0 PointsPlus
- Tomato, raw (1 medium): 0 PointsPlus
- Cucumber, raw (1 cup): 0 PointsPlus
- Mango (1 medium): 0 PointsPlus
- Pineapple (1 cup): 0 PointsPlus
- Kiwi (1 medium): 0 PointsPlus
- Pears (1 medium): 0 PointsPlus
- Cranberries, raw (1 cup): 0 PointsPlus
- Balsamic vinegar (1 tbsp): 1 PointsPlus
- Sesame oil (1 tbsp): 4 PointsPlus
- Almond milk, unsweetened (1 cup): 1 PointsPlus
- Soy milk, unsweetened (1 cup): 2 PointsPlus
- Skim milk (1 cup): 2 PointsPlus
- Chia seeds (1 tbsp): 1 PointsPlus
- Flaxseeds (1 tbsp): 1 PointsPlus
- Granola (1/2 cup): 4 PointsPlus
- Muesli (1/2 cup): 4 PointsPlus
- Whole grain cereal (1 cup): 3 PointsPlus
- Wheat germ (2 tbsp): 1 PointsPlus
- Raisins (1/4 cup): 2 PointsPlus
- Dates (1/4 cup): 4 PointsPlus
- Prunes (1/4 cup): 3 PointsPlus
- Beef jerky (1 oz): 2 PointsPlus
- Sunflower seeds (1/4 cup): 4 PointsPlus
- Cashews (1/4 cup): 5 PointsPlus
- Walnuts (1/4 cup): 4 PointsPlus
- Pistachios (1/4 cup): 4 PointsPlus
- Pumpkin seeds (1/4 cup): 5 PointsPlus
- Protein bar (average): 5 PointsPlus
- Protein shake (average): 4 PointsPlus
- Chicken salad (1/2 cup): 4 PointsPlus
- Tuna salad (1/2 cup): 3 PointsPlus
- Caesar salad (1 cup): 3 PointsPlus
- Greek salad (1 cup): 2 PointsPlus
- Italian dressing (2 tbsp): 2 PointsPlus
- Ranch dressing (2 tbsp): 3 PointsPlus
- Caesar dressing (2 tbsp): 3 PointsPlus
- Mustard (1 tbsp): 0 PointsPlus
- Ketchup (1 tbsp): 1 PointsPlus
- BBQ sauce (1 tbsp): 1 PointsPlus
- Soy sauce (1 tbsp): 0 PointsPlus
- Sriracha (1 tbsp): 0 PointsPlus
- Teriyaki sauce (1 tbsp): 1 PointsPlus
- Pesto sauce (1 tbsp): 2 PointsPlus
- Marinara sauce (1/2 cup): 1 PointsPlus
- Alfredo sauce (1/2 cup): 5 PointsPlus
- Coconut milk (1 cup): 7 PointsPlus
- Coconut oil (1 tbsp): 4 PointsPlus
- Canola oil (1 tbsp): 4 PointsPlus
- Turkey bacon (2 slices): 2 PointsPlus
- Lean ham (3 oz): 2 PointsPlus
- Pork chop, lean, cooked (3 oz): 4 PointsPlus
- Lamb, lean, cooked (3 oz): 4 PointsPlus
- Lobster, cooked (3 oz): 2 PointsPlus
- Scallops, cooked (3 oz): 2 PointsPlus
- Clams, cooked (3 oz): 2 PointsPlus
- Oysters, cooked (3 oz): 2 PointsPlus
- Mussels, cooked (3 oz): 2 PointsPlus
- Crab, cooked (3 oz): 2 PointsPlus
- Sardines, canned in water (3 oz): 2 PointsPlus
- Trout, cooked (3 oz): 4 PointsPlus
- Tilapia, cooked (3 oz): 3 PointsPlus
- Halibut, cooked (3 oz): 3 PointsPlus
- Cod, cooked (3 oz): 2 PointsPlus
- Sushi (1 roll): 6-8 PointsPlus, depending on type
- Ramen (1 package): 8 PointsPlus
- Whole wheat tortilla (1 medium): 3 PointsPlus
- Pita bread, whole wheat (1 medium): 2 PointsPlus
- English muffin, whole wheat (1): 3 PointsPlus
- Baguette, whole wheat (1 oz): 2 PointsPlus
- Spaghetti, whole wheat, cooked (1 cup): 5 PointsPlus
- Rice noodles, cooked (1 cup): 4 PointsPlus
- Udon noodles, cooked (1 cup): 4 PointsPlus
- Soba noodles, cooked (1 cup): 5 PointsPlus
- Black olives (1/4 cup): 2 PointsPlus
- Green olives (1/4 cup): 2 PointsPlus
- Pickles (1 medium): 0 PointsPlus
- Sourdough bread (1 slice): 3 PointsPlus
- Rye bread (1 slice): 2 PointsPlus
- Corn tortilla (1 medium): 1 PointsPlus
- Rice cake (1): 1 PointsPlus
- Popcorn, buttered (3 cups): 5 PointsPlus
- Potato chips (1 oz): 4 PointsPlus
- Chocolate bar (1 oz): 4 PointsPlus
- Ice cream, regular (1/2 cup): 4 PointsPlus
- Ice cream, low fat (1/2 cup): 3 PointsPlus
- Sorbet (1/2 cup): 3 PointsPlus
- Gelato (1/2 cup): 4 PointsPlus
- Whipped cream (2 tbsp): 1 PointsPlus
- Pancakes (1 medium): 2 PointsPlus
- Waffles (1 medium): 3 PointsPlus
- Syrup (1 tbsp): 1 PointsPlus
- Jam (1 tbsp): 1 PointsPlus
- Peanut butter (1 tbsp): 3 PointsPlus
🧠 Frequently Asked Questions (FAQs)
Q: What is the Weight Watchers PointsPlus system?
A: The PointsPlus system was a version of Weight Watchers’ points-based weight loss program introduced in 2010. It assigns points based on protein, fiber, fat, and carbs—encouraging smarter food choices.
Q: Is this food list still useful in 2025?
A: Yes, especially if you’re following the classic WW PointsPlus plan. This printable PDF is ideal for those who prefer the 2010 structure over newer programs like SmartPoints or PersonalPoints.
Q: How accurate are the PointsPlus values in this list?
A: They are estimated based on typical nutritional profiles from 2010. Always check with the official WW app or calculator for the most precise tracking.
Q: Is this affiliated with Weight Watchers (WW)?
A: No. This is an independent resource. It’s not endorsed or approved by WW International, Inc.
Q: Can I print this list or use it on my phone?
A: Yes. The PDF download is optimized for both printing and mobile use—great for grocery shopping, meal planning, or daily tracking.
Q: What kinds of foods are included?
A: Over 150 everyday items—fruits, vegetables, meats, snacks, drinks, grains, condiments, and more—all with PointsPlus values.
Final Thoughts
This exhaustive list of 150 foods and their estimated PointsPlus values is a valuable resource for anyone following the Weight Watchers diet using the 2010 PointsPlus system.
Remember that these values are just estimates, and the exact PointsPlus values might vary depending on the specific brands and portion sizes. Always consult official Weight Watchers materials or their app for the most accurate information.
With the knowledge from this guide, you are now better equipped to manage your PointsPlus budget and make healthier food choices. Here’s to your journey towards a healthier lifestyle!