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Recipe Categories:

    1 Point Foods


    Source of Recipe


    WW Post

    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

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