weight_watchers

Weight Watchers Point List

Weight Watchers Points Link

Papa John's Pizza

McDonalds

Taco Bell

A-G

One Point Foods

Three Points or Less

Chinese/Asian Foods

Papa John's Pizza

Original Crust Pizza (1/8th slice of 14-inch Large) 
Cheese (285 cal/11 g fat/2 g fiber/37 g carbs) 6.5
Pepperoni (303 cal/12 g fat/2 g fiber/37 g carbs) 7
Sausage (326 cal/14 g fat/2 g fiber/37 g carbs) 7.5
All the Meats (389 cal/19 g fat/2 g fiber/37 g carbs) 9
Garden Special (283 cal/10 g fat/2 g fiber/39 g carbs) 6.5
The Works (345 cal/15 g fat/2 g fiber/38 g carbs) 8
Thin Crust 14-inch Large (1/8th slice of 14-inch Large) 8) 
Cheese (235 cal/13 g fat/1 g fiber/22 g carbs) 6
Pepperoni (266 cal/16 g fat/1 g fiber/22 g carbs) 6.5
Sausage (286 cal/18 g fat/1 g fiber/22 g carbs) 7.5
All the Meats (388 cal/26 g fat/1 g fiber/22 g carbs) 10
Garden Special (236 cal/12 g fat/2 g fiber/24 g carbs) 5.5
The Works (330 cal/20 g fat/2 g fiber/23 g carbs) 8
Sides 
Cheese Sticks, 2 (180 cal/8 g fat/1 g fiber/20 g carbs)   4.5
Bread Sticks, 1 (140 cal/2 g fat/1 g fiber/26 g carbs)   3 
Cheese Sauce, 1 tbsp (30 cal/2 g fat/0 g fiber/0 g carbs)  1

Garlic Sauce, 1 tbsp (75 cal/8.5 g fat/0 g fiber/0 g carbs)  2.5
Pizza Sauce, 1 tbsp (10 cal/.5 g fat/1 g fiber/1 g carbs)  .5

- Pizza is based on one slice (1/8) of a large 14" Papa John's Original Pizza
- Breadsticks are based on one single stick, or (1/8th of an order)
- Cheesesticks are based on two sticks (1/7th of an order)
- Dipping sauces are based on one tablespoon (1 Tbsp = 1/2 oz)
- No MSG is used in any of Papa John's ingredients

McDonalds

Sandwiches/Specialties
Big N' Tasty (540 cal/32 g fat) 13.5 (7/20) 
Big N' Tasty w/cheese (590 cal/37 g fat) 15 (7/20) 
Grilled Chicken Flatbread Sandwich (540 cal/24 g fat/56 g carbs) 13 (6/16) 
Grilled Chicken Flatbread Sandwich, no cheese (410 cal/13 g fat/54 g carbs) 9.5 (6/16) 
Grilled Chicken Flatbread Sandwich, no sauce (460 cal/16 g fat/53 g carbs) 11 (6/16) 
Grilled Chicken Flatbread Sandwich, no cheese, no sauce (340 cal/7 g fat/52 g carbs) 7.5 (6/16) 
Philly Cheesesteak Sandwich (640 cal/40 g fat/2 g fiber/37 g carbs) 16
Barbecued Chicken Sandwich (340 cal/8 g fat/4 g carbs) 7
Lobster Sandwich (260 cal/10 g fat/2 g fiber/23 g carbs) 6
Hot Ham & Cheese Sandwich (***see note below) with Honey Mustard
(330 cal/11 g fat/2 g fiber/40 g carbs) 7.5
Hot Ham & Cheese Sandwich (***see note below) with Honey Mustard & Mayonnaise 
(440 cal/22 g fat/2 g fiber/40 g carbs) 10.5 
Hot Ham & Cheese Sandwich with Mayonnaise (***see note below) 
(330 cal/11 g fat/2 g fiber/40 g carbs) 7.5 
Hamburger (280 cal/9 g fat/2 g fiber/35 g carbs) 6.5
McBLT with Mayonnaise (420 cal/26 g fat/2 g fiber/32 g carbs) 10.5
McBLT without Mayonnaise (310 cal/15 g fat) 7.5 
Grilled McVeggie Wrap (450 cal/19 g fat/5 g fiber/58 g carbs) 10
Cheeseburger (330 cal/14 g fat/36 g carbs) 8 
***Quarter Pounder (430 cal/21 g fat/37 g carbs) 10.5
***Quarter Pounder w/cheese (530 cal/30 g fat/38 g carbs) 13.5 
Big Mac (590 cal/34 g fat/3 g fiber/38 g carbs) 14.5 
Double Cheeseburger (460 cal/24 g fat/2 g fiber/35 g carbs) 11 
Arch Deluxe 13
Arch Deluxe w/bacon 14 
Big Xtra (710 cal/46 g fat/4 g fiber/51 g carbs) 17.5
Big Xtra w/cheese (810 cal/55 g fat/4 g fiber/52 g carbs) 20 
Crispy Chicken Sandwich (550 cal/27 g fat/2 g fiber/54 g carbs) 13 
Filet-O-Fish (470 cal/26 g fat/45 g carbs) 12 
Chicken McGrill (450 cal/18 g fat/2 g fiber/46 g carbs) 10.5
Chicken McGrill w/no mayo (340 cal/7 g fat/2 g fiber/45 g carbs) 7
Big Mac Jr. (360 cal/19 g fat/2 g fiber) 8.5
McRib Jr. (320 cal/14 g fat/2 g fiber) 7.5 
Fajita 4 
Chicken Fajita 4.5 
McRib Sandwich (480 cal/25 g fat/2 g fiber) 11.5 
McChicken Sandwich (400 cal/22 g fat/2 g fiber/38 g carbs) 9.5 
McChicken Sandwich, w/o mayo 7.5
Fiesta Beef Soft Taco (320 cal/14 g fat/2 g fiber) 7.5 
Fiesta Chicken Soft Taco (310 cal/14 g fat/2 g fiber) 7 
Chicken Strips, 4 pieces (310 cal/16 g fat) 8 
McSalad Shakers, no dressing
McSalad Shakers, Chef Salad (150 cal/8 g fat/2 g fiber/5 g carbs) 3.5
McSalad Shakers, Garden Salad (l00 cal/6 g fat/2 g fiber/4 g carbs) 2.5
McSalad Shakers, Grilled Chicken Caesar Salad (100 cal/2.5 g fat/2 g fiber/3 g carbs) 2
Salad Dressings (1 packet) 
Caesar Salad Dressing (150 cal/13 g fat/0 g fiber/5 g carbs) 4.5 
Fat Free Herb Vinaigrette Dressing (30 cal/0 g fat/0 g fiber/7 g carbs) 1
Honey Mustard Dressing (150 cal/11 g fat/<1 g fiber/13 g carbs) 4 
Ranch Dressing (170 cal/18 g fat/0 g fiber/2 g carbs) 5
Red French Reduced Calorie Dressing (130 cal/6 g fat/<1 g fiber/18 g carbs) 3.5 
1000 Island Dressing (130 cal/9 g fat/0 g fiber/11 g carbs) 3.5
Croutons, 1 packet (50 cal/1 g fat/<1 g fiber/9 g carbs) 1

Pizza
Happy Meal Cheese Pizza (210 cal/9 g fat/<1 g fiber) 5 
Small Pepperoni Pizza (510 cal/20 g fat/3 g fiber) 11.5 
Soups
Vegetable Beef (230 cal/13 g fat) 6 
Cream of Potato (205 cal/9 g fat) 5 
Chicken Noodle (110 cal/5 g fat) 3 
Mexicali Tortilla (140 cal/3.5 g fat) 3.5
Broccoli Cheese (140 cal/8 g fat) 3.5
Italian Wedding (110 cal/4 g fat) 3
Desserts/Shakes
Hot Fudge Brownie Sundae (430 cal/17 g fat/2 g fiber/64 g carbs) 10 (6/16) 
**Fruit 'n Yogurt Parfait (380 cal/5 g fat/2 g fiber/76 g carbs) 8
**Fruit 'n Yogurt Parfait ( w/o granola) (280 cal/4 g fat/<1 g fiber/53 g carbs) 6 
Vanilla Reduced Fat Ice Cream Cone (150 cal/4.5 g fat/0 g fiber/23 g carbs) 3.5 
Strawberry Sundae (290 cal/7 g fat/50 g carbs) 6.5
Hot Caramel Sundae (360 cal/10 g fat/61 g carbs) 8.5
Hot Fudge Sundae(340 cal/12 g fat/51 g carbs) 8
Nuts (for sundae) (40 cal/3.5 g fat/2 g carbs) 1.5 
Butterfinger McFlurry (620 cal/22 g fat/90 g carbs) 14.5
M&M McFlurry (630 cal/23 g fat/90 g carbs) 15
Nestle Crunch McFlurry (630 cal/24 g fat/<1 g fiber/89 g carbs) 14.5 
Oreo McFlurry (570 cal/20 g fat/82 g carbs) 13.5 
Baked Apple Pie (260 cal/13 g fat/34 g carbs) 6.5
Chocolate Chip Cookies (170 cal/10 g fat/22 g carbs) 4.5 
McDonaldland Cookies, 1 package (180 cal/5 g fat/32 g carbs) 4.5 
Vanilla Shake, small (360 cal/9 g fat/59 g carbs) 8 
Chocolate Shake, small (360 cal/9 g fat/60 g carbs) 8 
Strawberry Shake, small (360 cal/9 g fat/60 g carbs) 8
French Fries
Small French Fries (210 cal/10 g fat/26 g carbs) 5.5
Medium French Fries  (450 cal/22 g fat/5 g fiber/57 g carbs) 10 
Large French Fries (540 cal/26 g fat/6 g fiber/ 68 g carbs) 12 
Super Size French Fries (610 cal/29 g fat/7 g fiber/77 g carbs) 13.5 
Chicken McNuggets/Sauces
Chicken McNuggets, 4 pieces (190 cal/11 g fat/13 g carbs) 5 
Chicken McNuggets, 6 pieces (290 cal/17 g fat/20 g carbs) 7.5 
Chicken McNuggets, 9 pieces (430 cal/25 g fat/29 g carbs) 11
Chicken McNuggets, 20 pieces 23
Hot Mustard Sauce, 1 packet (60 cal/3.5 g fat/7 g carbs) 1.5
Barbecue Sauce, 1 packet (45 cal/0 g fat/10 g carbs) 1 
Sweet n' Sour Sauce, 1 packet (50 cal/0 g fat/11 g carbs) 1 
Honey, 1 packet (45 cal/0 g fat/12 g carbs) 1
Honey Mustard, 1 packet (50 cal/4.5 g fat/3 g carbs) 1.5
Light Mayo, 1 packet (40 cal/4 g fat/<1 g carbs) 1.5 
Muffin/Danish
Lowfat Apple Bran Muffin (300 cal/3 g fat/61 g carbs) 6.5
Apple Danish (340 cal/15 g fat/47 g carbs) 8.5
Cheese Danish (400 cal/21 g fat/2 g fiber/45 g carbs) 9.5
Cinnamon Roll (390 cal/18 g fat/50 g carbs) 9.5 
Breakfast
Blueberry McWaffle Sticks, 1-2 per container (280 cal/8 g fat/3 g fiber/47 g carbs) 6(7/13) 
Egg McMuffin (290 cal/12 g fat/27 g carbs) 7 
Eggs Benedict McMuffin (450 cal/25 g fat/1 g carbs) 11 
Sausage McMuffin (360 cal/23 g fat/26 g carbs) 9.5
Sausage McMuffin w/egg (440 cal/28 g fat/27 g carbs) 11.5 
English Muffin (140 cal/2 g fat/1 g fiber/25 g carbs) 3
Sausage Biscuit (470 cal/31 g fat/35 g carbs) 12 
Sausage Biscuit w/egg (550 cal/37 g fat/35 g carbs) 14.5 
Bacon, Egg & Cheese Biscuit (540 cal/34 g fat/36 g carbs) 14 
Biscuit (290 cal/15 g fat/34 g carbs) 7.5
Ham & Egg Cheese Bagel (550 cal/23 g fat/58 g carbs) 13
Spanish Omelet Bagel  (690 cal/38 g fat/3 g fiber/60 g carbs) 16.5
Steak & Egg Cheese Bagel (700 cal/35 g fat/2 g fiber/57 g carbs) 17
Sausage, 1 patty (170 cal/16 g fat/0 g carbs) 5 
Scrambled Eggs, (2) (160 cal/11 g fat/0 g fiber/1 g carbs) 4.5
Hash Browns, 1 serving (130 cal/8 g fat/1 g fiber/14 g carbs) 3.5
Hotcakes (Plain) (340 cal/8 g fat/58 g carbs) 7.5
Hotcakes (2 pats margarine & syrup) (600 cal/17 g fat/104 g carbs) 13.5 
Breakfast Burrito (320 cal/20 g fat/21 g carbs) 8.5
Mini Hotcakes (150 cal/4 g fat/<1 g fiber) 3.5 
Cinnamon Raisin Bagel 6 
Plain Bagel 6
Sesame Bagel 7
Beverages 
1% Lowfat Milk, 8 fl oz/1 carton (100 cal/2.5 g fat/13 g carbs) 2.5 
Orange Juice, 6 fl oz (80 cal/0 g fat/20 g carbs) 2
Coca Cola Classic or Sprite, small (150 cal/0 g fat/40 g carbs) 3
Diet Coke, small (0 cal/0 g fat/0 g carbs) 0 
Hi-C Orange Drink, small (160 cal/0 g fat/44 g carbs) 3.5
Cappuccino (8 oz serving)
Cappuccino 3.5
Cappuccino - French Vanilla 3.5
Canadian Points/Nutrition 
Fruit 'n Yogurt Parfait (156 cal/2.5 g fat/1.7 g fiber/31 g carbs) 3 
Whole Wheat Chicken McGrill w/BBQ Sauce (309 cal/5.5 g fat/4.7 fiber/39 g carbs) 6 (6/20)
McVeggie Burger on a Whole Wheat Bun (323 cal/8.2 g fat/7.9 fiber/41 g carbs) 6 (6.5) (6/20)
Garden Salad McWrap (313 cal/6.5 g fat/3.1 fiber) 6.5
Chicken Salad McWrap (337 cal/9.5 g fat/3.1 fiber) 7

**Ham & Cheese w/Honey Mustard - 370 cal/11 g fat/2 g fiber (8 pts)
Ham & Cheese w/Mayo - 450 cal/20 g fat/2 g fiber (10.5 pts)
Ham & Cheese w/Honey Mustard & Mayo - 480 cal/22 g fat/2 g fiber (11.5 pts)

As I said above, please be aware that some chains give out different nutritional info!

***Based on weight before cooking 4 oz.

Some of the above Points were figured without Fiber (value was not available)
so the actual Points MAY be lower, as Fiber usually lowers the Point values.

www.mcdonalds.com

Taco Bell

Completely Redone with Taco Bell Website Nutritionals 3/29/02

Specialties
Choco Taco (310 cal/17 g fat/1 g fiber) 7  (7/13) 
Zesty Chicken Border Bowl w/Dressing (720 cal/45 g fat/10 g fiber/58 g carbs) 16.5 (17.5)  (6/26) 
Zesty Chicken Border Bowl w/o Dressing (460 cal/19 g fat/10 g fiber/55 g carbs) 9 (10)  (6/26) 
Tostada (250 cal/12 g fat/11 g fiber/27 g carbs) 4 (5.5)
Mexican Pizza (540 cal/35 g fat/8 g fiber/42 g carbs) 12.5 (13)
Enchirito� - Beef (370 cal/19 g fat/9 g fiber/33 g carbs) 7.5 (8.5)
Enchirito� - Chicken (350 cal/16 g fat/7 g fiber/32 g carbs) 7 (8)
Enchirito� - Steak (350 cal/16 g fat/7 g fiber/31 g carbs) 7 (8)
MexiMelt� (290 cal/15 g fat/4 g fiber/22 g carbs) 6.5
Taco Salad with Salsa (850 cal/52 g fat/16 g fiber/69 g carbs) 18.5 (21)
Taco Salad with Salsa without Shell (400 cal/22 g fat/15 g fiber/31 g carbs) 7 (9.5)
Cheese Quesadilla (490 cal/28 g fat/4 g fiber/39 g carbs) 11.5
Chicken Quesadilla (540 cal/30 g fat/4 g fiber/40 g carbs) 12.5
Nachos & Sides 
Nachos (320 cal/18 g fat/3 g fiber/34 g carbs) 7.5
Nachos Supreme� (440 cal/24 g fat/9 g fiber/44 g carbs) 9 (10)
Nachos BellGrande� (760 cal/39 g fat/17 g fiber/83 g carbs) 15.5 (18)
Mucho Grande Nachos (1320 cal/82 g fat/18 g fiber/116 g carbs) 30 (32.5)
Pintos'n Cheese (180 cal/8 g fat/10 g fiber/18 g carbs) 2.5 (3.5)
Mexican Rice (190 cal/9 g fat/<1 g fiber/23 g carbs) 4.5
Cinnamon Twists (150 cal/4.5 g fat/<1 g fiber/27 g carbs) 3.5
Gorditas
Gordita Supreme� - Beef (300 cal/14 g fat/3 g fiber/27 g carbs) 7
Gordita Supreme� - Chicken (300 cal/13 g fat/3 g fiber/28 g carbs) 6.5
Gordita Supreme� - Steak (300 cal/14 g fat/3 g fiber/27 g carbs) 7
Gordita Baja� - Beef (360 cal/21 g fat/4 g fiber/29 g carbs) 8.5
Gordita Baja� - Chicken (340 cal/18 g fat/3 g fiber/28 g carbs) 8
Gordita Baja� - Steak (340 cal/18 g fat/3 g fiber/28 g carbs) 8
Gordita Nacho Cheese - Beef (310 cal/15 g fat/4 g fiber/30 g carbs) 7
Gordita Nacho Cheese - Chicken (290 cal/13 g fat/3 g fiber/29 g carbs) 6.5
Gordita Nacho Cheese - Steak (290 cal/13 g fat/2 g fiber/28 g carbs) 6.5
Cheesy Gordita Crunch (560 cal/33 g fat/6 g fiber/44 g carbs) 13 (13.5)
Cheesy Gordita Crunch Supreme� (610 cal/37 g fat/6 g fiber/47 g carbs) 14.5
Chalupas
King Club Chalupa (480 cal/33 g fat/2 g fiber/24 g carbs) 12 
Chalupa Supreme� - Beef (380 cal/23 g fat/3 g fiber/29 g carbs) 9
Chalupa Supreme� - Chicken (360 cal/20 g fat/2 g fiber/28 g carbs) 8.5 
Chalupa Supreme� - Steak (360 cal/20 g fat/2 g fiber/27 g carbs) 8.5
Chalupa Baja� - Beef (420 cal/27 g fat/3 g fiber/30 g carbs) 10.5
Chalupa Baja� - Chicken (400 cal/24 g fat/2 g fiber/28 g carbs) 10
Chalupa Baja� - Steak (400 cal/24 g fat/2 g fiber/27 g carbs) 10
Chalupa Nacho Cheese - Beef (370 cal/22 g fat/3 g fiber/30 g carbs) 9
Chalupa Nacho Cheese - Chicken (350 cal/19 g fat/2 g fiber/29 g carbs) 8.5 
Chalupa Nacho Cheese - Steak (350 cal/19 g fat/1 g fiber/28 g carbs) 8.5 
Burritos
Bean Burrito (370 cal/12 g fat/12 g fiber/54 g carbs) 6 (8)
7-Layer Burrito (520 cal/22 g fat/13 g fiber/65 g carbs) 10 (11.5)
Chili Cheese Burrito (330 cal/13 g fat/4 g fiber/40 g carbs) 7
Burrito Supreme� - Beef (430 cal/18 g fat/9 g fiber/50 g carbs) 8.5 (9.5)
Burrito Supreme� - Chicken (410 cal/16 g fat/8 g fiber/49 g carbs) 8 (9)
Burrito Supreme� - Steak (420 cal/16 g fat/8 g fiber/48 g carbs) 8.5 (9)
Double Burrito Supreme� - Beef (510 cal/23 g fat/11 g fiber/52 g carbs) 10 (11.5)
Double Burrito Supreme� - Chicken (460 cal/17 g fat/3 g fiber/50 g carbs) 10.5
Double Burrito Supreme� - Steak (470 cal/18 g fat/3 g fiber/48 g carbs) 10.5
Fiesta Burrito - Beef (380 cal/15 g fat/4 g fiber/49 g carbs) 8.5 
Fiesta Burrito - Chicken (370 cal/12 g fat/3 g fiber/48 g carbs) 8
Fiesta Burrito - Steak (370 cal/12 g fat/3 g fiber/47 g carbs) 8
Grilled Stuft Burrito - Beef (730 cal/35 g fat/11 g fiber/75 g carbs) 15.5 (17)
Grilled Stuft Burrito - Chicken (690 cal/29 g fat/8 g fiber/73 g carbs) 15.5 (15.5)
Grilled Stuft Burrito - Steak (690 cal/30 g fat/8 g fiber/72 g carbs) 15 (15.5)
Tacos
Taco (210 cal/12 g fat/3 g fiber/18 g carbs) 5
Taco Supreme� (260 cal/16 g fat/4 g fiber/20 g carbs) 6
Soft Taco - Beef (210 cal/10 g fat/3 g fiber/20 g carbs) 4.5
Soft Taco - Chicken (190 cal/7 g fat/2 g fiber/19 g carbs) 4
Soft Taco - Steak (280 cal/17 g fat/2 g fiber/20 g carbs) 7
Double Decker� Taco (380 cal/17 g fat/9 g fiber/43 g carbs) 7.5 (8.5)
Double Decker� Taco Supreme� (420 cal/21 g fat/10 g fiber/45 g carbs) 8.5 (9.5)

A 
Alfredo sauce, light, store-bought, 1/2 cup (4 oz), 5 
Alfredo sauce, store-bought, 1/2 cup (4 oz), 10 
Animal crackers, 13 (1 oz), 3 
Apricots, unsweetened, canned, 1 cup (9 oz), 2 
B 
Baba ganosh, store-bought, 2 Tbsp (1 oz), 3 
Bacon, reduced-fat, cooked, crisp, 3 slices, 3 
Bagel chips, 1 oz, 3 
Bagel chips, fat-free, 1 oz, 2 
Bagel pizzas, mini, any type, frozen, 4 (3 oz), 4 
Baklava, store-bought, 1 piece (1 1/2 oz), 5 
Bean and bacon soup, canned, 1 cup, 3 
Bean and ham soup, canned, 1 cup, 3 
Bean dip, fat-free, 1/4 cup (2 oz), 1 
Beans, baked, canned, 1 cup (9 oz), 4 
Beans, baked, deli, 1 cup (9 1/2 oz), 5 
Beans, baked, vegetarian, canned, 1 cup (9 oz), 3 
Beans, black, and rice mix (prepared according to package directions), 1 cup prepared, 4 
Beans, black, refried, canned, 1 cup (9 oz), 3 
Beans, black, refried, low-fat or fat-free, canned, 1 cup (9 oz), 3 
Beans, red, and rice mix (prepared according to package directions), 1 cup prepared, 4 
Beans, refried, canned, 1 cup (8 1/2 oz), 3 
Beans, refried, fat-free, canned, 1 cup (9 oz), 2 
Beans, refried, with sausage, canned, 1 cup (8 1/2 oz), 9 
Bearnaise sauce, store-bought, 1/4 cup (2 oz), 10 
Beef, barbecue, sandwich, frozen, microwave, 1 (5 oz), 9 
Beef, dried, store-bought, 7 slices (1 oz), 1 
Beef and broccoli, frozen, 1 cup (7 oz), 5 
Beef in barbecue sauce, frozen, 1/4 cup (2 oz), 3 
Beef noodle soup mix, single serving, 1 cup prepared, 4 
Beef patty, country fried, store-bought, 1 (4 oz), 8 
Beef soup, canned, 1 cup, 2 
Beef stew, canned, 1 cup (8 3/4 oz), 6 
Beef stew, frozen, 1 cup (8 1/4 oz), 3 
Beef vegetable soup, canned, 1 cup, 1 
Beignet, from mix (prepared according to package directions), 1 piece, 3 
Biscotti, 8 mini, 2 small or 1 regular (1 oz), 3 
Biscotti, fat-free, 8 mini, 2 small or 1 regular (1 oz), 2 
Black bean soup, canned, 1 cup, 2 
Black bean soup in a cup, 1 (2 oz dry), 3 
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 
Borscht, low-calorie, store-bought, 2 cups, 1 
Borscht, store-bought, 1 cup, 2 
Boudin, store-bought, 2 oz, 2 
Breadstick, soft, 1 (1 1/4 oz), 2 
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 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 
Brownie, fat-free, store-bought, 1 (1 1/2 oz), 2 
Brownie, low-fat, store-bought, 1 (1 1/2 oz), 3 
Buffalo wings, frozen (prepared without fat), 3 oz, 4 
Burrito, bean and cheese, reduced-fat, store-bought, 1 (5 1/2 oz), 4 
Burrito, bean and cheese, store-bought, 1 (5 oz), 5 
Burrito, beef and bean, store-bought, 1 (5 oz), 7 
Burrito, beef or chicken and cheese, reduced-fat, store-bought, 1 sm or 1/2 lrg, (4 oz), 4 
Burrito, breakfast (egg, cheese & bacon, ham, or sausage), store-bought, 1 (3 1/2 oz), 5 
Burrito, chicken, store-bought, 1 (5 oz), 6 
C 
Cake, fat-free, store-bought, 1 slice (3 1/2 oz), 4 
Cake, snack, cr�me-filled, store-bought, 2 oblong or rolled, (2 1/4 oz), 6 
Cake, sugar-free, store-bought, 1 slice (2 1/2 oz), 5 
Cake, with icing, store-bought, 1 slice (3 oz), 7 
Cake mix, light, without icing, 1/12th of prepared, 9" cake, 4 
Cannelloni, cheese, with tomato sauce, frozen, 7 oz, 5 
Caponate (eggplant appetizer), store-bought, 1/4 cup (2 oz), 2 
Cappuccino, ready-made, from machine, any flavor, 1 cup, 2 
Cappuccino mix, any flavor, 4 tsp powder or, 1 cup prepared, 2 
Caviar spread, store-bought, 2 Tbsp (1 oz), 3 
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 
Cereal, hot, in a cup, 1 (2 oz dry), 4 
Cereal bar, fat-free, 1 (1 1/2 oz), 2 
Cereal bar, fruit-filled, 1 (1 1/3 oz), 3 
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 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, with bacon, microwave, frozen, 1 (5 oz), 11 
Cheese sauce, store-bought, 1/4 cup (2 1/4 oz), 5 
Cheese sticks, breaded, frozen (prepared without fat), 2 (1 oz), 3 
Cheese twists, 1 1/2 cups (1 oz), 4 
Chicken, fried, frozen, 3 oz, 7 
Chicken, fried, skinless, frozen, 3 oz, 5 
Chicken and dumplings, canned, 1 cup (8 1/2 oz), 5 
Chicken and dumplings, frozen, 1 cup (8 1/2 oz), 7 
Chicken and stars soup, canned, 1 cup, 1 
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 cordon bleu, frozen, 1 piece (6 3/4 oz), 10 
Chicken in barbecue sauce, frozen, 1/4 cup (2 oz), 3 
Chicken Kiev, frozen, 1 (6 oz), 13 
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 patty, frozen, 1 patty w/sauce (5 oz), 6 
Chicken patty, fried, frozen, 1 (2 1/2 oz), 4 
Chicken pieces (nugget style), frozen, 6 (3 oz), 6 
Chicken pieces (nugget style), fat-free, frozen, 3 (3 oz), 2 
Chicken salad, store-bought, 1/2 cup (3 1/2 oz), 5 
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 stew, canned, 1 cup (8 1/2 oz), 4 
Chicken vegetable soup in a cup, 1 (1 oz dry), 2 
Chicken with rice soup, canned, 1 cup, 2 
Chicken with wild rice soup, canned, 1 cup, 2 
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, canned, 1 cup, 3 
Chili con queso, canned, 1/4 cup (2 oz), 2 
Chili con queso, frozen, 1/4 cup (2 oz), 5 
Chili mac, canned, 1 cup (8 oz), 5 
Chili with beans, canned, 1 cup (9 oz), 8 
Chili without beans, canned, 1 cup (8 1/2 oz), 11 
Chimichanga, beef or chicken, with beans, frozen, 1 (6 1/2 oz), 8 
Chocolate drink, 1 cup (8 fl oz), 3 
Chocolate spread, 2 tbsp (1 oz), 4 
Chow mein, beef, chicken or pork, canned, 1 cup, 1 
Clams, canned, 1/2 cup or 4 oz, 2 
Clams, fried, frozen (prepared without fat), 3 oz, 6 
Clams, stuffed, frozen (prepared without fat), 1 (3 oz), 3 
Clam sauce, red, store-bought, 1/2 cup (4 1/2 oz), 2 
Clam sauce, white, store-bought, 1/2 cup (4 1/4 oz), 3 
Cobbler, fruit, frozen, 4 1/2 oz, 6 
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 
Coconut ginger soup, Thai, canned, 1 cup, 3 
Coffee cake, fat-free, store-bought, 1 serving, 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 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 
Coleslaw, store-bought, 1/2 cup (3 1/2 oz), 4 
Cookies, fig bar, any type, 2 bars (1 oz), 2 
Cookies, fruit bar, any type, 2 bars (1 oz), 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 
Corn, breaded, frozen (prepared without fat), 6 (3 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 
Corn nuts, 1/2 cup (1 1/2 oz), 4 
Couscous in a cup, 1 (2 oz dry), 4 
Crab, stuffed, frozen, 1 (3 oz), 3 
Crabmeat, canned, 1/2 cup or 4 oz, 2 
Crab Ragoon, frozen, 8 (5 1/4 oz), 11 
Crackers, cheese squares, mini, regular or reduced-fat, 1 oz, 3 
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 
Crayfish, canned, 1/2 cup or 4 oz, 2 
Cream, clotted (English double devon cream), 2 tbsp (1 oz), 4 
Cream pie, with or without fruit, frozen, 1 slice (4 3/4 oz), of one-crust pie, 10 
Creole, shrimp, store-bought, 1 cup (9 1/2 oz), 5 
Croutons, packaged, 1/2 cup (1 oz), 3 
Croutons, packaged, fat-free, 1/2 cup (1 oz), 2 
Cupcake, with icing, filled-filled, store-bought, 1 (1 1/2 oz), 3 
D 
Daiquiri mix, 1/2 cup (4 fl oz) mix, 3 
Dairy shake, reduced-calorie, 1 packet, 2 
Danish, store-bought, 1 (2 1/4 oz), 5 
Dolma, store-bought, 4 (31/2 oz), 3 
Doughnut, any type, store-bought, 1 (2 oz), 5 
Doughnuts, mini, chocolate-covered, store-bought, 3-4 (2 oz), 7 
Doughnuts, mini, powdered, sugar-covered, store-bought, 3-4 (2 oz), 6 
E 
Eggplant Parmesan, frozen, 5 oz, 3 
Egg roll, with chicken, pork, shrimp, store-bought, 1 (3 oz), 3 
Egg roll, with vegetables, store-bought, 1 (3 oz), 2 
Egg roll snacks, pork, shrimp or vegetable, store-bought, 3 oz, 3 
Egg roll wrapper, 1 (1/2 oz), 1 
Enchilada, beef, cheese, or chicken, store-bought, 1 (4 1/4 oz), 4 
Enchilada meal, beef, cheese, or chicken, frozen, (2 enchiladas, beans & rice), 1 (11 1/2 oz), 7 
Enchilada sauce, 1/2 cup (4 oz), 1 
Escarole soup, canned, 1 cup, 1 
Etouffee, crawfish or shrimp, store-bought, 1 cup (9 oz), 8 
Etouffee mix, 2 tbsp mix, 1 
F 
Fajita kit, beef or chicken, frozen (prepared according to pkg directions), 2 (7 1/2 oz), 5 
Falafel patties, from mix (prepared according to package directions), 2 patties, 4 
Fettuccini Alfredo, frozen, 1 cup (7 oz), 7 
Fettuccini with broccoli and chicken in Alfredo, sauce, frozen, 1 cup (8 oz), 9 
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, light, breaded, frozen (prepared without fat), 3 1/4 oz, 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 fish sticks, 4 
Focaccia bread, any type, store-bought, 2 oz, 3 
Franks in blankets, frozen, 6 (3 oz), 9 
French fries, frozen, baked, 15 (3 oz), 2 
French toast, frozen, 2 slices (4 oz), 5 
French toast sticks, frozen, 3 (2 1/2 oz), 6 
Fromage frais (soft cheese with fruit), 3 1/2 oz, 3 
Frosting, store-bought, regular or reduced-fat, 2 tbsp (1 oz), 3 
Fruit cocktail, unsweetened, canned, 1 cup (9 oz), 2 
Fruit drink mix, powdered, 8 fl oz prepared, 2 
Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz), 1 
Fruit-flavored roll, 1 (3/4 oz), 2 
Fruit-flavored snacks, 1 pouch (1 oz), 2 
Fruit juice bar, frozen, 1 (2 1/2 oz), 1 
Fruit juice bar, no sugar added, frozen, 2 (each 2 oz), 1 
Fruit juice cup, frozen, 1 (6 1/2 oz), 3 
Fruit pie, frozen, 1 slice (4 1/2 oz) of two crust pie, 8 
Fruit pie, individual, store-bought, 1 (4 1/4 oz), 10 
Fruit pie filling, canned, 1/3 cup (3 oz), 2 
Fruit pie filling, light, canned, 1/3 cup (3 oz), 1 
G 
Garlic bread, frozen, 1 piece (1 1/2 oz), 4 
Gazpacho, canned, 1 cup, 1 
Gelatin, fruit-flavored, 1/2 cup prepared, 2 
Gelatin, fruit-flavored, sugar-free, 1/2 cup prepared, 0 
Gnocchi, any type, frozen, 1 cup, 7 
Gnocchi, potato, refrigerated, 1 cup prepared (5 oz), 5 
Graham crackers, 2 (2 1/2" sq 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 
Gravy, beef, chicken or turkey, canned, 1/4 cup, 1 
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 
Guacamole, store-bought, 1/2 cup (2 oz), 2 
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 
H 
Halvah, store-bought, 1 1/2 oz, 6 
Hamburger, microwave, frozen, 1 small (1 1/2 oz), 3 
Hamburger dinner mix in a box (prepared according to pkg directions), 1 cup prepared, 7 
Hash, corned beef, canned, 1 cup, 10 
Hash, roast beef, canned, 1 cup, 9 
Hazelnut and chocolate spread, 1 tbsp (1/2 oz), 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, 1/4 cup (2 oz), 2 
Herring salad, 1/4 cup (2 oz), 3 
Hollandaise sauce, store-bought, 1/4 cup (2 oz), 4 
Honey bun, store-bought, 1 (2 3/4 oz), 8 
Horseradish sauce, store-bought, 2 tbsp (1 oz), 3 
Hot dog sauce, 1/4 cup (2 oz), 1 
Hummus, store-bought, 1/4 cup (2 oz), 2 
Hush puppies, frozen (prepared without fat), 3 (2 oz), 3 
Hush puppy mix, 1/4 cup mix (1 oz), 3 
I 
Ice cream, light, 1 scoop, 1/2 cup, 3 
Ice cream, nonfat, no sugar added, 1 scoop, 1/2 cup, 2 
Ice cream, premium, 1 scoop, 1/2 cup, 7 
Ice cream, reduced-fat, no sugar added, 1 scoop, 1/2 cup, 2 
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, sweetened with sugar, 1 (2 oz), 5 
Ice cream bar, chocolate-covered, with crisp rice, no sugar added, 1 (1 1/2 oz), 3 
Ice cream cone, plain or sugar, 1 small, 1 
Ice cream sandwich, 4 
Ice cream sandwich, reduced-calorie, 3 
Ice cream sundae cone, 1 (3 1/2 oz), 8 
Instant breakfast, 1 envelope with 1 cup low fat milk, 5 
Instant breakfast, 1 envelope with 1 cup skim milk, 4 
Instant breakfast, 1 envelope with 1 cup whole milk, 6 
Italian toast snacks, store-bought, 4 (1 oz), 3 
J 
Jalapenos, stuffed (prepared without fat), 2 (each 1 oz), 4 
Jambalaya mix, 1/4 cup (1 1/2 oz) mix, 3 
K 
Kim Chee (Korean style pickled vegetables), 1 cup (4 oz), 0 
Knish, potato, store-bought, 1 (4 1/2 oz), 3 
Kreplachs, frozen, 4 (3 oz), 4 
Kugel, noodle, store-bought, 1/2 cup (4 oz), 3 
Kugel, potato, store-bought, 1/2 cup (3 1/2 oz), 4 
L 
Ladyfingers, store-bought, 1 lrg or 2 sm (1/2 oz), 1 
Lasagna, cheese, with tomato sauce, frozen, 1 pkg (10 oz), 8 
Lasagna, chicken, frozen, 1 cup (7 oz), 5 
Lasagna, vegetable, frozen, 1 cup (7 1/2 oz), 5 
Lasagna, with meat sauce, frozen, 1 cup (7 1/2 oz), 6 
Lasagna noodles, 2 1/2 or 2 oz, 4 
Lentil soup, canned, 1 cup, 2 
Lentil soup in a cup, 1 (2 oz dry), 3 
Liquor (gin, rum, scotch, tequilla, vodka, whiskey), 1 jigger (1 1/2 fl oz), 2 
Lobster bisque, canned, made with low fat or skim milk, 1 cup, 2 
Lobster bisque, canned, made with whole milk, 1 cup, 3 
Luncheon meat, canned, 2 oz, 4 
Luncheon meat, canned, light, 2 oz, 3

1 Point Foods

Beverages 
-Beer, nonalcoholic, 1 can or bottle (12 fl oz) 
-Cappuccino, (5 oz)
-General Foods International Coffees, French Vanilla Cafe-sugar-free, fat-free 
& naturally decaffeinated, 1 cup, (.5) 
-Nectar, any type, 1/2 cup (4 fl oz) 
-Wine, light, low-alcohol, or non-alcoholic, 1 small glass or 1/2 cup (4 fl oz) 
-Yoo-Hoo Lite Chocolate Drink 
Cocoa 
-Hot, instant, fat-free, (6 fl oz) 
-Hot, instant, sugar free, (6 fl oz) 
Juice 
-Apple juice or cider, 1/2 cup (4 fl oz) 
-Clam-tomato juice, 1 cup (8 fl oz) 
-Cranberry Juice Cocktail, low-calorie, 1 cup (8 fl oz) 
-Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz) 
-Fruit juice, combined, any type, 1/2 cup (4 fl oz) 
-Grape juice, carbonated or non-carbonated, 1/2 cup (4 fl oz) 
-Grapefruit juice, any type, 1/2 cup (4 fl oz) 
-Orange-grapefruit juice, 1/2 cup (4 fl oz) 
-Orange juice, any type, 1/2 cup (4 fl oz) 
-Pineapple juice, 1/2 cup (4 fl oz) 
-Prune juice, 1/2 cup (4 fl oz) 
-Tangerine juice, 1/2 cup (4 fl oz)

Breads, Rolls, Crackers, Etc. 
-Breadsticks, 2" long (7 1/2" x 1") or 4 short (5" x 1/2") 
-Crackers, fat-free, 7 (3/4 oz) 
-Diane's "Thin" Corn Tortillas [2] (white or yellow) 
-Crisp breads, (3/4 oz) 
-Flat breads, (3/4 oz) 
-La Tierra Taco Shells, 2 
-Matzo farfel, 1/4 (1/2 oz) 
-Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz) 
-Merita Wheat Rolls, 1 
-Oyster crackers, 20 (1/2 oz) 
-Pita, any type, 1 small or 1/2 large (1 oz) 
-Rice cakes, any type, 2 (3/4 oz) or 6 mini 
-Saltines, Fat Free, 5 
-Saltines, Zesta, regular, 5 
-Sara Lee Mini Bagels, 1
Breads 
-High fiber (3 gms or more fiber per slice), 1 slice (1 oz) 
-Cocktail (party-style) bread, any type, 2 slices (3/4 oz) 
-Colonial Light Wheat Bread, 2 slices 
-Light Oroweat Country Potato Bread, 4 slices 
-Light Oroweat Wheat, 4 slices 
-Light Oroweat 9-Grain Bread, 4 slices 
-Wonder Light Bread, 4 slices

Cereals

-Barbara's Puffins Crunchy Corn Cereal, 1 cup 
-Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran] 
-High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup 
-Kashi "Good Friends" Cereal, 3/4 cup 
-Puffed, cold, 1 1/2 cups 
-Shredded wheat, cold, 1 biscuit

Fruits 
-Apple, dried, 1/2 cup (3/4 oz) 
-Apple, fresh, 1 (4 oz) 
-Apple, crab, 2 oz or 1/2 cup 
-Applesauce, unsweetened, 1 cup (8 oz) 
-Apricots, 6 dried halves (3/4 oz) 
-Apricots, fresh, 3 (4 oz) 
-Blackberries, 1 cup (5 oz) 
-Blueberries, 1 cup (5 oz) 
-Breadfruit, uncooked, 1/3 cup (3 oz) 
-Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz) 
-Cherries, fresh, 1 cup (5 1/2 oz) 
-Cranberries, fresh, 1 cup (4 oz) 
-Dates, fresh, 2 (3/4 oz) 
-Elderberries, 1 cup (5 oz) 
-Fig, dried, 1 (3/4 oz) 
-Gooseberries, 1 cup (5 oz) 
-Grapefruit sections, 1 cup (9 oz) 
-Grapes, 1 cup, 20 small or 12 large 
-Green papaya, 1 cup 
-Guava, 1 (4 oz) or 1/3 cup pulp 
-Honeydew melon, 1/8 (6 oz) or 1 cup 
-Kiwi, 1 (4 oz) 
-Kumquats, 10 small or 5 medium (3 oz) 
-Mandarin orange, fresh, 1 (6 oz) 
-Melon balls, 1 cup (6 oz) 
-Mulberries, 1 cup (4 oz) 
-Nectarine, 1 (4 oz) 
-Orange sections, 1 cup (6 oz) 
-Orange, 1 (5 oz) 
-Papaya, 1/2 (8 oz) or 1 cup (5 oz) 
-Passion fruit, 3 (3 oz) 
-Peach, fresh, 1 (6 oz) 
-Pear, fresh, 1 (5 oz) 
-Plums, 2 (4 oz) 
-Prickly pear (cactus pear), 1 (5 oz) 
-Prunes, 2 (3/4 oz) 
-Raspberries, 1 cup (4 oz) 
-Strawberries, fresh or frozen (unsweetened), 1 cup 
-Tangelo, 1 (7 oz) 
-Tangerine, 1 (6 oz) 
-Watermelon, 2" slice or 1 cup (5 1/2 oz)

Miscellaneous 
-Bran, all varieties, 1/3 cup (3/4 oz uncooked) 
-Bread crumbs, dried, 3 tbsp (3/4 oz) 
-Cornmeal mix, self-rising, 2 tbsp (3/4 oz) 
-Cornmeal, uncooked, 2 tbsp (1/2 oz)
-Cough Drops, 3 
-Creamer 
-Creamer, nondairy, 1 tbsp powder 
-Creamer, nondairy, 2 tbsp liquid (1 fl oz) 
-Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz) 
-Flour, any type, 3 tbsp (3/4 oz) 
-Fructose, 1 tbsp 
-Honey, 1 tbsp 
-Molasses, light or black strap, 1 tbsp 
-Syrup 
-Syrup, low-calorie, 2 tbsp 
-Syrup, regular, any type, 1 tbsp 
-Sugar, any type, 1 tbsp 
-Vegetable oil, 1 tsp 
-Vegetable shortening, 1 tsp 
-Wheat germ, 3 tbsp (3/4 oz) 
-Wonton skins (wrappers, 5 skins, 3" x 3" squares)

Prepared Foods 
-Beans, 1/2 cup fat-free, refried 
-Beets, pickled, 1/2 cup 
-Onion soup mix, 1 cup prepared or 1/2 envelope 
-Poi, 1/3 cup cooked (3 oz) 
-Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked 
-Potato pancake, frozen, 1 (2 oz) 
-Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz) 
-Potatoes, hash-brown, frozen (no fat added) 4 oz 
-Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces 
-Three-bean salad, canned, 1/2 cup (4 1/2 oz) 
-Yam patty, frozen, 1 (2 oz) 
-Yogurt and cucumber salad, 1/4 cup

Protein Sources 
-Bacon, 1 slice crisp 
-Bacon, Jennie-O, Extra-Lean Turkey, 2 slices 
-Ballpark fat-free beef franks (55 calories each, no fat) 
-Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked 
-Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz) 
-Chicken roll luncheon meat, 1 slice, (1 oz) 
-Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked 
-Chili, Pritikan Vegetarian Chili, 1 cup 
-Egg substitute, fat-free, 1/4 cup 
-Egg whites, 3 
-Frankfurter, beef, pork or turkey, fat-free, 1 
-Gimme Lean! Meatless Sausage (2 oz) 
-Goose, wild, cooked, (1 oz) 
-Jack Links Beef Jerky - Kippered - 1 oz 
-Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked 
-Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz 
-Morningstar Farms "Harvest Burgers Recipe Crumbles", fat free, 2/3 cup 
-Morning Star Farms Italian Style Sausage Crumbles, 1 serving 
-Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked 
-Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked 
-Pheasant, cooked, 1 oz 
-Quail, cooked, 1 oz 
-Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked 
-Squab, cooked, (1 oz) 
-Sweetbreads, cooked, (1 oz) 
-Tempeh (fermented soybean cake), 1/4 cup (1 oz) 
-Textured vegetable protein, 1/3 cup (3/4 oz dry) 
-Tripe, cooked, (1 oz) 
-Turkey roll, 1 slice (1 oz) 
-Vegetarian breakfast patty (sausage-type), 1, (1 oz) 
-Venison, cooked, (1 oz) 
Cheese 
-Cheese, 1 fat free slice 
-Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz) 
-Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) 
-Cheese, Neufchatel, 1 tbsp (1/2 oz) 
-Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1" cube, 3 tbsp shredded, 
2 tbsp grated or (3/4 oz) 
-Cheese, pot, 1/3 cup 
-Cheese, ricotta, nonfat, 1/3 cup 
-Cheese, Parmesan, 2 tsp [Lucerne] 
-Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice 
-Cheese Slice, Lucerne Fat-Free, 1 slice 
-Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated 
or (3/4 oz) 
-Kraft-Free Shredded Cheddar Cheese, 1/4 cup 
Fish 
-Anchovies, 6 (3/4 oz) or 1 tsp paste 
-Clams, cooked, 1/2 cup (2 oz) 
-Crabmeat, cooked, 1/2 cup (2 oz) 
-Crayfish, cooked, 1/2 cup, (2 oz) 
-Fresh, flaked, 1/2 cup 
-Gefilte fish, 1 piece (1 1/2 oz) 
-Lobster meat, cooked, 1/2 cup (2 oz) 
-Mussels, cooked, 1/2 cup (2 oz) 
-Oysters, cooked, 1/2 cup (2 oz) 
-Salmon, smoked, 1 oz 
Scallops, cooked, 1/2 cup (2 oz) 
-Sashimi, 4 pieces (except salmon or mackerel) 
-Shrimp, cooked, 1/2 cup (2 oz) 
-Smelt, cooked, (1 oz) 
-Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces 
-Whitefish, smoked, (2 oz)

Sauces 
-Barbecue sauce, 1/4 cup 
-Chili sauce, green, 1/4 cup 
-Chili sauce, red, 1/4 cup 
-Cocktail sauce, 1/4 cup 
-Duck sauce, 1 tbsp 
-Gravy, beef, chicken or turkey, canned, 1/4 cup 
-Pizza sauce, 1/4 cup (2 oz) 
-Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz) 
-Spanish sauce, 1/2 cup 
-Teriyaki sauce, 1/4 cup

Soups 
-Chicken noodle soup, canned, 1 cup 
-Chicken noodle soup, canned, 1 cup 
-Chicken soup, without matzo balls, 1 cup 
-Egg drop soup, 1 cup 
-Liptons Cup-a-Soup, Chicken Noodle w/White Meat

Spreads/Condiments/Dairy 
-Almond butter, 1 tsp 
-Fruit butter, any type, 1 tbsp 
-Half and Half, 2 tbsp (1 fl oz) 
-Jam, jelly or preserves, 1 tbsp 
-Ketchup, 1/4 cup 
-Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain, herbed, onion (1)
-Spreadable fruit, 1 1/2 tbsp 
-Sweet and sour sauce, 2 tbsp
Butter/Margarine 
-Brummel & Brown Spread (made with yogurt), 1 tbsp 
-Brummel & Brown Fruit Spread (blueberry, strawberry, apples & cinnamon), 
-1 tbsp 
-Butter, regular or whipped, 1 tsp 
-Margarine, fat-free, 4 tbsp 
-Margarine, reduced-calorie (tub), 2 tsp 
-Margarine, reduced-calorie (stick), 1 1/2 tsp 
-Margarine, regular, 1 tsp 
-Margarine, squeeze, 1 tsp 
-Chutney, 1 tbsp 
-Cream, light (coffee/table cream), 2 tbsp (1 fl oz) 
-Cream, whipped, 1/4 cup (1 oz) 
Cream Cheese
-Fat-Free w/strawberries, 2 tbsp
-Light or whipped, 2 tbsp (1 oz) 
-Nonfat, 4 tbsp (2 oz) 
-Regular, 1 tbsp (1/2 oz) 
Mayonnaise 
-Fat-free, 4 tbsp 
-Reduced-calorie, 2 tsp 
-Regular, commercial and homemade, 1 tsp 
-Olives, 10 small or 6 large (1 oz) 
-Peanut butter, 1 tsp 
-Pickles, sweet, 2 large 
-Salad dressing, fat-free (except Italian) 2 tbsp 
-Salad dressing, reduced-calorie, Italian, 2 tbsp 
Sour Cream 
-Light, 3 tbsp 
-Nonfat, 1/4 cup 
-Regular, 1 tbsp

Starchy Vegetables 
-Chestnuts, 6 small (2 oz) 
-Corn on the cob, 1 small ear (5") or 4 oz 
-Corn, baby (ears), 1 cup 
-Parsnips, cooked or uncooked, 1 cup or (6 oz) 
-Peas, green, cooked or uncooked, 1 cup or (6 oz) 
-Squash, winter, 1 cup or 7 oz cooked 
-Water chestnuts, 1 cup (4 1/2 oz)

Sweet Stuff/Snacks 
-Archway Fat-Free Devil's Food Srop cookies (they are a good size, and soft,
-60 calories each, no fat) 
-Candied fruit, any type, including citron, pineapple & ginger root, 1 tbsp (1/2 oz)
-Marshmellow Fluff, 2 tbsp 
-Marshmallows, 2 medium (1/2 oz) 
-Seeds, pumpkin or sunflower, 1 tbsp 
-Sunsweet "Fruitlings", 1 oz 
-Toppings, Ice Cream 
-Pineapple or strawberry, 1 tbsp 
-Fudge, regular or fat-free, 1 tbsp 
-Whipped, dairy or nondairy, 1/4 cup (1/2 oz) 
Candy 
-Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK THE BAG FOR WEIGHT THOUGH]  
-Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate mint, butterscotch, caramel) 
-Lollipop, 1 (2 1/2" diameter) 
-Tootsie Pop, 1 
Chips 
-Potato chips, fat-free (made with olean), 1 oz 
-Pringles, Fat Free, 1 oz 
-WOW Lays or Ruffles Chips, 1 oz 
Cookies/Crackers 
-Biscotti, 4 small (1 regular) fat-free 
-Fortune cookie, 1 
-Gingersnap cookies, 2 (1/2 oz) 
-Graham crackers, 2 (2 1/2" sq) or 1/2 oz 
-Health Valley, Apricot Delite, 3 
-Health Valley Chocolate Biscotti Style Cookies, 1 cookie 
-Jacobsen�s Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast 
-Ladyfingers, store-bought, 1 large or 2 small (1/2 oz) 
-Vanilla wafers, reduced-fat, 3 (1/3 oz) 
Frozen 
-Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, & 
-Fudge/Cream, 1 
-Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1 
-Fat-Free Fudgesicles, 1 
-Haagen-Daz Fat-Free Chocolate Sorbet Bars, 1 
-Popscicle Brand "Firecracker" Ice Pops, 1 [40 calories] 
-Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz) 
-Fruit juice bar, frozen, 1 (2 1/2 oz) 
-Fruit juice bars, no sugar added, frozen, 2 (each 2 oz) 
-Fruit juice bar, no sugar added, frozen, 2 
-Fruit pop, frozen, 1 bar (1 3/4 oz) 
-Ice cream cone, plain or sugar, 1 small 
-TCBY Chocolate Sorbet Bars (BJs Wholesale Club), 1 
-Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1 
-W.W. Chocolate Mousse Bar, 1

Popcorn 
-Light, microwave-popped, 3 cups 
-Plain, hot-air popped, 3 cups 
-Popcorn Cakes 
-Butter-flavored, 2 (1/2 oz) 
-Other than butter-flavored, 1, 6 mini or 1/2 oz 
Rice Cakes 
-Plain, 2 (3/4 oz or 5 mini) 
-Other than plain, 1 (1/2 oz) 
-Quaker Mini Chocolate Crunch, 5 
-Quaker Mini Caramel Corn rice snacks, 5 
-Caramel/Chocolate Chip Rice Cakes, 1 cake 
-Chocolate Crunch Mini Rice Cakes, 5 mini cakes 
-Quaker's Cinnamon Streusel Rice Cakes, 1 cake 
-Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho, BBQ], 7-8

3 Points or Less Foods

Appetizers 
-Caponate (eggplant appetizer), store-bought, 1/4 cup (2 oz), 2 
-Caviar or any type fish roe, 2 tbsp (1 oz), 2 
-Caviar spread, store-bought, 2 tbsp (1 oz), 3 
-Cheese ball, store-bought, 2 tbsp (1 oz), 3 
-Cheese puffs, hot, 3 (each 1/2 oz), 2 
-Cheese sticks, breaded, frozen (prepared without fat), 2 (1 oz), 3 
-Cheese straws, 2 (each 2" long) or 2 oz, 2 
-Chili con queso, 1/4 cup, 3 
-Dip, any type, 2 tbsp, 2 
-Dolmas, store-bought, 4 (3 1/2 oz), 3 
-Dumplings, chicken, steamed, 4 dumplings, 3 
-Dumplings, shrimp, steamed, 4 dumplings, 3 
-Egg roll, with chicken, pork, or shrimp, store-bought, 1 (3 oz), 3 
-Egg roll with vegetables, store-bought, 1 (3 oz), 2 
-Egg roll snacks, pork, shrimp or vegetable, store-bought, 3 oz, 3 
-Guacamole, 1/4 cup, 2 
-Herring, pickled, 1/2 cup, 2 
-Herring in cream sauce, store-bought, 2 oz, 3 
-Hummus, any type, 1/4 cup, 2 
-Italian toast snacks, store-bought, 4 (1 oz), 3 
-Liver pate, 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz, 3 
-Mozzarella, breaded, frozen (prepared without fat), 2 pieces (each 1/2 oz), 3 
-Mushrooms, breaded, frozen (prepared without fat), 7 (3 oz), 3 
-Mushrooms, stuffed, 4 mushrooms, 3 
-Olive spread, store-bought, 1 tbsp (1/2 oz), 2 
-Pate, fish, store-bought, 2 oz, 3 
-Potato puffs (appetizer pastry), frozen, 2 (each 1 oz), 2 
-Pot stickers (filled wontons), pork or vegetable, frozen, 1 (1 1/2 oz) or 2, (each 3/4 oz), 2 
-Quiche, appetizer, frozen, 2 (each 3/4 oz), 3 
-Sashimi, salmon or mackerel, 4 pieces, 2 
-Shrimp toast, 1 piece, 2 
-Sushi, nigiri (sliced raw fish over rice), 4 pieces, 3 
-Sushi, nori make (raw fish & rice rolled, in seaweed), 4 pieces, 2

Beverages 
-Caffe D'Amore - Frappe Freeze - Mocha (Gourmet Coffee Mix), 8 oz. drink (Costco), (2.5) 
-Chai Vanilla Powder Drink Mix (140 cal/1.5 g fat/0 g fiber), 3 tbsp, (3)  
-Eight O'Clock Royale International French Vanilla Cafe, low calorie, sugar free 
(35 cal/2 g fat/0 g fiber) 1 cup, (1)  
General Foods 
-Cappuccino Coolers, 1 pkg, (2.5) Delicious as a smoothie! 
-International Coffees, French Vanilla Cafe - sugar free, fat free,  
naturally decaffeinated, (25 cal/0 g fat/0 g fiber) 1 cup, (.5) 
-Starbucks Lite Mocha Fappuccino, 1 bottle, (2)

Breads, Cookies & Crackers 
-Any type cookie (other than the following listings), homemade or pkgd, 2 sm (1 oz), 3 
-Amaretti cookie, 1 (1" diameter), 2 
-Animal crackers, 13 (1 oz), 3 
-Bar cookie, 1 (1" x 4"), 3 
-Biscotti, 8 mini, 2 small or 1 regular (1 oz), 3 
-Biscotti, fat-free, 8 mini, 2 small or 1 regular (1 oz), 2 
-Breadstick, soft, 1 (1 1/4 oz), 2 
-Cheese and breadstick snack pack, 1 (1 oz), 3 
-Crackers, 1 oz, 3 
-Dolphins & Friends Crackers (fish shaped cheese crackers), 30 crackers, 2 
-Graham crackers, chocolate-covered, 2 (1/2 oz), 2 
-Graham crackers, mini, any variety, 3/4 oz, 2 
-Fig bars, 2 (1 oz), 2 
-Fruit bars, 2 (1 oz), 2 
-Gingerbread cookie, 1 (2" diameter), 2 
-Mandelbrot, 2 slices (3" x 2" x 1/2"), 3 
-Reduced-calorie cookies, 2 small (1 oz), 2 
-Rice (crisp) and marshmallow treat, 1 small or 1/2 large (3/4 oz), 2 
-Rugalach, 1 piece (2 1/2" x 1 1/4") 1 oz, 3 
-Sugar-free cookies, store-bought, 2 small (1 oz), 2 
-Thomas' Apple Cinnamon Gourmet Bagels, 1, 3 
-Vanilla wafers, 3 (1/2 oz), 2

Candy 
-Candy corn, 1 oz, 2 
-Caramels, 1 oz, 3 
-Cherries, chocolate-covered, 2 (1 oz), 2 
-Chocolate, any type, 2 assorted pieces, 1/2 candy bar, 1 oz chips, 3 
-Cotton candy, 1 serving (1 1/2 oz), 3 
-Fruit-flavored roll, 1 (3/4 oz), 2 
-Fruit-flavored snacks, 1 pouch (1 oz), 2 
-Fudge, plain, 1 piece (1" x 2") or 1 oz, 2 
-Gumdrops, 8 (1 oz), 3 
-Hard candy, 1 oz, 2 
-Licorice, 1 oz, 2 
-Marzipan, 1 oz, 3 
-Mint, chocolate-covered, 1 (2 1/2" diameter), 3 
-Peanut brittle, store-bought, 4 pieces (1 oz), 3 
-Raisins, chocolate-covered, 1 oz, 3 
-Sesame candy, 1 piece (2" x 1"), 2 
-Taffy, 1 oz, 3

Frozen Desserts 
-Fruit ice, 1 scoop (1/2 cup), 3 
-Ice cream, light, 1 scoop (1/2 cup), 3 
-Ice cream, nonfat, no sugar added, 1 scoop (1/2 cup), 2 
-Ice cream, nonfat, sweetened with sugar, 1 scoop (1/2 cup), 2 
-Ice cream, reduced-fat, no sugar added, 1 scoop (1/2 cup), 2 
-Ice cream bar, chocolate-covered, with crisp rice, no sugar added, 1 (1 1/2 oz), 3 
-Ice cream sandwich, reduced calorie, 1 sandwich, 3 
-Sherbet, 1 scoop (1/2 cup), 3 
-Sorbet, 1 scoop (1/2 cup), 2 
-Yogurt, frozen, low-fat, 1 scoop (1/2 cup), 3 
-Yogurt, frozen, nonfat, no sugar added, 1/2 cup, 2 
-Yogurt, frozen, nonfat, sweetened with sugar, 1/2 cup, 2
Juice-Based Fruitfull� Bars, 4 fl oz Happy & Healthy Products Inc.
-Guava (70 cal/0 g fat) 1.5 
-Tamarind (90 cal/0 g fat) 2 
-Strawberry (70 cal/0 g fat) 1.5 
-Raspberry (70 cal/0 g fat) 1.5 
-Pineapple (80 cal/0 g fat) 2 
-Tropical Splash (80 cal/0 g fat) 2
-Lime (70 cal/0 g fat) 2 
-Fuzzy Navel (70 cal/0 g fat) 1.5
-Watermelon (60 cal/0 g fat) 1.5 
-Passionate Cherry (80 cal/0 g fat) 2 
-Lemon (90 cal/0 g fat) 2 
Cream-Based Fruitfull� Bars, 4 fl oz Happy & Healthy Products Inc.
-Strawberry Cream (110 cal/2.5 g fat) 2.5 
-Banana (110 cal/3 g fat) 2.5 
-Pina Colada (90 cal/2.5 g fat) 2.5 
-Raspberry 'n Cream (110 cal/2.5 g fat) 2.5
Fruitfull� Fruit Smoothies, 4 fl oz Happy & Healthy Products Inc.
-Strawberry Ana Banana (120 cal/1 g fat) 2.5

Other Desserts & Snacks 
-Angel food cake, 1/16 of 10" tube or  2 oz, 2 
-Beef jerky, 1 oz, 3 
-Brownie, fat-free, store-bought, 1 (1 1/2 oz), 2 
-Brownie, low-fat, store-bought, 1 (1 1/2 oz), 3 
-Cereal bar, fat-free, 1 (1 1/2 oz), 2 
-Cereal bar, fruit-filled, 1 (1 1/2 oz), 3 
-Cinnamon bun or sweet roll, 1 (3" diameter) or 2 oz, 3 
-Coffee cake, fat-free, store-bought, 1 serving (2 oz), 3 
-Cupcake, with icing, creme-filled, store-bought, 1 (1 1/2 oz), 3 
-Fruitcake, 1 slice (2 1/2" x 1 3/4" x 1/2") 2 oz, 3 
-Gelatin, fruit-flavored, sugar-free, 1/2 cup prepared, 0 
-Granola bar, any type other than chocolate-covered, 1 (1 oz), 3 
-Granola bar, reduced-calorie, 1 (1 oz), 2 
-Hamantaschen, 1 piece (3" diameter), 2 
-Macaroons, 2 macaroons, 2 
-Muffin, fat-free, 1 small, 1/2 large or 2 oz, 2 
-Passover sponge cake, 1/12th of 9" tube, 3 
-Peanuts, honey, reduced-fat, 1/4 cup (3/4 oz), 2 
-Petit fours, 2 (each 1 3/4" x 1 1/2" x 1"), 3 
-Profiterole, 1 small (1 oz), 2 
-Pudding, ready-made, reduced-calorie, 1/2 cup, 2 
-Pudding, reduced-calorie (made with skim, nonfat, or low-fat milk), 1 cup, 2 
-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 
-Snacks, corn, potato, or rice (3 grams fat or less per oz), 3/4 oz, 2 
-Sopaipillas, 2 (each 4" x 3"), 2 
-Soybean nuts, 1/4 cup (1 oz), 3 
-Trail mix, any type, store-bought, 1/4 cup (1 oz), 3 
-Yogurt, aspartame-sweetened, 1 cup (8 oz), 2 
-Yogurt, flavored, nonfat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 3 
-Yogurt, plain, nonfat, 1 cup (8 oz), 3 
-Yogurt-covered pretzels, 7 (1 oz), 3 
-Yogurt-covered raisins, 1 oz, 3

Popcorn, Chips & Pretzels 
-Bagel chips, 1 oz, 3 
-Bagel chips, fat-free, 1 oz, 2 
-Cheese and pretzel snack pack, 1 (1 oz), 3 
-Popcorn, light, butter-flavored, popped, 3 cups (1 oz), 2 
-Popcorn, light, cheese-flavored, popped, 3 cups (1 1/4 oz), 3 
-Popcorn, light, plain, popped, 3 cups (3/4 oz), 2 
-Popcorn, microwave-popped, 3 cups, 3 
-Popcorn, plain, oil-popped, 3 cups, 3 
-Potato chips, reduced-calorie, 14 (1 oz), 3 
-Potato Flyers, [100 cal/1 g fat/2 g fiber], 1 serving (2) 
-Potato sticks, shoestring, 1/2 cup (3/4 oz), 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 
-Rold Gold Cheddar Pretzels, 1 oz (110 cal/0 g fat/1 g fiber) pretzels, (2) 
-Skinny Snacks, snack bag, (corn chip, nacho cheese, sour cream & onion, BBQ),
1 1/2 cups, 1.5 
-Tortilla chips, 12 (1 oz), 3 
-Tortilla chips, baked, reduced-fat or low-fat, 12 (1 oz), 2

Side Dishes 
-Beans, baked, vegetarian, canned, 1 cup (9 oz), 3 
-Beans, black, refried, canned, 1 cup (9 oz), 3 
-Beans, black, refried, low-fat or fat-free, canned, 1 cup (9 oz), 2 
-Beans, refried, 1 cup, 3 
-Beans, refried, canned, 1 cup (8 1/2 oz), 3 
-Beans, refried, fat-free, canned, 1 cup (9 oz), 2 
-Blintz, cheese, fruit or potato, frozen, 1 (2 1/4 oz), 2 
-Eggplant Parmesan, frozen, 5 oz, 3 
-French fries, frozen, baked, 15 (3 oz), 2 
-Kim Chee (Korean-style pickled vegetables), 1 cup (4 oz), 0 
-Kugel, noodle, store-bought, 1/2 cup (4 oz), 3 
-Kugel, potato, 1 piece (3" x 3 1/4"), 3 
-Noodles and sauce mix, 1/2 cup prepared, 3 
-Okra, breaded, frozen (prepared without fat), 3/4 cup or 18 (3 oz), 2 
-Pasta salad, any type, 1/2 cup, 3 
-Pork and beans, canned, 1 cup (9 oz), 3 
-Potatoes, hash-brown patty, frozen, 1 (3 oz), 3 
-Potatoes, mashed, 1/2 cup, 2 
-Potato mix, flavored, 1/2 cup prepared, 3 
-Rice, fried, with chicken or pork, frozen, 1/2 cup (2 1/2 oz), 2 
-Rice, wild, 1 cup cooked or 2 oz uncooked, 3 
-Rice mix, flavored, any type, 1/2 cup prepared, 3 
-Sweet potatoes, candied, 1/2 cup, 3 
-Tabouli, from mix (prepared according to directions), 1/2 cup prepared, 2

Chinese/Asian Foods

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.

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Appetizers, Soups & Sauces

Chicken Wing, fried (90 cal/7 g fat/1 g carbs) 2.5

Curried Meat Triangles, 1  piece (150 cal/5 g fat/12 g carbs) 3.5

Dim Sum (dumpings), 1 ball (65 cal/2 g fat/5 g carbs) 1.5

Dumplings

Beef or pork, fried, 6 dumplings, (490 cal/27 g fat/36 g carbs) 12.5

Beef or pork, steamed, 4 dumplings, 4

Chicken, fried, 4 dumplings, 8

Chicken, steamed, 4 dumplings, 3

Shrimp, fried, 4 dumplings, 8

Shrimp, steamed, 2 dumplings, 3

Vegetable, steamed, 6 (230 cal/5 g fat/37 g carbs) 5.5

Egg Foo Yong, 2 - 1 oz patties (220 cal/16 g fat/7 g carbs) 6

Egg Foo Yong, shrimp, 1 piece, 4

Egg Roll, 1 (4" long), (250 cal/15 g fat/18 g carbs) 6.5

Egg Rolls, mini, 3 rolls (100 cal, 3 g fat/11 g carbs) 2.5

Pancakes, Chinese, 3 pancakes, 2

Sauces

Black bean sauce, 1 tsp, 0

Duck sauce, 1 tbsp, 1

Kung pao sauce, 2 tbsp, 1

Oyster sauce, 1 tsp, 0

Plum sauce, 2 tbsp, 2

Sweet and sour sauce, 2 tbsp, 1

Sesame noodles, 1 cup, 7

Shrimp Balls, 1 (172 cal/16 g fat/2 g carbs) 5

Shrimp toast, 2 small pieces (250 cal/24 g fat/8 g carbs) 7

Soup

Chicken and Corn (150 cal/8 g fat/8 g carbs) 4

Chinese Noodle (210 cal/9 g fat/23 g carbs) 5

Clear, 1 bowl (30 cal/1 g fat/4 g carbs) 1

With Noodles, 1 bowl (100 cal/3 g fat/12 g carbs) 2.5

Egg drop soup, 1 cup, (50 cal/3 g fat/2 g carbs) 1.5

Hot and sour soup, 1 cup, (75 cal/2 g fat/8 g carbs) 2

Miso Soup, 2

Velvet Corn (165 cal/5 g fat/23 g carbs) 4

Won Ton soup, w/4 wontons, (180 cal/8 g fat/16 g carbs) 4.5

Spareribs, 3 oz (339 cal/26 g fat1 g carbs) 9

Spring Rolls

Small, 1.5 oz (100 cal/7 g fat/10 g carbs) 3

Medium, 3 oz (200 cal/12 g fat/20 g carbs) 5

Large, 5 oz (350 cal/15 g fat/33 g carbs) 8.5

Spring roll, with beef, chicken, pork or shrimp, 1 (4 1/2" long), 4

Won Ton, 1 only (55 cal/3 g fat/4 g carbs) 1.5

Won Tons, boiled, 6 wontons, 4

Won Tons, fried pork or shrimp, 1 (45 cal/2 g fat/3 g carbs) 1.5

Won Ton skins (wrappers), 5 skins (3" x 3" sq), 1

Desserts

Fortune Cookie (30 cal/0 g fat/7 g carbs) 1

Lychee, fruit/syrup, 1/2 cup (60 cal/0 g fat/15 carbs) 1.5

Entrees & Main Dishes

Beef & Pork Entrees (1 cup unless noted)

Beef or Pork w/asparagus, broccoli, cabbage, or green peppers 
(360 cal/28 g fat/8 g carbs) 10

Beef or Pork w/cabbage or bok choy (395 cal/30 g fat/7 g carbs) 10.5

Beef w/orange-ginger, 1/2 cup, 8

Cashew Beef (580 cal/49 g fat/3 g carbs) 16

Chop Suey, beef or pork (220 cal/12 g fat/18 g carbs) 5.5

Chow Mein, beef or pork (345 cal/17 g fat/32 g carbs) 8.5

Lo mein, with beef, chicken, or pork, 1 cup, 9

Mongolian Beef w/green onions & rice noodles (375 cal/24 g fat/17 g carbs) 9.5

Moo shoo pork, 1/2 cup with 2 pancakes, 10

Oriental Noodles w/beef or pork & sauce (385 cal/25 g fat/18 g carbs) 10

Pepper Steak, 4 oz (340 cal/21 g fat/2 g carbs) 9

Pork & Hoisin Sauce (450 cal/30 g fat/17 g carbs) 11.5

Pork with cashews, 1 cup, 12

Shredded Pork w/Garlic or Peking Sauce (390 cal/18 g fat/8 g carbs) 9.5

Stir-fried Beef w/peppers, onions, mushrooms & snow peas 
(315 cal/24 g fat/12 g carbs) 8.5

Stir-fried Beef or Pork w/vegetables (315 cal/24 g fat/13 g carbs) 8.5

Szechuan Beef or Pork (400 cal/28 g fat/1 g carbs) 10.5

Sweet & Sour Beef or Pork (525 cal/35 g fat/17 g carbs) 13.5

Twice Cooked Pork (420 cal/29 g fat/0 g carbs) 11

Chicken/Poultry Entrees (1 cup unless noted)

Almond or Cashew Chicken (495 cal/40 g fat/5 g carbs)

Chicken & Snow Peas (200 cal/17 g fat/7 g carbs) 5.5

Chicken Chop Suey (180 cal/9 g fat/12 g carbs) 4.5

Chicken Chow Mein (305 cal/14 g fat/18 g carbs) 7.5

Chicken Teriyaki, 1 quarter (335 cal/16 g fat/6 g carbs) 8.5

Peking duck, 2 oz duck with 1 piece duck, skin & 3 pancakes, 11

General Tso's chicken, 1 cup, 15

Kung Pao Chicken (520 cal/45 g fat/5 g carbs) 14.5

Lemon Chicken (720 cal/44 g fat/19 g carbs) 18.5

Moo Goo Gai Pan (190 cal/9 g fat/9 g carbs) 5

Noodles w/chicken & vegetables in Szechuan sauce 
(290 cal/17 g fat/21 g carbs) 7.5

Sesame Chicken, 1 cup, 13

Stir-fried Chicken w/vegetables (175 cal/17 g fat/7 g carbs) 5

Sweet & Sour Chicken (490 cal/30 g fat/16 g carbs) 12.5

Fish & Shellfish (1 cup unless noted)

Chinese Fried Shrimp, 6 oz (540 cal/30 g fat/16 g carbs) 13.5

Lobster Cantonese, 1 cup, 9

Lo Mein, with shrimp, 1 cup, 8

Shrimp Cantonese, 1 cup, 9

Shrimp Chop Suey (180 cal/10 g fat/11 g carbs) 4.5

Shrimp Chow Mein (305 cal/15 g fat/18 g carbs) 7.5

Shrimp w/cashews (460 cal/38 g fat/5 g carbs) 12.5

Shrimp w/Snow Peas (165 cal/17 g fat/7 g carbs) 5

Sweet & Sour Shrimp (475 cal/28 g fat/16 g carbs) 12

Szechuan noodles w/Chinese cabbage, snow pea & scallops 
(280 cal/16 g fat/20 g carbs) 7

Whole Dish Entrees & Main Dishes (per whole dish - serves 2-3)

Beef with Broccoli, 16 oz (650 cal/30 g fat/31 g carbs) 15.5

Beef in Black Bean Sauce, 17 oz (530 cal/32 g fat/17 g carbs) 13.5

Chicken & Almonds, 18 oz (685 cal/50 g fat/18 g carbs) 18

Chop Suey: Chicken, 20 oz (560 cal/37 g fat/7 g carbs) 14.5

Chop Suey: Pork, 20 oz (680 cal/50 g fat/12 g carbs) 18

Chow Mein: Beef/Chicken, 24 oz (940 cal/60 g fat/50 g carbs) 24

Crispy Fried Chicken, 8 oz (485 cal/33 g fat/12 g carbs) 12.5

Lemon Chicken, 10 oz (580 cal/32 g fat/25 g carbs) 14.5

Noodles

Chinese Egg, boiled, 1 cup (200 cal/3 g fat/42 g carbs) 4.5

Omelet: Chicken/Shrimp, 16 oz (990 cal/82 g fat/10 g carbs) 27

Rice

Plain, 1 cup, 5 oz (170 cal/0 g fat/36 g carbs) 3.5

Fried, 1 cup, 5 oz (320 cal/13 g fat/42 g carbs) 7.5

Large Dish, 16 oz (1010 cal/40 g fat/134 g carbs) 24

Sweet & Sour

Fish, 20 oz (1160 cal/58 g fat/106 g carbs) 28.5

Pork, 18 oz (950 cal/50 g fat/92 g carbs) 23.5

Duck, 18 oz (1120 cal/71 g fat/85 g carbs) 28.5

Vegetable Combination, 6 oz (250 cal/17 g fat/13 g carbs) 6.5

Rice & Noodles

Steamed Rice, 1 cup (240 cal/0 g fat/50 g carbs) 5

Fried Rice, 1 cup (370 cal/12 g fat/48 g carbs) 8.5

Crispy Chow Mein Noodles, 1/2 cup (250 cal/11 g fat/38 g carbs) 6

Oriental Noodles, 1/2 cup (95 cal/1 g fat/21 g carbs) 2

Sashimi (not salmon or mackerel), 4 pieces, 1 
Sashimi, salmon or mackerel, 4 pieces, 2 
Sauces & Oils (2 tbsp unless noted) 
Chinese BBQ sauce (45 cal/0 g fat/11 g carbs) 1 
Mustard sauce (60 cal/6 g fat/0 g carbs) 2 
Oil, vegetable, 1 tbsp (120 cal/13 g fat/0 g carbs) 3.5 
Plum or Duck sauce (60 cal/4 g fat/6 g carbs) 2 
Sesame Oil, 1 tbsp (120 cal/13 g fat/0 g carbs) 3.5 
Sesame Soy Dip, 1 tbsp (30 cal/2 g fat/1 g carbs) 1 
Soy Sauce, 1 tsp (3 cal/0 g fat/0 g carbs) 0 
Soy Sauce, reduced sodium, 1 tsp (3 cal/0 g fat/0 g carbs) 0 
Sweet and Sour Sauce (55 cal/0 g fat/14 g carbs) 1.5 
Teriyaki Sauce, 1 tbsp (15 cal/0 g fat/0 g carbs) .5 
Teriyaki Sauce, reduced sodium, 1 tbsp (15 cal/0 g fat/0 g carbs) .5 
Worcestershire Sauce, 1 tbsp (10 cal/0 g fat/0 g carbs) .5 
Sushi maki (vegetables and rice rolled in seaweed), 4 pieces, 1 
Sushi, nigiri, raw fish over rice, 4 pieces, 3 
Sushi, nori maki(raw fish and rice rolled in seaweed), 4 pieces, 2 
Vegetables (1/2 cup unless noted)

Bok Choy, oriental style (55 cal/4 g fat/5 g carbs) 1.5

Chop Suey, vegetable (44 cal/3 g fat/4 g carbs) 1.5

Snow Pea, Mushroom & Bamboo (40 cal/3 g fat/5 g carbs) 1.5

Snow Peas & Water Chestnuts (40 cal/3 g fat/4 g carbs) 1.5

Stir-Fried Broccoli (70 cal/5 g fat/6 g carbs) 2

Stir-Fried String Beans (70 cal/5 g fat6 g carbs) 2

Szechuan noodles w/Chinese cabbage & snow peas (195 cal/11 g fat/19 g carbs) 5

Szechuan-style Eggplant (135 cal/11 g fat/6 g carbs) 4

Tofu, 1/2 cup pieces, raw, firm (185 cal/11 g fat/2 g carbs) 5

Tofu, 1/2 cup pieces, fried (275 cal/22 g fat/2 g carbs) 7.5

Water Chestnuts (50 cal/0 g fat9 g carbs) 1

Stir-Fry (in 1 tbsp oil & 2 tbsp oil) - [some restaurants use up to 4 tbsp of oil per serving so the
calories may be higher - 1 tbsp of oil is 120 cal/14 g fat]

2 cups vegetables w/1 tbsp oil (220 cal/14 g fat) 6

2 cups vegetables w/2 tbsp oil (440 cal/28 g fat) 11.5

1 1/2 cups vegetables w/1/2 cup beef or pork w/1 tbsp oil (335 cal/22 g fat) 9

1 1/2 cups vegetables w/1/2 cup beef or pork w/2 tbsp oil 
(455 cal/36 g fat) 12.5

1 cup vegetables w/1 cup beef or pork w/1 tbsp oil (450 cal/30 g fat) 11.5

1 cup vegetables w/1 cup beef or pork w/2 tbsp oil (570 cal/44 g fat) 15.5

1/2 cup vegetables w/1 1/2 cup beef or pork w/1 tbsp oil (565 cal/38 g fat) 14.5

1/2 cup vegetables w/1 1/2 cup beef or pork w/2 tbsp oil 
(685 cal/52 g fat) 18.5

2 cups beef w/1 tbsp oil (680 cal/44 g fat) 17.5

2 cups beef w/2 tbsp oil (800 cal/58 g fat) 21

2 cups chicken w/1 tbsp oil (520 cal/30 g fat) 13

2 cups chicken w/2 tbsp oil (640 cal/44 g fat) 16.5

2 cups seafood or chicken breast w/1 tbsp oil (400 cal/26 g fat) 10.5

2 cups seafood or chicken breast w/2 tbsp oil (520 cal/40 g fat) 14

1 1/2 cups vegetables w/1/2 cup chicken w/1 tbsp oil (295 cal/18 g fat) 7.5

1 1/2 cups vegetables w/1/2 cup chicken w/2 tbsp oil (415 cal/32 g fat) 11

1 cup vegetables w/1 cup chicken w/1 tbsp oil (370 cal/22 g fat) 9.5

1 cup vegetables w/1 cup chicken w/2 tbsp oil (490 cal/36 g fat) 13

1/2 cup vegetables w/1 1/2 cup chicken w/1 tbsp oil (445 cal/26 g fat) 11.5

1/2 cup vegetables w/1 1/2 cup chicken w/2 tbsp oil 
(565 cal/40 g fat) 15

1 1/2 cups vegetables w/1/2 cup seafood or chicken breast w/1 tbsp oil 
(265 cal/17 g fat) 7

1 1/2 cups vegetables w/1/2 cup seafood or chicken breast w/2 tbsp oil 
(385 cal/31 g fat) 10.5

1 cup vegetables w/1 cup seafood or chicken breast w/1 tbsp oil (210 cal/20 g fat) 6

1 cup vegetables w/1 cup seafood or chicken breast w/2 tbsp oil 
(330 cal/34 g fat) 9.5

1/2 cup vegetables w/1 1/2 cup seafood or chicken breast w/1 tbsp oil 
(355 cal/23 g fat) 9.5

1/2 cup vegetables w/1 1/2 cup seafood or chicken breast w/2 tbsp oil 
(475 cal/37 g fat) 13

Making the Best Food Choices at Chinese Restaurants

Avoid fried foods ("fried" "crispy") - frying foods may double the calories of the food. 
Order "off the menu" instead of going for the buffet. To prevent the food at the buffet table from sticking and drying out, they tend to be prepared with more oil. Watch them "shine". 
Use chopsticks - you will eat slower thus allowing your stomach to signal when you're full. Remember - Confucious say: "Man who eat with one chopstick never have a problem with obesity!" 
Instead of ordering fried egg rolls, order steamed dumplings. 
Do not order "fried" foods. Most items at Dim Sum lunches are fried. 
Soups are very low in fat and calories (although sodium is rather high) so fill up on them (good choices are Won Ton, Egg Drop (higher in cholesterol), Hot & Sour, Velvet Corn). 
Instead of fried rice or noodles choose steamed rice or noodles. Always ask, even if it's not on the menu - you can always request it. 
Order boiled noodles (very similar to American wheat noodles) instead of fried noodles. 
If restaurants serve their food fast try to avoid them. They usually deep-fry them in advance and then stir-fry it in more oil before serving. 
Order dishes that contain more vegetables than meat. Most vegetables have 50 calories or less per cup whereas meat (beef, poultry and seafood) have 120-520 calories per cup. 
Try to avoid sweet and sour entrees - most are deep fat fried before the sauce (sugar laden) is added.  If you have to have it, order the sauce on the side and only eat half of it! 
Avoid the "House Specialties" - they are usually very high in fat and calories as they contain more meat than vegetables. 
Avoid entrees with nuts - about 1/4 cup nuts will add about 200 calories and 20 grams of fat. Try water chestnuts - they only have 20 calories per 1/4 cup). 
Do not be afraid to ask the cook to prepare your dish with "as little oil as possible" - restaurants use 1-2 tbsp of oil (on the average - some use up to 4 tbsp) to stir-fry and that adds up to an extra 120-240 calories of fat. 
Always order steamed food (cooked over water or chicken broth) with the sauces on the side - you are in control this way. You can also request a sauce made of only thickened broth and no oil. 
If you are going to the restaurant with a group (of 6) and you are sharing the meal, try ordering 5 meals instead of 6. 
Order Chop Suey instead of Chow Mein. Chow Mein is topped with fried noodles whereas Chop Suey is not (so, if you order the Chow Mein keep off the fried noodles). 
Instead of meat try ordering the tofu - it is made of soybeans, high in protein and not too high in fat and calories - it soaks up the flavor of the foods that it is cooked with. Avoid dishes using fried tofu. 
Do not order foods with MSG if you are sensitive to it's effects. 
To flavor your meals try using one of these sauces (they are usually high in sugar and/or sodium): Black Bean Sauce, Hoisin Sauce, Oyster Sauce, Plum Sauce, Sweet and Sour Sauce - don't forget to order it on the side so that you remain in control.

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