Food Points
I'm working on cleaning up the spacing ... sorry 'bout the mess!
Beverages Points
Beer, light 12 oz. 2
Beer, regular 12 oz 3
Champagne, 4 oz 2
Coffee/tea, black no sugar 0
Hard Liquor, 1.5 oz 2
Seltzer, unsweetened 0
Soft drinks, diet 12 oz 0
Soft drinks, with sugar 12 oz 3
Water or mineral water 0
Wine, 4 oz 2
Bread & Bread Products Points
Bagel, small 2 oz 3
Biscuite, small 2� diameter 2
Bread, 1 slice 2
Bread, high fiber, 1 slice 1
Bread, calorie reduced, 2 slices 1
Bread crumbs, 3 tbsp 1
Corn bread, 2� square 2
Croutons, � cup 3
English Muffin 2
Garlic Bread, 1 slice 4
Muffin, bran 3� diameter 5
Muffin, non bran, 3� diameter 6
Pita, 1 small 1
Roll, 2 oz size 3
Roll, high fiber 2 oz 2
Stuffing Mix, � cup 4
Breakfast Items Points
Bran flakes, 1 cup 1
High fiber, � cup 1
Hot cooked cereals, 1 cup 2
Other cereals, 1 cup 2
Granola, � cup 4
Nuggets, � cup 3
Puffed, 1.5 cups 1
Shredded wheat, 1 biscuit 1
Donut, plain or glazed 3
French toast, 2 slices 7
Pancake, 4� diameter, 1 2
Waffle, frozen, 1 3
Cheese Points
Cottage, 1or 2%, or nofat, 1/3 cup 1
Cottage, regular or 4% 2
Cream cheese, light 2 tbsp 1
Cream cheese, non fat 4 tbsp 1
Cream cheese, regular 1 tbsp 1
Hard, low fat, 1� cube 2
Hard, no fat, 1� cube 1
Hard, regular, 1� cube 2
Neufchatel, 1 tbsp 1
Pot, 1/3 cup 1
Ricotta, part-skim, 1/3 cup 3
Ricotta, whole milk, 1/3 cup 4
Chicken & Poultry Points
(cooked without added fat, weight without bone)
breast, without skin, 3 oz 3
breast, with skin, 3 oz 5
drumstick, without skin 1
drumstick, with 2
thigh, without 3
thigh, with 4
chicken, canned � cup 4
chicken, sliced 2 oz 2
chicken livers, � cup 2
duck, without skin, � duck 5
ground poultry, 1 3 oz patty 5
luncheon meat, regular 1 slice 2
luncheon meat, light, 1 slice 1
turkey, 1 2 oz slice 2
Chicken/Poultry Dishes Points
Buffalo wings, 3 9
Chicken parmigiana, 5 oz 13
Chicken nuggets, 6 7
Chicken salad, � cup 6
Chicken teriyaki, 4 oz 6
Chinease Food Points
(all servings = 1 cup)
Veg with beef or pork 8
Veg with chicken 7
Veg with shrimp or tofu 5
Chow mein with beef or pork 7
Chow meain with chick or shrimp 6
Egg Roll, 1 3 oz 3
Hot & sour soup 2
Lo mein with meat 9
Lo mein with shrimp 8
Stir Fry meat, garlic or black bean 8
Sweet & Sour meat 10
Crackers Points
Breadsticks, 2 long or 4 short 1
Crackers, fat free, 7 1
Graham crackers, 1 1
Matzo, 1 board 2
Melba toast, 6 rounds/4 slices 1
Rice cakes, plain 2 or 6 minis 1
Saltines, 6 2
Cream & Creamers Points
Cream, light, 2 tbsp 2
Cream, heavy, 2 tbsp 3
Creamer, nondiary 2 tbsp 1
Half & half, 2 tbsp 1
Sour cream, light 3 tbsp 1
Sour cream, non fat � cup 1
Sour cream, regular 1 tbsp 1
Whipped cream, � cup 1
Desserts, Frozen Points
(each serving = 1 scoop or � cup)
Ice cream, light 3
Ice cream, non fat & no sugar 2
Ice cream, no fat with sugar 2
Ice cream, premium style 7
Ice cream, regular 4
Cone, plain or sugar 1
Ice cream sandwich 4
Sundae with syrup, nuts, topping 8
Tortoni 7
Yogurt, low fat 3
Yogurt, non fat 2
Desserts, Other Points
Angel food cake, 1 slice 2
Biscotti,, 8 mini, 2 sm or 1 reg 3
Brownie, 2� square 5
Cake, with icing, 3 oz 10
Cookies, any type, 2 small 3
Fruit pie, 1/8 slice, one crust 7
Fruit pie, 1/8 slice, two crust 10
Meringue pie, 1/8 slice 9
Pie crust, 1/8 slice 2
Pound cake, 1 slice 9
Pudding, cal reduced & skim milk 2
Eggs & Egg Dishes Points
Egg, 1 2
Eggs, scrambled 2 with 2 tsp fat 6
Egg substitute, fat free � cup 1
Egg whites, 3 1
Omelette, cheese 2 eggs 8
Omelette, ham & cheese, 2 egg 9
Fats Points
Butter, 1 tsp 1
Margarine, fat free 4 tsp 1
Margarine, cal reduced 2 tsp 1
Margarine, regular 1 tsp 1
Mayonnaise, fat free 4 tbsp 1
Mayonnaise, cal reduced 2 tsp 1
Mayonnaise, regular 1 tsp 1
Veg oil, 1 tsp 1
Fish & Shellfish Points
Except those below, 6 oz 4
Fresh, flaked 2 oz 1
Anchovies, 6 1
Herring, 1 oz 2
Mackerel, 6 oz 8
Salmon, 6 oz 7
Salmon, canned � cup 4
Sardines, 5 3
Shellfish, canned � cup 2
Shellfish, fresh � cup 1
Tuna, canned in oil � cup 5
Tuna, canned in water � cup 3
Fish & Shellfish Dishes Points
Fish, fried 6 oz 12
Fish sticks, breaded, 4 4
Herring in cream sauce, � cup 3
Sushi, 4 pieces 2
Tempura shrimp 11
Tuna salad, � cup 6
Fruits Points
Apple, 1 1
Applesauce, unsweetened, 1 cup 1
Apricots, 3 1
Avacado, � 2
Banana 2
Berries, 1 cup 1
Cantaloupe, 1 cup 1
Cherries, 1 cup 1
Currants, 1 cup 1
Dates, 2 1
Dried fruit: (1/4 cup)
Apples, apricots 1
Cherries, cranberries, currants 1
Mixed fruits, raisins 2
Fig, 1 2
Prunes, 2 2
Fruit Salad, 1 cup 2
Grapefruit, 1 2
Grapefruit, 1 cup 1
Honeydew melon, 1 cup 1
Kiwi, 1 1
Mandarin orange, 1 1
Mango, 1 2
Nectarine, 1 1
Olives, 10 small or 6 large 1
Orange, 1 1
Orange sections, 1 cup 1
Paypaya, 1 cup 1
Peach, 1 1
Peaches, canned no sugar, 1 cup 2
Pear, 1 1
Persimmon, 1 2
Pineapple, 1 cup 2
Plums, 2 1
Spreadable fruit, 1.5 tbsp 1
Tangarine, 1 1
Watermelon, 1 cup 1
Fruit Juices Points
(serving = � cup, except as noted)
apple or cider 1
cranberry cocktail, regular 1
cranberry, low cal 1 cup 1
grape 1
grapefruit 1
nectar 1
orange 1
pineapple 1
prune 1
Grains Points
Barley, cooked 1 cup 2
Bulgar, cooked 1 cup 2
Cornmeal, cooked � cup 4
Couscous, cooked 1 cup 3
Flour, any type 3 tbsp 1
Flour, white, 1 cup 8
Flour, whole wheat, 1 cup 6
Kasha, cooked 1 cup 3
Tabouli, � cup 4
Wheat germ, 3 tbsp 1
High Fiber Foods Points
Bread, 3+ grams fibre, 1 slice 1
Bread, 3+grams, cal red, 2 slices 1
Cereal, 4+ grams fibre, � cup 1
Chili, veggie, low fat 1 cup 2
Roll, 3+ grams fibre, 1 2
Soup, 7+ grams fibre, 1 cup 1
Veggie burger, fat free, 1 1
Legumes & Legume Dishes Points
Beans, baked vegetarian, 1 cup 3
Beans, refried, fat free 1 cup 2
Falafel patties, 4 6
Hummus, � cup 2
Legunes cooked, 1/3 cup 1
Pork & Beans, canned 1 cup 3
Meat & Meat Products Points
(lean & cooked without fat)
Bacon, 3 slices 1
Beef, lean � cup 4
Beef, extra lean, � cup 3
Bratwurst, 2 oz 5
Frankfurter, 1 5
Ground beef, 1 patty 6
Ground beef, extra lean, 1 patty 5
Ham, lean 1 slice or � cup 3
Knockwurst, 2 oz 3
Lamb, 1 slice, 1 chop or � cup 4
Liver, � cup 2
Luncheon meat, 1 slice
< 2 g fat 1
bologna 2
pastrami 3
salami 3
Pork, 1 2 oz chop 5
Pork, lean 1 2 oz chop 3
Sausage, link or patty 1 3
Steak, 4 oz 7
Steak, lean 4 oz 5
Veal, 1 chop or � cup 4
Veal, 1 chop, � cup lean 3
Meat Dishes Points
Beef stew, 1 cup 6
Beef teriyaki, 4 oz 7
Chili, with beans, 1 cup 8
Chili, wihtout beans, 1 cup 11
Meat loaf, 1 slice 5.25 oz 7
Ribs, 4 7� 11
Spareribs, 3 3/5� 7
Veal parmigiana, 5.25 oz 13
Meat Substitutes & Dishes Points
Chili, veg, low fat, high fibre, 1 cup 2
Chinease veg with tofu, 1 cup 5
Tofu, 1/3 cup 2
Veg breakfast links or patties, 2 2
Veg breakfast strips, 4 3
Veggie burger, fat free 1 1
Mexican Food Points
Burrito, bean & cheese, 1 5
Enchiladas, beef, cheese or pork, 2 12
Enchiladas, chicken 2 11
Fajitas, 2 11
Guacamole, � cup 2
Nachos, 4 triangles 5
Quesadilla, 1 5
Taco, fast food 1 4
Taco salad, no shell or dressing, 1 6
Taco salad, shell, no dressing 1 15
Taco shells, 2 2
Tortilla, 1 2
Tostada shells, 2 2
Milk Products Points
Dairy shake, cal reduced packet 2
Buttermilk, 1-2%, 1 cup 2
Evaporated milk, skimmed � cup 2
Evaporated milk, whole, � cup 3
Instant nonfat powder, 1/3 cup 2
Skim or no fat milk, 1 cup 2
1% milk, 1 cup 2
2% milk, 1 cup 3
whole milk, 1 cup 4
sweetened, condensed 1/3 cup 7
milk shake, any flavour, 1 9
Nuts and Peanut Butter Points
Almonds, 22 nuts 4
Cashews, 12 nuts 4
Peatnut butter, 1 tbsp 2
Peanuts, 40 nuts 4
Pecans, 14 halves 5
Walnuts, 14 halves 5
Pasta & Noodles Points
1 serving = 1 cup, cooked 3
Pasta Dishes Points
Lasagna, 4.5�x3� 10
Mac & cheese, 1 cup 9
Pierogies, 4 12
Ravioli, meet or cheese & sauce, 8 15
Spaghetti & meatballs 12
Ziti, baked, 1 cup 5
Pizza Points
Cheese, frozen 1 slice 8
Cheese, single serving 1 13
Thin or thick crust, 1 med. Slice 4
Thin or thick crust, 1 lg. Slice 9
Canadian bacon, 1 slice 7
Meat pizza, 5 oz slice 8
Meat pizza, 7 oz slice 14
Pepperoni, 5 oz slice 5
Pepperoni, 7 oz slice 10
Veggie, 5 oz slice 6
Rice & Rice Dishes Points
(1 serving = 1 cup, cooked)
Brown rice 4
White rice 5
Minute rice 6
Fried with meat, � cup 4
Salad Dressings Points
(1 serving = 2 tbsp)
Fat free (except Italian) 1
Fat free Italian 0
Reduced calorie (except Italian) 2
Reduced calorie, Italian 1
Rgular, any type 4
Salads Points
Caesar, 3 cups 9
Chef�s, no dressing 4 cups 8
Coleslaw, � cup 3
Mixed greens, 1 cup 0
Side salad, fast food, 1 0
Spinach (fully dressed) 2 cups 12
Sandwiches & Burgers Points
Bagel, c-cheese & lox, 1 12
Cheeseburger on bun, 1 8
Grilled cheese, 1 12
Chicken sandwich, grilled 1 9
Falafel in pita, 1 large 4 patties 9
Fish & cheese sandwich, fried 1 13
Hamburger on a bun, 1 6
Sauces & Gravies Points
Barbecue sauce, � cup 1
Cheese sauce, � cup 2
Chili sauce, 1 tbsp 0
Cocktail sauce, � cup 1
Cranberry sauce, � cup 2
Gravy, brown, � cup 2
Gravy, cream, � cup 3
Ketchup, � cup 1
Marinara sauce, � cup 3
Soy sauce, 1 tbsp 0
Spagehetti sauce (bottled) � cup 2
Steak sauce, 1 tbsp 0
Sweet & sour sauce, 2 tbsp 1
Taco sauce, 1 tbsp 0
Tartar sauce, 1 tbsp 2
Teriyaki sauce, 1 tbsp 0
Tomato sauce, canned � cup 0
Seasonings and condiments 0 Points
Capers, extracts, flavourings, gelatin, herbs, horseradish, hot sauce, lemon juice, lime juice, mustard, nonstick spray, relish, spices, sugar substitutes, vinegar, worcestershire sauce,
Seeds Points
Caraway, 1 tsp 0
Poppy, 1 tsp 0
Pumpkin, 1 tbsp 1
Sesame, 1 tsp 0
Sunflower, 1 tbsp 1
Snacks Points
Cereal bar, fat free, 1 2
Corn chips, 10 lg or 30 small 4
Popcorn, hotair or light, 3 cups 1
Popcorn, microwave reg, 3 cups 3
Popcorn, oil popped 3 cups 3
Potato chips, 14 4
Pretzels, Bavarian, 1 2
Pretzel rods, 2 2
Pretzels, soft 1 3
Pretzel sticks, 45 2
Pretzel twists, reg. 7 2
Pretzel twists, small 15 2
Tortilla chips, 12 3
Soups Points
(1 serving = 1 cup, except as noted)
Bouillon, any type 0
broth, any type 0
Chicken noodle, canned 2
High fibre soup, 7+grams fibre 1
Lentil, canned 2
Mushroom, canned 3
Onion, mix 1 cup or � envelope 1
Tomato, canned made with water 1
Veg, canned 2
Spreads Points
Fruit butter 1 tbsp 1
Jam, jelly or preserves 1 tbsp 1
Tahini, 2 tbsp 3
Sweets & Candy Points
Chocolate, 2 pieces, � bar 3
Chocolate, chips 2 tbsp 3
Fudge, plain 1�x2� 2
Gum, sugarless 0
Honey, 1 tbsp 1
Sugar, 1 tbsp 1
Syrup, low cal, 2 tbsp 1
Syrup, regular 1 tbsp 1
Vegetables Points
(1 serving = 1 cup, except as noted)
Starchy veg:
Corn, kernels or creamed 2
Corn on the cob, 1 small 1
Green peas 1
Parsnips 1
Plantain 3
Potato (white or sweet) 3
Water chestnuts 1
Winter squash 1
Yam 1
Veg 0 points
Artichoke hearts, asparagus, beans (yellow or green), beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, endive, escarole, leafy greens, hearts of palm, jicama, leeks, mushrooms, okra, onions, peppers, pickles (unsweetened), pimientos, pumpkin, radishes, salsa (1/2 cup), sauerkraut, scallions, snow peas, spaghetti squash, sprouts (alfalfa or bean), sugar snap peas, summer squash, tomato (or mixed veg juice � no sugar), tomatoes, tomato paste, tomato sauce (1/2 cup), turnips, watercress, zucchini
Vegetable Dishes Points
Eggplant parmagiana, 1 serving 11
French fries, 1 small serving 6
French fries, frozen, baked 15 2
Knish, 3.5� square 6
Mashed potatoes, � cup 2
Mushrooms, marinated � cup 4
Onion rings, 1 med serving 9
Potato, baked & stuffed 10
Potato salad, � cup 6
Tempura veg, 1 cup 8
Yogurt Points
(1 serving = 1 cup)
Aspartame sweetened 2
Flavoured, low fat but sugar 4
Flavoured, no fat but sugar 3
Fruity, low fat but sugar 5
Fruity, no fat but with sugar 4
Low fat, plain 4
Nonfat, plain 3
Yogurt drink 5