WEIGHT WATCHER POINTS M TO Z

                                                        WEIGHT WATCHER POINTS

                                                                        M TO Z


Name     Amount       Points


Macadamia nuts 12 nuts (1 oz. shelled) 5
Macaroni 1 cup cooked or 1 1/2 oz. uncooked 3
Macaroni and cheese 1 cup 7
Macaroni and cheese,frozen 1 cup (7 1/2 oz.) 6
Macaroni and cheese,package mix 1 cup prepared 9
Macaroni and cheese in a cup 1 (2 oz. dry) 5
Macaroni salad 1/2 cup 6
Macaroni salad,store-bought 1/2 cup (3 3/4 oz.) 5
Macaroons 2 2
Mackarel,canned 1/4 cup or 2 oz. 2
Mackarel,cooked 1 fillet (6 oz.) 8
Mahi mahi (dolphin fish),cooked 1 fillet (6 oz.) 4
Mandarin orange,fresh 1 (6 oz.) 1
Mandarin orange,unsweetened,canned 1 cup (8 oz.) 2
Mandlebrot 2 slices (3" x 2" x 1/2") 3
Mango 1 (8 oz.) 2
Manhattan 1 (2 fl. oz.) 3
Manhattan clam chowder 1 cup 5
Manhattan clam chowder,canned 1 cup 2
Manicotti,cheese,without sauce,frozen 2 (5 1/2 oz.) 6
Manicotti,cheese,wtih tomato sauce,frozen 1 package (10 oz.) 8
Manicotti shells,dry 2 (1 oz.) 2
Manicotti with meat sauce 2 shells with 1/2 cup sauce 15
Manicotti with tomato sauce 2 shells with 1/2 cup sauce 11
Maraschino cherry 1 0
Margarine,fat-free 4 tbsp. 1
Margarine,reduced-calorie (stick) 1 1/2 tsp. 1
Margarine,reduced-calorie (tub) 2 tsp. 1
Margarine,regular 1 tsp. 1
Margarine,squeeze 1 tsp. 1
Margarita 1 (4 fl. oz.) 5
Margarita mix 1/2 cup (4 fl. oz.) mix 3
Marinara sauce 1/2 cup 3
Marinara sauce,store-bought 1/2 cup (4 1/2 oz.) 2
Marshmallow creme,store-bought 2 tbsp. (1/2 oz.) 1
Marshmallows 2 medium (1/2 oz.) 1
Martini 1 (2 fl. oz.) 3
Marzipan 1 oz. 3
Matzo,any type 1 board (1 oz.) 2
Matzo ball soup,canned 1 cup 2
Matzo brie 1/4 of 10" round or 1 cup 6
Matzo cake meal 3 tbsp. 2
Matzo cake meal 1 tsp. 0
Matzo farfel 1/4 cup (1/2 oz.) 1
Matzo meal 3 tbsp. 2
Matzo meal 1 tsp. 0
Mayonnaise,fat-free 4 tbsp. 1
Mayonnaise,reduced-calorie 2 tsp. 1
Mayonnaise,regular,commercial and homemade 1 ttsp. 1
Meat,canned 2 oz. 3
Meat,ground,cooked 1 patty (3 oz.) 6
Meat,ground,lean (10% or less fat),cooked 1 patty (3 oz.) 5
Meatballs,without sauce,frozen 6 (3 oz.) 6
Meatballs,with tomato sauce 2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce 10
Meat loaf 1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz. 8
Meat spread,canned 1/4 cup 3
Melba toast,all varieties 6 rounds or 4 slices (3/4 oz.) 1
Melon balls 1 cup (6 oz.) 1
Menudo (beef tripe and hominy stew),canned 1 cup (8 1/2 oz.) 4
Meringue pie,any type 1/8 of 9" pie 9
Meringue pie,any type,frozen 1 slice (5 oz.) 7
Mexican coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 3
Milk,calcium-fortified (1%) 1 cup (8 fl. oz.) 2
Milk,calcium-fortified,skim 1 cup (8 fl. oz.) 2
Milk,evaporated,skimmed or low-fat 1/2 cup (4 fl. oz.) 2
Milk,evaporated,whole 1/2 cup (4 fl. oz.) 3
Milk,instant nonfat dry 1/3 cup powder 2
Milk,lactose-reduced (1%) 1 cup (8 fl. oz.) 2
Milk,lactose-reduced (2%) 1 cup (8 fl. oz.) 3
Milk,lactose-reduced,nonfat 1 cup (8 fl. oz.) 2
Milk,low-fat (1%) or light 1 cup (8 fl. oz.) 2
Milk,low-fat or reduced-fat (2%) 1 cup (8 fl. oz.) 3
Milk,skim,nonfat, or fat-free 1 cup (8 fl. oz.) 2
Milk,sweetened,condensed 1/3 cup (3 fl. oz.) 7
Milk,whole 1 cup (8 fl. oz.) 4
Milk shake,any flavor,fast food 1 9
Millet 1/3 cup cooked or 3/4 oz. uncooked 1
Mimosa 1 (6 fl. oz.) 2
Mincemeat,store-bought 1/4 cup (2 1/2 oz.) 3
Mincemeat pie,with meat 1/8 of 9" two-crust pie 14
Mincemeat pie,without meat 1/8 of 9" two-crust pie 14
Mince pie,frozen 1 slice (4 1/2 oz.) of two-crust pie 7
Minestrone soup 1 cup 4
Minestrone soup,canned 1 cup 2
Minestrone soup,low-fat,canned 1 cup 2
Minestrone soup in a cup 1 (1 1/2 oz. dry) 2
Mint,chocolate-covered 1 (2 1/2" diameter) 3
Miso (fermented soybean paste) 1 tsp. 0
Miso soup 1 cup 2
Molasses,light or blackstrap 1 tbsp. 1
Mole sauce,brown,store-bought 2 tbsp. (1 oz.) 4
Mole sauce,green,store-bought 2 tbsp. (1 oz.) 4
Moo goo gai pan 1 cup 7
Moose,cooked 1 oz. 1
Moo shoo pork 1/2 cup with 2 pancakes 10
Mornay sauce 1/4 cup 4
Moussaka 1 piece (3" x 4") 12
Mozzarella,breaded,frozen (prepared without fat) 2 pieces (each 1/2 oz.) 3
Mozzarella,fried 2 slices (each 2 3/4" x 1" x 1/2") 10
Muffin,any type (other than bran) 1 large (3" diameter) or 4 oz. 6
Muffin,any type,fast food 1 6
Muffin,any type (other than bran),store-bought 1 large (4 oz.) 10
Muffin,any type (other than bran),store-bought 2 mini (each 1 oz.) 6
Muffin,bran 1 large (3" diameter) or 4 oz. 5
Muffin,bran,store-bought 1 large (4 oz.) 9
Muffin,breakfast (egg and cheese with sausage,ham, or canadian bacon on English muffin),frozen 1 (4 1/2 oz.) 7
Muffin,Englixh,any type 1 (2 oz.) 2
Muffin,fat-free 1 small,1/2 large, or 2 oz. 2
Mulberries 1 cup (4 oz.) 1
Muligatawny soup 1 cup 5
Mushroom-barley soup 1 cup 5
Mushroom gravy and charbroiled beef patty,frozen 1 patty with gravy (5 3/4 oz.) 4
Mushrooms 1 cup 0
Mushrooms,breaded,frozen (prepared without fat) 7 (3 oz.) 3
Mushrooms,dried 1 cup reconstituted, 4 large, or 16 small 0
Mushrooms,marinated 1/2 cup 4
Mushrooms,stuffed 4 3
Mushroom soup,cream of 1 cup 8
Mushroom soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Mushroom soup,cream of,canned (made with whole milk) 1 cup 4
Mushroom soup,cream of,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Mussels,canned 1/2 cup or 4 oz. 2
Mussels,cooked 1/2 cup (2 oz.) 1
Mussels marinieres 4 mussels with 3 tbsp. sauce 7


N
Name Amount Points
Naan 1 piece (7" - 8" diameter) 4
Nachos,beef 4 13
Nachos,cheese 4 8
Nachos,cheese and bean 4 9
Nachos,chicken 4 11
Nachos with cheese sauce 1/2 cup tortilla chips with 1/4 cup cheese sauce 5
Nam Prik 1 tbsp. 1
Nebeyaki udon 2 cups 8
Napoleon 1 (4 1/2" x 2" x 1 1/2") 13
Nectar,any type 1/2 cup (4 fl. oz.) 1
Nectarine 1 (4 oz.) 1
New England clam chowder 1 cup 5
New England clam chowder,canned (made with low-fat or skim milk) 1 cup 3
New England clam chowder,canned (made with whole milk) 1 cup 4
New England clam chowder,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Noodles,cellophane,cooked 1 cup 3
Noodles,egg 1 cup cooked or 1 1/2 oz. uncooked 3
Noodles,Oriental (bean thread) 1 cup prepared 4
Noodles and sauce mix 1/2 cup prepared 3
Nuoc cham 1 tbsp. 0
Nuts,mixed, 1 oz. shelled 4
Nuts,wheat-based 1 oz. shelled 5


O
Name Amount Points
Oat milk,any flavor 1 cup (8 fl. oz.) 2
Oil,vegetable 1 tsp. 1
Oil,vegetable 1 cup 58
Okra,breaded,frozen (prepared without fat) 3/4 cup or 18 (3 oz.) 2
Okra,cooked 1 cup 0
Okra,fried 1 cup 8
Old-fashioned 1 (2 fl. oz.) 3
Olives 10 small or 6 large (1 oz.) 1
Olive spread,store-bought 1 tbsp. (1/2 oz.) 2
Omelet,cheese,2-egg 1 8
Omelet,ham and cheese,2-egg 1 9
Omelet,herb or plain,2-egg 1 6
Omelet,vegetable,2-egg 1 7
Onion,blooming,battered and fried 1/4 (16" diameter) 6
Onion rings,fast food 1 medium serving(8-9 onion rings) 10
Onion rings,fried 4 (each 4" diameter) or 3 oz. 6
Onion rings,frozen (prepared without fat) 10 large rings(3-4" diameter) 7
Onions,cooked 1 cup 1
Onions,uncooked 1 cup 0
Onion soup, French, au gratin 1 cup 6
Onion soup mix 1 cup prepared or 1/2 envelope 1
Opossum,cooked 1 oz. 1
Orange 1 (5 oz.) 1
Orange-grapefruit juice 1/2 cup (4 fl. oz.) 1
Orange juice,any type 1/2 cup (4 fl. oz.) 1
Orange roughy,cooked 1 fillet (6 oz.) 4
Orange sections 1 cup (6 oz.) 1
Oriental soup in a cup 1 (1 oz. dry) 2
Oriental soup mix,single-serving 1 cup prepared 7
Osso bucco 6 oz. veal with 1/4 cup sauce 13
Ostrich,cooked 1 oz. 1
Oyster crackers 20 (1/2 oz.) 1
Oysters,canned 1/2 cup or 4 oz. 2
Oysters,cooked 1/2 cup (2 oz.) 1
Oyster sauce 1 tsp. 0
Oysters Rockefeller 4 oysters 5
Oyster Pie 1 slice (1/8 of 9" pie) 9
Oyster po' boy 1 (6") 17
Oyster stew,canned (made with low-fat or skim milk) 1 cup 3
Oyster stew,canned (made with whole milk) 1 cup 4


P
Name Amount Points
Pad Thai 1 cup 7
Paella 1 cup 7
Pancake,any type,homemade,frozen, or made from mix 1 (4" diameter) 2
Pancake and sausage on a stick 1 (2 oz.) 5
Pancakes,Chinese 3 2
Pancakes,fast food 3, without margarine and syrup 6
Pancakes,mini,frozen,without syrup 6 (2 1/4 oz.) 3
Panettone 1/12 of 9" tube or 1 1/2 oz. 6
Papaya1/2 (8 oz.) or 1 cup (5 oz.) 1
Paprikash 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) 9
Paratha 4" triangle 4
Parsnips,cooked or uncooked 1 cup or 6 oz. 1
Passion fruit 3 (3 oz.) 1
Passover sponge cake 1/12 of 9" tube 3
Pasta,any type 1 cup cooked or 1 1/2 oz. uncooked 3
Pasta e fagioli 1 cup 7
Pasta Primavera 2 cups 6
Pasta salad 1/2 cup 3
Pasta salad,store-bought 1/2 cup (3 3/4 oz.) 3
Pasta salad mix,packaged (prepared according to directions) 1/2 cup prepared 4
Pasta shells,stuffed with ricotta cheese,without sauce,frozen 2-3 pieces (5 1/4 oz.) 6
Pasta soup with vegetables,canned 1 cup 2
Pastitsio 1 piece (3 1/4" x 3") 11
Pastrami luncheon meat 1 slice (1 oz.) 3
Pastrami luncheon meat (made from turkey) 1 slice (1 oz.) 2
Pate,fish,store-bought 2 oz. 3
Pate,meat,store-bought 1/4 cup (2 oz.) 5
Peach,fresh 1 (6 oz.) 1
Peaches,unsweetened,canned 1 cup (9 oz.) 2
Peach melba 1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce 8
Peanut brittle 1 oz. 4
Peanut brittle,store-bought 4 pieces (1 oz.) 3
Peanut butter 1 tbsp. 2
Peanut buttter,reduced-fat 1 tbsp. 2
Peanut sauce,Thai,canned 2 tbsp. (1 oz.) 1
Peanuts 40 nuts (1 oz. shelled) 4
Peanuts,chocolate-covered 1 oz. 4
Peanuts,honey,reduced-fat 1/4 cup (3/4 oz.) 2
Pear,fresh 1 (5 oz.) 1
Pear,poached 1 pear with 2 tbsp. whipped cream 4
Pears,unsweetened,canned 1 cup (9 oz.) 2
Peas,dry,black-eyed 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,dry,split 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,green,cooked or uncooked 1 cup or 6 oz. 1
Pecan pie 1/8 or 9" one-crust pie 11
Pecan pie,frozen 1 slice (4 1/2 oz.) of one-crust pie 10
Pecans 14 halves (1 oz. shelled) 5
Peking duck 2 oz. duck with 1 piece duck skin and 3 pancakes 11
Pepper,bell 1 cup, 1 medium or 4 oz. 0
Pepper,chili 1 cup, 1 medium or 6 oz. 0
Pepper,jalapeno,canned 1 cup or 6 oz. 0
Pepper,stuffed with beef,in tomato sauce,frozen 1 with sauce (7 oz.) 4
Pepper,stuffed with beef and rice 1 6
Pepperoni 1 oz. 4
Pepper steak 6 oz. 13
Perch,cooked 1 fillet (6 oz.) 4
Persimmon 1 (6 oz.) 2
Persian noodle soup,store-bought 1 cup 3
Persian pomegranate soup,store-bought 1 cup 4
Pesto sauce 2 tbsp. 3
Pesto sauce,store-bought 2 tbsp. (1 oz.) 3
Petite marmite 2 cup 7
Petit fours 2 (each 1 3/4" x 1 1/2" x 1") 3
Pheasant,cooked 1 oz. 1
Phyllo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Pickle,unsweetened 1 cup or 1 medium 0
Pickles,sweet 2 large 1
Pico de gallo 1/2 cup 0
Pie crust,any type 1/8 of 9" one-crust pie 5
Pie crust,any type 1/8 of 9" two-crust pie 7
Pie crust,any type,refrigerated or frozen 1/8 of 9" one-crust pie 2
Pierogies,cabbage 4 (each 3 1/2") 12
Pierogies,cheese 4 (each 3 1/2") 12
Pierogies,meat 4 (each 3 1/2") 12
Pierogies,potato 4 (each 3 1/2") 12
Pierogies,potato and cheese 3 (4 oz.) 4
Pierogies,potato and cheese or onion,low-fat,frozen 3 (4 oz.) 4
Pigeon,cooked 1 oz. 1
Pignolias (pine nuts) 2 tbsp. + 2 tsp. (1 oz.) 5
Pigs feet,pickled 2 oz. 2
Pigs in blankets 2 (1 oz.) 6
Pike,cooked 1 fillet (6 oz.) 4
Pimiento-cheese spread,reduced-fat,store-bought 2 tbsp. (1 oz.) 2
Pimiento-cheese spread,store-bought 2 tbsp. (1 oz.) 3
Pimientos,canned 1 cup,6 whole, or 8 oz. 0
Pina colada 1 (6 fl. oz.) 6
Pina colada mix 1/2 cup (4 fl. oz.) 4
Pineapple,fresh 1/4 (12 oz.) or 1 cup 2
Pineapple chunks,unsweetened,canned 1 cup (7 oz.) 2
Pineapple juice 1/2 cup (4 fl. oz.) 1
Pistachios 40 nuts (1 oz. shelled) 4
Pita,any type 1 small or 1/2 large (1 oz.) 4
Pizza,Canadian-style bacon,frozen 1 slice (5 oz.) 7
Pizza,cheese,fast food,single serving 1 14
Pizza,cheese,frozen 1 slice (5 oz.) 8
Pizza,cheese,frozen,single serving 1 (7 oz.) 13
Pizza,cheese,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16" pie) 4
Pizza,cheese,thin or thick crust 1 slice (1/8 of 18" pie) 9
Pizza,hamburger,pepperoni,sausage, or supreme,frozen 1 slice (5 oz.) 8
Pizza,pepperoni,sausage, or supreme,frozen,single serving 1 (7 oz.) 14
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16") pie) 5
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 18" pie) 10
Pizza,vegetable,frozen 1 slice (5 oz.) 6
Pizza, crust dough,refrigerated, frozen, or ready-made 1 oz. 2
Pizza,pieces,frozen (prepared without fat) 6 (3 oz.) 5
Pizza sauce 1/4 cup (2 oz.) 1
Plantain 1 cup (6 oz.) 3
Plums 2 (4 oz.) 1
Plum sauce 2 tbsp. 2
Pocket sandwich,frozen,any type 1 (4 1/2 oz.) 8
Poi 1/3 cup cooked (3 oz.) 1
Polenta 1/4 cup cooked (2 oz.) 4
Polluck,cooked 1 fillet (6 oz.) 4
Pomegranate 1 (12 oz.) 2
Pomelo (pummelo) 1 (16 oz.) 3
Popcorn,buttered,popped 3 cups popcorn (1 oz.) 7
Popcorn,butter-flavored,popped 3 cups (1 oz.) 4
Popcorn,caramel-coated,popped 3 cups (3 1/4 oz.) 8
Popcorn,cheese-flavored,popped 3 cups (1 1/4 oz.) 6
Popcorn,light,butter-flavored,popped 3 cups (1 oz.) 2
Popcorn,light,caramel-coated,popped 3 cups (3 1/4 oz.) 6
Popcorn,light,cheese-flavored,popped 3 cups (1 1/4 oz.) 3
Popcorn,light,microwave-popped 3 cups 1
Popcorn,light,plain,popped 3 cups (3/4 oz.) 2
Popcorn,microwave-popped 3 cups 3
Popcorn,plain,hot-air popped 3 cups 1
Popcorn,plain,oil-popped 3 cups 3
Popcorn,plain,popped,packaged 3 cups (1 oz.) 4
Popcorn cakes,butter-flavored 2 (1/2 oz.) 1
Popcorn cakes,other than butter-flavored 1, 6 mini, or 2 oz. 1
Popovers 2 (3" diameter) or 1 1/2 oz. each 3
Pork,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 5
Pork,lean (leg and loin cuts with all visible fat trimmed), cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3
Pork and beans,canned 1 cup (9 oz.) 3
Pork in barbeque sauce,frozen 1/4 cup (2 oz..) 3
Pork rinds 1 oz. 4
Pork with cashews 1 cup 12
Potato,baked,stuffed with bacon and cheese 1 8
Potato,baked,stuffed with bacon and cheese, fast food 1 13
Potato,baked,stuffed with vegetables and cheese 1 5
Potato,baked,stuffed with vegetables and cheese,fast food 1 10
Potato,baked,with sour cream and chives,fast food 1 8
Potato,stuffed with cheese,frozen 1 (5 1/2 oz.) 4
Potato,stuffed with sour cream and chives 1 (5 1/2 oz.) 4
Potato,sweet 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup 3
Potato,white 1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup 3
Potato chips 14 (1 oz.) 4
Potato chips,fat-free (made with Olean) 1 oz. 1
Potato chips,reduced-calorie 14 (1 oz.) 3
Potatoes,hash brown 1 cup 5
Potatoes,hash brown,fast food 1 serving 5
Potatoes,hash brown,frozen (no fat added) 1 cup (3 oz.) 1
Potatoes,hash-brown patty,frozen 1 (3 oz.) 3
Potatoes,home-fried 1 cup 4
Potatoes,mashed 1/2 cup 2
Potatoes,mashed,frozen (prepared according to package directions) 2/3 cup 2
Potatoes,mashed, in a cup 1 (1 1/2 oz. dry) 3
Potatoes,shoestring,canned 1 cup (1 1/2 oz.) 6
Potatoes au gratin 1 cup 12
Potatoes O' Brien,frozen (prepared without fat) 1 cup (4 1/4 oz.) 1
Potato flakes (instant mashed potatoes) 1/3 cup (3/4 oz.) uncooked 1
Potato latkes 2 (3 1/2" diameter) 5
Potato leek soup in a cup 1 (1 oz. dry) 2
Potato mix,flavored 1/2 cup prepared 3
Potato pancake,frozen 1 (2 oz.) 1
Potato pancake mix 3 tbsp. mix (3/4 oz.) 1
Potato puffs (appetizer pastry),frozen 2 (each 1 oz.) 2
Potato salad 1/2 cup 6
Potato salad,store-bought 1/2 cup (4 oz.) 4
Potato skins,frozen 2 (4 oz.) 5
Potato soup,cream of 1 cup 2
Potato soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Potato soup,cream of,canned (made with whole milk) 1 cup 4
Potato soup,frozen 1 package (7 1/2 oz.) 2
Potato starch or flour 3 tbsp. 2
Potato starch or flour 1 tsp. 0
Potato sticks,shoestring 1/2 cup (3/4 oz.) 3
Potato tots,frozen (prepared without fat) 9 (3 oz.) 4
Pot pie,any type,fast food 1 17
Pot pie,beef,chicken, or turkey,frozen 1 (7 oz.) 10
Pot stickers (filled won tons),pork or vegetable,frozen 1 (1 1/2 oz.) or 2 (each 3/4 oz.) 2
Poultry,ground,cooked 1 patty (3 oz.) 5
Poultry,ground,lean (10% or less fat),cooked 1 pattty (3 oz.) 4
Pound cake 1 slice (5" x 3" x 1") 9
Pound cake,store-bought 1 slice (2 1/2 oz.) 6
Pozole (pork and hominy soup),canned 1 cup 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
Prickly pear (cactus pear) 1 (5 oz.) 1
Profiterole 1 small (1 oz.) 2
Prune juice 1/2 cup (4 fl. oz.) 1
Prunes 2 (3/4 oz.) 1
Pudding,any flavor 1 cup 7
Pudding,bread 1 cup 9
Pudding,Indian 1 cup 12
Pudding,plum 1/2 cup with 1 tbsp. sauce 12
Pudding,ready-made 1/2 cup 4
Pudding,ready-made,reduced-calorie 1/2 cup 2
Pudding,reduced-calorie (made with skim,nonfat, or low-fat [1%] milk) 1 cup 2
Pudding,rice 1 cup 7
Pudding,tapioca 1 cup 6
Puff pastry dough,frozen 2 oz. 6
Pumpkin 1 cup 0
Pumpkin leaves 1 cup 0
Pumpkin pie 1/8 of 9" one-crust pie 8
Pumpkin pie,frozen 1 slice (5 oz.) of one-crust pie 6
Puris 1 (4" diameter) 2


Q
Name Amount Points
Quail,cooked 1 oz. 2
Quenelles 8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14
Quesadilla,beef 1 (1/2 of 6" diameter) 7
Quesadilla,cheese 1 (1/2 of 6" diameter) 5
Quesadilla,chicken 1 (1/2 of 6" diameter) 6
Quesadilla,vegetable 1 (1/2 of 6" diameter) 6
Quiche,appetizer,frozen 2 (each 3/4 oz.) 3
Quiche,crab,frozen 1 serving (5 oz.) 11
Quiche,vegetable 1/8 of 9" pie 9
Quiche,vegetable,frozen 1 serving (5 oz.) 9
Quiche Lorraine 1/8 of 9" pie 12
Quiche Lorraine,frozen 1 serving (5 1/2 oz.) 10
Quince 1 (6 oz.) 1
Quinoa 2 tbsp. dry (3/4 oz.) 1


R
Name Amount Points
Rabbit,cooked 1 oz. 1
Raccoon,cooked 1 oz. 2
Radish,white (Oriental,Daikon) 1 cup 0
Radishes 1 cup 0
Raisins 1/4 cup (1 1/2 oz.) 2
Raisins,chocolate-covered 1 oz. 2
Raita 1/2 cup 1
Ramen noodle soup mix 3 oz. dry 8
Ramen noodle soup mix,low-fat 3 oz. package prepared 6
Ramen soup in a cup,low-fat 1 (2 oz. dry) 3
Raspberries 1 1/2 cups 1
Ratatouille 1 cup 5
Ravioli,beef,breaded,frozen 6 (4 oz.) 5
Ravioli,beef,in meat sauce,canned 1 cup 5
Ravioli,beef or chicken,without sauce,frozen 1 cup (4 oz.) 4
Ravioli,cheese with tomato sauce 8 pieces or 1 cup with 1/2 cup sauce 16
Ravioli,cheese,breaded,frozen 6 (4 oz.) 7
Ravioli,cheese,without sauce,frozen 1 cup (4 oz.) 6
Ravioli,meat with tomato sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 14
Ravioli,meat,without sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 12
Red beans and rice soup in a cup 1 (2 oz. dry) 3
Red snapper,cooked 1 fillet (6 oz.) 4
Red snapper,Veracruz 1 fillet (6 oz.)with 3/4 cup sauce 11
Relish,any type 1 tsp. 0
Remoulade sauce 1 tbsp. 2
Reuben sandwich 1 17
Rhubarb,cooked,with sugar 1 cup 5
Rhubarb,uncooked,diced 1 cup 0
Rhubarb pie 1/8 oof 9" two-crust pie 11
Ribs,barbequed 4 (each 7" long) 11
Rice,brown 1 cup cooked 4
Rice dirty 1 cup 9
Rice,dirty,mix (prepared without fat) 1 cup prepared 3
Rice,fried,chicken or pork,frozen 1 cup 2
Rice,fried,with beef,chicken,pork, or shrimp 1/2 cup 8
Rice,Spanish 1 cup 5
Rice,Spanish,canned 1 cup (9 oz.) 3
Rice,wild 1 cup cooked 3
Rice,white 1 cup 4
Rice (crisp) and marshmallow treat 1 small (3/4 oz.) 2
Rice cakes,other than plain 1 (1/2 oz.) 1
Rice cakes,plain 2 (3/4 oz.) or 6 mini 1
Rice crackers 8 (1/2 oz.) 1
Rice drink 1 cup (8 fl. oz.) 3
Rice drink,chocolate 1 cup (8 fl. oz.) 4
Rice drink,fat-free 1 cup (8 fl. oz.) 2
Rice mix,flavored,any type 1/2 cup prepared 3
Rice noodles,packaged 1/2 cup prepared 3
Rice pilaf 1 cup 7
Risotto 1/2 cup 4
Roll,any type (e.g.,dinner,hamburger,frankfurter) 1 (2 oz.) 3
Roll,crescent dinner,store-bought 1 (1 oz.) 2
Roll,high-fiber (3 grams or more dietary fiber per roll) 1 (2 oz.) 2
Roll,light (hamburger or frankfurter) 1 (1 1/2 oz.) 2
Roux,store-bought 1 tbsp. 5
Rugalach 1 piece (2 1/2" x 1 1/4"), 1 oz. 3
Rum 1 jigger (1 1/2 fl. oz.) 2
Runza 1 8
Rutabaga 1 cup 0


S
Name Amount Points
Sachertort 1/16 of 9" cake 8
Saimin 1 cup 2
Salad,grilled chicken,without dressing,fast food 1 4
Salad,mixed greens 1 cup 0
Salad,side,without dressing,fast food 1 serving 0
Salad dressing,fat-free (except Italian) 2 tbsp. 1
Salad dressing,fat-free,Italian 2 tbsp. 0
Salad dressing,reduced-calorie (except Italian) 2 tbsp. 2
Salad dressing,reduced-calorie,Italian 2 tbsp. 1
Salad dressing,regular,any type 2 tbsp. 4
Salad Nicoise,with dressing 4 cups 13
Salad Nicoise,without dressing 4 cups 5
Salami,any type 1 oz. 3
Salmon,canned 1/2 cup (4 oz.) 4
Salmon,cooked 1 fillet or steak (6 oz.) 7
Salmon,grilled,frozen 3 oz. 2
Salmon,smoked 1 oz. 1
Salmon salad,kippered (with mayonnaise) 2 oz. 5
Salsa 1/2 cup 0
Salsa con queso 2 tbsp. (1 oz.) 2
Salsify (oyster plant) 1 cup 0
Saltines 6 (3/4 oz.) 2
Sangria 4 fl. oz. 2
Sardines,canned,packed in oil 5 (2 oz.) 3
Sashimi (except salmon or mackerel) 4 pieces 1
Sashimi,salmon or mackerel 4 pieces 2
Satay 2 skewers with 1/4 cup sauce 9
Sauerbraten 3 oz. beef with 2 tbsp. gravy 6
Sauerkraut 1 cup (8 oz.) 0
Sausage,beef or pork,cooked 1 link or patty or 1 oz. 3
Sausage,low-fat, (1 gram fat or less per oz.) 2 oz. 2
Sausage biscuit,fast food 1 12
Sausage biscuit,frozen 1 large or 2 small (3 oz.) 7
Sausage in brioche 1 slice (2 " thick) 15
Sausages,mini 6 (2 oz.) 5
Scallions (green onions) 1 cup or 16 medium (3 oz.) 0
Scallops,canned 1/2 cup or 4 oz. 2
Scallops,cooked 1/2 cup (2 oz.) 1
Scallops,fried 20 (3 1/2 oz.) 7
Scallops,fried,frozen (prepared without fat) 3 1/4 oz. 5
Schmaltz 1 tbsp 3
Schnapps,any flavor 1 fl. oz. 2
Schav,canned 1 cup 0
Scone 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz. 5
Scotch 1 jigger (1 1/2 fl. oz.) 2
Screwdriver 1 (6 fl. oz.) 4
Seafood salad,store-bought 1/2 cup (3 1/2 oz.) 6
Seeds,caraway 1 tsp. 0
Seeds,poppy 1 tsp. 0
Seeds,pumpkin or sunflower 1 tbsp. 1
Seeds,sesame 1 tsp. 0
Seitan 2 slices (2 oz.) or 2 tbsp. prepared mix 1
Seltzer,plain or flavored,unsweetened 1 can or bottle (12 fl. oz.) 0
Sesame candy 1 piece (2" x 1") 2
Sesame noodles 1 cup 7
Sesame sticks,store-bought 1/3 cup (1 oz.) 4
Shabu shabu 1 serving (4 oz. beef,2 oz. tofu, and 1 1/2 cups vegetables) 8
Shallots 1 cup or 6 oz. 0
Shark,cooked 1 steak (6 oz.) 4
Sharon fruit 3 oz. 1
Shells,jumbo,dry 3 (1 oz.) 2
Shells,stuffed with cheese,no sauce,frozen 2 (4 1/2 oz.) 6
Shepard's pie 1 cup 9
Sherbet 1 scoop (1/2 cup) 3
Sherry,dry or sweet 3 fl. oz. 2
Shish kabob 2 small skewers 10
Shortcakes,store-bought 2 (each 1 oz.) 4
Shrimp,broiled,stuffed 6 large 14
Shrimp,butterfly,breaded,frozen (prepared without fat) 3 1/2 oz. 6
Shrimp,canned 1/2 cup or 4 oz. 2
Shrimp,cooked 1/2 cup (2 oz.) 1
Shrimp,fried 10 medium 8
Shrimp,fried,stuffed 6 large 9
Shrimp,popcorn,breaded,frozen (prepared without fat) 1 cup (3 oz.) 5
Shrimp Cantonese 1 cup 9
Shrimp puffs 6 (1 1/2" rounds) 7
Shrimp salad 1/2 cup 4
Shrimp salad sandwich 1 9
Shrimp scampi 9 medium shrimp (3 oz.) 11
Shrimp toast 1 piece 2
Sinapore sling 1 (6 fl. oz.) 4
Sloppy joe 1 8
Sloppy joe sauce,store-bought 1/4 cup (2 oz.) 1
Smelt,cooked 1 oz. 1
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
Snack mix,store-bought 1/2 cup (1 oz.) 4
Snacks,corn,potato, or rice (3 grams fat or less per oz.) 3/4 oz. 2
Snow peas (Chinese pea pods) 1 cup (4 oz.) 0
Soda,club 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0
Soft drinks,diet,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0
Soft drinks,sugar-sweetened,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 3
Sole,cooked 1 fillet (6 oz.) 4
Sopaipillas 2 (each 4" x 3") 2
Sorbet 1 scoop (1/2 cup) 2
Souffle,cheese 1 cup (6 oz.) 7
Souffle,fruit 1/2 cup 4
Soup,high-fiber,canned (7 grams or more dietary fiber per cup) 1 cup 1
Sour cream,light 3 tbsp. 1
Sour cream,nonfat 1/4 cup 1
Sour cream,regular 1 tbsp. 1
Sour cream,tofu 1 oz. 1
Soursop (guanabana) 1/8 fruit (4 oz.) or 1/3 cup pulp 1
Souvalaki 1 large skewer 10
Souvalaki sandwich 1 7
Soybean nuts 1/4 cup (1 oz.) 3
Soybeans,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Soy beverage drink 1 cup (8 fl. oz.) 3
Soy beverage drink,reduced-fat 1 cup (8 fl. oz.) 2
Soy cheese,nonfat 1 slice,1 (1") cube,3 tbsp. shredded,2 tbsp.grated or 3/4 oz. 1
Soy cheese,regular 1 slice, 1 (1") cube,3 tbsp. shredded,2 tbsp. grated or 3/4 oz. 2
Soy flour 3 tbsp. 2
Soy milk 1 cup (8 fl. oz.) 2
Soy milk,fat-free 1 cup (8 fl. oz.) 2
Soy sauce 1 tbsp. 0
Soy yogurt,flavored 3/4 cup (6 oz.) 3
Soy yogurt,plain 3/4 cup (6 oz.) 3
Spaetzle 1/2 cup 4
Spaghetti 1 cup cooked or 1 1/2 oz. uncooked 3
Spaghetti Bolognese 1 cup spaghetti with 1/2 cup sauce 9
Spaghetti carbonara 1 cup 10
Spaghetti in tomato sauce,with cheese,canned 1 cup 3
Spaghetti in tomato sauce,with meatballs,canned 1 cup 5
Spaghetti sauce,bottled,any type 1/2 cup (4 1/2 oz.) 2
Spaghetti sauce,botted,any type,reduced-fat 1/2 cup (4 1/2 oz.) 1
Spaghetti squash,cooked 1 cup (6 oz.) 0
Spaghetti with marinara sauce 1 cup 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti with 1/2 cup sauce 12
Spanakpita 3" square 9
Spanakpita,frozen 2 pieces (each 1 oz.) 4
Spanish sauce 1/2 cup 1
Spareribs,Chinese,barbequed 3 (each 3 1/2" long) 7
Spareribs,pork,barbequed 3 (each 3 1/2" long) 7
Spinach,cooked or uncooked 1 cup 0
Spinach,salad,with bacon,mushrooms,and dressing 2 cups 12
Split pea soup 1 cup 4
Split pea soup,canned 1 cup 3
Split pea soup,frozen 1 cup 2
Split pea soup in a cup 1 (2 oz. dry) 3
Sponge cake 1/12 of 9" tube 4
Spoon bread 1/2 cup (3 1/2 oz.) 5
Sports drink 1 cup (8 fl. oz.) 1
Spreadable fruit 1 1/2 tbsp. 1
Spring roll,with beef,chicken,pork, or shrimp 1 (4 1/2" long) 4
Sprinkles,any type 1 tbsp. 1
Sprouts,alfalfa 1 cup (1 oz.) 0
Sprouts,bean 1 cup (4 oz.) 0
Spumoni 1 scoop (1/2 cup) 6
Squab 1 oz. cooked 1
Squash,summer (caserta,chayote [pipinola,pattypan] ,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable marrow,yellow [crookneck,straightneck] ) 1 cup or 6 oz. cooked 0
Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,Des Moines,dumpling,golden nugget,hubbard,peppercorn) 1 cup or 7 oz. cooked 1
Squash leaves 1 cup 0
Squid,cooked 3 oz. 2
Squirrel,cooked 1 oz. 1
Steak,blackened 6 oz. 16
Steak,chicken-fried 6 oz. with 1/4 cup cream gravy 15
Steak,cooked 1 small (4 oz.) 7
Steak,lean (round or loin cuts with all visible fat trimmed),cooked 1 small (4 oz.) 5
Steak,salisbury 6 oz. 12
Steak au poivre 6 oz. steak with 1 tbsp. sauce 15
Steak sandwich,frozen 1 (2 oz.) 5
Steak sauce 1 tbsp. 0
Stir-fried beef,chicken,or pork,with garlic or black bean sauce 1 cup 8
Stir-fry kit,chicken,frozen (prepared without fat) 1 cup prepared 3
Strawberries,fresh or frozen (unsweetened) 1 cup 1
Strawberry shortcake 1/12 of 9" cake or 1 filled individual shortcake 7
Strudel,any type 1 piece (5 1/2" x 2") 8
Stuffing 1/2 cup 4
Stuffing mix,bread 1/2 cup prepared 4
Succotash 1 cup or 6 oz. cooked 2
Sugar,any type 1 tbsp. 1
Sugar snap peas,cooked 1 cup 0
Suimono 1 cup 1
Sukiyaki 2 1/2 cups 12
Sunomono 1/2 cup 1
Sushi,maki (vegetables and rice rolled in seaweed) 4 pieces 1
Sushi,nigiri (slicesd raw fish over rice> 4 pieces 3
Sushi,nori maki (raw fish and rice rolled in seaweed) 4 pieces 2
Swedish meatballs 6 (1" diameter) 8
Swedish meatballs with noodles,frozen 1 cup (6 1/2 oz.) 7
Sweet and sour beef,chicken, or pork 1 cup 10
Sweet and sour chicken,frozen 1 cup (7 1/2 oz.) 6
Sweet and sour mix 1/2 cup (4 fl. oz.) mix 2
Sweet and sour sauce 2 tbsp. 1
Sweetbreads,cooked 1 oz. 1
Sweet potatoes,candied 1/2 cup 3
Sweet potatoes in syrup,canned 1 cup (9 oz.) 4
Sweet potato leaves 1 cup 0
Sweet potato pie 1/8 of 9" one-crust pie 8
Sweet roll 1 (3" diameter) or 2 oz. 5
Sweet roll,pecan-swirl,store-bought 2 small (each 1 oz.) 5
Sweet roll,store-bought 1 (2 oz.) 5
Sweetsop (sugar apple) 1/3 fruit (3 oz.) or 1/3 cup pulp 1
Swordfish,cooked 1 steak (6 oz.) 4
Syrup,low-calorie 2 tbsp. 1
Syrup,regular,any type 1 tbsp. 1
Szechuan chicken,frozen 1 cup (7 oz.) 5


T
Name Amount Points
Tabouli 1/2 cup 4
Tabouli,from mix (prepared according to package directions) 1/2 cup prepared 2
Taco,beef or chicken 1 5
Taco,hard or soft,fast food 1 4
Taco dinner kit in a box (prepared according to package directions) 2 tacos prepared 7
Tacos,soft,kit in a box (prepared accoring to package directions) 2 9
Taco salad,without shell and dressing,fast food 1 6
Taco salad,with shell,without dressing,fast food 1 15
Taco salad shells,store-bought 2 small or 1 large (1 1/2 oz.) 5
Taco sauce 1 tbsp. 0
Taco shells,store-bought 2 (3/4 oz.) 2
Taffy 1 oz. 3
Tahini (sesame paste) 2 tbsp. 3
Tahini,canned 2 tbsp. (1 oz.) 5
Tamale,beef,canned 2 (4 3/4 oz.) 5
Tamale,beef,frozen 3 small or 1 large (4 oz.) 7
Tamale,chicken,canned 2 (6 oz.) 3
Tamale,chicken,frozen 3 small or 1 large (4 1/2 oz.) 6
Tamale,pork,frozen 3 small or 1 large (4 1/2 oz.) 7
Tamales with sauce 2 (4" x 2") 10
Tamarinds 10 (2 oz.) 1
Tamari sauce 1 tbsp. 0
Tandoori chicken,without skin 2 pieces (1 breast and 1 thigh) 8
Tangelo 1 (7 oz.) 1
Tangerine 1 (6 oz.) 1
Tangerine juice 1/2 cup (4 oz.) 1
Tapioca 1 tsp. uncooked 0
Taquitos,frozen 2 (each 1 oz.) 3
Taro leaves 1 cup 0
Tartar sauce 1 tbsp. 2
Tartar sauce,fat-free 1/4 cup 1
Tarte aux fruits 1/8 of 9" tart 7
Tarte aux fruits 4" fruit 10
Tart shell 1 (4" diameter) 6
Tea,decaffeinated or regular,sweetened 1 cup (8 fl. oz.) 2
Tea,decaffeinated or regular,unsweetened 1 cup (8 fl. oz.) 0
Tempeh (fermented soybean cake) 1/4 cup (1 oz.) 1
Tempura,shrimp 4 jumbo shrimp 11
Tempura,vegetable 1 cup 8
Tempura batter mix 1/4 cup mix (1 oz.) 2
Teppan-yaki 1 1/2 cups 10
Tequila 1 jigger (1 1/2 fl. oz.) 2
Teriyaki beef 2 slices (4 oz.) 7
Teriyaki chicken 2 slices (4 oz.) 6
Teriyaki fish 4 oz. 4
Teriyaki sauce 1 tbsp. 0
Teriyaki sauce 1/4 cup 1
Textured vegetable protein 1/3 cup (3/4 oz. dry) 1
Thai coffee or tea 1 cup (8 fl. oz.) 6
Thai crisp noodles 1 cup 11
Three-bean salad 1/2 cup 5
Three bean salad,canned 1/2 cup (4 1/2 oz.) 1
Tirami su 1 piece (2 1/4" square) 10
Toaster pastry,low-fat 1 (1 3/4 oz.) 4
Toaster pastry,regular,plain or with icing 1 (1 3/4 oz.) 4
Tofu,any type 1/3 cup 2
Tofu,frozen 1/2 cup 5
Tofu,low-fat 1/3 cup 1
Tomato,dried (not packed in oil) 4 halves (1/2 oz.) 0
Tomato,regular,fresh 1 cup or 1 medium (4 oz.) 0
Tomato and mozzarella salad 1 large tomato with 2 1/4 oz. cheese 10
Tomatoes,canned,all varities,packed in their own juice or tomato puree 1 cup (8 oz.) 0
Tomatoes,cherry 12 (4 oz.) 0
Tomatoes,plum 2 large or 4 small (about 4 oz.) 0
Tomatoes,stewed 1 cup (9 oz.) 0
Tomato juice 1 cup (8 fl. oz.) 0
Tomato paste,canned 1/4 cup (2 oz.) 0
Tomato puree,canned 1/2 cup (4 oz.) 0
Tomato sauce,canned 1/2 cup 0
Tomato sauce,Italian 1/2 cup 2
Tomato shells (no pulp) 2 0
Tomato soup 1 cup 2
Tomato soup,canned (made with low-fat or skim milk) 1 cup 2
Tomato soup,canned (made with water) 1 cup 1
Tomato soup,canned (made with whole milk) 1 cup 3
Tomato soup,cream of 1 cup 5
Tom Collins 1 (6 fl. oz.) 3
Tom yum kung 1 cup 2
Tongue,cooked 1 oz. 2
Tonkatsu 3/4 cup or 3 1/2 oz. 12
Topping, fruit 1 tbsp. 1
Topping,fudge,regular or fat-free 1 tbsp. 1
Topping,whipped,dairy or nondairy,aerosol or frozen 1/4 cup (3/4 oz.) 1
Topping,whipped,dairy or nondairy,light or fat-free,aerosol or frozen 1/3 cup (3/4 oz.) 1
Tortellini,beef,chicken, or pork,without sauce,frozen 1 cup (3 3/4 oz.) 5
Tortellini,cheese,without sauce 10 (2/3 cup) 3
Tortellini,cheese,without sauce,frozen 1 cup (3 3/4 oz.) 6
Tortellini,meat,without sauce 10 (2/3 cup) 3
Tortellini,mushroom,without sauce,frozen 1 cup (3 1/2 oz.) 6
Tortellini,sausage,without sauce,frozen 1 cup (3 3/4 oz.) 7
Tortilla,any type 2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz. 2
Tortilla chips 12 (1 oz.) 3
Tortilla chips,baked,reduced-fat or low-fat 12 (1 oz.) 2
Tortoni 1 serving 7
Tostada,filled,beef or chicken 1 8
Tostada shells,store-bought 2 (3/4 oz.) 2
Trail mix,any type,store-bought 1/4 cup (1 oz.) 3
Trifle 1 cup 5
Tripe,cooked 1oz. 1
Trout,rainbow,cooked 1 fillet (6 oz.) 4
Tuna,canned in oil,drained 1/2 cup (4 oz.) 5
Tuna,canned in water,drained 1/2 cup (4 oz.) 3
Tuna,cooked 1 steak (6 oz.) 4
Tuna,grilled,frozen 3 oz. 2
Tuna dinner in a box (prepred according to package directions) 1 cup prepared 7
Tuna-noodle casserole 1 cup 14
Tuna salad 1/2 cup 6
Tuna salad,store-bought 1/2 cup (3 1/2 oz.) 5
Tuna salad sandwich 1 11
Turkey,canned 1/2 cup (4 oz.) 3
Turkey,ground,cooked 1 patty (3 oz.) 5
Turkey,lean,ground,cooked 1 patty (3 oz.) 4
Turkey,light or dark meat (cooked without skin) 1 slice or 1/2 cup cubed or shredded (2 oz.) 2
Turkey,light or dark meat (cooked with skin) 1 slice 3
Turkey burger,frozen 1 patty (3 oz. cooked) 5
Turkey croquette,breaded,frozen 1 with gravy (5 oz.) 3
Turkey noodle soup,canned 1 cup 1
Turkey roll 1 slice (1 oz.) 1
Turkey tetrazzini 1 1/2 cups 9
Turnips,cooked 1 cup (6 oz.) 0
Turnover,fruit,any type 1 (3" x 1 1/2") 4
Turnover,fruit,any type,fast food 1 7
Tyropitas,frozen 2 (each 1 oz.) 4
Tzimmes,vegetables 3/4 cup 2


V
Name Amount Points
Veal,regular,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 4
Veal,lean (round or loin cuts with all visible fat trimmed),cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3
Veal cutlet,breaded,fried 4 oz. 10
Veal marsala 4 oz. 11
Veal parmigiana,without sauce 1 serving (5 1/2 oz.) 10
Veal parmigiana,with sauce 5 oz. with 1/2 cup tomato sauce  12
Veal piccata 2 slices (4 oz.) 11
Veal scaloppine 2 pieces (each 3" x 5") or 4 1/2 oz. 12
Veal with peppers 5 oz. 11
Vegetable barley soup,frozen 1 package (7 1/2 oz.) 1
Vegetable beef soup,canned 1 cup 1
Vegetable juice,mixed 1 cup (8 fl. oz.) 0
Vegetable oil 1 tsp. 1
Vegetables,creamed (except creamed corn) 1 cup 10
Vegetables,fried 1 cup 6
Vegetables,in sauce,frozen 1 cup 1
Vegetables,mixed,drained 1/2 cup 0
Vegetables,packed in oil,drained 1 cup 3
Vegetables,pot roasted with pan drippings 1 cup 3
Vegetables,sauteed 1 cup 6
Vegetable shortening 1 tsp. 1
Vegetable soup 1 cup 3
Vegetable soup,canned 1 cup 2
Vegetable soup mix 1 cup prepared 1
Vegetarian breakfast links (sausage-type) 2 (1 1/2 oz.) 2
Vegetarian breakfast patty (sausage-type) 1 (1 oz.) 1
Vegetarian breakfast strips 4 (1 oz.) 3
Vegetarian burger 1 (2 3/4 oz.) 2
Vegetarian burger,black bean 1 (3 oz.) 2
Vegetarian burger,fat-free 1 (2 3/4 oz.) 1
Vegetarian burger,fat-free,high-fiber (5 grams or more dietary fiber per burger) 1 (2 3/4 oz.) 1
Vegetarian "cheese" topping 2 tbsp. 1
Vegetarian chicken patty,frozen 1 (3 oz.) 2
Vegetarian chicken pieces (nugget-style),frozen 4 (2 3/4 oz.) 2
Vegetarian deli slices,frozen 3 slices (2 3/4 oz.) 1
Vegetarian frankfurter,regular or fat-free 1 small or 1/2 large (1 1/2 oz.) 1
Vegetarian ground "meat",frozen 1/2 cup (2 oz.) 1
Vegetarian sausage,frozen 1 1/2 oz. 2
Vegetarian topping(made with soy) 2 tbsp. 1
Vegetarian vegetable soup in a cup 1 (1 1/2 oz. dry) 3
Venison,cooked 1 oz. 1
Vichyssoise 1 cup 5
Vienna sausage,beef and pork,canned 3 (each 2" long) 1 3/4 oz. 4
Vienna sausage,chicken,canned 3 (1/2 oz.) 3
Vietnamese beef balls(Thit bo vien) 6 (1 1/2 oz.) 2
Vindaloo,chicken 1 cup 8
Vindaloo,pork 1 cup 9
Vinegar 1 tbsp. 0
Vitello tonnato 2 slices veal (4 oz.) with 1/2 cup sauce 20
Vodka 1 jigger (1 1/2 fl. oz.) 2
Vodka gimlet 1 (2 1/2 fl. oz.) 3


W
Name Amount Points
Wafers,Viennese,filled with chocolate cream,store-bought 1 oz. 4
Waffle,any type 1 (7" square) 6
Waffle,any type,frozen 1 (4" round or square) 1 1/4 oz. 2
Waffle,any type,made from mix 1 (4" square) or 1 3/4 oz. 2
Waffle,Belgian,frozen 1 (1 1/2 oz.) 2
Waffle,low-fat,frozen 2 (4" round or square) 3
Waffles,mini,frozen 4 (1 3/4 oz.) 2
Waffle sticks,frozen 1 large or 2 small (2 oz.) 3
Waldorf salad 1/2 cup 6
Walnuts 14 halves (1 oz. shelled) 5
Water chestnuts 1 cup (4 1/2 oz.) 1
Watercress 1 cup (1 oz.) 0
Watermelon 2" slice or 1 cup (5 1/2 oz.) 1
Water or mineral water 1 cup (8 fl. oz.) 0
Wax gourd (Chinese winter melon) 1 cup 1
Whale,cooked 1 oz. 
Wheat germ 3 tbsp. (3/4 oz.) 1
Wheat germ 1 tsp. 0
Whiskey 1 jigger (1 1/2 fl. oz.) 2
Whiskey sour 1 (3 fl. oz.) 3
Whitefish and pike,large,store-bought 1(1 1/4 oz.) 2
Whitefish and pike,small,store-bought 2(1 oz.) 2
Whitefish salad,store-bought 1 1/2 oz. 5
Whiting,cooked 1 fillet (6 oz.) 4
Wiener schnitzel 4 oz. 11
Wine,dessert,dry 2 fl. oz. 1
Wine,dessert,sweet 2 fl. oz. 2
Wine,light 4 fl. oz. 1
Wine,non-alcoholic 8 fl. oz. 0
Wine,regular,dry 1 small glass or 1/2 cup (4 fl. oz.) 2
Wine cooler 1 (8 fl. oz.) 3
Wine sauce 1/4 cup 3
Wine spritzer 1 (8 fl. oz.) 2
Wontons,boiled 6 4
Wontons,fried 6 10
Wonton skins (wrappers) 5 skins (3 1/2" squares) 2
Wonton soup 1 cup with 4 wontons 4


Y
Name Amount Points
Yakitori 1 skewer with 3 tbsp. sauce 6
Yams,cooked 1 large (8 oz.)or 1 cup 3
Yam patty,frozen 1 (4 oz.) 1
Yams,sweetened,canned,in syrup 1 cup (9 oz.) 3
Yeast 1 cup 0
Yogurt,fat-free,flavored(vanilla,lemon,coffee),sweetened with sugar 1 cup 3
Yogurt,fat-free,fruit-flavored,sweetened with sugar 1 cup 4
Yogurt,fat-free,plain,sweetened with sugar 1 cup 3
Yogurt,frozen,fat-free,no sugar added 1 scoop or 1/2 cup 2
Yogurt,frozen,fat-free,sweetened with sugar 1 scoop or 1/2 cup 2
Yogurt,frozen,low-fat 1 scoop or 1/2 cup 3
Yogurt,light(artificially sweetened) 1 cup 2
Yogurt,low-fat,plain 1 cup 3
Yogurt,low-fat,sweetened with sugar,flavored(vanilla,lemon,coffee) 1 cup 4
Yogurt,low-fat,sweetened with sugar,fruit-flavored 1 cup 5
Yogurt,plain 1 cup 4
Yogurt and cucumber salad 1/4 cup 1
Yogurt bar,chocolate-covered 1 5
Yogurt-covered pretzels 7 (8 oz.) 3
Yogurt-covered raisins 2 z. 3
Yogurt drink 1 cup (8 fl. oz.) 5
Yorkshire pudding 1 piece (4" square) 6
Yosenabe 2 cups 8


Name Amount Points
Zabaglione 1/2 cup 4
Zeppole 1 (4" diameter) 5
Ziti, baked 1 cup 5
Zucchini, breaded, frozen (prepared without fat) 6 (3 oz) 4
Zucchini, cooked or uncooked 1 cup 0
Zucchini bread 1 slice (5" x 3/4") 5
Zuppa di pesce 2 cups 12
Zuppa Inglese 1/16 of 10" cake 7
Zwieback 3 (3/4 oz) 2