Weight Watchers Most Tracked Food List

Since 1963, Weight Watchers has helped millions of people lose and maintain their weight in the comfort of their homes and around their lifestyles. One way they do this is by keeping a list of the 100 most tracked foods and involving their users, letting everyone keep track of their eating habits. As a result, more and more individuals can make healthy choices, and WW members are becoming more knowledgeable about their bodies and what they eat.  

In this article, we share a list of the most tracked food items on Weight Watchers so you too can eat more of what you like without the guilt! 

What is the New Weight Watchers Points System? 

Thankfully, Weight Watchers doesn’t have food limits, so you can eat anything you want, but some food items have a high points value. While Weight Watchers used their older points system to track the most popular foods their members eat daily, it also kept a log of people’s eating habits. But if you’ve signed up with WW before, their new program will look similar to the previous Freestyle or Blue plan. 

Weight Watchers is trading their PersonalPoints program for their new Point system but the formula to calculate points will be the same. This means that the points will still use calories, protein, fiber, added sugars, unsaturated fats, and saturated fats. The algorithm has been designed to steer you toward food items that are higher in fiber, protein, and healthy fats while having lower levels of saturated fats and sugars. 

As a result, the ZeroPoint foods list will look similar for many WW members and will look much like the previous Blue or Freestyle plans but those with diabetes will have a slightly different list. Moreover, the lowest daily points allowance for members will be 23, which is also the same as the previous plans. Weight Watchers has also been working to regain the sense of community for their members while encouraging them to try their new points system. 

Just keep in mind that diabetic WW members will have slightly different Point values compared to non-diabetic members. 

Standard ZeroPoint Foods

Below are the ZeroPoint food lists for the standard plans:

• Fruits
• Non-starchy vegetables
• Cottage cheese and plain nonfat yogurt  
• Eggs including egg whites
• Turkey breast and chicken
• Shellfish and fish
• Plain air-popped popcorn and corn 
• Tempeh and tofu 
• Lentils, peas, and beans 

Diabetic ZeroPoint Foods

Like the previous points, there’s still a separate ZeroPoint food list to help diabetics. Selecting this option will tell Weight Watchers that you won’t have yogurt, fruit, corn, popcorn, or cottage cheese listed as zero points. Because diabetic members won’t have ZeroPoint food categories, they will need to balance out the higher daily points allowance. 

The only ZeroPoint foods allowed under the Points plan for diabetics are the following:

• Eggs
• Turkey and chicken breast
• Tempeh and tofu
• Non-starchy vegetables
• Lentils, peas, and beans
• Shellfish and fish

What Can’t I Eat on Weight Watchers? 

As mentioned above, no food is off limits on Weight Watchers, so if you love bread you can enjoy it under any plan. However, food items high in sugar, calories, and saturated fats will come with high point values so it’s best to treat them as occasional treats. Members will often substitute low-point-value items for high-point-value items; for example, full-size chocolate bars like Snickers will come with 12 WW SmartPoints while half a cup of ice cream will come with over 7 points, so people will often opt for low-value alternatives. 

What are the Most Tracked Foods on Weight Watchers? 

Under the new WW Program, members have helped to create a list of their most tracked foods through the Weight Watchers Online Tracker, which also lists their SmartPoint values per serving. Below, we share the list in alphabetical order to help first time members with their food tracking.   

• Almond Milk: 1 point 
• Almonds, ¼ cup: 4 points 
• Avocado, raw: 3 points 
• Bacon, cooked: 5 points 
• Balsamic vinegar: 1 point 
• Beans, Black or pinto: 0 – 3 points
• Beans, Garbanzo: 0 – 4 points  
• Beef, cooked, ground 90% lean: 4 points 
• Beef, cooked, ground 95% lean: 3 points 
• Beef, cooked, lean steak: 3 points  
• Beer, 12 fl. Oz., Light: 3 points   
• Beer, 12 fl. Oz., Regular: 5 points 
• Black beans, canned (0SP)
• Bread, 1 slice, any type: 2 points  
• Brownies made from mix: 5 points per 2-inch slices 
• Butter, 1 tbsp., Regular: 5 points
• Butter, 1 tbsp., Whipped: 3 points
• Cereal or oatmeal, cooked, 1 cup: 0 – 5 points
• Cheese, American, 1 slice: 4 points
• Cheese, Cottage, 1 cup, low fat: 3 points
• Cheese, Cream, 1 tbsp., light: 1 point
• Cheese, Cream, 1 tbsp., regular: 2 points 
• Cheese, Feta, 1 oz., crumbled: 3 points
• Cheese, Mozzarella, part-skim: 2 points
• Cheese, Parmesan, 1 oz., grated: 4 points
• Chicken, boneless, skinless, cooked thighs: 4 points
• Chicken, boneless, skinless, cooked breasts: 0 – 2 points
• Chicken salad, ½ cup: 4 points
• Coffee, brewed 8 oz. with 2 Tbsp. and regular creamer: 2 points
• Coleslaw, ½ cup: 3 points
• Cookies, chocolate chip, homemade: 3 points per piece
• Crackers, graham, 2 pieces: 2 points
• Cream, sour, reduced fat, 2 Tbsp.: 2 points
• Cream, sour, regular, 2 Tbsp.: 2 points 
• Cream, whipped, 2 Tbsp.: 1 point
• English muffin, light: 1 – 2 points
• English muffin, light, whole-wheat: 1 – 3 points
• English muffin, regular: 1 – 4 points
• Egg without any oil or milk: 0 – 2 points
• Fish, farmed Salmon, cooked: 0 – 4 points
• Fish, wild Salmon, cooked: 0 – 3 points
• Flour tortilla, medium: 3 points
• Fries, French: 7 – 10 points
• Guacamole, 2 Tbsp.: 1 point
• Half and half, Fat-free, 2 Tbsp.: 1 point
• Half and half, Regular, 2 Tbsp.: 2 points
• Ham, 3 oz. cooked, lean: 2 points
• Ham, 2 oz. deli-sliced, lean: 2 points
• Hamburger, plain, roll or bun: 1 – 4 points
• Honey, 1 Tsp.: 1 point
• Hummus, 2 Tsp: 2 points
• Ketchup, 2 Tbsp.: 1 point
• Mayonnaise, Light, 2 Tbsp.: 3 points
• Mayonnaise, Regular, 1 Tbsp.: 3 points
• Milk, 8 oz., Low Fat: 4 points
• Milk, 8 oz., Reduced Fat: 5 points
• Milk, 8 oz., Fat-Free: 3 points
• Milk, 8 oz., Whole: 7 points
• Oats, uncooked, old-fashioned, ½ cup: 0 – 4 points
• Oil, 1 Tsp., olive: 1 point
• Oil, 1 Tsp., vegetable: 1 point
• Olives, 6 large: 1 point
• Orange juice, 8 oz.: 6 points
• Pancake, from mix, any type, 4-inches: 1 – 2 points
• Pasta, cooked, whole-wheat penne, 1 cup: 0 – 4 points
• Peanut Butter, smooth, 2 tbsp.: 6 points
• Peanuts, ¼ cup: 6 points
• Pizza slice of 14-inch pie, thin crust, cheese flavor: 8 points
• Pizza slice of 14-inch pie, thin crust, meat flavor: 9 points
• Popcorn, air-popped, 2 cups: 2 points
• Popcorn at the movies, 3 cups: 5 points
• Popcorn, oil popped, plain, 2 cups: 3 points
• Pork chop, 3 oz. cooked, lean without bone, 3 points
• Potato chips, 1 oz. regular: 5 points
• Potato, Baked, plain medium: 0 – 5 points
• Potato, mashed, homemade with milk, 1 cup: 5 points
• Potatoes, sweet, cooked ½ cup: 0 – 3 points
• Potato, cooked, ½ cup: 0 – 2 points
• Pretzels, 1 oz.: 3 points
• Quinoa, cooked, 1 cup: 0 – 6 points
• Rice cakes, plain: 1 point
• Rice, brown long grain, cooked, 1 cup: 0 – 7 points
• Rice, white long grain, cooked, 1 cup: 6 points
• Saltine crackers: 2 – 5 points
• Soup, chicken noodles, 1 cup: 2 points
• Spaghetti, cooked, 1 cup: 5 points
• Sugar, brown, 1 Tsp.: 1 point
• Sugar, white granulated, 1 Tsp.: 1 point
• Tortilla chips, 12 pcs: 4 points
• Tortilla, corn, 6-inch: 2 points 
• Tuna, canned in water, 3 oz.: 0 – 1 point
• Tuna salad, ½ cup: 4 – 5 points
• Turkey, deli-sliced, 2 oz.: 1 point
• Turkey, bacon, cooked, 3 slices: 3 points
• Vodka, 1 ½ fl. Oz.: 3 points
• Walnuts ¼ cup: 6 points
• Wine, 5 fl. Oz.: 4 points
• Yogurt, Greek, nonfat, plain unsweetened, 1 cup: 0 – 3 points
• Yogurt, plain, nonfat, plain unsweetened, 1 cup: 0 – 5 points

You will probably notice that this list has very few vegetables and fruits listed; this isn’t because their members don’t eat them but because most non-starchy vegetables and fruits come with zero SmartPoints. This is Weight Watcher’s way of encouraging their members to eat their veggies just like mom would. The WW points list above only covers the most popular food items people track on Weight Watchers. 

However, the app tracks many more items, so if you’re a member of WW, you should be able to see their points values as well. Moreover, some members have also listed their favorite food items from popular restaurants. The new WW Program is the first time Weight Watchers has offered members a choice between plans, but each comes with a different zero point foods list.  

The Most Tracked Foods Under WW SmartPoints 2016 

Weight Watchers first published their list of the 100 Most Tracked Foods while ranking them. Keep in mind that this will best reflect not just what their members are tracking but also what they’re eating. This can be interesting for many reasons; first, banana is the number 1 most tracked item in the entire list, and it also suggests that WW members are healthier eaters compared to the rest of the population. 

Because it includes so many vegetables, fruits, and lean proteins on its list, WW SmartPoints does provide a better approach to healthy eating. It also sets a realistic expectation for people looking to lose weight and change their eating habits since food items such as french fries, cookies, sugar, and tortilla chips also show up. Below are some of the most tracked foods from the old point system from 2016.  

• Almonds, ¼ cup (4SP)
• Almond milk, plain, unsweetened, 1 cup (1SP)
• American cheese, 1 oz. (4SP)
• Apple (0SP)
• Asparagus (0SP)
• Avocado, Hass, ¼ (2SP)
• Bacon, cooked, 3 slices (5SP)
• Bagel, 1 small or 1/2 large, any type, 2 oz. (5SP)
• Banana (0 SP)
• Beef, cooked, 90% lean, ground, 3 oz. (4SP)
• Beer, regular, 12 ounces (5SP)
• Berries, mixed (0SP)
• Blackberries (0SP)
• Blueberries (0SP)
• Bread, 1 slice (2SP)
• Broccoli (0SP)
• Brown rice, cooked, 1 cup (6SP)
• Butter, 1 tablespoon (5SP)
• Cantaloupe (0SP)
• Carrots (0SP)
• Carrots, baby (0SP)
• Celery (0SP)
• Cheddar or Colby cheese, 1 ounce (4SP)
• Cheddar cheese, shredded, ¼ cup (4SP)
• Cherries (0SP)
• Cherry tomatoes (0SP)
• Chicken breast, boneless, skinless, cooked (0SP)
• Coffee, black, no sugar, 1 cup (0SP)
• Cottage cheese, fat-free, 1 cup (3SP)
• Cookies, chocolate chip or similar type, homemade, ½ ounce (3SP)
• Corn on the cob, 1 medium (0SP)
• Cream, half and half, 2 Tbsp. (2SP)
• Cucumber (0SP)
• Deli sliced turkey breast, (0SP)
• Diet Coke, 8 ounces (0SP)
• Egg, 1 (0 SP)
• Egg, fried, 1 (1SP)
• Eggs, scrambled w/ butter, and milk, ½ cup (2SP)
• Egg white (0SP)
• English muffin, 1 or 2 ounces (4SP)
• Feta, crumbled, 1 oz. (3SP)
• French fries, 5.5 oz. (13SP)
• Fruit, fresh, unsweetened (0SP)
• Grapes (0SP)
• Grapefruit (0SP)
• Grape tomatoes (0SP)
• Green beans (0SP)
• Guacamole, 2 Tbsp. (1SP)
• Half and half, fat-free, 2 Tbsp. (1SP)
• Hamburger bun, plain, 1 or 2 oz. (5SP)
• Honey, 1 tablespoon (4SP)
• Hummus, 2 Tbsp. (2SP)
• Lettuce (0SP)
• Luncheon meat, or similar, lean, deli-sliced, 2 oz. (2SP)
• Mango (0SP)
• Mashed potatoes, 1/2 cup (4SP)
• Mayonnaise, 1 tablespoon (3SP)
• Milk, fat-free, 1 cup (3SP)
• Milk, low fat 1%, 1 cup (4SP)
• Milk, reduced fat 2%, 1 cup (5SP)
• Milk, whole, 1 cup (7SP)
• Mushrooms (0SP)
• Mustard, 1 Tbsp. (0SP)
• Nectarine (0SP)
• Oatmeal, cooked, 1 cup (5SP)
• Olive oil, 1 Tbsp. (4SP)
• Onions (0SP)
• Orange (0SP)
• Pasta, whole wheat or regular, cooked, 1 cup (5SP)
• Peach (0SP)
• Pear (0SP)
• Peanut butter, 2 tablespoons (6SP)
• Pineapple (0S)
• Potato, baked, plain, 6 ounces (5SP)
• Pork chop, lean, cooked, boneless, 3 oz. (3SP)
• Raspberries (0SP)
• Red wine, 5 oz. (4SP)
• Salad, mixed greens (0SP)
• Salad dressing, balsamic vinaigrette, low-fat, 1 Tbsp. (1SP)
• Salad dressing, Italian-type (not creamy), 2 Tbsp. (3SP)
• Salad dressing, ranch, 2 Tbsp. (5SP)
• Salsa, fat-free (0SP)
• Shrimp, cooked (0 SP)
• Spinach (0SP)
• Strawberries (0SP)
• Sugar, white, granulated, 1 Tsp. (1SP)
• Sweet Potatoes, cooked, ½ cup (3SP)
• Sweet red peppers (0SP)
• Tomatoes (0SP)
• Tortilla chips, 1 ounce (4SP)
• Tortilla, flour, 1 oz. (3SP)
• Tuna fish, can in water, drained, (0SP)
• Turkey bacon, cooked, 3 slices (3SP)
• Water (0SP)
• Watermelon (0SP)
• White rice, cooked, 1 cup (6SP)
• White wine, 5 ounces (4SP)
• Yogurt, Greek, plain, fat-free, 1 cup (0SP)
• Zucchini (0SP) 

How to Earn Additional Points on the New System?

According to the new system placed by Weight Watchers, there are three new ways to get additional points which are drinking water, eating vegetables, and staying active. While gaining points for water and veggies was already implemented during the PersonalPoints system, tracking your activity was added to the new points system. The amount of points you earn will depend on factors such as your weight, height, age, and level of activity. 

You should be able to track your activity passively or manually using a compatible smartwatch or fitness tracker, which is the same as the previous system. Fortunately, you can earn these points without any limits and can be added to your weekly points rather than your daily points.  

Conclusion

Now that you know more about the most tracked foods on Weight Watchers, it’s time to get on the WW App and start eating your fruits and vegetables for a great start to your weight loss journey. The next step is to log in your exercise activities to get extra points and to help boost your weight loss. With this information and the Weight Watchers App, you have everything you need to start living a long and healthy life; good luck!

Sources 

• simple-nourished-living.com
• emilybites.com
• weightwatchers.com