How Many Points Is Rice On Weight Watchers Freestyle

How Many Points Is Rice On Weight Watchers Freestyle

What Foods Can You Eat on Weight Watchers?

For the past several years WW has been publishing a list of the Top 100 most tracked foods with their SmartPoint values. This reflects the foods that WW members are eating and tracking.

On Weight Watchers no food is off limits. You can eat whatever you want, although some foods come with a high points value.

It's interesting to see how the lists of most tracked foods have changed. It reflects, not only people's food preferences, but also the way WWs tracking has evolved with changes to the program and ZeroPoints foods.

To keep life simple many Weight Watchers only track foods with a points value. That means even though certain foods may be eaten every day, they are much less likely to show up on the Top 100 Most Tracked Foods if they have a Zero SmartPoints Value.

Curious about Weight Watchers new myWW Green, Blue and Purple plans? Watch this short video to learn more:

What Foods Can You Not Eat on Weight Watchers?

There are no forbidden foods on Weight Watchers. If like Oprah, you love bread, you can enjoy it.

However, foods that are high in calories, sugar and/or saturated fat have very high points values. So, it's best to think of them as an occasional treat.

A full size chocolate candy bar, such as my beloved Snickers, has a whopping 12 WW SmartPoints and a half-cup of ice cream has 7+ points, which is why I usually opt for this mini Snickers tart instead or skinny frozen cool whip "banana split" instead.

Weight Watchers Top 100 Most Tracked Foods with SmartPoints (2019)

Page 47-48 of the NEW myWW Program has a list of the Top 100 Most Tracked Foods in the Weight Watchers online Tracker, with their SmartPoint values per serving. For, the first time the list is given in alphabetical order.

What's striking to me about this list is that very few fruits and vegetables make an appearance. Not because WW aren't eating them, but because most all fruits and non-starchy vegetables have zero SmartPoints. That's WW way of encouraging you to eat them just like mom used to.

This WW points list is just the most popular foods tracked on Weight Watchers, but there are thousands more (including the point values of menu items from popular restaurants) on the app if you're a member of Weight Watchers

NEW myWW Program is the first time WW has offered its members a choice of plans, each with a different zero points food list:

• Green ZeroPoint Foods
• Blue ZeroPoint Foods
• Purple ZeroPoint Foods

This list very much reflects the foods I too eat regularly. Not surprising since I'm a long time WW.

Almond Milk 1 1 1

Almonds, ¼ cup 4 4 4

Avocado, raw, ¼ 3 3 3

Bacon, cooked, crisp, 3 slices 5 5 5

Bacon, turkey, cooked, 3 slices 3 3 3

Beans, Black or pinto, ½ cup 3 0 0

Beans, Garbanzo, ½ cup 4 0 0

Balsamic vinegar, 1 Tablespoon 1 1 1

Beef, cooked, 3 ounces, ground 90% lean 4 4 4

Beef, cooked, 3 ounces, ground 95% lean 3 3 3

Beef, cooked, 3 ounces, steak, lean (round or loin) 3 3 3

Beer, 12 fluid ounces, Light 3 3 3

Beer, 12 fluid ounces, Regular lager types 5 5 5

Bread, any type 1 slice 2 2 2

Brownie, prepared from mix, 2-inch square 5 5 5

Butter, 1 Tablespoon, Regular 5 5 5

Butter, 1 Tablespoon, Whipped 3 3 3

Cereal, oatmeal, cooked, 1 cup 5 5 0

Cheese, American, 1 slice 4 4 4

Cheese, Cottage, low fat 1%, 1 cup 3 3 3

Cheese, Cream, light, 1 Tablespoon 1 1 1

Cheese, Cream, regular, 1 tablespoon 2 2 2

Cheese, Feta, crumbled, 1 ounce 3 3 3

Cheese, Mozzarella, part skim, 1 ounce 2 2 2

Cheese, Parmesan, grated, 1 ounce 4 4 4

Chicken, thigh, boneless, skinless, cooked, 4 ounces 4 4 4

Chicken or turkey breast, cooked, no skin or bone, 3 ounces 2 0 0

Chicken salad, homemade or restaurant style, ½ cup 4 4 4

Coffee, brewed w/ 2 Tbsp regular creamer, 8 ounces 2 2 2

Coleslaw, homemade ½ cup 3 3 3

Cookies, homemade, chocolate chip, oatmeal, sugar or similar, 1 cookie 3 3 3

Crackers, graham, 2 squares 2 2 2

Cream, sour, reduced fat, 2 tablespoons 2 2 2

Cream, sour, regular, 2 tablespoons 3 3 3

Cream, whipped, aerosol, 2 tablespoons 1 1 1

English muffin, light, 1 2 2 2

English muffin, light, whole-wheat, 1 3 3 3

English muffin, regular, 1 4 4 4

Egg, prepared without oil or milk, 1 item, 2 0 0

Fish, Salmon farmed, cooked, 3 ounces 4 0 0

Fish, Salmon, wild, cooked, 3 ounces 3 0 0

Flour tortilla, 1 medium 3 3 3

Fries, French, 10 7 7 7

Guacamole, homemade or restaurant, 2 tablespoons 1 1 1

Half and half, Fat-free, 2 tablespoons 1 1 1

Half and half, Regular, 2 tablespoons 2 2 2

Ham, cooked, lean, 3 ounces 2 2 2

Ham, deli-sliced, hone, lean, 2 ounces 2 2 2

Hamburger, roll or bun, plain, 1 4 4 4

Honey, 1 teaspoon 1 1 1

Hummus, 2 tablespoons 2 2 2

Ketchup, 1 tablespoon 1 1 1

Mayonnaise, Light, 2 tablespoons 3 3 3

Mayonnaise, Regular, 1 tablespoon 3 3 3

Milk, 8 fluid ounces, 1% Low Fat 4 4 4

Milk, 8 fluid ounces, 2% Reduced Fat 5 5 5

Milk, 8 fluid ounces, Fat-Free 3 3 3

Milk, 8 fluid ounces, Whole 7 7 7

Oats, old-fashioned, uncooked, ½ cup 4 4 0

Oil, 1 teaspoon, olive 1 1 1

Oil, 1 teaspoon, vegetable 1 1 1

Olives, 6 large, 1 1 1

Orange juice, 8 fluid ounces 6 6 6

Pancake, any type, from mix, 4-inch, 1 2 2 2

Pasta, whole-wheat penne, cooked, 1 cup 4 4 0

Peanut Butter, smooth, 2 tablespoons 6 6 6

Peanuts, ¼ cup 6 6 6

Pizza ⅛ of 14-inch pie, thin crust, cheese 8 8 8

Pizza ⅛ of 14-inch pie, thin crust, one meat topping 9 9 9

Popcorn, air popped, 2 cups 2 2 0

Popcorn, movie w/o butter, 3 cups 5 5 5

Popcorn, plain, oil popped, 2 cups 3 3 3

Pork chop, cooked, lean w/o bone, 3 ounces 3 3 3

Potato chips, regular, 1 ounce 5 5 5

Potatoes, Baked, 1 plain medium 5 5 0

Potatoes, mashed at home w/ milk, 1 cup 5 5 5

Potatoes, sweet, cooked, ½ cup 3 3 0

Potatoes, white or red, cooked, ½ cup 2 2 0

Pretzels, 1 ounce 3 3 3

Quinoa, cooked, 1 cup 6 6 0

Rice cakes, plain, 1 1 1 1

Rice, cooked, 1 cup brown long grain 7 7 0

Rice, cooked, 1 cup white long grain 6 6 6

Saltine crackers, 5 2 2 2

Soup, chicken noodle, 1 cup 2 2 2

Spaghetti, cooked, 1 cup 5 5 5

Sugar, 1 teaspoon brown 1 1 1

Sugar, 1 teaspoon white granulated 1 1 1

Tortilla chips, 12 4 4 4

Tortilla, corn, 6-inch, 1 2 2 2

Tuna, canned chunk in water, 3 ounces 1 0 0

Tuna salad, ½ cup 5 4 4

Turkey, deli-sliced, 2 ounces 1 1 1

Vodka, 1-½ fluid ounces 3 3 3

Walnuts, ¼ cup 6 6 6

Wine, 5 fluid ounces 4 4 4

Yogurt, plain unsweetened, nonfat, Greek, 1 cup 3 0 0

Yogurt, plain, unsweetened, nonfat 1 cup 5 0 0

Weight Watchers Top 100 Most Tracked Foods with SmartPoints® (2016)

WW first published a list of 100 Most Tracked Foods as a ranked list. This list probably best reflects, not just what WW members are tracking, but what they are eating.

I found this list interesting for several reasons:

• The #1 Most Tracked Food - banana - is also my most tracked.
• Weight Watchers seem to be healthier eaters than the population at large, with so many fruits, vegetables and lean proteins making the list.
• The list seemed real to me with tortilla chips, french fries, sugar and cookies also showing up.
• I could be happy forever eating from this list of Weight Watchers 100 Most Tracked Foods. Could you?

1. Banana (0 SP)
2. Coffee, black, without sugar, 1 cup (0SP)
3. Egg, 1 (0 SP)
4. Apple (0SP)
5. Milk, skim (fat free), 1 cup (3SP)
6. Strawberries (0SP)
7. Chicken breast, cooked, boneless, skinless (0SP)
8. Salad, mixed greens (0SP)
9. Blueberries (0S)
10. Grapes (0SP)
11. Tomatoes (0SP)
12. Olive oil, 1 tablespoon (4SP)
13. Butter, 1 tablespoon (5SP)
14. Watermelon (0SP)
15. Egg white (0SP)
16. Cream, half and half, 2 tablespoons (2SP)
17. Avocado, Hass, ¼ (2SP)
18. Milk, low fat 1%, 1 cup (4SP)
19. Lettuce (0SP)
20. Bacon, cooked, 3 slices (5SP)
21. Bread, 1 slice (2SP)
22. Deli sliced turkey breast, (0SP)
23. Milk, reduced fat 2%, 1 cup (5SP)
24. Carrots, baby (0SP)
25. Orange (0SP)
26. Cheddar or colby cheese, 1 ounce (4SP)
27. Cucumber (0SP)
28. Broccoli (0SP)
29. White rice, cooked, 1 cup (6SP)
30. Sugar, white, granulated, 1 teaspoon (1SP)
31. Red wine, 5 ounces (4SP)
32. Water (0SP)
33. Oatmeal, cooked, 1 cup (5SP)
34. Pineapple (0S)
35. Green beans (0SP)
36. Almonds, ¼ cup (4SP)
37. Corn on the cob, 1 medium (0SP)
38. Almond milk, plain, unsweetened, 1 cup (1SP)
39. White wine, 5 ounces (4SP)
40. Brown rice, cooked, 1 cup (6SP)
41. Egg, fried, 1 (1SP)
42. Tortilla chips, 1 ounce (4SP)
43. Cherries (0SP)
44. Spinach (0SP)
45. Cantaloupe (0SP)
46. Mayonnaise, 1 tablespoon (3SP)
47. Potato, baked, plain, 1, 6 ounces (5SP)
48. Peanut butter, 2 tablespoons (6SP)
49. Fruit, fresh, unsweetened (0SP)
50. Raspberries (0SP)
51. Beer, regular, 12 ounces (5SP)
52. Cheddar cheese, shredded, ¼ cup (4SP)
53. Eggs, scrambled with milk and butter, 2 or ½ cup (2SP)
54. Shrimp, cooked (0 SP)
55. Celery (0SP)
56. Asparagus (0SP)
57. Cherry tomatoes (0SP)
58. Cookies, homemade, chocolate, chip, oatmeal, sugar or similar type, 1 or ½ ounce (3SP)
59. Honey, 1 tablespoon (4SP)
60. English muffin, 1 or 2 ounces (4SP)
61. Yogurt, Greek, plain, fat-free, 1 cup (0SP)
62. Carrots (0SP)
63. Luncheon meat, ham, honey, lean, deli-sliced, 2 ounces (2SP)
64. Peach (0SP)
65. Sweet Potatoes, cooked, ½ cup (3SP)
66. American cheese, 1 slice or 1 ounce (4SP)
67. Sweet red peppers (0SP)
68. Pork chop, cooked, lean, boneless, 3 ounces (3SP)
69. Pear (0SP)
70. Salsa, fat-free (0SP)
71. Pasta, regular or whole wheat, cooked, 1 cup (5SP)
72. Hummus, 2 tablespoons (2SP)
73. Feta, crumbled, 1 ounce (3SP)
74. Salad dressing, balsamic vinaigrette, low-fat, 1 tablespoons (1SP)
75. Hamburger bun, plain, 1 or 2 ounces (5SP)
76. Tuna fish, canned in water, drained, (0SP)
77. Diet Coke, 8 ounces (0SP)
78. Mushrooms (0SP)
79. Mashed potatoes, ½ cup (4SP)
80. Milk, whole, 1 cup (7SP)
81. Tortilla, flour, 1 medium or 1 ounce (3SP)
82. Onions (0SP)
83. Blackberries (0SP)
84. Guacamole, 2 tablespoons (1SP)
85. Black beans, canned (0SP)
86. Zucchini (0SP)
87. Salad dressing, Italian-type (not creamy), 2 tablespoons (3SP)
88. Beef, ground, 90% lean, cooked, 3 ounces (4SP)
89. Half and half, fat-free, 2 tablespoons (1SP)
90. Turkey bacon, cooked, 3 slices (3SP)
91. Grape tomatoes (0SP)
92. French fries, 20 or 5.5 ounces (13SP)
93. Berries, mixed (0SP)
94. Mango (0SP)
95. Grapefruit (0SP)
96. Salad dressing, ranch, 2 tablespoons (5SP)
97. Nectarine (0SP)
98. Bagel, any type, 1 small or ½ large, 2 ounces (5SP)
99. Cottage cheese, fat-free, 1 cup (3SP)
100. Mustard, 1 tablespoon (0SP)

Looking for a Complete Weight Watchers Points List?

Are you looking for a detailed list of SmartPoints values for every food a-z?

There isn't a dependable (free) online list of all of the thousands of foods and drinks that you can track on Weight Watchers that I've found. The best way to see point values for foods is within the Weight Watchers app, which is a central part of the program's success.

Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

She is the author of the Smart Start 28-Day Weight Loss Challenge.

A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.

More about Martha McKinnon

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How Many Points Is Rice On Weight Watchers Freestyle

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