Food With Weight Watchers Points


Weight Watchers is a long-term lifestyle change, and their new PointsPlus program is currently the most popular. Here you will find lists of foods that are low in points, as well as other useful health related information.

Food With Weight Watchers Points

Nothing is off-limits on the Weight Watchers program, but all foods are allotted a point value that corresponds loosely with their nutritional content. That’s why having a Weight Watchers fruit and vegetable points list can help you track your diet.


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After the company’s 2018 rebrand, though, Weight Watchers’ fruit and vegetable points became a little less straightforward as the brand pivoted towards a more customized points model (more on that in a moment).

As a result, the best Weight Watchers points calculator is the program itself — signing up for the service can help you determine the best veggies and fruit for Weight Watchers, how to calculate WW points and how many points are in individual foods on your plan.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? 

About WW Points

In 2018, Weight Watchers rebranded as WW and debuted a new points system where users could build their own SmartPoints budget based on their personal goals and lifestyle.

Since then, WW replaced the SmartPoints system with the PersonalPoints Program, which builds you a customized points budget and ZeroPoint food list (that is, foods that don’t count towards your daily point allotment) based on your lifestyle and health needs, according to the website.

The PersonalPoints Program also calculates a food’s points based on its overall nutrition, rather than individual factors like calories. For instance, a food that contains added sugar or saturated fat may have a higher point value than a higher-calorie, nutrient-dense food, according to the website.

Similarly, your ZeroPoint food list will be customized to your health needs and goals, per the website. If you have diabetes, say, your list may contain more foods that don’t spike your blood sugar.

As a result, point values may vary from person to person. For example, a sweet potato’s WW point value may be zero for some people or several points for others, even though sweet potatoes previously had specific Weight Watchers PointsPlus, ProPoints and SmartPoints Freestyle Points values.

Fruit Points

All fresh fruits are typically zero points under the PersonalPoints system, per the website. So if you’re wondering about how many points is an apple on Weight Watchers, for instance, it’s likely zero.

However, if you’re still unsure about specifics — like how many WW points is a watermelon, strawberries or a banana — defer to your customized plan for the most accurate information.

Here’s a generalized breakdown of WW fruit points value:

  • Fresh fruit:​ Fresh fruits are typically zeropoints.
  • Dried fruit:​ Dried fruit is a different story, though. According to Harvard Health Publishing, dried fruit often contains added sugar and calories, meaning it’ll typically have a higher point value. The exact amount of points in different types of dried fruit will vary based on your personalized plan.
  • Canned fruit:​ Similarly, canned fruit also has points due to the added sugar and calories of canning syrup. Exactly how many points are in different types of canned fruit, though, depends on your plan.
  • Fruit juice:​ Fruit juice also contains points due to added sugar, calories and other nutrients. Check with your plan to determine the point value of different juices.

Many people assume that avocados have a higher points value because they contain more fat and calories than other fruits. But how many Weight Watchers points are in an avocado under the new PersonalPoints program? According to the website, avocados may be included on your ZeroPoint list given their high nutritional value.

Here are some other fresh fruits to include in your WW diet:

  • Watermelon
  • Strawberries
  • Blueberries
  • Raspberries
  • Apples
  • Pears
  • Bananas

WW (Formerly Called Weight Watchers)

Pasta, cheese, ice cream … no food is off-limits on this popular weight loss plan, which has been named best weight loss diet in U.S. News & World Reports’ annual Best Diets assessment. Formerly called Weight Watchers, the company changed its name to WW and recently introduced its PersonalPoints program.

The basic principle of eating what you love remains, though the program steers you toward healthier foods and habits with a new system that creates a customized plan for you, the company says.

WW comes up with your plan by having you answer a series of questions about yourself, including your eating and activity habits. Then it gives you your own daily budget of points for food and motivates you to not exceed it. (The points are also known as “PersonalPoints.” They used to be called “SmartPoints.”) Each food has a point value based on calories, saturated and unsaturated fats, protein, fiber, and added sugar.

The PersonalPoints program encourages you to enjoy foods with healthy unsaturated fats, fiber, and lean protein. It nudges you to cut back on stuff with added sugars and saturated fat.

You’ll also get a personalized list of healthier foods that “cost” you no points to eat. These “ZeroPoint” options include things like:

  • Fruit and veggies
  • Low-fat or fat-free yogurt and cottage cheese
  • Brown rice and whole grains
  • Avocados
  • Fish and shellfish
  •  Oats and oatmeal
  • Poultry
  • Whole-wheat pasta and noodles
  • Tofu and tempeh
  • Eggs

For the first time, you can also earn points for your daily budget. You can get these bonus points for doing healthy things like:

  • Eating non-starchy vegetables (like carrots, broccoli, and spinach)
  • Drinking more water
  • Exercising or moving more during your day

You’ll then follow the program via the WW app, where you can track everything from your PersonalPoints budget to your daily meals, water intake, sleep, activity, and weight loss. You’ll be guided not only on what to eat but also on how to move more and sleep better. And if you want, you can add one-on-one meetings and personal coaching.

PersonalPoints replaces the “myWW” program, which featured three eating plans, each  with a certain color. WW says its PersonalPoints program takes more nutritional data into account, and that’s led to some changes in point values. For example, foods with higher fiber and healthy fats (like avocados and almonds) cost you fewer points than before.

What You Can Eat and What You Can’t

WW says no foods are off limits. You simply track what you eat and try to stay within your points budget. You don’t have to buy prepackaged meals. And you can easily mix and match foods to suit your goals and preferences.

Your age, weight, height, and sex are among the information used to create a PersonalPoints budget that will help you reach your goal weight. As long as you stay within your daily target, you can spend those points any way you’d like, even on alcohol or dessert. Bonus: If you don’t use all of your points in one day, you can bank up to four each day into your weekly budget.

Level of Effort: Medium

WW is designed to make it easier to change your habits for the long term. It’s flexible enough that you can adapt it to any diet or lifestyle. You’ll tweak your eating and habits, even ones you’ve had for years, and create new ones.

How much effort it takes depends on how much you’ll have to change your habits and how willing you are to make those changes.

Cooking and shopping. Expect to learn how to shop, cook healthy foods, and dine out in ways that support your weight loss goal without skimping on taste or needing to buy unusual foods.

Packaged foods or meals. Not required.

In-person meetings. Optional.

Exercise. After you answer some questions about your fitness when you sign up, WW PersonalPoints recommends daily and weekly activity goals for you. As mentioned, you can earn points for working more movement or exercise into your day, and those points get added to your weekly budget. High-intensity workouts or strength training sessions earn you the most points, but all movement — even housecleaning — counts.

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