Weight Watchers Food List for Gamers

p = Points c = Calories f = Fat Grams r = Dietary fiber Grams

Index of Foods

A

Name	Amount	Points
Abalone,cooked	3 oz.	2
Adobo sauce,light,store-bought	1/2 cup	5
Adobo sauce,store-bought	1 Tbsp (1/2 oz.)	2
Alfredo sauce,light,store-bought	1/2 cup (4 oz.)	5
Alfredo sauce,store-bought	1/2 cup (4 oz.)	10
Almond butter	1 tsp.	1
Almonds	22 nuts (1 oz. shelled)	4
Ambrosia	1/2 cup	2
Anchovies	6(3/4) or 1 tsp. paste	1
Angel Food Cake	1/16 of 10" tube or 2 oz.	2
Animal crackers	13(1 oz.)	3
Antelope,cooked	1 oz.	1
Apple Brown Betty	1 cup	5
Apple Cider	1/2 cup (4 fl. oz.)	1
Apple crisp	3/4 cup	8
Apple Juice	1/2 cup (4 fl. oz.)	1
Apple,baked	1 large	7
Apple,candied	1 large	10
Apple,caramel	1 large	9
Apple,dried	1/4 cup(3/4 oz.)	1
Apple,fresh	1 large (8 oz.)	2
Apple,fresh	1 small (4 oz.)	1
Apples,crab	2 oz. or 1/2 cup	1
Apples, mountain	3 (2"x 1 7/8")	1
Applesauce,unsweetened	1 cup (8 oz.)	1
Apricots,dried	6 halves (3/4 oz.)	1
Apricots,fresh	3 (4 oz.)	1
Apricots,unsweetened,canned	1 cup (9oz.)	2
Armadillo,cooked	1 oz.	1
Arrowroot	1 tsp.	0
Arroz con pollo	3 oz. chicken with 1 1/2 cups rice	13
Arrowroot	1 tsp.	0
Artichokes,cooked	1 medium	0
Artichoke,hearts,cooked	1 cup (6 oz.)	1
Artichokes,marinated	1/2 cup	3
Arugula	1 cup	0
Asparagus,cooked	1 cup (6 oz.) or 12 spears	0
Avgolemono soup	1 cup	3
Avacado	1/4 (2 oz.)	2

B

Name	Amount	Points
Baba au rhum	1	8
Baba ganosh	1/4 cup	3
Baba ganosh,store-bought	1/4 cup	3
Bacon,Canadian-style	1 slice (1 oz.)	1
Bacon,cooked,crisp	3 slices	3
Bacon,reduced-fat,cooked,crisp	3 slices	3
Bacon,turkey,cooked,crisp	3 slices	2
Bacon,lettuce, and tomato sandwich	1	12
Bacon bits,imitation	1 tsp	0
Bacon fat	1 tbsp.	3
Bagel,any type	1 small or 1/2 large (2 oz.)	3
Bagel,with cream cheese and lox	1 large	12
Bagel chips	1 oz.	3
Bagel chips,fat-free	1 oz.	2
Bagel pizzas,mini,any type,frozen	4 (3 oz.)	4
Baked Alaska	1 piece (2" wedge)	5
Baking powder or soda	1 tsp.	0
Baklava	1 piece (2" square)	5
Bakalava,store-bought	1 piece (1 1/2 oz.)	5
Bamboo shoots	1 cup	0
Banana	1 medium (6 oz.)	2
Banana Bread	1 slice (5" x 3/4")	5
Banana Bread,with nuts	1 slice (5" x 3/4")	5
Banana chips	1 oz.	3
Banana Pudding	1 cup	7
Banana Split	1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream)	19
Bananas Foster	1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce	16
Barbeque sauce	1 tbsp.	0
Barbeque sauce	1/4 cup	1
Barbeque beef sandwich,frozen,microwave	1 (5 oz.)	9
Barley	1 cup cooked or 1/4 cup uncooked	3
Bass,striped,coooked	1 fillet (6 oz.)	4
Bean and bacon soup,canned	1 cup	3
Bean and ham soup,canned	1 cup	3
Bean and Lentil stew (Dal maharani)	1 cup	6
Bean dip,fat-free	1/2 cup (4 oz.)	1
Beans,baked	1/2 cup	5
Beans,baked,canned	1/2 cup (4 oz.)	2
Beans,baked,deli	1/2 cup ( 4 oz.)	3
Beans,baked,fast food	1 serving	4
Beans,baked,vegetarian,canned	1/2 cup (4 oz.)	2
Beans,Black,cooked	1/2 cup	2
Beans,Black,uncooked	1 pound	31
Beans,Black,refried	1/2 cup	1
Beans,Black,refried,canned,low-fat or fat-free	1/2 cup	1
Beans,Black,and rice mix (prepared according to package directions)	1 cup	4
Beans,Cannellini,cooked	1/2 cup	1
Beans,Garbanzo,cooked	1/2 cup	2
Beans,Garbanzo,uncooked	1 pound	35
Beans,Green,cooked	1 cup	0
Beans,Kidney,cooked	1/2 cup	1
Beans,Kidney,uncooked	1 pound	30
Beans,Lima,cooked	1/2 cup	1
Beans,Lima,uncooked	1 pound	30
Beans,Navy,cooked	1/2 cup	2
Beans,Navy,uncooked	1 pound	30
Beans,Pinto,cooked	1/2 cup	2
Beans,Pinto,uncooked	1 pound	30
Beans,Red,and rice	1 cup	5
Beans,Red,and rice mix (prepared according to package directions)	1 cup	5
Beans,Refried,	1/2 cup	3
Beans,Refried,canned	1/2 cup	2
Beans,Refried,fat-free,canned	1/2 cup	2
Beans,Refried,with sausage,canned	1/2 cup	5
Beans,Wax,cooked	1 cup	0
Beans,White,cooked	1/2 cup	2
Beans,White,uncooked	1 pound	30
Beans and Franks	1 cup	11
Bear,black,cooked	1 oz.	2
Bearnaise sauce	1/4 cup	8
Bearnaise sauce,store-bought	1/4 cup (2 oz.)	10
Beaver,cooked	1 oz.	1
Bechamel (white) sauce	1/4 cup	4
Beef,Ground,regular,cooked	1 patty (3 oz.)	6
Beef,Ground,regular,cooked	1/2 cup (2 oz.)	4
Beef,Ground,regular,uncooked	1 pound	25
Beef,Ground,lean,cooked	1 patty (3 oz.)	6
Beef,Ground,lean,cooked	1/2 cup (2 oz.)	4
Beef,Ground,lean,cooked(round or loin cuts with all visible fat trimmed)	1 slice or 1/2 cup cubed or shredded (2 oz.)	3
Beef,Ground,regular,cooked	1 patty (3 oz.)	6
Beef,Ground,lean,uncooked	1 pound	22
Beef,Orange-Ginger	1 cup	11
Beef,Ground,country-fried,store-bought	1 patty(4 oz.)	8
Beef,regular,cooked	1 slice or 1/2 cup cubed or shredded (2 oz.)	4
Beef,Roast,open-face sandwich with gravy	1	9
Beef,Tongue,cooked	1 oz.	2
Beef,Sweet and sour	1 cup	12
Beef,corned,canned	1 slice (2 oz.)	3
Beef,dried,store-bought	7 slices (1 oz.)	1
Beef,roast,sandwich,fast-food	1	8
Beef,steak,cooked	1 small (4 oz.)	7
Beef,steak,lean (round or loin cuts with all visible fat trimmed),cooked	1 small (4 oz.)	5
Beefalo,cooked	1 oz.	1
Beef Bourguignon	1 1/2 cups	18
Beef and Broccoli	1 cup	4
Beef,Bourguignon	1 1/2 cups	20
Beef and broccoli,frozen	1 cup (7 oz.)	5
Beef broth and tomato juice	1 cup (8 fl. oz.)	2
Beef goulash	1 cup	8
Beef in barbeque sauce,frozen	1/4 cup (2 oz.)	3
Beef jerky or stick	1 oz.	3
Beef noodle soup mix,single serving	1 cup prepared	4
Beef soup,canned	1 cup	2
Beef stew	1 cup	5
Beef stew,canned	1 cup	6
Beef stew,frozen	1 cup	3
Beef Stroganoff with noodles	2 cups (1 cup stroganoff with 1 cup noodles)	15
Beef vegetable soup,canned	1 cup	1
Beef Wellington	1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz.	12
Beer,light	1 can or bottle (12 fl. oz.)	2
Beer,non-alcoholic	1 can or bottle (12 fl. oz.)	1
Beer, regular	1 can or bottle (12 fl. oz.)	3
Beets, cooked	1 cup ((6 oz.)	0
Beets,pickled	1/2 cup	1
Beignet	1 (2" diameter)	2
Beignet,from mix (prepared according to pkg. directions)	1	3
Bialy	1 (3 oz.)	5
Biscotti	8 mini,2 small or 1 regular (1 oz.)	3
Biscotti,chocolate	8 mini,2 small or 1 regular (1 oz.)	3
Biscotti,fat-free	8 mini,2 small or 1 regular (1 oz.)	2
Biscuit,homemade	1 small (2" diameter)	3
Biscuit,cheese	1	5
Biscuit,refrigerated,baked	1 small (2 1/2" diameter) or 1/2 large	2
Biscuit with sausage,fast-food	1	12
Bittermelon (balsam-pear pods)	1 cup,cooked	0
Bittermelon (balsam-pear pods)	1 cup,uncooked	0
Black bean sauce	1 tsp.	0
Black bean soup	1 cup	4
Black bean soup,canned	1 cup	2
Black bean soup in a cup	1 (2 oz. dry)	3
Blackberries	1 cup (5 oz.)	1
Black Russian	1 (3 fl. oz.)	5
Blanquette of veal	2 cups	13
Blintz,cheese	1	5
Blintz,cheese,frozen	1 (2 1/4 oz.)	2
Blintz,fruit,frozen	1 (2 1/4 oz.)	2
Blintz,potato,frozen	1 (2 1/4 oz.)	2
Bloody Mary	1 ( 5 fl. oz.)	2
Blueberries	1 cup (5 oz.)	1
Bluefish,cooked	1 fillet (6 oz.)	4
Bologna,beef or pork	1 slice (1 oz.)	2
Bologna,turkey	1 slice (1 oz.)	1
Bolognese meat sauce	1/2 cup	6
Borscht,Beet,	1 cup with 2 tbsp. sour cream	4
Borscht,low-calorie,store-bought	1 cups	0
Borscht,store-bought	1 cup	2
Boston brown bread	1 slice (3 3/4" x 1/2") or 1 1/2 oz.	2
Bottle gourd	1 cup	0
Boudin, store-bought	2 oz.	2
Boullabaisse,any type	2 cups	7
Boullion,any type	1 cup	0
Boysenberries	1 cup (5 oz.)	1
Bran,Corn,uncooked	1/4 cup	0
Bran,Oat,uncooked	1/4 cup	1
Bran,Rice,uncooked	1/4 cup	2
Bran,Wheat,uncooked	1 tbsp.	0
Bran,Wheat,uncooked	1/4 cup	0
Brandy	1 1/2 fl. oz.	2
Brandy Alexander	1 (3 fl. oz.)	8
Bratwurst	2 oz.	5
Brazil nuts	8 nuts (1 oz. shelled)	5
Bread,any type (white,wheat,rye,Italian,French,pumpernickel)	1 slice (1 oz.)	2
Bread,cocktail(party-style),any type	2 slices (3/4 oz.)	1
Bread,high-fiber,(3 grams or more dietary fiber per slice)	1 slice (1 oz.)	1
Bread,reduced-calorie,any type	2 slices (1 1/2 oz.)	1
Bread,Indian(Navajo)fry	1 (5" diameter)	6
Bread crumbs,dried	3 tbsp (3/4 oz.)	1
Bread crumbs,dried	1 cup	9
Bread crumbs,seasoned	3 tbsp.	2
Breadfruit,uncooked	1 cup (8 oz.)	4
Breadstick,soft	1 (1 1/4 oz.)	2
Breadsticks	2 long (7 1/2" x 1/2") or 4 short (5" x 1/2")	1
Brewer's yeast	1 tsp.	0
Brioche	1 (1 oz.)	3
Broccoli,cooked or uncooked	1 cup or 4 spears	0
Broccoli,cheese soup,canned (made with low-fat or skim milk)	1 cup	3
Broccoli,cheese soup,canned (made with whole milk)	1 cup	4
Broccoli,cheese soup,low-fat,canned(made with low-fat or skim milk)	1 cup	2
Broccoli rabe	1 cup	0
Broccoli soup,cream of	1 cup	5
Broccoli soup,cream of,canned(made with low-fat or skim milk)	1 cup	3
Broccoli soup, cream of,canned(made with whole milk)	1 cup	4
Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk)	1 cup	3
Broccoli rice casserole	1 cup	5
Broccoli stir-fry	1 cup	3
Broth,any type	1 cup	0
Brownie	1 (2" square)	5
Brownie,fat-free,store-bought	1 ( 1 1/2 oz.)	2
Brownie,low-fat,store-bought	1 (1 1/2 oz.)	3
Brunswick stew	1 1/2 cups	5
Bruschetta	1 slice	3
Brussel sprouts,cooked or uncooked	1 cup (5 oz.)	0
Bubble and squeak	1 cup	3
Buffalo, water cooked	1 oz.	1
Buffalo wings,cooked	3	9
Buffalo wings,frozen(prepared without fat)	3	4
Bulgur,cooked	1 cup	2
Bulgur,uncooked	1/4 cup	2
Burrito,bean	1 large (8" long)	8
Burrito,bean	1 small (6" long)	5
Burrito,bean,fast food	1	6
Burrito,bean and cheese,reduced-fat,store-bought	1 (5 1/2 oz.)	5
Burrito,bean and cheese,store-bought	1 (5 oz.)	6
Burrito,beef and bean,store-bought	1 (5 oz.)	8
Burrito,beef or chicken and cheese,reduced-fat,store-bought	1 small or 1/2 large (4 oz.)	4
Burrito,beef,with cheese	1 large (8" long)	8
Burrito,beef,with cheese	1 small (6" long)	5
Burrito,breakfast(egg,cheese,&bacon,ham or sausage),store-bought	1 (3 1/2 oz.)	5
Burrito,chicken,store-bought	1 (5 oz.)	6
Burrito,chicken,with cheese	1 large (8" long)	7
Burrito,chicken,with cheese	1 small (6" long)	5
Butter,regular or whipped	1 tsp.	1
Butter,regular	1 cup	51
Buttermilk,dry	1/4 cup powder	2
Buttermilk,nonfat,1%,1.5%,or 2%	1 cup (8 fl. oz.)	2
Buttermilk baking mix	3 tbsp.	2

C

Name	Amount	Points
Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked	1 cup	0
Cabbage,stuffed	2 rolls (3" x 2 1/2")	6
Cabbage soup	1 cup	2
Caesar salad	3 cups	7
Cake,fat-free,store-bought	1 slice (3 1/2 oz.)	4
Cake,cupcake,creme-filled,store-bought	1	4
Cake,snack,creme-filled,store-bought	2(2 1/4 oz.)	6
Cake,sugar-free,store-bought	1 slice (2 1/2 oz.)	5
Cake,with icing	1/12 of 9" layer cake or 3" square	12
Cake,with icing,store-bought	1 slice (3 oz.)	7
Cake mix,light,without icing	1/12 of prepared 9" cake	4
Calamari,fried	1/2 cup	11
Calzone	1 (5 1/4" x 6") or 7 oz.	12
Candy corn	1 oz.	2
Candy,Caramels	1 oz.	2
Candy,Chocolate, any type	1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips)	4
Candy,Gumdrops	1 oz.	2
Cotton Candy	1 (1 1/2 oz.)	3
Candy,Hard	1 oz.	2
Candy,Jellybeans	10 (1 oz.)	2
Candy,Licorice	1 rope (43" long)	1
Candy,Licorice	1 oz.	2
Lollipop	1 (1 oz.)	2
Candy,mint,chocolate-covered	1 (2 1/4" diameter)	3
Candy,sesame	1 piece (2" x 1")	2
Candy,taffy	1 piece (1/2 oz.)	1
Cannelloni,cheese,with meat sauce	2 shells with 1/2 cup sauce	29
Cannelloni,cheese,with tomato sauce	2 shells with 1/2 cup a of sauce	14
Cannelloni,with tomato sauce,frozen	7 oz.	6
Cannelloni,meat,with cream sauce	2 shells with 1/2 cup sauce	17
Cannelloni,meat,with tomato sauce	2 shells with 1/2 cup sauce	14
Cannelloni,spinach and cheese,with cream sauce	2 shells with 1/2 cup sauce	15
Cannelloni,spinach and cheese,with tomato sauce	2 shells with 1/2 cup sauce	12
Cannoli	1 (3 1/2" long)	9
Cantaloupe	1/4 melon (8 oz.) or 1 cup (5 oz.)	1
Capers	1 tbsp.	0
Capon,without bone,with skin,cooked	1 oz.	2
Caponata	1 cup	2
Caponate(eggplant appetizer),store-bought	1/4 cup (2 oz.)	2
Cappuccino,made with fat-free milk	1 small (8 fl. oz.)	1
Cappuccino,made with fat-free milk	1 grande (16 fl. oz.)	2
Cappuccino,made with fat-free milk	1 tall (12 fl. oz.)	2/td>
Cappuccino,made with low-fat milk	1 small (8 fl. oz.)	2
Cappuccino,made with low-fat milk	1 grande (16 fl. oz.)	3
Cappuccino,made with low-fat milk	1 tall (12 fl. oz.)	3
Cappuccino,made with whole milk	1 small (8 fl. oz.)	2
Cappuccino,made with whole milk	1 grande (16 fl. oz.)	4
Cappuccino,made with whole milk	1 tall (12 fl. oz.)	3
Cappuccino,ready-made,from machine,any flavor	1 cup	2
Cappuccino mix,any flavor	4 tsp. powder or 1 cup prepared	2
Caraway seeds	1 tsp.	0
Caraway seeds	1 tbsp.	0
Carambola (star fruit)	1 (5 oz.)	1
Caramels	1 oz.	3
Cardoon	1 cup	0
Caribou,cooked	1 oz.	1
Carne asada	4 oz.	10
Carob,unsweetened	1 tsp.	0
Carp,cooked	1 fillet (6 oz.)	7
Carrot and raisin salad	1/2 cup	5
Carrot cake,with cream cheese icing	1/12 of 9" cake or 3" square	16
Carrot juice,canned	1/2 cup (4 fl. oz.)	1
Carrots,cooked or uncooked	1 cup	1
Carrots and parsnips	1 cup	4
Casaba melon	1 cup (6 oz.)	1
Cashew butter,without salt added	1 tbsp	2
Cashews,dry-roasted,without salt added	14 nuts (1 oz. shelled)	4
Cassoulet	1 cup	11
Catfish,cooked	1 fillet (6 oz.)	4
Cauliflower,cooked or uncooked	1 cup (4 oz.)	0
Caviar or any type fish roe	2 tbsp. (1 oz.)	2
Caviar spread,store-bought	2 tbsp. (1 oz.)	3
Celeriac (celery root)	1 cup	0
Celery	1 cup (2 oz.) or 2 stalks	0
Celery soup,cream of,canned(made with low-fat or skim milk)	1 cup	3
Celery soup,cream of,canned(made with whole milk)	1 cup	4
Celery soup,cream of, low-fat,canned(made with low-fat or skim milk)	1 cup	2
Cellophane noodles	1 cup cooked or 1 1/2 oz. uncooked	3
Cereal,Hot,cream of rice	1 cup	2
Cereal,Hot,cream of wheat	1 cup	2
Cereal,Hot,farina,cooked	1 cup	2
Cereal,Hot,farina,uncooked	1/4 cup	3
Cereal,Hot,grits	1 cup	3
Cereal,Hot,grits,uncooked	1/4 cup	3
Cereal,Hot,oatmeal,cooked	1 cup	3
Cereal,Hot,oatmeal,flavored,cooked	1 packet	3
Cereal,Hot,oatmeal,uncooked	1 cup	6
Cereal,Cold,any type (other than those listed below)	1 cup	2
Cereal,Cold,Bran Flakes	3/4 cup	1
Cereal,Cold,fortified	1 cup	2
Cereal,Cold,frosted	1 cup	3
Cereal,Cold,granola	1/2 cup	4
Cereal,Cold,granola,homemade	1/2 cup	6
Cereal,Cold,granola,low-fat	1/2 cup	3
Cereal,Cold,nuggets	1/2 cup	3
Cereal,Cold,puffed	1 cup	1
Cereal,Cold,raisin bran	3/4 cup	1
Cereal,Cold,shredded wheat	1 biscuit	1
Cereal,Cold,whole-grain	1 cup	2
Cereal bar,fat-free	1 (1 1/2 oz.)	2
Cereal bar,fruit filled	1 (1 1/3 oz.)	3
Ceviche	1/2 cup	2
Challah bread	1 slice (5" x 3" x 3/4")	2
Chalupa (pork and bean dish)	1 cup	6
Champagne	1 small glass or 1/2 cup (4 fl. oz.)	2
Chapati	1 peice (5" diameter)	2
Cheese,cheddar,soup,canned(made with low-fat or skim milk)	1 cup	4
Cheese,cheddar,soup,canned(made with whole milk)	1 cup	5
Cheese,cottage,1%,2%, or nonfat	1/3 cup (2 3/4 oz.)	1
Cheese,cottage,1% or nonfat,with fruit	1/3 cup	2
Cheese,cottage,regular or 4%	1/3 (2 1/2 oz.)	2
Cheese,low-fat,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz.	2
Cheese,Neufchatel	1 tbsp. (1/2 oz.)	1
Cheese,nonfat,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.	1
Cheese,pot	1/3 cup	1
Cheese,regular,hard or semisoft	1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz.	2
Cheese,ricotta,nonfat	1/3 cup	1
Cheese,ricotta,part-skim	1/3 cup	3
Cheese,ricotta,whole milk	1/3 cup	4
Cheese and breadstick snack pack	1 (1 oz.)	3
Cheese and pretzel snack pack	1 (1 oz.)	3
Cheese ball,store-bought	2 tbsp. (1 oz.)	3
Cheeseburger,microwave,frozen	1 (4 3/4 oz.)	9
Cheeseburger,witth bacon,microwave,frozen	1 (5 oz.)	11
Cheeseburger on bun,double,fast food	1	13
Cheeseburger on bun,double,with bacon,fast food	1	15
Cheeseburger on bun,fast food	1 large	15
Cheeseburger on bun,fast-food	1 small	8
Cheeseburger on bun,without mayonnaise,lettuce, and tomato	1	10
Cheesecake	1/16 of 9" cake	7
Cheesecake,fast food	1 serving	7
Cheesecake,with fruit topping	1/16 of 9" cake	7
Cheesecake,with fruit topping,fast food	1 serving	8
Cheese puffs,hot	3 (each 1/2 oz.)	2
Cheese sandwich,grilled,resturant-style	1	13
Cheese sandwich,with bacon,grilled	1	16
Cheese sauce	1/4 cup	2
Cheese sauce,store-bought	1/4 cup (2 1/4 oz.)	5
Cheese spread,American,process	2 tbsp. (1 oz.)	2
Cheese sticks,breaded,frozen (prepared without fat)	2 (1 oz.)	3
Cheese straws	2 (each 2" long) or 2 oz.	2
Cheese twists	1 1/2 cups (1 oz.)	4
Chef's salad, without dressing	4 cups	8
Chef's salad, witthout dressing, fast food	1	4
Cherries,chocolate-covered	2 (1 oz.)	2
Cherries,dried	1/4 cup (1 1/2 oz.)	2
Cherries,fresh	1 cup (5 1/2 oz.)	1
Chestnuts	6 small (2 oz.)	1
Chicken,blackened	1 breast (3 oz.)	8
Chicken,fried,frozen	3 oz.	7
Chicken,fried,skinless,frozen	3 oz.	5
Chicken,light or dark meat,canned	1/2 cup	4
Chicken,light or dark meat,cooked	1 slice or 1/2 cup cubed or shredded (2 oz.)	2
Chicken a la king	3/4 cup	10
Chicken and dumplings,canned	1 cup (8 1/2 oz.)	5
Chicken and dumplings,frozen	1 cup (8 1/2 oz.)	7
Chicken and meatball fricassee	2 cups	9
Chicken and stars soup,canned	1 cup	1
Chicken breast,barbequed,with skin (with bone)	1 (4 1/2 oz.)	7
Chicken breast,cooked,without skin (no bone)	1 (3 oz.)	3
Chicken breast,cooked,with skin (no bone)	1 ( 3 oz.)	5
Chicken breast,cooked,without skin (with bone)	1 (4 1/2 oz.)	3
Chicken breast,fried,with skin (with bone)	1 (4 1/2 oz.)	11
Chicken breast,fried,with skin,fast food	1	10
Chicken breast,stuffed with long grain and wild rice,frozen	1 (6 oz.)	8
Chicken breast,stuffed with vegetables and cheese,frozen	1 (6 oz.)	8
Chicken breast fillet, breaded,frozen (prepared without fat)	3 oz.	4
Chicken breast fillet,grilled,refrigerated	1 (3 oz.)	3
Chicken breast patty,breaded,fat-free,frozen (prepared without fat)	1 (2 1/2 oz.)	2
Chicken caccitore	5 oz.	13
Chicken cordon bleu	1 piece (5 1/2 oz.)	12
Chicken cordon bleu,frozen	1 piece (6 3/4 oz.)	10
Chicken creole,without rice	1 1/2 cups	9
Chicken drumstick,barbequed,with skin (with bone)	1 (1 1/2 oz.)	3
Chicken drumstick,cooked,without skin (no bone)	1 (1 oz..)	1
Chicken drumstick,cooked,with skin (no bone)	1 (1 oz.)	2
Chicken drumstick,cooked,without skin (with bone)	1 (1 1/2 oz.)	1
Chicken drumstick,fried,with skin,fast food	1	4
Chicken drumstick,fried,with skin (with bone)	1 (1 1/2 oz.)	4
Chicken in barbeque sauce,frozen	1/4 cup (2 oz.)	3
Chicken in the pot,without skin	2 cups	9
Chicken Kiev	1 serving (4" x 8")	18
Chicken Kiev,frozen	1 (6 oz.)	13
Chicken noodle soup	1 cup	3
Chicken noodle soup,canned	1 cup	2
Chicken noodle soup in a cup	1 (1 oz. dry)	2
Chicken noodle soup mix	1 cup prepared	2
Chicken noodle soup mix,single serving	1 cup prepared	4
Chicken parmigiana	1 serving (5 1/2 oz.)	13
Chicken parmigiana patty,frozen	1 patty with sauce (5 oz.)	6
Chicken patty,fried,frozen	1 (2 1/2 oz.)	4
Chicken pieces (nugget-style),fat-free,frozen	3 (3 oz.)	4
Chicken pieces (nugget-style),fried	6 pieces (2" x 3/4")	5
Chicken pieces (nugget-style),fried,fast food	6 pieces	7
Chicken pieces (nugget-style),frozen	6 (3 oz.)	6
Chicken roll luncheon meat	1 slice (1 oz.)	1
Chicken salad	1/2 cup	6
Chicken salad, Oriental	2 cups	7
Chicken salad,store-bought	1/2 cup (3 1/2 oz.)	5
Chicken salad sandwich	1	10
Chicken sandwich,fried,fast food	1	12
Chicken sandwich,grilled,fast food	1	9
Chicken sandwich,grilled,frozen	1 (4 1/2 oz.)	6
Chicken soup,cream of,canned (made with low-fat or skim milk)	1 cup	4
Chicken soup,cream of,canned (made with whole milk)	1 cup	5
Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk)	1 cup	3
Chicken soup,hot and spicy	1 cup	4
Chicken soup,with matzo balls	1 cup soup with 2 (1 1/2") matzo balls	3
Chicken soup,without matzo balls	1 cup	1
Chicken stew,canned	1 cup (8 1/2 oz.)	4
Chicken tetrazzini	1 1/2 cups	9
Chicken thigh,barbequed,with skin (with bone)	1 (3 oz.)	5
Chicken thigh,cooked,without skin (no bone)	1 (2 oz.)	3
Chicken thigh,cooked,with skin (no bone)	1 (2 oz.)	4
Chicken thigh,cooked,without skin (with bone)	1 (3 oz.)	3
Chicken thigh,cooked,with skin (with bone)	1 (3 oz.)	4
Chicken thigh,fried,with skin (with bone)	1 (3 oz.)	6
Chicken thigh,fried,with skin,fast food	1	8
Chicken vegetable soup in a cup	1 (1 oz. dry)	2
Chicken wing,fried,with skin,fast food	1	5
Chicken with cashews	1 cup	11
Chicken with dumplings	3 oz. chicken with 2 dumplings	7
Chicken with rice soup,canned	1 cup	2
Chicken with wild rice soup,canned	1 cup	2
Chickpeas,dry	1/3 cup or 2 oz. cooked or 3/4 oz. uncooked	1
Chicory (curly endive)	1 cup or 6 oz.	0
Chiffon pie	1/8 of 9" one-crust pie	8
Chili,bean, in a cup	1 (2 oz. dry)	3
Chili,frozen	1 cup (8 oz.)	12
Chili,low-fat,canned	1 cup (9 oz.)	4
Chili,turkey,with beans,canned	1 cup (8 1/2 oz.)	3
Chili,turkey,without beans,canned	1 cup (8 1/2 oz.)	3
Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup)	1 cup	2
Chili,vegetarian,low-fat or fat-free,canned	1 cup	3
Chili con carne,with beans	1 cup	7
Chili con carne,without beans	1 cup	8
Chili con queso	1/4 cup	3
Chili con queso,canned	1/4 cup (2 oz.)	2
Chili con queso,frozen	1/4 cup (2 oz.)	5
Chili dog on a roll	1	10
Chili mac,canned	1 cup (8 oz.)	5
Chili rellenos	2	16
Chili sauce,bottled	1 tbsp	0
Chili sauce,green or red	1/4 cup	1
Chili with beans,canned	1 cup (9 oz.)	8
Chili without beans,canned	1 cup (8 1/2 oz.)	11
Chimichanga,beef	1 (3" x 3 1/2")	11
Chimichanga,beef or chicken,with beans,frozen	1 (6 1/2 oz.)	8
Chimichanga,chicken	1 (3" x 3 1/2")	10
Chinese vegetables,with beef or pork	1 cup	8
Chinese vegetables,with chicken	1 cup	7
Chinese vegetables,with shrimp or tofu	1 cup	5
Chitterlings	1 oz.	2
Chocolate,any type	2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz.	3
Chocolate drink	1 cup (8 fl. oz.)	3
Chocolate milk, low-fat (2%)	8 fl. oz.	4
Chocolate mousse	1 cup	11
Chocolate spread	2 tbsp (1 oz.)	4
Cholent	1 1/2 cups	5
Chorizo	1 link (5" long) or 3 1/2 oz.	9
Chow mein,beef,chicken, or pork,canned	1 cup	1
Chow mein noodles,homemade or packaged	1/2 cup	3
Chow mein,noodles,with beef or pork	1 cup	7
Chow mein noodles,with chicken or shrimp	1 cup	6
Chutney	1 tbsp.	1
Cinnamon bun	1 (3" diameter) or 2 oz.	5
Cioppino	1 1/2 cups	6
Clams,baked	6	8
Clams,canned	1/2 cup or 4 oz.	2
Clams,cooked	1/2 cup (2 oz.)	1
Clams,fried	1 cup	15
Clams,fried,frozen (prepared without fat)	3 oz.	6
Clams,stuffed,frozen (prepared without fat)	1 (3 oz.)	3
Clam sauce,red	1/2 cup	3
Clam sauce,red,store-bought	1/2 cup (4 1/2 oz.)	2
Clam sauce,white	1/2 cup	9
Clam sauce,white,store-bought	1/2 cup (4 1/4 oz.)	3
Clam-tomato juice	1 cup (8 fl. oz.)	1
Club sandwich	1	16
Cobbler,fruit,any type	1 cup	7
Cobbler,fruit,frozen	4 1/2 oz.	6
Cobb salad (without dressing)	3 cups	12
Cocktail sauce	1/4 cup	1
Cocoa,hot,instant	6 fl. oz.	2
Cocoa,hot,instant,fat-free	6 fl. oz.	1
Cocoa,hot,instant,no sugar added	6 fl. oz.	1
Cocoa,unsweetened	1 tsp.	0
Coconut,cream of	1/4 cup (2 fl. oz.)	5
Coconut,shredded	1 tsp.	0
Coconut-custard pie	1/8 of 9" one crust pie
Coconut ginger soup,Thai,canned	1 cup	3
Coconut juice or water	1 can (12 fl. oz.)	3
Coconut milk	1/4 cup (2 fl.oz.)	4
Coconut milk,light	1/4 cup (2 fl. oz.)	1
Cod,cooked	1 fillet (6 oz.)	4
Coffee,decaffeinated or regular,black,without sugar	1cup	0
Coffee cake	3" square or 1/12 of 9" tube	6
Coffee cake,fat-free,store-bought	1 serving (2 oz.)	3
Coffee cake,store-bought	1 serving (2 oz.)	5
Coffee drink,Jamaican,store-bought	1 cup (8 fl. oz.)	2
Coffee drink,latte or mocha,with milk	1 bottle or 1 can (10 fl. oz.)	4
Coffee mix,flavored,sugar-free (prepared according to package directions)	1 cup (8 fl. oz.) prepared	1
Coffee mix,flavored,with sugar (prepared according to package directions)	1 cup (8 fl. oz.) prepared	1
Coffee substuitute or cereal beverage powder	1 tsp.	0
Cognac	1 1/2 fl. oz.	2
Coleslaw	1/2 cup	3
Coleslaw,fast food	1 serving	5
Coleslaw,store-bought	1/2 cup (3 1/2 oz.)	4
Concentrated yeast extract	1 tsp.	0
Cookies (any type other than the following listings),homemade or packaged	2 small (1 oz.)	3
Cookies,amaretti	1 (1" diameter)	2
Cookies,bar	1 (1" x 4")	3
Cookies,fig bar	2 bars (1 oz.)	2
Cookies,fortune	1	1
Cookies,fruit bar,any type	2 bars (1 oz.)	2
Cookies,gingerbread	1 (2" diameter)	2
Cookies,gingersnap	2 (1/2 oz.)	1
Cookies,reduced-calorie	2 small (1 oz.)	2
Cookies,sugar-free,store-bought	2 small (1 oz.)	2
Cookies,vanilla wafers	3 (1/2 oz.)	2
Cookies,vanilla wafers,reduced-fat	3 (1/3 oz.)	1
Coq au vin	2 cups (7 oz.)	13
Coquilles St. Jacques	2 shells	9
Corn,baby (ears)	1 cup	1
Corn,breaded,frozen (prepared without fat)	6 (3 oz.)	4
Corn,kernels or cream-style	1 cup (6 oz.)	2
Corn bread	2" square	2
Corn chips	10 large or 30 small (1 oz.)	4
Corn chowder,canned (made with low-fat or skim milk)	1 cup	4
Corn chowder,canned (made with whole milk)	1 cup	5
Corn chowder soup in a cup	1 (1 oz. dry)	3
Corn dog	1 (2 3/4 oz.)	5
Cornflake crumbs	3/4 oz. (5 tbsp.)	2
Cornish hen,without skin,cooked	1/2 hen	4
Cornish hen,with skin,cooked	1/2 hen	9
Cornmeat,cooked	1/4 cup (2 oz.)	4
Cornmeat,uncooked	2 tbsp. (1/2 oz.)	1
Cornmeal mix,self-rising	2 tbsp. (3/4 oz.)	1
Corn nuts	1/2 cup (1 1/2 oz.)	4
Corn on the cob	1 small ear (5") or 4 oz.	1
Cornstarch	1 tsp.	1
Couscous,(semolina)	1 cup cooked (6 oz.) or 2 oz. uncooked	3
Couscous in a cup	1 (2 oz. dry)	4
Crab,deviled	1/2 cup	5
Crab,stuffed,frozen	1 (3 oz.)	3
Crab cakes	2 (each 2 1/4 oz. or 3" round)	7
Crabmeat,artificial	1/2 cup (3 oz.)	2
Crabmeat,canned	1/2 cup or 4 oz.	2
Crabmeat,cooked	1/2 cup (2 oz.)	1
Crab puffs	6 (1 1/2" rounds)	7
Crab Rangoon	1 large (4 1/2") or 5 mini	4
Crab Rangoon,frozen	8 (5 1/4 oz.)	11
Cracker meal	3 tbsp.	2
Crackers	1 oz.	3
Crackers,cheese squares,mini,regular, or reduced-fat	1 oz.	3
Crackers,fat-free	2 (3/4 oz.)	1
Crackers,snack,with filling (cheese,wheat,rye,toast, or wafer crackers with cheese,peanut butter, or cream cheese filling)	6 (1 1/4 oz.)	5
Cranberries,dried	1/4 cup (1 1/2 oz.)	2
Cranberries,fresh	1 cup (4 oz.)	1
Cranberry juice cocktail,low-calorie	1 cup (8 fl. oz.)	1
Cranberry juice cocktail,regular	1/2 cup (4 fl. oz.)	1
Cranberry sauce	1/4 cup	2
Crayfish,canned	1/2 cup or 4 oz.	2
Crayfish,cooked	1/2 cup (2 oz.)	1
Cream,clotted (English double devon cream)	2 tbsp.	4
Cream,light (coffee/table cream)	2 tbsp (1fl. oz.)	2
Cream,medium	2 tbsp. (1 fl. oz.)	2
Cream,whipped,homemade (no sugar added)	1/4 cup	3
Cream,whipping,heavy or light	2 tbsp. (1 fl. oz.)	3
Cream cheese, light or whipped	2 tbsp. (1 oz.)	1
Cream cheese,nonfat	4 tbsp. (2 oz.)	1
Cream cheese,regular	1 tbsp. (1/2 oz.)	1
Cream cheese,tofu	2 tbsp. (1 oz.)	2
Creamer,nondairy	2 tbsp liquid (1 fl. oz.)	1
Creamer,nondairy	1 tbsp. powder	1
Creamer,nonfat,flavored	2 tbsp. liquid (1 fl. oz.)	1
Cream pie,with fruit	1/8 of 9" one-crust pie	9
Cream pie,without fruit	1/8 of 9" one-crust pie	9
Cream pie,with or without fruit,frozen	1 slice (4 3/4 oz.) of one-crust pie	10
Cream puff	1 (2 oz.)	9
Creme caramel	1 cup	5
Creme fraiche	2 tbsp.	3
Creole,chicken,without rice	1 1/2 cups	9
Creole,fish,without rice	1 1/2 cups	6
Creole,shrimp,store-bought	1 cup (9 1/2 oz.)	5
Crepes	2 (6" diameter)	5
Crepes,chicken	2	16
Crepes,seafood	2	13
Crepes suzette	2	12
Crispbreads	3/4 oz.	1
Croissant,chocolate-filled	1 (5" long) or 1 3/4 oz.	6
Croissant,plain	1 (5" long) or 1 3/4 oz.	5
Croque Monsieur	1	8
Croquettes,beef	2 (each 2 1/2 oz.)	10
Croquettes,chicken	2 (each 2 1/2 oz.)	9
Croutons,homemade	1/2 cup	4
Croutons,packaged	1/2 cup (1 oz.)	3
Croutons,packaged,fat-free	1/2 cup (1 oz.)	2
Cruller	1 small or 1/2 large (1 oz.)	3
Crumpet	1	2
Cucumber	1 cup,1 medium, or 4 oz.	0
Cupcake,with icing,creme-filled,store-bought	1 (1 1/2 oz.)	3
Cupcake,with icing,unfilled	1 (3" diameter)	5
Currants,dried	1/4 cup (1 1/2 oz.)	2
Currants,fresh	1 cup (4 oz.)	1
Curry,beef,chicken, or lamb	1 cup	9
Custard	1 cup	6
Custard pie	1/8 of 9" one-crust pie	7

D

Name	Amount	Points
Daikon	1 cup	0
Daiquiri	1 (3 fl. oz.)	3
Daiquiri mix	1/2 cup (4 fl. oz.) mix	3
Dairy shake,reduced-calorie	1 packet	2
Danish,fast food	1	8
Danish,store-bought	1 (2 1/4 oz.)	6
Date nut bread	1 slice (5" x 1/2")	5
Dates,dried	1/4 cup (5 dates)	2
Dates,fresh	2 (3/4 oz.)	1
Dhansak	1 cup	6
Dip,any type	2 tbsp.	2
Dip,Artichoke,baked	1/4 cup	6
Dip,Spinach	1/4 cup	5
Dolma	4	4
Dolma,store-bought	4 (3 1/2 oz.)	3
Donair	4 oz. meat witth onion,tomato and 2 tbsp. sauce	14
Donair sauce	2 tbsp.	2
Doro wat	1 cup	7
Doughnut holes,yeast,glazed	2	3
Doughnuts,any type,store bought	1 (2 oz.)	5
Doughnuts,cake-type	1 (3" diameter)	6
Doughnuts,cake-type,sugared or glazed	1 (3 " diameter)	6
Doughnut,cake-type,with icing	1 (3" diameter)	7
Doughnut,holes,yeast,glazed	2	3
Doughnuts,mini,chocolate-covered,store-bought	3-4 doughnuts (2 oz.)	7
Doughnuts,mini,powdered sugar-covered,store bought	3-4 doughnuts (2 oz.)	6
Doughnuts,with creme filling	1 (3 1/2"x 2 1/2" oval)	8
Doughnuts,yeast,plain or glazed	1 (3 " diameter)	6
Doughnuts,yeast,with jelly filling	1 (3 1/2" x 2 1/2" oval)	7
Duck,wild or domestic,without skin,cooked	1/4 duck (3 1/2 oz. without bone)	5
Duck,wild or domestic,with skin,cooked	1/4 duck (3 1/2 oz. without bone)	13
Duck a l orange	1/4 duck with 2 tsbp. sauce	19
Duck sauce	1 tbsp.	1
Duck with fruit sauce	1/4 duck with skin and 1/2 cup sauce	13
Dumplings,beef or pork,fried	4	11
Dumplings,beef or pork,steamed	4	6
Dumplings,chicken,fried	4	9
Dumplings,chicken,steamed	4	4
Dumplings,shrimp,fried	4	9
Dumplings,shrimp,steamed	4	4

E

Name	Amount	Points
Eclair	1 (4" long)	9
Egg and cheese sandwich,fast-food	1	8
Egg drop soup	1 cup	1
Egg foo yung,Beef	1 (3" diameter)	4
Egg foo yung,Chicken	1 (3" diameter)	4
Egg foo yung,Pork	1 (3" diameter)	5
Egg foo yung,Shrimp	1 (3" diameter)	4
Eggnog,reduced-calorie,without liquor	1/2 cup (4 fl. oz.)	3
Eggnog,with liquor	1/2 cup (4 fl. oz.)	4
Eggnog,without liquor	1/2 cup (4 fl. oz.)	4
Eggnog,store-bought,without liquor	1/2 cup (4 fl. oz.)	5
Eggplant,cooked	1 cup (3 oz.)	0
Eggplant Parmigiana,frozen	5 oz.	4
Eggplant Parmigiana,without sauce	1 serving (3" x 4")	11
Eggplant Parmigiana,with sauce	1 serving (3" x 4"),with 1/2 cup Italian tomato sauce	13
Egg roll,Beef	1 (4 1/2" long)	5
Egg roll,Chicken	1 (4 1/2" long)	4
Egg roll,Chicken,store-bought	1 (3 oz.)	3
Egg roll,Pork	1 (4 1/2" long)	5
Egg roll,Pork,store-bought	1 (3 oz.)	3
Egg roll,Shrimp	1 (4 1/2" long)	4
Egg roll,Shrimp,store-bought	1 (3 oz.)	3
Egg roll,Vegetable	1 (3 oz.)	3
Egg roll snacks,pork,shrimp, or vegetable,store-bought	3 oz.	3
Egg roll wrapper	1 (1/2 oz.)	1
Eggs,Deviled	2 stuffed halves	4
Eggs,Fried	1 large	2
Eggs,scrambled	2 2 or 1/2 cup	5
Eggs,substitute,fat-free	1/4 cup	1
Eggs,scrambled	1/4 cup.>2/td>
Eggs,scrambled	2 (scrambled with 2 tsp. fat)	6
Eggs,scrambled,fast food	1 serving	4
Egg salad	1/2 cup	7
Egg salad sandwich	1	10
Eggs Benedict	2 English muffin halves with 2 eggs and 1/4 cup hollandaise sauce	16
Egg substitute,fat-free	1/4 cup	1
Egg white	1/2	0
Egg whites	3	1
Elderberries	1 cup (5 oz.)	1
Elk,cooked	1 oz.	1
Empandas	2 (3" diameter)	3
Emu,cooked	1 oz.	1
Enchilada,beef,cheese,or chicken,store-bought	1 (4 1/2 oz.)	4
Enchilada meal,beef,cheese, or chicken,frozen (2 enchiladas,beans, & rice)	1 (11 1/2 oz.)	7
Enchiladas,beef,cheese or pork	2	12
Enchiladas,chicken	2	11
Enchilada sauce	1/2 cup (4 oz.)	1
Endive,Belgain (French)	1 cup (2 oz.)	0
Escargots	9 snails with 2 tbsp. butter	9
Escarole	1 cup	0
Escarole soup,canned	1 cup	1
Etouffee,crawfish or shrimp,store-bought	1 cup (9 oz.)	8
Etouffee mix	2 tbsp. mix	1

F

Name	Amount	Points
Fadge	1 cup	3
Fajita kit,beef or chicken,frozen (prepared according to package directions)	2 (7 1/2 oz.)	5
Fajitas,Beef	2	11
Fajitas,Chicken	2	8
Fajitas,Pork	2	13
Fajitas,Shrimp	2	8
Falafel in pita	1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.)	13
Falafel patties	4 (each 2" diameter or 1/2 oz.)	10
Falafel patties, from mix (prepared according to package directions)	2	4
Fennel (anise,sweet anise, or finocchio)	1 cup or 1 oz.	0
Fettuccini Alfredo	1 cup	16
Fettuccini Alfredo,frozen	1 cup (7 oz.)	7
Fettuccini with broccoli and chicken in Alfredo sauce, frozen	1 cup (8 oz.)	9
Fiddlefern (fiddlehead greens)	1 cup	0
Fig,dried	1 (3/4 oz.)	1
Fig,fresh	1 (2 oz.)	0
Filo dough,frozen	1 oz. (about 1 1/2 sheets)	2
Fish,Anchovies,canned in oil,drained	6	1
Fish,Baked,stuffed	1 serving	8
Fish,Bass,striped,cooked	1 fillet (6 oz.)	5
Fish,Blackened	1 fillet (6 oz.)	12
Fish,Bluefish,cooked	1 fillet (6 oz.)	6
Fish,Carp,cooked	1 fillet (6 oz.)	7
Fish,Catfish,cooked	1 fillet (6 oz.)	6
Fish,Cod,cooked	1 fillet (6 oz.)	4
Fish,Dried	1 oz.	2
Fish,Eel	1 oz.	2
Fish,Flounder	1 fillet (6 oz.)	4
Fish,Fried	1 fillet (6 oz.)	12
Fish,Grouper	1 fillet (6 oz.)	4
Fish,Haddock,cooked	1 fillet (6 oz.)	4
Fish,Halibut,cooked	1 fillet (6 oz.)	5
Fish,Herring,cooked	1 oz.	1
Fish,Mackeral,canned	1/2 cup	3
Fish,Mackeral,cooked	1 fillet (6 oz.)	8
Fish,Mahimahi(dolphinfish),cooked	1 fillet (6 oz.)	4
Fish,Perch,cooked	6 oz.	4
Fish,Pike,cooked	1 fillet (6 oz.)	4
Fish,Pollock,cooked	6 oz.	4
Fish,Pompano,cooked	6 oz.	9
Fish,Rockfish,cooked	1 fillet (6 oz.)	4
Fish,Salmon,canned	1/2 cup (4 oz.)	4
Fish,Salmon,cooked	1 fillet (6 oz.)	7
Fish,Salmon,grilled,frozen	3 oz.	2
Fish,Salmon,smoked	1 oz.	1
Fish,Sardines,canned in oil,drained	5	3
Fish,Smelt,cooked	1 oz.	1
Fish,Snapper,cooked	1 fillet (6 oz.)	4
Fish,Sole,cooked	1 fillet (6 oz.)	4
Fish,Stuffed,frozen	1 (5 oz.)	5
Fish,Swordfish,cooked	1 steak (6 oz.)	4
Fish,Trout,cooked	1 fillet (6 oz.)	8
Fish,Trout,rainbow,cooked	1 fillet (6 oz.)	6
Fish,Tuna,canned in oil,drained	1/2 cup	5
Fish,Tuna,canned in water	1/2 cup	3
Fish,Tuna,cooked	1 fillet (6 oz.)	6
Fish,Tuna,grilled,frozen	1 oz.	2
Fish,Whitefish,smoked	2 oz.	1
Fish,Whiting,cooked	6 oz.	4
Fish amandine	1 fillett (6 oz.)	13
Fish and brewis	1 cup	13
Fish and cheese sandwich,fried,fast food	1	13
Fish and chips	5 oz. fish fillet with 20 chips (french-fries)	16
Fish fillet,battered,frozen (prepared without fat)	1 small (3 oz.)	5
Fish fillet,grilled,with garlic butter,frozen	1 (3 3/4 oz.)	3
Fish fillet,grilled,with lemon pepper,frozen	1 (3 3/4 oz.)	3
Fish fillets,breaded,frozen (prepared without fat)	2 (3 3/4 oz.)	7
Fish fillets,light,breaded,frozen (prepared without fat)	3 1/4	3
Fish fillet,sandwich,frozen	1 (4 1/2 oz.)	8
Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat)	3 oz.	5
Fish sticks,breaded,frozen	4	4
Fish Veronique	6 oz.	11
Flan	3/4 cup	8
Flanken	2 slices (4 oz.)	8
Flatbreads	3/4 oz.	1
Flauta,Beef	1 (6" x 1 1/4")	12
Flauta,Chicken	1 (6" x 1 1/4")	10
Flauta,Pork	1 (6" x 1 1/4")	11
Flour,any type	1 tsp.	0
Flour,any type	3 tbsp. (3/4 oz.)	1
Flour,Potato	1 tsp.	0
Flour,Potato	1/4 cup	2
Flour,soy	1/4 cup	2
Flour,White	1 cup	9
Flour,White	3 tbsp.	1
Flour,White	1 tsp.	0
Flour,Whole Wheat	1 cup	8
Flour,Whole Wheat	3 tbsp.	1
Flour,Whole Wheat	1 tsp.	0
Focaccia	1 piece (10" diameter)	25
Focaccia bread,any type,store-bought	2 oz.	3
Fondue,cheese	1/2 cup fondue with 2 oz. bread	12
Frankfurter,Rolls,light	1 (1 1/2 oz.)	2
Frankfurter,Rolls,reduced-calorie	1 (1 1/2 oz.)	1
Frankfurter,Rolls,regular	1 (1 1/2 oz.)	3
Frankfurter,beef and pork,regular	1 (1 3/4 oz.)	5
Frankfurter,beef and pork,fat-free	1 (1 3/4 oz.)	1
Frankfurter,beef and pork,light	1 (1 3/4 oz.)	2
Frankfurter,beef and pork, with cheese	1 (1 3/4 oz.)	5
Frankfurter,chicken	1 (2 oz.)	4
Frankfurter,turkey	1 (2 oz.)	3
Frankfurter,turkey,fat-free	1 (1 1/2 oz.)	1
Frankfurter,turkey,light	1 (2 oz.)	3
Franks in blankets,frozen	6 (3 oz.)	9
French fries	20 (each about 4 1/2" long) or 2 oz.)	10
French fries,fast food	1 large serving	13
French fries,fast food	1 medium serving	10
French fries,fast food	1 small serving	6
French fries,frozen,baked	15 (3 oz.)	2
French toast	2 slices	7
French toast,frozen,baked	2 slices (4 oz.)	5
French toast sticks,fast food,without syrup	6	12
French toast sticks,frozen	3 (2 1/2 oz.)	6
Fried ice cream	1 scoop (1/2 cup)	9
Fritters,corn	3 (each 2 1/2" x 2")	5
Fritters,vegetable	1 cup	10
Frog's legs,fried	2 (3 oz. with bone)	4
Fromage frais (soft cheese with fruit)	3 1/2 oz.	3
Frosting,store-bought,regular or reduced-fat	2 tbsp (1 oz.)	3
Fructose	1 tbsp	1
Fruit,candied	2 tbsp.	1
Fruit,dried,mixed	1/4 cup (1 1/2 oz.)	2
Fruit,spreadable	1 1/2 tbsp.	1
Fruit butter,any type	1 tbsp.	1
Fruitcake	1 slice (2 1/2" x 1 3/4" x 1/2") or 2 oz.	4
Fruit cocktail,unsweetened,canned	1 cup (9 oz.)	2
Fruit compote	1/2 cup	4
Fruit drink mix,powdered	8 fl. oz. prepared	2
Fruit-flavored pieces	1 package	2
Fruit-flavored rolls	1 large	1
Fruit-flavored rolls	1 small	1
Fruit ice	1 scoop (1/2 cup)	3
Fruit juice,combined,any type	1/2 cup (4 fl. oz.)	1
Fruit juice bar,frozen	1 (2 1/2 oz.)	1
Fruit juice bars,no sugar added,frozen	2 (each 2 oz.)	1
Fruit juice cup,frozen	1 (6 1/2 oz.)	3
Fruit pie,individual,store-bought	1 (4 1/2 oz.)	10
Fruit pie filling,canned	1/3 cup (3 oz.)	2
Fruit pie filling,light,canned	1/3 cup (3 oz.)	1
Fruit salad	1 cup (9 oz.)	2
Fudge,plain	1 piece (1" x 2") or 1 oz.	3
Funnel cake	1/2 (8" diameter)	12

G

Name	Amount	Points
Garlic bread	1 slice (1 oz.)	4
Garlic bread,frozen	1 piece	4
Gazpacho	1 cup	5
Gazpacho,canned	1 cup	1
Gefilte fish	1 piece (2 1/2 oz.)	2
Gelatin,fruit flavored	1/2 cup prepared	2
Gelatin,fruit flavored,sugar free	1/2 cup prepared	0
Gelatin-fruit mold	1/2 cup	3
General Tso's chicken	1 cup	15
Gherkins,fresh	1 cup or 1 medium	0
Giardeniera (vegetable medley, without olives, packed in vinegar)	1 cup	0
Gin	1 jigger ( 1 1/2 fl. oz.)	2
Gin and tonic	1 ( 6 fl. oz.)	4
Gingerbread	3" square	6
Gin gimlet	1 (2 1/2 fl. oz.)	3
Gizzards,cooked	1 oz.	1
Gnocchi,any type	1 cup	7
Gnocchi,cheese	1 cup	13
Gnocchi,potato	1 cup	4
Gnocchi,spinach	1 cup	9
Goat meat,cooked	1 oz.	1
Gobo (burdock)	1/2 cup (2 oz.)	1
Goose,wild,cooked	1 oz.	1
Gooseberries	1 cup (5 oz.)	1
Gourd,white,flowered	1 cup	0
Graham cracker crumbs	2 tbsp.	1
Graham crackers	2 (2 1/2" squares) or 1/2 oz.	1
Graham crackers,chocolate-covered	2 (1/2 oz.)	2
Graham crackers,mini,any variety	3/4 oz.	2
Granola bar,any type other than chocolate-covered	1 (1 oz.)	3
Granola bar,chocolate-covered	1 (1 1/3 oz.)	4
Granola bar,reduced-calorie	1 (1 oz.)	2
Grapefruit	1 (16 oz.)	2
Grapefruit juice,any type	1/2 cup (4 fl. oz.)	1
Grapefruit sections	1 cup (9 oz.)	1
Grape juice (carbonated or non-carbonated)	1/2 cup (4 fl. oz.)	1
Grape leaves	1 cup	0
Grapes	1 cup, 20 small or 12 large	1
Gravy,beef,chicken or turkey,canned	1/4 cup	1
Gravy,brown	1/4 cup	2
Gravy,cream	1/4 cup	3
Gravy,fat-free,canned	1/2 cup	1
Gravy,sausage,canned	1/4 cup	2
Gravy and salisbury steak,frozen	1 steak with gravy (4 3/4 oz.)	4
Gravy and sliced beef,canned	1/2 cup (5 oz.)	6
Gravy and sliced beef,frozen	2 slices with gravy (4 3/4 oz.)	2
Gravy and sliced turkey,frozen	2 slices with gravy (4 3/4 oz.)	2
Greek salad,with dressing	3 cups	8
Green papaya	1 cup	1
Greens (beet,chard,collard,dandelion,kale,mustard,turnip),cooked	1 cup	0
Green tea ice cream	1 scoop (1/2 cup)	4
Grouper	1 fillet (6 oz.)	4
Guacamole	1/4 cup	2
Guacamole,store-bought	1/4 cup (2 oz.)	2
Guava	1 (4 oz.) or 1/3 pulp	1
Guinea hen,cooked	1 oz.	1
Gum,chewing,with sugar or sugarless	1 stick or piece	0
Gumbo,seafood,with rice	1 cup	3
Gumbo,seafood,with rice,store-bought	1 cup (9 oz.)	5
Gumbo,with rice mix	1/4 cup mix (1 1/2 oz.)	3
Gumbo base (seasoning mix)	1 1/2 tbsp. (1/2 oz.)	1
Gumdrops	8 (1 oz.)	3
Gyro	1 (6")	12

H

Name	Amount	Points
Haddock	1 fillet (6 oz.)	4
Half and Half	2 tbsp.(1 fl. oz.)	1
Halibut	1 fillet (6 oz.)	4
Halvah	1 piece (2" x 1 3/4" x 1")	5
Halvah,store-bought	1 1/2 oz.	6
Ham,cooked	1 slice, 1/2 cup cubed or shredded or 2 oz.	3
Ham,glazed, with pineapple	4 oz. ham with 1/2 pineapple slice	6
Ham and cheese sandwich,grilled	1	15
Hamantaschen	1 piece (3" diameter)	3
Hamburger,microwave,frozen	1 small (1 1/2 oz.)	3
Hamburger bun,	1	3
Hamburger bun,light,	1	2
Hamburger bun,reduced-calorie	1	1
Hamburger,dinner in a box	1 cup prepared	7
Hamburger,Large,fast-food	1	13
Hamburger,microwave,frozen	1 small (1 1/2 oz.)	3
Hamburger,Small,fast-food	1	6
Hamburger,without mayonnaise,lettuce & tomato	1	9
Haroset	1 cup	4
Hash,corned beef,canned	1 cup	10
Hash,roast beef,canned	1 cup	9
Hazelnut and chocolate spread	1 tbsp. (1/2 oz.)	2
Hazelnuts	20 nuts (1 oz. shelled)	4
Heart,Beef,cooked	1 oz.	1
Heart,Chicken,cooked	1 oz.	1
Hearts of palm (palmetto)	1 cup (7 oz.)	0
Herring,chopped	1/4 cup	4
Herring,cooked	1 oz.	2
Herring,pickled	1/2 cup	2
Herring fillets,store-bought	1/4 cup (2 oz.)	3
Herring in cream sauce,store-bought	1/4 cup (2 oz.)	3
Herring in wine sauce,store-bought	1/2 cup (2 oz.)	2
Herring salad	1/4 cup (2 oz.)	3
Highball	1 (6 fl. oz.)	3
Hoisin sauce	1 tsp.	0
Hollandaise sauce	1/4 cup	8
Hollandaise sauce,store-bought	1/4 cup (2 oz.)	4
Hominy,whole	1 cup cooked	2
Hominy grits	1 cup cooked (9 oz.) or 1 1/2 oz. uncooked	2
Honey	1 tbsp.	1
Honey	1 cup	20
Honey bun,glazed	1 (4' x 3" oval)	6
Honey cake	1 slice (5" x 3" x 1")	7
Honey roll	1	5
Honeydew melon	1/8 (6 oz.) or 1 cup	1
Horseradish,prepared	1 tbsp.	0
Horseradish sauce,store-bought	2 tbsp. (1 oz.)	3
Horseradish tree leaves (marongay)	1 cup or 1 oz.	0
Hot and sour soup	1 cup	2
Hot chocolate,homemade,without whipped topping	1 cup (8 fl. oz.)	6
Hot chocolate,homemade,with whipped topping	1 cup (8 fl. oz.)	7
Hot dog sauce	1/4 cup (2 oz.)	1
Huevos rancheros	2 eggs on 2 tortillas	14
Hummus,any type	1/4 cup	3
Hummus,store-bought	1/4 cup	2
Hunan Beef	1 cup	9
Hush puppies	2	4
Hush puppies,frozen (prepared without fat	3 (2 oz.)	2
Hush puppy mix	1/4 cup mix (1 oz.)	3

I

Name	Amount	Points
Ice cream,fat-free,no sugar added	1 scoop (1/2 cup)	2
Ice cream,fat-free,sweetened with sugar	1 scoop (1/2 cup)	2
Ice cream,fried	1 scoop (1/2 cup)	11
Ice cream,light,no sugar added	1 scoop (1/2 cup)	2
Ice cream,light,sweetened with sugar	1 scoop (1/2 cup)	3
Ice cream,premium	1 scoop (1/2 cup)	7
Ice cream,regular	1 scoop (1/2 cup)	4
Ice cream bar,chocolate-covered	1 (3 fl. oz.)	5
Ice cream bar,chocolate-covered,with crisp rice,no sugar added	1 (1 1/2 oz.)	3
Ice cream bar,chocolate-covered,with crisp rice,sweetened with sugar	1 (2 oz.)	5
Ice cream cone,plain or sugar	1 small	1
Ice cream sandwich	1	4
Ice cream sandwich,reduced-calorie	1	4
Ice cream soda	1 (12 fl. oz.)	8
Ice cream sundae	1 scoop (1/2 cup) ice cream with syrup,nuts, and whipped topping	8
Ice cream sundae cone	1 (3 1/2 oz.)	8
Ice pop,fruit-flavored	1 (1 3/4 fl. oz.)	1
Instant breakfast	1 envelope prepared with 1 cup reduced-fat(2%) milk	5
Instant breakfast	1 envelope prepared with 1 cup fat-free milk	4
Instant breakfast	1 envelope prepared with 1 cup whole milk	6
Irish brown stew	1 cup	7
Irish coffee	1 (6 fl. oz. with 2 tbsp. whipped cream)	4
Irish soda bread	1/12 of 8" round loaf or 3 1/2 oz.	5
Italian Ice,resturant prepared	1/2 cup	1
Italian toast snacks,store-bought	4 (1 oz.)	3

J

Name	Amount	Points
Jackfruit	1/2 cup	2
Jalapenos,stuffed (prepared without fat)	2 (each 1 oz.)	4
Jambalaya,chicken,with rice	1 1/2 cups	9
Jambalaya,fish,with rice	1 1/2 cups	7
Jambalaya mix	1/4 cup (1 1/2 oz.)	3
Jam,jelly, or preserves	1 tbsp.	1
Jelly beans	10 (1 oz.)	2
Jerusalem artichokes (sunchokes)	1 cup (5 oz.)	0
Jicama (yam bean root,chop suey root,Chinese yam)	1 cup or 4 oz.	0

K

Name	Amount	Points
Kabobs,beef,chicken, or lamb	2 skewers	8
Kabobs,fish	2 skewers	6
Kasha (buckwheat groats)	1 cup cooked or 2 oz. uncooked	3
Kasha varnishkes	1 cup	4
Kataifi	1 piece (2" long)	5
Ketchup	1/4 cup	1
Key Lime pie	1/8 of 9" one-crust pie	12
Kheer	1/2 cup	5
Kibbe,baked	3 (1 1/2" squares)	3
Kibbe,uncooked	1/2 cup	4
Kidney,cooked	1/2 cup (2 oz.)	2
Kim Chee (Korean-style pickled vegetables)	1 cup (4 oz.)	0
Kishke	1 small piece	4
Kiwi fruit	1 (4 oz.)	1
Knish,any type	1 (3 1/2" square)	6
Knish,potato,store-bought	1 (4 1/2 oz.)	3
Knockwurst	2 oz.	5
Kohlrabi,cooked or uncooked	1 cup or 2 medium	0
Kreplachs,boiled	2 (each 4" x 3" x 3")	5
Kreplachs,fried	2 (each 4" x 3" x 3")	7
Kreplachs,frozen	4 (3 oz.)	4
Kugel,lukschen	1 piece (3" x 3 1/4")	7
Kugel,noodle,store-bought	1/2 cup (4 oz.)	3
Kugel,potato	1 piece (3" x 3 1/4")	3
Kugel,potato,store-bought	1/2 cup (3 1/2 oz.)	4
Kumquats	10 small or 5 medium (3 oz.)	1
Kung pao chicken	1 cup	16
Kung pao sauce	2 tbsp.	1

L

Name	Amount	Points
Ladyfingers,store-bought	1 large or 2 small (1/2 oz.)	1
Lamb,ground,cooked	1/2 cup (2 oz.)	4
Lamb,regular,cooked	1 slice,1 chop,1/2 cup cubed or shredded or 2 oz.	4
Lamb,lean (leg and loin cuts with all visible fat trimmed),cooked	1 slice,1chop,1/2 cup cubed or shredded or 2 oz.	3
Lamb,biryani	1 cup	12
Lamb's quarters,cooked	1 cup	1
Lamb stew	1 cup	5
Lard	1 tbsp.	3
Lasagna,cheese,with tomato sauce,frozen	1 package (10 oz.)	8
Lasagna,chicken,frozen	1 cup (7 oz.)	5
Lasagna,vegetable,frozen	1 cup (7 1/2 oz.)	5
Lasagna,with meat	1 cup	6
Lasagna,with meat sauce,frozen	1 cup (7 1/2 oz.)	6
Lasgana noodles,uncooked	2 1/2 or 2 oz.	4
Lasagna,vegetable,frozen	1 cup	5
Lasagna,vegetarian,with cheese	1 serving	10
Lasagna,vegetarian,with cheese and spinach	1 serving	9
Latte,made with low-fat milk	1 small (8 fl. oz.)	3
Latte,made with fat-free milk	1 small (8 fl. oz.)	2
Latte,made with whole milk	1 small (8 fl. oz.)	3
Latte,made with low-fat milk	1 tall (12 fl. oz.)	4
Latte,made with fat-free milk	1 tall (12 fl. oz.)	2
Latte,made with whole milk	1 tall (12 fl. oz.)	5
Latte,made with low-fat milk	1 grande (16 fl. oz.)	4
Latte,made with fat-free milk	1 grande (16 fl. oz.)	3
Latte,made with whole milk	1 grande (16 fl. oz.)	6
Lavash	1/4 of 10" cracker or 2 1/4 oz.	6
Leeks,cooked or uncooked	1 cup or 2oz.	0
Lemon	1	0
Lemonade	1 cup (8 fl. oz.)	2
Lemon grass chicken	1 cup	8
Lentils,dry	1/3 cup or 2 oz. cooked or 3/4 oz. uncooked	1
Lentil soup	1 cup	3
Lentil soup,canned	1 cup	2
Lentil soup in a cup	1 (2 oz. dry)	3
Lettuce,any type	1 cup	0
Lichees,fresh	10 medium (6 oz.)	1
Licorice	1 oz.	2
Linguine,with red clam sauce	1 cup linguine with 1/2 cup sauce	6
Linguine,with white clam sauce	1 cup linguine with 1/2 cup sauce	8
Liqueurs,any type	1 jigger (1 1/2 fl. oz.)	4
Liquor (gin,rum,scotch,tequila,vodka,whiskey)	1 jigger (1 1/2 fl. oz.)	2
Liver,beef,cooked	1 slice or 1/2 cup (2 oz.)	2
Liver,chopped	1/4 cup	5
Liver pate	1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz.	3
Livers,chicken,cooked	1/2 cup (2 oz.)	2
Liver with bacon	2 slices (4 oz.)	9
Liver with onions	2 slices (4 oz.)	7
Liverwurst	1 oz.	3
Lobster bisque	1 cup	5
Lobster bisque,canned,made with low-fat or skim milk	1 cup	2
Lobster bisque,canned,made with whole milk	1 cup	3
Lobster Cantonese	1 cup	9
Lobster meat,canned	1/2 cup or 4 oz.	2
Lobster meat,cooked	1/2 cup (2 oz.)	1
Lobster Newburg	1 cup	11
Lobster,roll sandwich	1	5
Lobster salad	1/2 cup	4
Lobster salad sandwich	1	8
Lobster,steamed	1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat)	3
Lobster thermidor	1 cup	16
Loganberries	1 cup (5 oz.)	1
Lollipop	1 (2 1/4" diameter)	1
Lo mein,with beef,chicken, or pork	1 cup	8
Lo mein,with shrimp	1 cup	8
Loquats	10 (6 oz.)	1
Lotus root,cooked	1 cup or 16 slices	1
Luncheon meat,canned	2 oz.	5
Luncheon meat,canned,light	2 oz.	3
Luncheon meat,fat-free	2 oz.	1
Luncheon meat,lean (less than 2g fat per oz), 1 slice or 1 oz.	1 slice or 1 oz.	1
Luncheon meat,regular(4 grams fat or more per oz.)	1 slice (1 oz.)	2

M

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

U/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

Z

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

McDonald's Weight Watchers Points

The following are food items from McDonald's menu converted into Weight Watchers Points. The nutritional information was obtained from the McDonald's website.

Menu Item	Points
1% Lowfat Milk, 8 fl oz/1 carton	2
Orange Juice, 6 fl oz/177 ml	2
Coca-Cola Classic ®, small	3
Diet Coke ®, small	0
Sprite ®, small	3
Hi-C ® Orange Drink, small	3

Menu Item	Points
Egg McMuffin	7
Sausage McMuffin	9
Sausage McMuffin with Egg	11
English Muffin	3
Sausage Biscuit	12
Sausage Biscuit with Egg	14
Bacon, Egg & Cheese Biscuit	14
Biscuit	7
Ham and Egg Cheese Bagel	13
Spanish Omlet Bagel	17
Steak and Egg Cheese Bagel	17
Sausage	5
Scrambled Eggs (2)	4
Hashbrown	3
Hotcakes (plain)	7
Hotcakes (2 pats margarine & syrup)	13
Breakfast Burrito	7

Menu Item	Points
Chicken McNuggets (4)	5
Chicken McNuggets (6)	7
Chicken McNuggets (11)	11
Hot Mustard Sauce	1
Barbeque Sauce	1
Sweet 'N Sour Sauce	1
Honey	1
Honey Mustard	1
Light Mayonnaise	1

Menu Item	Points
Fruit 'n Yogurt Parfait	8
Fruit 'n Yogurt Parfait w/o granola	6
Vanilla Reduced Fat Ice Cream Cone	3
Strawberry Sundae	6
Hot Caramel Sundae	8
Hot Fudge Sundae	8
Nuts (sundae topping)	1
Butterfinger McFlurry	14
M & M McFlurry	14
Nestle Crunch McFlurry	14
Oreo McFlurry	13
Baked Apple Pie	6
Chocolate Chip Cookie (1 package)	7
McDonaldland Cookies (1 package)	5
Vanilla Shake - small	9
Chocolate Shake - small	9
Strawberry Shake - small	9

Menu Item	Points
Lowfat Apple Bran Muffin	6
Apple Danish	8
Cheese Danish	10
Cinnamon Roll	9

Menu Item	Points
Chef Salad	4
Garden Salad	2
Grilled Chicken Caesar Salad	2
Croutons (1 package)	1
Caesar (1 package)	4
Fat Free Herb Vinaigrett (1 package)	1
Honey Mustard (1 package)	4
Ranch (1 package)	5
Red French Reduced Calorie (1 package)	3
1000 Island (1 package)	3

Menu Item	Points
Hamburger	6
Cheeseburger	8
Quarter Pounder	10
Quarter Pounder with Cheese	13
Big Mac	15
Big N' Tasty	13
Big N' Tasty with Cheese	15
Crispy Chicken	13
Filet-O-Fish	12
Chicken McGrill	10
Chicken McGrill (plain w/o mayo)	7
Small French Fries	5
Medium French Fries	11
Large French Fries	13
Super Size French Fries	15

Burger King's Weight Watchers Points

The following are food items from Burger King's menu converted into Weight Watchers Points. The nutritional information was obtained from the Burger King's website.

Menu Item	Points
Whopper	16
Whopper with Cheese	19
Double Whopper	22
Double Whopper with Cheese	25
Whopper Jr	10
Whopper Jr with Cheese	11
Bulls-Eye BBQ Deluxe Sandwich	10
Hamburger	8
Cheeseburger	9
Bacon Cheeseburger	11
Double Hamburger	12
Double Cheeseburger	16
Bacon Double Cheeseburger	17

Menu Item	Points
BK Big Fish Sandwich	17
BK Broiler Chicken Sandwich	12
Chicken Sandwich	16
Chicken Tenders Sandwich	11
Chicken Club Sandwich	14
Chicken Tenders (4 pieces)	4
Chicken Tenders (5 pieces)	5
Chicken Tenders (6 pieces)	6
Chicken Tenders (8 pieces)	8
French Fries-Small (salted)	5
French Fries-Medium (salted)	8
French Fries-King Size (salted)	12
Onion Rings-Child's	4
Onion Rings-Medium	7
Onion Rings-King Size	12
Jalapeno Poppers (4 pieces)	5
Mozzarella Sticks (4 pieces)	7
Dutch Apple Pie	8
Hershey's Sundae Pie	8

Menu Item	Points
Croissan'wich with Sausage, Egg & Cheese	14
Croissan'wich with Sausage & Cheese	10
Biscuit	7
Biscuit With Egg	10
Biscuit With Sausage	13
Biscuit With Sausage, Egg & Cheese	17
French Toast Sticks-5 Sticks	9
Cini-minis-4 rolls (without Vanilla Icing)	11
Hash Brown Rounds-Small	6
Hash Brown Rounds-Large	9

Menu Item	Points
Vanilla Shake - Small	7
Vanilla Shake - Medium	9
Chocolate Shake - Small	7
Chocolate Shake - Small (Syrup added)	8
Chocolate Shake - Medium	9
Chocolate Shake - Medium (Syrup added)	12
Strawberry Shake - Small (Syrup added)	8
Strawberry Shake - Medium (Syrup added)	11
Coca Cola - Medium	6
Diet Coke - Medium	0
Sprite - Medium	5
Tropicana Orange Juice	3
Coffee	0
Reduced Fat Milk-2% Milk Fat	3