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A New Year A New Beginning with Losingtogether
Points Udates for 2002

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food lists: In alphabetical Order

These food lists were designed for quick and easy "offline" reference. The ordering of some foods names may be slightly different on these printable versions than in the online database.
A. Food Portion POINTS Alcoholic
beverages:
beer, light 1 can or bottle (12 fl oz) 2
beer, regular 1 can or bottle (12 fl oz) 3
champagne 1 small glass (4 fl oz) 2
highball 1 (6 fl oz) 3
liquor (brandy, gin, rum, scotch,
tequila, vodka, whiskey) 1 jigger (11/2 fl oz) 2
wine 1 small glass (4 fl oz) 2
Almonds 22 nuts (1 oz) 4
Apple juice or cider 1/2 cup 1 Apples
dried 1/4 cup (3/4 oz) 1
fresh 1 large (8 oz) 1 small (4 oz) 2 1
Applesauce, unsweetened 1 cup 2
Apricots
dried 6 halves (3/4 oz) 1
fresh 3 (4 oz) 1
Artichoke hearts 1 cup 1
Asparagus 12 spears or 1 cup 0
Avocado 1/4 (2 oz) 2
Bacon, cooked, crisp 3 slices 4
Bagel, any type 1 small or 1/2 large (2 oz) 3
Bagel, with cream cheese and lox 1 large 12
Banana 1 (6 oz) 2
Barbecue sauce 1/4 cup 1
Barley, cooked 1 cup 3
Beans, cooked:
baked 1/2 cup 5
baked, vegetarian, canned 1/2 cup 2
black 1/2 cup 2
cannellini 1/2 cup 1
garbanzo 1/2 cup 2
green or wax 1 cup 0
kidney 1/2 cup 1
lima 1/2 cup 1
navy 1/2 cup 2
pinto 1/2 cup 2
pork and beans, canned 1/2 cup 2
refried 1/2 cup 3
refried, fat-free or regular, canned 1/2 cup 2
soybeans 1/2 cup 3
white 1/2 cup 2
Beef:
ground 1 patty (3 oz) 6
ground, lean 1 patty (3 oz) 6
lean 1 slice or 1/2 cup cubed or shredded (2 oz) 3
regular 1 slice or 1/2 cup cubed or shredded (2 oz) 4
steak 1 small (4 oz) 10
steak, lean 1 small (4 oz) 7 Beef stew 1 cup 5
Beer:
light 1 can or bottle (12 fl oz) 2
regular 1 can or bottle (12 fl oz) 3
Beets 1 cup 0
Biscotti 8 mini, 2 small, or 1 regular (1 oz) 3 Biscuits:
homemade 1 small (2" diameter) 3
refrigerated 1 small (2 1/2" diameter) or 1/2 large 2 Blackberries 1 cup 1
Blintz, cheese 1 5
Blueberries 1 cup 1
Bologna, any type 1 slice (1 oz) 2
Brandy 1 jigger (11/2 fl oz) 2
Bratwurst 2 oz 5
Breads:
ny type(other than those listed here) 1 slice (1 oz) 2
corn 2" square 3
garlic 1 slice (1 oz) 5
high-fiber (3 g or more dietary fiber per slice) 1 slice (1 oz) 1
pita, any type 1 small or 1/2 large (1 oz) 1 reduced-calorie, any type 2 slices (1 1/2 oz) 1
Bread crumbs, dried 3 Tbsp 2
Broccoli 1 cup 0
Brownie 1 (2" square) 5
Brussels sprouts 1 cup 0
Buffalo wings, cooked 3 9
Bulgur, cooked 1 cup 2
Burritos:
bean 1 medium (8") 8
bean 1 small (6") 5
bean and cheese, store-bought 1 6
Butter, regular or whipped 1 tsp 1
Cabbage 1 cup 0
Cakes:
angel food 1/16 of 10" tube 2
pound 1 slice (5"x3"x1") 8
with icing, homemade 1/12 of 9" layer cake or 3" square 12
with icing, store-bought 1 slice (3 oz) 7 Candies:
chocolate 2 assorted pieces,
1/2 candy bar, or 2 Tbsp chips (1 oz) 3
fudge, plain 1 piece (1"x2") 3
hard 1 oz 2
Cantaloupe 1/4 melon (8 oz) or 1 cup 1 Cappuccino:
made with fat-free milk 1 grande (16 fl oz) 2
made with low-fat milk 1 grande (16 fl oz) 3
made with whole milk 1 grande (16 fl oz) 4
Caraway Seeds 1 tsp 0
Carrots:
cooked 1 cup 1
raw 1 cup 0 Cashews 14 nuts (1 oz) 4
Cauliflower 1 cup 0
Celery 1 cup 0
Cereals, cooked:
cream of rice 1 cup 3
cream of wheat 1 cup 2
farina 1 cup 2
grits 1 cup 3
oatmeal 1 cup 2
Cereals, ready-to-eat:
any type (other than those listed here) 1 cup 2 raisin bran 3/4 cup 2
fortified 1 cup 2
frosted 1 cup 3
granola 1/2 cup 4
granola, low-fat 1/2 cup 3
nuggets 1/2 cup 3
puffed 1 cup 1
shredded wheat 1 biscuit 1
wheat germ 3 Tbsp 1
Cereal bars:
fat-free 1 2
regular 1 3
granola bar, any type (other than those listed here) 1 granola bar, chocolate-covered 1 4
granola bar, reduced-calorie 1 2
Champagne 1 small glass (4 fl oz) 2
Cheeses:
cottage 2 Tbsp 1
- fat free 1 cup 3
- low-fat (1%) 1 cup 3
- reduced-fat (2%) 1 cup 4
- regular (4%) 1 cup 6
cream 2 Tbsp 1
- fat free 4 Tbsp 1
- light 2 Tbsp 2
- regular (4%) 1 Tbsp 1
feta 1/4 cup (1 1/3 oz) 3
hard or semisoft, dairy or soy 2 Tbsp 1
- fat-free 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) 1
- low-fat 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) 2
- regular 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) 3
hard or semisoft, dairy or soy,
slice 2 Tbsp 1
- fat-free 1 slice (3/4 oz) 1
- low-fat 1 slice (3/4 oz) 2
Neufchatel 1 Tbsp (1/2 oz) 1
pot 1 cup 3
ricotta 2 Tbsp 1
- fat-free 1 cup 4
- part-skim 1 cup 8
- whole 1 cup 11
Cheeseburger on bun,
fast food 1 average 9
Cheese sandwich, grilled, restaurant-type 1 13
Cheese sauce 1/4 cup 2
Cheese twists or balls 1 1/2 cups (1 oz) 4 Cherries:
dried 1/4 cup (1 1/2 oz) 2
fresh 1 cup 2
Chicken:
buffalo wings, cooked 3 9
canned 1/2 cup (4 oz) 4
dark meat, cooked 1 slice or 1/2 cup cubed or shredded (2 oz) 3
light meat, cooked 1 slice or 1/2 cup cubed or shredded (2 oz) 2
nugget-style, fried, fast food 6 pieces 8 parmigiana, with sauce 5 oz with 1/2 cup sauce 10 pieces, cooked (weights with bone unless otherwise stated)
- breast, without skin and bone 1 (3 oz) 3
- breast, without skin 1 (4 1/2 oz) 3
- breast, with skin 1 (4 1/2 oz) 5
- drumstick, without skin 1 (1 1/2 oz) 1
- drumstick, with skin 1 (4 1/2 oz) 3
- thigh, without skin 3 oz 3
- thigh, with skin 3 oz 4
salad 1/2 cup 6
sandwich, grilled, fast food 1 9
Chili con carne, with or without beans 1 cup 8
Chili dog on roll 1 10
Chili sauce 1 Tbsp 0
Chinese vegetables with:
beef 1 cup 6
chicken 1 cup 5
pork 1 cup 7
shrimp or tofu 1 cup 4
Chips:
corn 10 large or 30 small (1 oz) 4
potato, baked 1 medium 2
potato, regular 14 (1 oz) 4
tortilla 12 (1 oz) 3
Chocolate: 1 oz 1 medium candy bar, or 1 oz chips ) 3 5 Clementine 1 large 1
Cocktail sauce 1/4 cup 1
Cocoa, hot, instant:
regular 6 fl oz 2
fat-free 6 fl oz 1
no sugar added 6 fl oz 1
Coffee, black, without sugar 1 cup 0
Coleslaw 1/2 cup 4
Cookies:
any type (other than those listed here) 2 small 3 gingersnaps 2 (1/2 oz) 1
Corn:
kernels or cream-style 1 cup 3
on the cob 1 small ear (5") 1
Corn bread 2" square 3
Corn chips 10 large or 30 small (1 oz) 4
Cornmeal, cooked 1/4 cup 4
Couscous (semolina), cooked 1 cup 3
Crackers, snack any type (other than those listed here) 1 oz 3
fat-free 7 1
graham 2 (21/2" squares) or 2 Tbsp crumbs 1
matzo 1 board 2
melba toast 6 rounds or 4 slices 2
rice cakes, plain 2 regular or 6 mini 1
saltines 6 2
Cranberries:
dried 1/4 cup (1 1/2 oz) 2
fresh 11/2 cups 1
Cranberry juice cocktail:
low-calorie 1 cup 1
regular 1/2 cup 1 C
Cranberry sauce 1/4 cup 2
Cream:
light 2 Tbsp 2
half and half 2 Tbsp 1
sour, fat-free 1/4 cup 1
sour, light 3 Tbsp 1
sour, regular 1 Tbsp 1
whipped cream or topping,
aerosol or frozen 1/4 cup 1
whipping, heavy or light 2 Tbsp 3
Creamer:
nondairy, liquid 2 Tbsp 1
nondairy, powder 1 Tbsp 1
fat-free, liquid,
flavored 2 Tbsp 1
Croutons, packaged:
fat-free 1/2 cup 2
regular 1/2 cup 3
Cucumber 1 cup 0
Currants:
dried 1/4 cup (1 1/2 oz) 2
fresh 1 cup 1
Dates:
dried 1/4 cup 1
fresh 1 cup 1
Doughnut, plain or glazed 1 (3" diameter) 6
Dressing, salad:
creamy:
- fat-free 2 Tbsp 1
- reduced-calorie 2 Tbsp 2
- regluar 2 Tbsp 4
Itlian-type (other than creamy
Italian):
- fat-free 2 Tbsp 0
- reduced-calorie 2 Tbsp 1
- regluar 2 Tbsp 4
mayonnaise or mayonnaise-type:
- fat-free 4 Tbsp 1
- reduced-calorie 2 tsp 1
- regluar 1 tsp 1
oil, vegetable 1 tsp 1
vinegar 1 tsp 0
Duck, without skin, cooked 1/4 duck (3 1/2 oz) 5
Eggplant 1 cup 0
Eggplant parmigiana, with sauce 1 serving (3" x 4") 13
Egg rolls:
beef or pork 1 (4 1/2" long) 5
chicken or shrimp 1 (4 1/2" long) 4
Eggs:
omelet, cheese 2-egg, 1 8
omelet, ham and cheese 2-egg, 1 9
scrambled 2 or 1/2 cup 5
substitute, fat-free 1/4 cup 1
white 1 0 w
hites 3 1
whole 1 2
Enchiladas:
beef or pork 2 12
cheese 2 10
chicken 2 9
Endive 1 cup 0
English muffins:
regular, any type 1 2
light 1 1
Escarole 1 cup 0
Fajitas:
beef 2 12
chicken 2 8
pork 2 13
Falafel in pita 1
large pita with 4 falafel patties 10
Falafel patties 4 (each 2" diameter) 7
Fish and shellfish:
fish, canned, drained:
- anchovies 6 (3/4 oz) 1
- salmon 1/2 cup (4 oz) 4
- sardines 5 (2 oz) 3
- tuna, canned in oil, drained 1/2 cup (4 oz) 5
- tuna, canned in water 1/2 cup (4 oz) 3
fish, fresh, cooked without
added fat:
- catfish 1 fillet (6 oz) 6
- cod 1 fillet (6 oz) 4
- halibut 1 fillet or steak (6 oz) 5
- herring 1 oz 1
- salmon 1 fillet or steak (6 oz) 7
- snapper 1 fillet (6 oz) 4
- sole 1 fillet (6 oz) 4
- swordfish 1 fillet or steak (6 oz) 4
- trout, rainbow 1 fillet (6 oz) 6
- tuna 1 fillet or steak (6 oz) 6
fish, fried 1 fillet (6 oz) 12
shellfish, canned, any type
(meat only), drained 1/2 cup 2
shellfish, fresh (meat only),
cooked without fat:
- clams 1/2 cup (2 oz) 2
- crab 1/2 cup (2 oz) 1
- crayfish 1/2 cup (2 oz) 1
- lobster 1/2 cup (2 oz) 1
- oysters 1/2 cup (2 oz) 2
- scallops 1/2 cup (2 oz) 1
- shrimp 1/2 cup (2 oz) 1
sticks, breaded, frozen 4 4
tuna salad 1/2 cup 7
Fish and cheese sandwich, fried, fast food 1 13
Flour, any type 3 Tbsp 1
Frankfurter:
beef or pork, fat-free 1 (1 3/4 oz) 1
beef or pork, light 1 (1 3/4 oz) 2
beef or pork, regular 1 (2 oz) 5
turkey 1 (2 oz) 3
roll or bun 1 (2 oz) 3
French fries, homemade 20 (each about 4 1/2" long) 10 French toast 2 slices 7
Fruit,
dried, mixed 1/4 cup (1 1/2 oz) 2
Fruit butter 1 Tbsp 1
Fruit salad 1 cup 2
Fruit, spreadable 1 1/2 Tbsp 1
Fudge, plain 1 piece (1"x2") 3
Garlic bread 1 slice (1 oz) 5
Gin 1 jigger (1 1/2 fl oz) 2
Gingersnap cookies 2 (1/2 oz) 1
Graham crackers 2 (2 1/2" squares) or 2 Tbsp crumbs 1 Grapefruit:
juice 1/2 cup 1
sections 1 cup 2
whole 1 large (16 oz) 1 small (8 oz) 2
Grape juice 1/2 cup 2
Grapes 1 cup 1
Gravy:
brown 1/4 cup 2
cream 1/4 cup 4
Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup 0
Guacamole 1/4 cup 2
Gum, chewing 1 piece 0
Half and half 2 Tbsp 1
Ham, cooked 1 slice or 1/2 cup cubed or shredded (2 oz) 3 Hamburger:
meat (see Beef, ground)
on bun, fast food 1 small 6
roll or bun 1 (2 oz) 3
Hearts of palm (palmetto) 1 cup 0
Highball 1 (6 fl oz) 3
Honey 1 Tbsp 1
Honeydew melon 1/8 melon (6 oz) or 1 cup 1
Hot dog:
chili dog on roll 1 10
beef or pork, fat-free 1 (1 3/4 oz) 1
beef or pork, light 1 (1 3/4 oz) 2
beef or pork, regular 1 (2 oz) 5
turkey 1 (2 oz) 3
roll or bun 1 (2 oz) 3
Hummus 1/4 cup 3
Ice cream:
fat-free, no sugar added 1 scoop or 1/2 cup 2
fat-free, sweetened with sugar 1 scoop or 1/2 cup 2 light 1 scoop or 1/2 cup 3
premium 1 scoop or 1/2 cup 7
regular 1 scoop or 1/2 cup 4
Ice cream cone, plain or sugar 1 small 1
Ice cream sandwich 1 4
Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping 8
Jam 1 Tbsp 1
Jelly 1 Tbsp 1
Jerusalem artichokes (sunchokes) 1 cup 2
Jicama 1 cup 1
Kasha (buckwheat groats), cooked 1 cup 3
Ketchup 1/4 cup 1
Kiwi fruit 1 (4 oz) 1
Knish, potato 1 (3 1/2" square) 6
Knockwurst 2 oz 5
Lamb, cooked:
lean 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 3
regular 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 4
Lasagna, with meat 1 serving (4" x 21/2") or 1 cup 6 Latte:
made with fat-free milk 1 tall (12 fl oz) 2
made with low-fat milk 1 tall (12 fl oz) 4
made with whole milk 1 tall (12 fl oz) 5
Leeks 1 cup 0
Lentils, cooked 1/2 cup 2
Lettuce 1 cup 0
Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (11/2 fl oz) 2
Liver, cooked:
beef 1 slice or 1/2 cup (2 oz) 2
chicken 1/2 cup (2 oz) 2
Lo mein, any type 1 cup 8
Luncheon meat:
lean (3 g fat or less per oz) 1 slice (1 oz) 1 regular (4 g fat or more per oz) 1 slice (1 oz) 2
Macaroni 1 cup cooked or 1 1/2 oz uncooked 4
Macaroni and cheese, package mix 1 cup prepared 9
Mandarin orange 1 (6 oz) 1
Mango 1 (8 oz) 2
Margarine:
fat-free 4 Tbsp 1
reduced-calorie 2 tsp 2
regular 1 tsp 1
Marinara sauce 1/2 cup 3
Matzo 1 board 2
Mayonnaise:
fat-free 4 Tbsp 1
reduced-calorie 2 tsp 1
regular 1 tsp 1
Meal replacement/supplement products:
bar for weight loss 1 (1 oz) 3
drink 1 cup 5
drink for weight-loss (prepared from powder using fat-free milk,or canned) 1 cup 3
Meatballs:
without sauce 2 (1 1/4" diameter) 10
with tomato sauce 2 (11/4" diameter) with 1/2 cup sauce 13 Meat loaf: 1 slice (5/8" thick) 6
Melba toast:
6 rounds or 4 slices 1
Melon, honeydew 1/8 melon (6 oz) or 1 cup 1 Milk:
buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup 2
evaporated, fat-free or low-fat 1/2 cup 2 evaporated, whole 1/2 cup 4
fat-free 1 cup 2
instant nonfat dry powder 1/3 cup 2
low-fat or light (1/2% or 1%) 1 cup 2
reduced-fat (2%) 1 cup 3
soy milk:
- fat-free 1 cup (8 fl oz) 2
- regular 1 cup (8 fl oz) 3
sweetened condensed 1/2 cup 11
whole 1 cup 4
Muffins:
any type (other than those listed here) 1 large (3" diameter) 6
English, light 1 1
English, regular 1 2
Mushrooms:
fresh 1 cup 0
marinated 1/2 cup 3
Nachos, cheese 4 8
Nectar, any type 1/2 cup 1
Nectarine 1 (4 oz) 1
Noodles, cooked:
cellophane 1 cup 3
egg 1 cup 4
Oil, vegetable 1 tps 1
Okra 1 cup 0
Olives 10 small or 6 large (1 oz) 1
Omelets:
cheese 2-egg, 1 8
ham and cheese 2-egg, 1 9
Onion rings, fast food 1 medium serving 10
Onions 1 cup 1
Orange:
juice 1/2 cup 1
orange-grapefruit juice 1/2 cup 1
sections 1 cup 1
whole 1 (5 oz) 1
Pancake, homemade 1 (4" diameter) 3
Papaya 1/2 (8 oz) or 1 cup 1
Parsnips 1 cup cooked 2
Pasta 1 cup cooked or 1 1/2 oz uncooked 4
Pasta sauce, bottled, any type 1/2 cup 2 Pastrami:
beef 1 slice (1 oz) 3
turkey 1 slice (1 oz) 1
Peaches:
canned, unsweetened 1 cup 2
fresh 1 (6 oz) 1
Peanut butter 1 Tbsp 2
Peanuts 40 nuts (1 oz) 4
Pears:
canned, unsweetened 1 cup 2
fresh 1 (6 oz) 1
Peas, cooked:
black-eyed (cowpeas) 1/2 cup 1
chick 1/2 cup 2
green 1 cup 2
snow (Chinese pea pods) 1 cup 1
split 1/2 cup 2
sugar snap 1 cup 0
Pecans 14 halves (1 oz) 5
Peppers 1 cup 0
Persimmon 1 (6 oz) 2
Pickles:
sweet 2 large 1 unsweetened 1 cup or 1 medium 0
Pie crust, any type, refrigerated or frozen 1/8 of 9" pie crust 2
Pies:
fruit, one-crust 1/8 of 9" pie 6
fruit, two-crust 1/8 of 9" pie 9
meringue 1/8 of 9" pie 10
Pierogies:
cabbage, cheese, or potato 3 (each 3 1/2") 7
meat 3 (each 3 1/2") 8
Pineapple:
chunks, canned, unsweetened 1 cup 2
fresh 1/4 (12 oz) or 1 cup 1
Pineapple juice 1/2 cup 1
Pita, any type 1 small or 1/2 large (1 oz) 1
Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") 4
Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") 5
Pizza crust dough, refrigerated, frozen, or ready-made 1 oz 2
Plantain 1 cup 3
Plums 2 (4 oz) 1
Popcorn:
air-popped 3 cups 1
microwave-popped, light 3 cups 1
microwave-popped, reduced-fat
(94% fat-free) 5 cups 1
microwave-popped, regular 3 cups 3
movie popcorn, without butter 3 cups 3
oil-popped 3 cups 3
Poppy seeds 1 tsp 0
Pork:
lean 1 slice, or 1/2 cup cubed or shredded (2 oz) 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) 5 Pork and beans, canned 1/2 cup 2
Potatoes:
French fries, homemade 20 (each about 41/2" long) 10
mashed 1/2 cup 2
salad 1/2 cup 7
sweet 1 large (8 oz cooked) or 1 cup 4
white or red 1 large (8 oz cooked) or 1 cup 4
white or red 1 small (2" diameter or 3 oz cooked) 1
Potato chips:
baked 1 oz 2
regular 14 (1 oz) 4
Preserves 1 Tbsp 1
Pretzels:
hard or Bavarian 1 (3/4 oz) 2
rods 2 (3/4 oz) 2
soft 1 (2 1/2 oz) 3
sticks 45 (3/4 oz) 2
twists, regular 7 (3/4 oz) 2
twists, small 15 (3/4 oz) 2
Prune juice 1/2 cup 2
Prunes 2 (3/4 oz) 1
Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup 2
Pumpkin 1 cup 0
Pumpkin seeds 1 Tbsp 2
Quesadilla (6" diameter) 5
Radishes 1 cup 0
Raisins 1/4 cup (1 1/2 oz) 2
Raspberries 1 1/2 cup 1
Ravioli, with tomato sauce
cheese 8 pieces with 1/2 cup sauce 16
meat 8 pieces with 1/2 cup sauce 14
Ribs (see Spareribs)
Rice, cooked:
brown 1 cup 4
fried, with beef, chicken, pork,shrimp, or plain 1 cup 8
Spanish 1 cup 5
white 1 cup 4
Rice cakes, plain 2 regular or 6 mini 1
Rice drinks:
any type (other than those listed here) 1 cup (8 fl oz) 3
chocolate 1 cup (8 fl oz) 4
fat-free 1 cup (8 fl oz) 2
Rolls:
dinner 1 (2 oz) 3
hamburger 1 (2 oz) 3
frankfurter 1 (2 oz) 3
hard 1 (2 oz) 3
hot dog 1 (2 oz) 3
high-fiber (3 g or more dietary
fiber per roll) 1 (2 oz) 1
Rum 1 jigger (1 1/2 fl oz) 2
Salad dressings (see Dressings)
Salads:
Caesar 3 cup 7
chef's, no dressing 4 cups 6
chicken 1/2 cup 6
coleslaw 1/2 cup 4
fruit 1 cup 2
mixed greens 1 cup 0
potato 1/2 cup 7
side, without dressing, fast food 1 serving 0 spinach, with dressing 2 cups 7
three-bean, canned 1/2 cup (4 1/2 oz) 1
tuna 1/2 cup 7
Salami, any type 1 slice (1 oz) 2
Salsa 1/2 cup 0
Saltines 6 2
Sanwhiches:
bagel, with cream cheese and lox 1 large 12
cheese, grilled, restaurant-style 1 13
cheeseburger on bun, fast food 1 small 8
chicken, grilled, fast food 1 9
falafel in pita 1
large pita with 4 falafel patties 13
fish and cheese, fried, fast food 1 13
hamburger on bun, fast food 1 small 6
Sauerkraut 1 cup 0
Sausage, beef or pork, cooked 1 link or patty or 1 oz 3 Scallions 1 cup 0
Scotch 1 jigger (1 1/2 fl oz) 2
Seitan 2 slices (2 oz) or 2 Tbsp prepared mix 1
Sesame seeds 1 tsp 0
Shellfish:
canned, any type (meat only),
drained 1/2 cup 2
fresh (meat only), cooked without fat:
- clams 1/2 cup (2 oz) 2
- crab 1/2 cup (2 oz) 1
- crayfish 1/2 cup (2 oz) 1
- lobster 1/2 cup (2 oz) 1
- scallops 1/2 cup (2 oz) 1
- shrimp 1/2 cup (2 oz) 1
Soft drinks:
club soda 1 can or bottle (12 fl oz) 0
diet, any flavor 1 can or bottle (12 fl oz) 0 seltzer, unsweetened 1 can or bottle (12 fl oz) 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) 3
Sorbet, any flavor 1 scoop or 1/2 cup 2
Soups:
bouillon, any type 1 cup 0
broth, any type 1 cup 0
chicken noodle 1 cup 3
egg drop 1 cup 1
hot and sour 1 cup 2
lentil 1 cup 3
mushroom, cream of, canned(made with fat-free milk) 1 cup 2
onion soup mix 1 cup prepared or 1/4 envelope 1 tomato, canned (made with water) 1 cup 1
vegetable 1 cup 2
Sour cream:
fat-free 1/4 cup 1
light 3 Tbsp 2
regular 1 Tbsp 1
Soy products:
seitan 2 slices (2 oz) or 2 Tbsp prepared mix 1 soybean nuts 1/4 cup (1 oz) 3
soybeans, cooked 1/2 cup 3
soy milk: 1/2 cup 2
- fat-free 1 cup (8 fl oz) 2
- regular 1 cup (8 fl oz) 3
soy yogurt:
- flavored 3/4 cup (6 oz) 3
- plain 3/4 cup (6 oz) 3
tempeh (fermented soybean cake) 1/4 cup (1 oz) 2 textured vegetable protein 1/3 cup (3/4 oz dry) 1 tofu:
- frozen 1/2 cup 5
- low-fat 1/3 cup, 1/5 block, or 3 oz 1
- regular, firm 1/3 cup, 1/5 block, or 3 oz 2
- regular, soft 1/3 cup, 1/5 block, or 3 oz 1
Soy sauce 1 Tbsp 0
Spaghetti 1 cup cooked or 11/2 oz uncooked 3
Spaghetti sauce, bottled, any type 1/2 cup 2
Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs 16
Spareribs:
barbecued 4 (each 4" long) 8
Chinese, barbecued 2 (each 4" long) 4
Spinach 1 cup 0
Spinach salad, with dressing 2 cups 7
Spreadable fruit 1 1/2 Tbsp 1
Sprouts:
alfalfa 1 cup 0
bean 1 cup 0 Squash:
spaghetti 1 cup 0
summer 1 cup 0
winter 1 cup 1
zucchini 1 cup 0
Steak sauce 1 Tbsp 0
Stir-fry with garlic or black bean sauce:
beef or pork 1 cup 8
chicken or shrimp 1 cup 7
Strawberries 1 1/2 cups 1
Stuffing mix, bread, 1/2 cup prepared 4
Sugar, any type 1 Tbsp 1
Sunflower seeds 1 Tbsp 1
Sushi, maki, nigiri, or nori maki 4 pieces 2
Sweet and sour:
beef or pork 1 cup 12
chicken or shrimp 1 cup 10
Sweet and sour sauce 2 Tbsp 1
Syrup:
low-calorie 2 Tbsp 1
regular (maple, pancake, or chocolate) 1 Tbsp 1
Tabouli 1/2 cup 4
Tacos:
beef, fast food 1 5
sauce 1 Tbsp 0
shells, store-bought 2 2
Tahini 2 Tbsp 2
Tangerine 1 large or 2 small (6 oz) 1
Tartar sauce 1 Tbsp 2
Tea, black, without sugar 1 cup 0
Tempeh (fermented soybean cake) 1/4 cup (1 oz) 2 Tempura:
shrimp 4 jumbo shrimp 12
vegetable 1 cup 8
Tequila 1 jigger (11/2 fl oz) 2
Teriyaki:
beef 2 slices (4 oz) 7
chicken 2 slices (4 oz) 6
fish 4 oz 5
sauce 1 Tbsp 0
Textured vegetable protein 1/3 cup (3/4 oz dry) 1 Tofu:
frozen 1/2 cup 5
low-fat 1/3 cup, 1/5 block, or 3 oz 1
regular, firm 1/3 cup, 1/5 block, or 3 oz 2 regular, soft 1/3 cup, 1/5 block, or 3 oz 1 Tomatoes:
dried (not packed in oil) 1/4 cup 0
fresh or canned 1 cup 0
paste 2 Tbsp 0
puree or sauce 1/2 cup 0
Tomato or mixed vegetable juice 1 cup 1
Tomato sauce, Italian 1/2 cup 3
Tortillas:
corn 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter), or 1 oz 1
flour 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter), or 1 oz 2
Tortilla chips 12 (1 oz) 3
Tortoni 1 serving 7
Tostadas:
beef 1 10
chicken 1 8
shells, store-bought 2 2
Tuna
canned in oil, drained 1/2 cup (4 oz) 5
canned in water, drained 1/2 cup (4 oz) 3
fresh, cooked 1 fillet or steak (6 oz) 5
salad 1/2 cup 7
Turkey, cooked: 1
dark meat 1 slice or 1/2 cup cubed or shredded (2 oz) 3
ground 1 patty (3 oz) 5
ground 1/2 cup (2 oz) 3
ground, lean 1 patty (3 oz) 4
ground, lean 1/2 cup (2 oz) 3
light meat 1 slice or 1/2 cup cubed or shredded (2 oz) 2 Turnips 1 cup 0
Veal, cooked:
lean 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 3
parmigiana, with sauce 5 oz with 1/2 cup sauce 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 4
Vegetable juice, mixed 1 cup 0
Vegetarian meat substitutes:
breakfast links (sausage-type) 2 (1 1/2 oz) 3 breakfast patty (sausage-type) 1 (1 oz) 1
breakfast strips 4 (1 oz) 3
burger 1 (2 3/4 oz) 2
burger, fat-free 1 (2 3/4 oz) 1
seitan 2 slices (2 oz) or 2 Tbsp prepared mix 1 tempeh (fermented soybean cake) 1/4 cup (1 oz) 2 textured vegetable protein, 1/3 cup (3/4 oz dry) 1
Vodka 1 jigger (1 1/2 fl oz) 2
Waffles, any type,
low-fat, frozen 2 (4" round or square) 3
Walnuts 14 halves (1 oz) 5
Watercress 1 cup 0
Watermelon 2" slice or 1 cup 1
Water or mineral water 1 cup 0
Wheat germ 3 Tbsp 3
Whiskey 1 jigger (11/2 fl oz) 2
Wine 1 small glass (4 fl oz) 2
Yam 1 large (10 oz uncooked) 6
Yogurt:
fat-free, sweetened with sugar:
- flavored (vanilla, lemon, coffee) 1 cup 3
- fruit-flavored 1 cup 4
- plain 1 cup 2
light (artificially sweetened) 1 cup 2
low-fat, sweetened with sugar:
- flavored (vanilla, lemon, coffee) 1 cup 4
- fruit-flavored 1 cup 5
- plain 1 cup 3
soy yogurt:
- flavored 3/4 cup (6 oz) 3
- plain 3/4 cup (6 oz) 3
Yogurt, frozen:
fat-free, no sugar added 1 scoop or 1/2 cup 2
fat-free, sweetened with sugar 1 scoop or 1/2 cup 2 low-fat 1 scoop or 1/2 cup 3
Yogurt drink 1 cup 5
Ziti, baked (without meat) 1 cup 6
Zucchini 1 cup 0

Restaurant and ethnic Chinese food Food Portion POINTS

Chinese vegetables with:
Beef 1 cup 6
Chicken 1 cup 5
Pork 1 cup 7
Shrimp or Tofu 1 cup 4
Egg drop soup 1 cup 1
Egg rolls:
Beef or Pork 1 (4 1/2" long) 5
chicken or shrimp 1 (4 1/2" long) 4
Hot and sour soup 1 cup 2
Lo mein, any type 1 cup 8
Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup 8
Spareribs, Chinese, barbecued 2 (each 4" long) 4
Soy sauce 1 tbsp 0
Stir-fry with garlic or black bean sauce
beef or pork 1 cup 8
chicken or shrimp 1 cup 7
Sweet and sour:
beef or pork 1 cup 12
chicken or shrimp 1 cup 10
sweet and sour sauce 1 tbsp 2

Fast Food Food Portion POINTS

Bean burrito 1 8
Cheeseburger on bun 1 small 8
Chicken pieces (nugget-style), fried 6 pieces 8
Chicken sandwich, grilled 1 6
Fish and cheese sandwich, fried 1 13
Hamburger on bun 1 small 6
Milk shake, any flavor 1 10
Onion rings 1 serving 10
Side salad, without dressing 1 0
Beef taco, hard or soft 1 5

Hispanic Food Food Portion POINTS

Beans, refried 1/2 cup 3
Burritos, bean 1 medium (8") 1 small (6") 8 5 Enchiladas:
beef or pork 2 12
cheese 2 10
chicken 2 9
Fajitas:
beef 2 12
chicken 2 8
pork 2 13
Guacamole 1/2 cup 2
Nachos, cheese 4 8
Quesadilla, cheese 1 (1/2 of 6" diameter) 5
Salsa 1/2 cup 0
Spanish rice 1 cup 5
Tortillas:
corn 2 (4" diameter), 1
(6" diameter), 1/2 (10" diameter), or 1 oz 1
flour 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter), or 1 oz 2
Tortilla chips 12 (1 oz) 3
Tostadas:
beef 1 10
chicken 1 8

Italian Food Food Portion POINTS
Biscotti 8 mini, 2 small,or 1 regular (1 oz) 3
Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce 10 Eggplant parmigiana, with sauce 1 serving (3" x 4") 13 Garlic bread 1 slice (1 oz) 5
Lasagna, with meat 1 serving (4"x 21/2") or 1 cup 6 Marinara sauce 1/2 cup 3
Pasta, cooked 1 cup 4
Pizza, cheese, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") 4
Pizza, one-meat topping, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") 5
Ravioli, with tomato sauce:
cheese 8 pieces with 1/2 cup sauce 16
meat 8 pieces with 1/2 cup sauce 14
Spaghetti, cooked 1 cup 3
Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs 6
Tortoni 1 serving 7
Veal parmigiana, with sauce 5 oz with 1/2 cup sauce 12 Ziti, baked (without meat) 1 cup 6

Japanese food Food Portion POINTS

Rice, fried, plain 1 cup 8
Sushi, maki, nigiri, or nori maki 4 pieces 2
Sushi, maki, nigiri, or nori maki 4 pieces 2 Tempura:
shrimp 4 jumbo shrimp 12
vegetable 1 cup 8
Teriyaki:
beef 2 slices (4 oz) 7
chicken 2 slices (4 oz) 6
fish (4 oz) 5
sauce 1/4 cup 1

Jewish food Food Portion POINTS

Bagel, any type 1 small or 1/2 large (2 oz) 3
Bagel, with cream cheese and lox 1 large 12
Blintz, cheese 1 5
Knish, potato 1 (3 1/2" square) 6
Matzo 1 board 2

Middle Eastern food Food Portion POINTS

Falafel in pita 1 large pita with 4 falafel patties 10 Falafel patties 4 (each 2" diameter) 7
Hummus 1/4 cup 3
Pita, any type 1 small or 1/2 large (1 oz) 1
Tabouli 1/2 cup 4
Tahini 2 Tbsp 2

0-POINTS Food List 0-POINTS Per Cup

asparagus
beans (green or wax)
beets
broccoli
brussels sprouts
cabbage carrots (raw)
cauliflower
celery
cucumber
eggplant
endive
escarole
fast food side salad (without dressing)
greens
hearts of palm
leeks
lettuce
mixed green salad (without dressing)
mixed vegetable juice
mushrooms (fresh)
okra peppers (all varieties)
pickles (unsweetened)
pumpkin
radishes
salsa
sauerkraut
scallions
snow peas
spinach
sprouts
squash (spaghetti, summer, and zucchini)
sugar
snap peas
tomatoes
turnips
watercress

0-POINTS Condiments Use the following items to add flavor to foods:
capers
extracts
flavorings
gelatin (unflavored)
herbs
horseradish
hot sauce (pepper sauce)
lemon juice
lime juice (no sugar added)
mustard
nonstick cooking or baking spray
relish
spices
sugar substitutes
vinegar
Worcestershire sauce