food lists: everyday, ethnic and 0-POINTS

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 2
oz)
• beer, regular 1 can or bottle (12 fl 3
oz)
• champagne 1 small glass (4 fl oz) 2
• highball 1 (6 fl oz) 3
• liquor (brandy, gin, rum, scotch, 1 jigger (11/2 fl oz) 2
tequila, vodka, whiskey)
• 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) 2
1 small (4 oz) 1
Applesauce, unsweetened 1 cup 1
Apricots
• dried 6 halves (3/4 oz) 1
• fresh 3 (4 oz) 1
Artichoke hearts 1 cup 1
Asparagus 12 spears or 0
1 cup
Avocado 1/4 (2 oz) 2

B.
Food Portion POINTS

Bacon, cooked, crisp 3 slices 4

Bagel, any type 1 small or 3
1/2 large (2 oz)
Bagel, with cream cheese and 1 large 12
lox
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 1
• 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, 1/2 cup 2
canned
• 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 3
1/2 cup cubed or shredded
(2 oz)
• regular 1 slice or 4
1/2 cup cubed or shredded
(2 oz)
• steak 1 small (4 oz) 10
• steak, lean 1 small (4 oz) 5
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, 3
2 small, or
1 regular (1 oz)
Biscuits:
 • homemade 1 small (2" diameter) 3
• refrigerated 1 small (2 1/2" diameter) or 2
1/2 large
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:
• any type (other than those 1 slice (1 oz) 2
listed here)
• corn 2" square 3
• garlic 1 slice (1 oz) 5
• high-fiber (3 g or more 1 slice (1 oz) 1
dietary
fiber per slice)
• pita, any type 1 small or 1
1/2 large (1 oz)
• 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- 1 6
bought
Butter, regular or whipped 1 tsp 1

C.
Food Portion POINTS

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 12
3" square
• with icing, store-bought 1 slice (3 oz) 7
Candies:
• chocolate 2 assorted pieces, 4
1/2 candy bar, or
2 Tbsp chips (1 oz)
• fudge, plain 1 piece (1"x2") 3
• hard 1 oz 2
Cantaloupe 1/4 melon (8 oz) or 1
1 cup
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 1 cup 2
listed here)
• 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 1 3
than
those listed here)
• granola bar, chocolate- 1 4
covered
• 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 5
• 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, 1
4 Tbsp shredded, or
3 Tbsp grated (1 oz)
- low-fat 1" cube, 2
4 Tbsp shredded, or
3 Tbsp grated (1 oz)
- regular 1" cube, 3
4 Tbsp shredded, or
3 Tbsp grated (1 oz)
• hard or semisoft, dairy or 2 Tbsp 1
soy,
slice
- 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, 1 13
restaurant-type
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 1
Chicken:
• buffalo wings, cooked 3 9
• canned 1/2 cup (4 oz) 4
• dark meat, cooked 1 slice or 3
1/2 cup cubed or shredded
(2 oz)
• light meat, cooked 1 slice or 2
1/2 cup cubed or shredded
(2 oz)
• 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 1 (3 oz) 3
bone
- 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 1 cup 8
beans
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 3
1 medium candy bar, or 1 5
oz chips )
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 2 small 3
listed here)
• 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 2
Couscous (semolina), cooked 1 cup 3
Crackers, snack
• any type (other than those 1 oz 3
 listed here)
• fat-free 7 1
• graham 2 (21/2" squares) or 1
2 Tbsp crumbs
• matzo 1 board 2
• melba toast 6 rounds or 2
4 slices
• rice cakes, plain 2 regular or 1
6 mini
• 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
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, 1/4 cup 1
aerosol or frozen
• 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
D.
Food Portion POINTS

Dairy shake, reduced-calorie 1 packet 2

Dates:
• dried 1/4 cup 2
• 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

E.
Food Portion POINTS

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 5
1/2 cup
• substitute, fat-free 1/4 cup 1
• white 1 0
• whites 3 1
• whole 1 2
Enchiladas:
• beef or pork 2 11
• cheese 2 10
• chicken 2 9
Endive 1 cup 0
English muffins:
• regular, any type 1 2
• light 1 1
Escarole 1 cup 0

F.
Food Portion POINTS

Fajitas:
• beef 2 12
• chicken 2 8
• pork 2 13
Falafel in pita 1 large pita with 4 falafel 10
patties
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 1/2 cup 2
(meat only), drained
• 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, 1 13
fast food
Flour, any type 1 cup 9
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" 10
long)
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

G.
Food Portion POINTS

Garlic bread 1 slice (1 oz) 5

Gin 1 jigger (1 1/2 fl 2
oz)
Gingersnap cookies 2 (1/2 oz) 1
Graham crackers 2 (2 1/2" 1
squares) or
2 Tbsp crumbs
Grapefruit:
• juice 1/2 cup 1
• sections 1 cup 2
• whole 1 large (16 oz) 2
1 small (8 oz) 1
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, 1 cup 0
kale, mustard, turnip)
Guacamole 1/4 cup 2
Gum, chewing 1 piece 0

H.
Food Portion POINTS

Half and half 2 Tbsp 1

Ham, cooked 1 slice or 3
1/2 cup cubed or shredded
(2 oz)
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
1 cup
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

I.
Food Portion POINTS

Ice cream:
• fat-free, no sugar 1 scoop or 1/2 cup 2
added
• fat-free, sweetened 1 scoop or 1/2 cup 2
with sugar
• 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 1 small 1
sugar
Ice cream sandwich 1 4
Ice cream sundae 1/2 cup ice cream with syrup, nuts, 8
and whipped topping

J.
Food Portion POINTS

Jam 1 Tbsp 1
Jelly 1 Tbsp 1
Jerusalem artichokes (sunchokes) 1 cup 2
Jicama 1 cup 1

K.
Food Portion POINTS

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

L.
Food Portion POINTS

Lamb, cooked:
• lean 1 slice, 3
1 chop, or
1/2 cup cubed or
shredded (2 oz)
• regular 1 slice, 4
1 chop, or
1/2 cup cubed or
shredded (2 oz)
Lasagna, with meat 1 serving (4" x 21/2") 6
or 1 cup
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, 1 jigger, (11/2 fl oz) 2
tequila, vodka, whiskey)
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

M.
Food Portion POINTS

Macaroni 1 cup cooked or 4

1 1/2 oz uncooked
Macaroni and cheese, package 1 cup prepared 9
mix
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 1 cup 3
from powder using fat-free
milk,
or canned)
Meatballs:
• without sauce 2 (1 1/4" diameter) 10
• with tomato sauce 2 (11/4" diameter) with 13
1/2 cup sauce
Meat loaf: 1 slice (5/8" thick) 6
Melba toast: 6 rounds or 1
4 slices
Melon, honeydew 1/8 melon (6 oz) or 1
1 cup
Milk:
• buttermilk, fat-free, low-fat 1 cup 2
(1%),
or reduced-fat (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 1 large (3" diameter) 6
listed here)
• English, light 1 1
• English, regular 1 2
Mushrooms:
• fresh 1 cup 0
• marinated 1/2 cup 3

N.
Food Portion POINTS

Nachos, cheese 4 8
Nectar, any type 1/2 cup 1
Nectarine 1 (4 oz) 1
Noodles, cooked:
• cellophane 1 cup 4
• egg 1 cup 4

O.
Food Portion POINTS

Oil, vegetable 1 tps 1

Okra 1 cup 0
Olives 10 small or 6 large (1 1
oz)
Omelets:
• cheese 2-egg, 1 8
• ham and cheese 2-egg, 1 9
Onion rings, fast food 1 medium serving 10
Onions 1 cup 0
Orange:
• juice 1/2 cup 1
• orange-grapefruit juice 1/2 cup 1
• sections 1 cup 1
• whole 1 (5 oz) 1

P.
Food Portion POINTS

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 4
1 1/2 oz uncooked
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 0
1 medium
Pie crust, any type, refrigerated or 1/8 of 9" pie crust 2
frozen
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
1 cup
Pineapple juice 1/2 cup 1
Pita, any type 1 small or 1/2 large 1
(1 oz)
Pizza, cheese, restaurant-type, thin 1 slice (1/8 of 12", 4
crust 1/10 of 14", or
1/12 of 16")
Pizza, one-meat topping, restaurant- 1 slice (1/8 of 12", 5
type, thin crust 1/10 of 14", or
1/12 of 16")
Pizza crust dough, refrigerated, 1 oz 2
frozen, or ready-made
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 5 cups 1
(94% fat-free)
• 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 3
1/2 cup cubed or
shredded (2 oz)
• regular 1 slice, or 5
1/2 cup cubed or
shredded (2 oz)
Pork and beans, canned 1/2 cup 2
Potatoes:
• French fries, homemade 20 (each about 41/2" 10
long)
• mashed 1/2 cup 2
• salad 1/2 cup 7
• sweet 1 large (8 oz cooked) 5
or
1 cup
• white or red 1 large (8 oz cooked) 4
or
1 cup
• white or red 1 small (2" diameter 1
or
3 oz cooked)
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 1 cup 3
fat-free or low-fat [1%] milk)
Pumpkin 1 cup 0
Pumpkin seeds 1 Tbsp 2

Q.
Food Portion POINTS

Quesadilla, cheese 1 (1/2 of 6" diameter) 5

R.
Food Portion POINTS

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 16
sauce
• meat 8 pieces with 1/2 cup 14
sauce
Ribs (see Spareribs)
Rice, cooked:
• brown 1 cup 4
• fried, with beef, chicken, pork, 1 cup 8
shrimp, or plain
• Spanish 1 cup 5
• white 1 cup 4
Rice cakes, plain 2 regular or 1
6 mini
Rice drinks:
• any type (other than those 1 cup (8 fl oz) 3
listed here)
• 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 1 (2 oz) 1
fiber per roll)
Rum 1 jigger (1 1/2 fl oz) 2

S.
Food Portion POINTS

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 1 serving 0
food
• 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) 3
Salsa 1/2 cup 0
Saltines 6 2
Sandwiches:
• bagel, with cream cheese 1 large 12
and lox
• cheese, grilled, restaurant- 1 13
style
• cheeseburger on bun, fast 1 small 8
food
• chicken, grilled, fast food 1 9
• falafel in pita 1 large pita with 4 falafel 13
patties
• fish and cheese, fried, fast 1 13
food
 • hamburger on bun, fast 1 small 6
food
Sauerkraut 1 cup 0
Sausage, beef or pork, 1 link or patty or 3
cooked 1 oz
Scallions 1 cup 0
Scotch 1 jigger (1 1/2 fl oz) 2
Seitan 2 slices (2 oz) or 1
2 Tbsp prepared mix
Sesame seeds 1 tsp 0
Shellfish:
• canned, any type (meat 1/2 cup 2
only),
drained
• 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 1 can or bottle (12 fl oz) 3
flavor
Sorbet, any flavor 1 scoop or 2
1/2 cup
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, 1 cup 2
canned
 (made with fat-free milk)
• onion soup mix 1 cup prepared or 1
1/4 envelope
• tomato, canned (made with 1 cup 1
water)
• vegetable 1 cup 2
Sour cream:
• fat-free 1/4 cup 1
• light 3 Tbsp 1
• regular 1 Tbsp 1
Soy products:
• seitan 2 slices (2 oz) or 1
2 Tbsp prepared mix
• 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 1/4 cup (1 oz) 2
soybean cake)
• textured vegetable protein 1/3 cup (3/4 oz dry) 1
• tofu:
- frozen 1/2 cup 5
- low-fat 1/3 cup, 1
1/5 block, or
3 oz
- regular, firm 1/3 cup, 2
1/5 block, or
3 oz
- regular, soft 1/3 cup, 1
1/5 block, or
3 oz
Soy sauce 1 Tbsp 0
Spaghetti 1 cup cooked or 4
11/2 oz uncooked
Spaghetti sauce, bottled, any 1/2 cup 2
type
Spaghetti with marinara 1 cup spaghetti with 1/2 cup 6
sauce sauce
Spaghetti with tomato sauce 1 cup spaghetti, 1/2 cup 16
and meatballs sauce, and 2 meatballs
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 cup 15
Sunflower seeds 1 Tbsp 1
Sushi, maki, nigiri, or nori 4 pieces 2
maki
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, 1 Tbsp 1
or
chocolate)
T.
Food Portion POINTS

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 1
2 small (6 oz)
Tartar sauce 1 Tbsp 2
Tea, black, without sugar 1 cup 0
Tempeh (fermented soybean 1/4 cup (1 oz) 2
cake)
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
1/5 block, or
3 oz
• regular, firm 1/3 cup, 2
1/5 block, or
3 oz
• regular, soft 1/3 cup, 1
1/5 block, or
3 oz
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 1 cup 1
juice
Tomato sauce, Italian 1/2 cup 3
Tortillas:
• corn 2 (4" diameter), 1
1 (6" diameter),
1/2 (10" diameter), or
1 oz
• flour 2 (4" diameter), 2
1 (6" diameter),
1/2 (10" diameter), or
1 oz
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 3
1/2 cup cubed or shredded
(2 oz)
• 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 2
1/2 cup cubed or shredded
(2 oz)
Turnips 1 cup 0

V.
Food Portion POINTS

Veal, cooked:
• lean 1 slice, 3
1 chop, or
1/2 cup cubed or shredded
(2 oz)
• parmigiana, with sauce 5 oz with 1/2 cup sauce 12
• regular 1 slice, 4
1 chop, or
1/2 cup cubed or shredded
(2 oz)
Vegetable juice, mixed 1 cup 0
Vegetarian meat substitutes:
• breakfast links (sausage- 2 (1 1/2 oz) 2
type)
• breakfast patty (sausage- 1 (1 oz) 1
type)
• 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 1
2 Tbsp prepared mix
• tempeh (fermented soybean 1/4 cup (1 oz) 2
cake)
• textured vegetable protein, 1/3 cup (3/4 oz dry) 1
Vodka 1 jigger (1 1/2 fl oz) 2

W.
Food Portion POINTS

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
1 cup
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
Y.
Food Portion POINTS

Yam 1 large (10 oz 6

uncooked)
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 4
• 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

Z.
Food Portion
POINTS

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, 1 cup 8
shrimp, or plain
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 6
Cheeseburger on bun 1 small 8
Chicken pieces (nugget-style), 6 pieces 8
fried
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") 8
1 small (6") 5
Enchiladas:
• beef or pork 2 11
• 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" 5
diameter)
Salsa 1/2 cup 0
Spanish rice 1 cup 5
Tortillas:
• corn 2 (4" diameter), 1
1 (6" diameter),
1/2 (10" diameter),
or
1 oz
• flour 2 (4" diameter), 2
1 (6" diameter),
1/2 (10" diameter),
or
1 oz
Tortilla chips 12 (1 oz) 3
Tostadas:
• beef 1 10
• chicken 1 8
Italian Food
Food Portion POINTS

Biscotti 8 mini, 3
2 small,or
1 regular (1 oz)
Chicken parmigiana, with 5 oz with 1/2 cup sauce 10
sauce
Eggplant parmigiana, 1 serving (3" x 4") 13
with sauce
Garlic bread 1 slice (1 oz) 5
Lasagna, with meat 1 serving (4"x 21/2") or 6
1 cup
Marinara sauce 1/2 cup 3
Pasta, cooked 1 cup 4
Pizza, cheese, thin crust 1 slice (1/8 of 12", 4
1/10 of 14", or
1/12 of 16")
Pizza, one-meat topping, 1 slice (1/8 of 12", 5
thin crust 1/10 of 14", or
1/12 of 16")
Ravioli, with tomato
sauce:
• cheese 8 pieces with 1/2 cup 16
sauce
• meat 8 pieces with 1/2 cup 14
sauce
Spaghetti, cooked 1 cup 3
Spaghetti with marinara 1 cup spaghetti with 1/2 6
sauce cup sauce
Spaghetti with tomato 1 cup spaghetti, 1/2 cup 16
sauce and meatballs sauce, and 2 meatballs
Tortoni 1 serving 7
Veal parmigiana, with 5 oz with 1/2 cup sauce 12
sauce
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 3

1/2 large (2 oz)
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 10

patties
Falafel patties 4 (each 2" diameter) 7
Hummus 1/4 cup 3
Pita, any type 1 small or 1
1/2 large (1 oz)
Tabouli 1/2 cup 4
Tahini 2 Tbsp 2
0-POINTS Food List

0-POINTS Per Cup 0-POINTS Condiments

asparagus Use the following items to add flavor to
beans (green or wax) foods:
beets capers
broccoli extracts
brussels sprouts flavorings
cabbage gelatin (unflavored)
carrots (raw) herbs
cauliflower horseradish
celery hot sauce (pepper sauce)
cucumber lemon juice
eggplant lime juice (no sugar added)
endive mustard
escarole nonstick cooking or baking spray
fast food side salad (without dressing) relish
greens spices
hearts of palm sugar substitutes
leeks vinegar
lettuce Worcestershire sauce
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