Zero Point Food List With Serving Sizes, Calories, and Carbs
Zero Point Food List With Serving Sizes, Calories, and Carbs.
Are you new to Weight Watchers? Are you back and realize there is a new program? The WW Freestyle program has introduced a new list of Zero-Point Foods that make it easier to stay on track and lose weight.
The idea behind zero-point foods is that it is difficult to overeat them. If you do find that you have eaten the lion’s share you will find that these foods are a healthier alternative to other often overeaten items. Not sure what a serving size is? Check out my portion control post.
***Scroll to the bottom for a free printable of this entire list!!***
Zero Point Fruits
I have separated the list to make it easier for you to find what you are looking for. I start the list off with fruits. I would recommend being very careful with fruits as they can contain high amounts of carbs and sugar. It is natural sugar which is better for you but can be a catalyst that causes you to plateau or not lose as fast. Don’t worry, most of these you won’t overeat, but be mindful of the serving sizes and enjoy. A word of caution, Combined with vegetables, fruits make up the bulk of a healthy eating lifestyle and may cause you to look and feel healthier.
| Zero Point Fruit | Serving Size | Calories | Carbs | Fiber |
| Apples | 1 small apple | 52 | 13.8 | 2.4 |
| Applesauce, unsweet | 4 ounces | 60 | 15 | 3 |
| Apricots | 1 | 17 | 3.8 | .7 |
| Banana | 1 medium | 110 | 30 | 3 |
| Blackberries | 1 cup | 62 | 13.8 | 7.6 |
| Blueberries | 1 cup | 84 | 21.45 | 3.6 |
| Cantaloupe | 1 cup | 53 | 13 | 1.4 |
| Cherries | 1 cup | 97 | 25 | 3 |
| Clementines | 1 | 35 | 8.9 | 1.3 |
| Cranberries | 1 cup | 46 | 12.2 | 4.6 |
| Cucumbers | 1 cup with peel | 16 | 2 | .6 |
| Dates | 1 | 20 | 5.33 | .6 |
| Dragon fruit | 1 | 136 | 29 | 7 |
| Zero Point Fruit | Serving Size | Calories | Carbs | Fiber |
| Figs | 1 large raw | 47 | 5.4 | 5.43 |
| Grapefruit | 1 | 52 | 13 | 2 |
| Grapes (red or green) | 1 cup | 104 | 27.3 | 1.4 |
| Guava | medium | 68 | 14.32 | 5.4 |
| Honeydew | 1 cup | 64 | 16 | 1.4 |
| Jackfruit | 1 cup | 155 | 40 | 3 |
| Kiwis | 1 | 42 | 10 | 1 |
| Kumquats | 5 | 71 | 16 | 6.5 |
| Lemons | 1 | 17 | 5.4 | 1.6 |
| Limes | 1 | 20 | 7 | 1.9 |
| Lychee (raw) | 1 cup | 125 | 31.4 | 2.5 |
| Mangoes | 1 cup sliced | 99 | 24.7 | 2.6 |
| Nectarines | 1 medium | 62 | 15 | 2.4 |
| Okra | 1 cup | 33 | 7 | 3 |
| Oranges | 1 medium | 80 | 19 | 3 |
| Papayas | 1 medium | 120 | 30 | 5 |
| Zero Point Fruit | Serving Size | Calories | Carbs | Fiber |
| Passionfruit | 1 medium | 17 | 4.2 | 1.9 |
| Peaches | 1 medium | 50 | 15 | 2 |
| Pears | 1 medium | 101 | 27 | 6 |
| Pickles, unsweetened | 1 small spear | 4 | .8 | .3 |
| Pineapple | 1 cup | 82 | 21.65 | 2.3 |
| Pluot/plumcot | 1 | 80 | 19 | 3 |
| Plums | 1 | 30 | 8 | 1 |
| Pomegranates | 1 | 72 | 27 | 5 |
| Pomelo | 1 | 231 | 59 | 6.1 |
| Pumpkin | 1 cup | 49 | 12.01 | 2.7 |
| Raspberries | 1 cup | 64 | 15 | 8 |
| Squash (butternut) | 1 | 82 | 22 | 7 |
| Starfruit | 1 | 28 | 6 | 3 |
| Strawberries | 1 cup | 49 | 12 | 3 |
| Tangelos | 1 medium | 70 | 13 | 2 |
| Tangerine | 1 small | 40 | 9 | 1.3 |
| Tomatillos | 1/2 cup diced | 21 | 3.9 | 1.3 |
| Tomatoes | 1 small | 18 | 3.9 | 1.2 |
| Watermelon | 1 cup | 30 | 7.6 | .4 |
That was an extensive list of fruits if I missed your favorite let me know and I will add it. 🙂
Zero Point Vegetables
The list of Zero Point Vegetables is almost as long. It is amazing how many zero point foods there are on this list. Vegetables are rarely overeaten and are loaded with vitamins and nutrients that most Americans do not eat enough of. A word of caution here, eating vegetables will make you feel better and healthier.
According to the CDC fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
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| Zero-Point Vegetable | Serving Size | Calories | Carbs | Fiber |
| ArrowRoot | 1 cup | 78 | 61.9 | 1.6 |
| Artichoke Hearts | 1 medium | 60 | 13 | 7 |
| Arugula | 1/2 cups | 2.5 | .4 | .2 |
| Asparagus | 1 cup | 26.8 | 5.3 | 2.8 |
| Zero-Point Vegetable | Serving Size | Calories | Carbs | Fiber |
| Bamboo Shoots | 1 cup | 40.8 | 7.9 | 3.3 |
| Beets | 1 cup | 58.5 | 13.0 | 3.8 |
| Broccoli | 1 cup chopped | 30.9 | 6.0 | 2.4 |
| Broccoli Rabe, Rapini | 1 cup chopped | 8.8 | 1.2 | 1.1 |
| Broccoli Slaw | 3 ounces | 25 | 5 | 2 |
| Broccolini | 1 cup | 37 | 7.3 | 3.7 |
| Brussel Sprouts | 1 cup | 37.8 | 7.9 | 3.3 |
| Zero Point Beans | Serving Size | Calories | Carbs | Fiber |
| Adzuki | 1 cup | 294 | 57 | 16.8 |
| Black boiled no salt | 1 cup | 227 | 40.8 | 15 |
| Fava | 1 cup | 111 | 22.2 | 9 |
| Butter (Lima) | 1 cup | 190 | 35.9 | 11.6 |
| Cannellini (Navy)(canned) | 1 cup | 296 | 53.6 | 13.4 |
| Green (raw) | 1 cup | 34.1 | 7.8 | 3.7 |
| Garbanzo (Chick Peas, dry) | 1 cup | 756 | 121 | 34.8 |
| Great Northern | 1 cup | 620 | 114 | 37.0 |
| Kidney | 1 cup | 215 | 41.1 | 13.6 |
| Lima (canned) | 1 cup | 190 | 35.9 | 11.6 |
| Lupin (boiled no salt) | 1 cup | 198 | 16.4 | 4.6 |
| Mung (boiled no salt) | 1 cup | 212 | 38.7 | 15.4 |
| Navy (canned) | 1 cup | 296 | 53.6 | 13.4 |
| Pink | 1 cup | 252 | 47.2 | 9.0 |
| Small White | 1 cup | 723 | 134 | 53.5 |
| Snap (canned) green beans | 1 cup | 35.9 | 6.9 | 3.6 |
| Soybeans (boiled no salt) | 1 cup | 254 | 19.9 | 7.6 |
| String (green beans) | 1 cup | 34.1 | 7.8 | 3.7 |
| Wax (green beans) | 1 cup | 34.1 | 7.8 | 3.7 |
| Canned Fat-free Refried | 1 cup | 182 | 32.2 | 10.9 |
| Zero-Point Vegetable | Serving Size | Calories | Carbs | Fiber |
| Cabbage | 1 cup chopped | 22.2 | 5.2 | 2.2 |
| Carrots | 1 cup chopped | 52.5 | 12.3 | 3.6 |
| Cauliflower | 1 cup florets | 25 | 5.3 | 2.5 |
| Celery | 1 stalk large | 10.2 | 2.2 | 1.0 |
| Swiss Chard | 1 cup chopped | 6.8 | 1.3 | .6 |
| Collards | 1 cup chopped | 10.8 | 2.0 | 1.3 |
| Corn | 1/2 cup | 92.2 | 23.2 | 1.5 |
| Zero-Point vegetable | Serving Size | Calories | Carbs | Fiber |
| Daikon,White Radish | 1/2 cup slices | 7.0 | 1.3 | .7 |
| Edamame (frozen) | 1 cup | 130 | 11.5 | 5.7 |
| Endive | 1 head | 87.2 | 17.2 | 15.9 |
| Garlic (raw) | 1 clove | 4.5 | 1.0 | .1 |
| Ginger Root (raw) | 1 teaspoon | 1.6 | .4 | 0 |
| Zero-Point Vegetable | Serving Size | Calories | Carbs | Fiber |
| Palm Hearts | 1 ounce | 32.2 | 7.2 | .4 |
| Jerusalem Artichoke | 1 cup sliced | 109 | 26.2 | 2.4 |
| Jicama (raw) | 1 cup sliced | 45.6 | 10.6 | 5.9 |
| Kohlrabi (boiled no salt) | 1 cup sliced | 47.8 | 11.0 | 1.8 |
| Leeks (bulb and lower leafy portion) | 1 cup | 54.3 | 12.6 | 1.6 |
| Lettuce (iceberg types) shredded | 1 cup | 10.1 | 2.3 | .9 |
| Mushrooms(portabella) diced | 1 cup | 22.4 | 4.4 | 1.3 |
| Mushrooms (white) pieces | 1 cup | 15.4 | 2.3 | .7 |
| Peas (canned) | 1/2 cup | 58.7 | 10.7 | 3.5 |
| Peppers,green (chopped) | 1 cup | 29.8 | 6.9 | 2.5 |
| Radishes (sliced) | 1 cup | 18.6 | 4.0 | 1.9 |
| Rutabaga (cubed) | 1 cup | 50.4 | 11.4 | 3.5 |
| Seaweed (Kelp raw) | 1 ounce | 12.0 | 2.7 | .4 |
| Seaweed (spirulina dried) | 1 cup | 3.25 | 26.8 | 4.0 |
| Zero-Point Vegetable | Serving Size | Calories | Carbs | Fiber |
| Sauerkraut (canned low-sodium) | 1 cup | 31.2 | 6.2 | 3.6 |
| Scallions | 1 cup | 32.0 | 7.3 | 2.6 |
| Shallots | 1 tablespoon | 7.2 | 1.7 | >.1 |
| Spinach (chopped) | 1 cup | 6.9 | 1.1 | .7 |
| Turnips (raw and cubed) | 1 cup | 36.4 | 8.4 | 2.3 |
| Water Chestnuts | 3.5 ounces | 97 | 23.9 | 3 |
| Watercress (chopped) | 1 cup | 3.7 | .4 | .2 |
Bring on the Fishies
| Zero-Point Fish | Serving Size | Calories | Carbs | Fiber |
| Calamari (Squid) | 1 ounce | 26 | .9 | 0 |
| Caviar | 1 tablespoon | 40.3 | .6 | 0 |
| Abalone | 3 ounces | 89.3 | 5.1 | 0 |
| Clams | 1 cup | 168 | 5.8 | 0 |
| Crab (Blue) | 3 ounces | 73.9 | 0 | 0 |
| Crayfish | 3 ounces | 61.2 | 0 | 0 |
| Cuttlefish | 3 ounces | 67.2 | .7 | 0 |
| Lobster | 1 whole | 135 | .7 | 0 |
| Mussels | 1 cup | 129 | 5.5 | 0 |
| Octopus | 3 ounces | 69.7 | 1.9 | 0 |
| Salmon | 3 ounces | 175 | .2 | 0 |
| Scallops | 3 ounces | 74.8 | 2.0 | 0 |
| Shrimp | 4 large | 29.7 | .3 | 0 |
| Squid | 3 ounces | 78.2 | 2.6 | 0 |
Zero Point Protein
| Meat | Serving Size | Calories | Carbs | Protein |
| Chicken Breast 98% fat-free | 4 ounces | 130 | 0 | 27.2 |
| Chicken tenderloin skinless | 4 ounces | 110 | 0 | 25 |
| Weight Watchers Smart Ones Chicken Tenderloin w/BBQ Sauce | 1pkg | 242 | 33.9 | 17.1 |
| Eggs | 1 extra-large | 80 | .4 | 7.0 |
| Egg Whites | 1 large | 15.8 | .2 | 3.6 |
| Turkey Breast 98% fat-free | 4 ounces | 123 | 0 | 27.3 |
Things I Missed
| Zero-Point Food | Serving Size | Calories | Carbs | Fiber |
| Eggplant | 1 peeled | 110 | 26.3 | 15.6 |
| Tofu | 1/2 cup | 183 | 5.4 | 2.9 |
| Pepperoncini | 1oz 13 chips | 140 | 15 | 2 |
| Fage Non-fat Greek Yogurt | 1 cup | 120 | 7 | 0 |
More Tasty Recipies From SmileysPoints
Saucy Chicken and Rice
Chili and Cornbread
Cheddar Bay Biscuit copycat Recipe
23 Point Meal Plan
- Purple Plan with Carbs, Calories, and Portions
- Green Plan with Carbs, Calories, and Portions
- Blue Plan with Carbs, Calories, and Portions
Need more support? Join my Facebook Groups!
WW Recipes and Support With Smiley’s Points (All Plans)
Low Point Recipes Only (All Plans)
PURPLE PLAN Group
BLUE PLAN Group
GREEN PLAN Group
The Instant Pot has been a big help in my wife and me losing weight. Meal planning has been an essential factor in our success with Weight Watchers. We are short on time, so we joined Instant Pot for Weight Loss and it jump started our weight loss in a BIG WAY! If you’re intimidated by your electric pressure cooker, this is a way to get over it… fast. 🙂
Also check out my Ultimate Instant Pot Weight Watchers Guide and my 30 day weight loss results with Noom.
your site is a great help. Thank you