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.