Latest Weight Watchers Zero Points Foods List

Weight Watchers most recent program changes (effective 12/24) expanded its Zero Points Foods List to include 150+ more foods (though not all are included on the diabetes-tailored plan.)

ZeroPoint™ foods are the nutrient rich foods that form the foundation of a healthy diet: fruits, non-starchy vegetables, lean proteins, legumes and select non-fat dairy items.  Of course, if you add ingredients to a zero points food that have points, such as butter on your broccoli, you’ll need to count them!

Members on the Diabetes-Tailored Plan share an abridged ZeroPoint foods list, based on guidelines from the American Diabetes Association and International Diabetes Federation. Foods that are NOT considered Zero Points on the Diabetes plan have an * beside them. 

The latest WeightWatchers Program ZeroPoint Foods List

Beans, Peas and Lentils

• Adzuki beans
• Alfalfa sprouts
• Bean sprouts
• Black beans
• Black-eyed peas
• Cannellini beans
• Chickpeas
• Edamame
• Fava beans
• Great northern beans
• Green peas
• Kidney beans
• Lentils
• Lima beans
• Lupini beans
• Navy beans
• Peas
• Pinto beans
• Refried beans, fat-free, canned
• Soybeans
• Split peas

Chicken and Turkey

• Chicken breast, skinless
• Chicken, canned in water
• Ground chicken breast
• Ground chicken, 90% lean or leaner
• Chicken drumstick, skinless
• Chicken leg, skinless
• Chicken, liver
• Chicken patty, plain
• Chicken thigh, skinless
• Chicken, skinless, oven roasted/rotisserie seasoned, deli-style
• Cornish hen, skinless
• Ground turkey breast
• Turkey breast, skinless
• Turkey, canned in water
• Turkey drumstick, skinless
• Turkey leg, skinless
• Turkey, liver
• Turkey patty, plain
• Turkey thigh, skinless
• Turkey breast, oven roasted/rotisserie seasoned, deli-style
  Ground turkey breast
• Ground turkey, 90% lean or leaner

Corn and Popcorn*

• Corn, canned
• Corn, fresh (sweet, white, or yellow)
• Corn on the cob
• Hominy
• Popcorn, air-popped without oil, butter, or sugar
• Popping corn (for popping at home)

Eggs

• Eggs, whole
• Egg whites
• Egg yolks
• Eggs, hard boiled or soft boiled
• Eggs, scrambled, made without fat
• Liquid egg substitute, made from egg whites

Fish and Shellfish

• Abalone
• Alaskan king crab
• Anchovies, canned in water
• Arctic char
• Bluefish
• Branzino
• Butterfish
• Carp
• Catfish
• Caviar
• Clams
• Cod
• Crabmeat, lump
• Crayfish
• Cuttlefish
• Eel
• Fish roe
• Flounder
• Grouper
• Haddock
• Halibut
• Herring
• Lobster
• Mackerel
• Mackerel, canned in water
• Mahi-mahi
• Monkfish
• Mussels
• Octopus
• Orange roughy
• Oysters
• Perch
• Pike
• Pollock
• Pompano
• Salmon
• Sardines, canned in water or sauce
• Sashimi
• Scallops
• Sea bass
• Sea cucumber
• Sea urchin
• Shrimp
• Smelt
• Smoked fish (haddock, salmon, sturgeon, trout, and whitefish)
• Snails
• Snapper
• Sole
• Squid
• Steelhead trout
• Striped bass
• Sturgeon
• Swordfish
• Tilapia
• Trout
• Tuna
• Tuna, canned in water
• Turbot
• Wahoo
• Whitefish

Fruits*

• Apples
• Applesauce, unsweetened
• Apricots, fresh
• Bananas
• Blackberries
• Blueberries
• Cantaloupes
• Cherries
• Clementines
• Cranberries, fresh
• Dragon fruit
• Figs, fresh
• Frozen mixed berries, unsweetened
• Fruit, canned in water with or without artificial sweeteners
• Fruit cocktail, unsweetened
• Fruit salad, unsweetened
• Grapefruit
• Grapes
• Guavas
• Honeydew melons
• Jackfruit
• Kiwis
• Kumquats
• Lemons
• Limes
• Mangoes
• Meyer lemons
• Nectarines
• Oranges
• Papayas
• Peaches
• Pears
• Persimmons
• Pineapples
• Plums
• Pomegranates
• Pomelos
• Raspberries
• Star fruit
• Strawberries
• Tangerines
• Watermelons

Lean Meats

• Beef, arm pot roast, lean, trimmed
• Beef, bottom round roast or steak, trimmed
• Beef, cube steak, trimmed
• Beef, eye of round steak, lean, trimmed
• Beef, filet mignon, lean, trimmed
• Beef, flank steak, lean trimmed
• Beef, ground 90% lean or leaner
• Beef, Kansas City strip steak, lean trimmed
• Beef, liver
• Beef, London broil
• Beef, New York strip stead, lean, trimmed
• Beef, rump roast, lean, trimmed
• Beef, strip steak, lean, trimmed
• Beef, tenderloin, lean, trimmed
• Beef, top round roast or steak, trimmed
• Beef, top sirloin steak, lean, trimmed
• Beef, tri-tip roast, lean, trimmed
• Bison, ground, 93% lean
• Bison, lean, trimmed
• Bison, top sirloin steak
• Elk, meat
• Elk, ground, 90% lean or leaner
• Goat meat
• Lamb, leg, lean, trimmed
• Lamb, loin, lean, trimmed
• Lamb, sirloin chops, lean, trimmed
• Lamb, tenderloin
• Pork center rib chops, lean, trimmed
• Pork loin chop, lean, trimmed
• Pork sirloin chop, lean, trimmed
• Pork sirloin roast, lean, trimmed
• Pork tenderloin
• Pork, top loin chop, lean, trimmed
• Pork, top loin roast, lean, trimmed
• Rabbit
• Veal cutlet, plain
• Veal loin chop, lean, trimmed
• Veal shank
• Venison
• Venison, ground

Non-Starchy Vegetables

• Artichoke hearts, without oil
• Arugula
• Asparagus
• Baby corn
• Bamboo shoots
• Beet greens
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Broccoli rabe
• Broccoli slaw
• Brussels sprouts
• Butter lettuce (Bibb or Boston)
• Butternut squash
• Cabbage, red, green, Napa
• Carrots
• Cauliflower
• Cauliflower rice
• Celery
• Chiles
• Coleslaw mix
• Collard greens
• Cucumbers
• Delicata squash
• Eggplants
• Endive
• Escarole
• Fennel
• Frozen stir-fry vegetables, without sauce
• Frozen vegetable mixes
• Green beans
• Hearts of palm
• Jalapeño peppers
• Jicama
• Kale
• Kohlrabi
• Leeks
• Lettuce, bibb, butter, Boston, green leaf, iceberg, oak leaf, red leaf, romaine, etc. 
• Mixed greens
• Mushrooms
• Mustard greens
• Nori (dried seaweed)
• Okra
• Onions
• Pea shoots
• Pickles, unsweetened
• Pico de gallo
• Pimientos, canned
• Pumpkin
• Pumpkin purée
• Radishes
• Rutabaga
• Salsa, fat-free
• Sauerkraut
• Scallions
• Shallots
• Snow peas
• Spaghetti squash
• Spinach
• Summer squash
• Sugar snap peas
• Swiss chard
• Tomatillos
• Tomato purée, canned
• Tomatoes
• Turnips
• Water chestnuts
• Wax beans
• Zucchini

Oats*

• Oatmeal, plain
• Oatmeal, plain, instant
• Oats, quick-cooking
• Oats, rolled/old-fashioned
• Oats, steel cut

Starchy Vegetables*

• Baby potatoes
• Chestnuts
• Fingerling potatoes
• New potatoes
• Japanese sweet potato
• Lotus root
• Malanga
• New potatoes
• Parsnips
• Plantains, baked or boiled
• Potato, baked, plain
• Potato, mashed, plain
• Potatoes, roasted, without oil
• Potatoes, shredded hash brown-style, plain
• Purple potato
• Red potato
• Russet potato
• Sunchokes (Jerusalem artichokes)
• sweet potato, baked, plain
• Sweet potato, canned, unsweetened
• Sweet potatoes, mashed, plain
• Sweet potatoes, roasted without oil
• Taro
• White potato
• Yam
• Yucca (cassava)
• Yukon gold potato potato

Tofu and Tempeh

• Tempeh
• Tofu, firm, silken, smoked, soft

Yogurt and Cottage Cheese*

Almond yogurt, plain
Cottage cheese, plain nonfat
Greek yogurt, plain nonfat
Quark, plain, up to 1% fat
Soy yogurt, plain
Yogurt, plain nonfat

*not a ZeroPoint food on the Diabetes-Tailored Plan

WW Zero Points Spices, Seasonings and Condiments

Many seasonings, spices, and low calorie condiments are also Zero Points. These include:

• Fresh and dried herbs and spices
• Fat free salsa
• Hot sauce
• Lemon, lime or orange zest
• Lemon or lime juice
• Mustard, unsweetened
• Unsweetened pickles
• Vinegar (except balsamic)

Zero Points Does Not Equal “FREE” Food!

Weight Watchers zero points foods are designed to support you in your desire to eat better and lose weight. Remember “zero” is not the same as “free.” While full of nutrition, all of these foods have calories associated with them, so eat responsibly.

For example, it’s acceptable to have a banana, not a bunch of them. An egg or two, not a dozen. Think in terms of reasonable portion sizes and let your rate of weight loss be your guide.

The goal is to eat until no longer hungry, not to stuff yourself until uncomfortable. This may take practice, if you like me, are used to overeating to the point of discomfort. It’s about learning moderation, balance and your own “just right.”

3 Smart Ways To Make Zero Points Foods Work For You

#1 Think of them as your foundation.

Start building your meal by using a ZeroPoint food as your primary ingredient. Layer in bulk and flavor with other ZeroPoint foods. Then add foods with Points as accents to round things out.

This will allow you to build amazing tasty, satisfying meals with low Points! Like we did here with: WW Chicken Orzo Soup with Lemon , Easy Taco Cauliflower Rice Skillet, Skinny Foil Pack Shrimp Boil  and Skinny Southwest Slow Cooker Chicken Soup.

#2 Use them as a buffer.

If you use up your daily Points allowance before bedtime, use meals and snacks with Zero Points to get through the rest of the day. My go-to choices include hard-boiled eggs, cooked green beans tossed with fat-free salsa and plain nonfat Greek yogurt with fruit.

#3 Use them to create a Points surplus.

Choose Zero Point or low Points foods for breakfast and lunch, so you have more of your daily Points available for dinner.

You can save up to four Daily Points a day which automatically roll over into your weeklies, that are then available should you need them on the weekends or for other special events, kinda like overdraft protection on your checking account.

Pretty cool, right? (The more I’ve come to realize that managing my weight is a lot like managing my finances the easier and less emotional it has become for me!)

30 Favorite Zero Points Foods Video from Nikki Gets Fit

In this helpful video Nikki, who has lost more than 70 pounds on WW, shares her 30 favorite Zero Points Foods and how she uses them: 

• Ground Turkey (99% lean) – Uses it to make turkey burgers, meatballs, turkey meat
• Bell Peppers to make veggie mix with them plus zucchini and onion that she adds to all kinds of dishes
• Zucchini for veggie mix above or as a side dish
• Unsweetened applesauce for baking instead of oil
• Edamame in stir fries and bowls
• Sauerkraut to make reuben flavored dishes
• Eggs and egg whites for hardboiled eggs, scrambled eggs, fried rice
• Cucumber in bowls, salads, snacks
• Grapes as a sweet treat or side dish at breakfast and lunch
• Jarred roasted peppers in water or brine
• Artichoke hearts in water/brine on pizza bakes, in pasta
• Tuna for tuna salad, tuna melt, with noodles
• Corn
• Pico de gallo in tacos, bowls, burritos, as a dip
• Banana as a snack, or protein shake, in pancakes
• Chicken Breast cooked and chopped or shredded so many ways
• Delicata squash sliced and roasted 
• Air Popped Popcorn
• Apples, especially honey crisp, as dessert after dinner
• Salmon, usually with rice or pasta and veggies
• Mushrooms, with eggs, with bowls, with veggie mixes, with pizza
• Pineapple, plain, in stir-fries or with pizza bakes
• Pickles without added sugar
• Shrimp in pasta, sesame noodles, bowls
• Berries (blueberries, strawberries, raspberries, blackberries) on yogurt
• Beans (pinto and black) into bowls, salads, salsas, bakes
• Nonfat Greek Yogurt (Chobani) in 2-ingredient dough, in salads, sauces
• Spinach for pastas, eggs, bowls, wraps, pizza
• Hearts of Palm Pasta (at Trader Joes)
• Coleslaw or Cabbage Mix for slaws for tacos, for sesame noodles, stir fries, soups

More Resources for WeightWatchers

• A Comprehensive Guide to Understanding The WeightWatchers Program
• What Foods Should I Eat in a Day on WeightWatchers
• 101 Essential WW Links & Resources
• Are Bananas Free on Weight Watchers? 
• A Lifetime Weight Watchers Guide to Intermittent Fasting
• The Best Filling Foods for Weight Watchers
• 10 Habits That Mess Up a Woman’s Diet
• Common WeightWatchers Beliefs Busted: Why Always Eating All Your Points is a Bad Idea

Source: Weight Watchers