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Propoints Values for generic supermarket foods

- 3:28 PM
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Common Food List System

 Below is some of the weightwatchers pro point values for everyday shopping items. I have collected these from a number of sources and they seem to be fairly accurate. if you have any additional comments or alterations to the below list I am all ways happy to hear them!
Most of the points are for generic foods, others are for brand-name labels (where specified). This guide has helped me greatly in calculating my daily pro point intake and portion sizes.


Other Links you might find useful:
Calculate your daily propoint target / allowance
Free online Weight watchers Calculator
Propoint values for take out / Fast food chains





Item
Serving
QTY
ProP
A



Anchovies
1 small can
45g
2
Apple, dried
5 pieces

2
Apple juice
1 glass
100ml
1
Apple Pie
1 slice store-bought

8
Apricots, dried and pitted
6 individual
50g
2
Artificial Sweetener


0
Avocado
 ½ a medium avo
78g
4
B



Bacon lean
1 rasher

1
Bacon streaky
1 rasher

 2
Bagel
plain
80g
6
Banana
1

0
Barbecue sauce
2tbsp

1
Baking Powder


0
Baked beans
Small can

5
Baked beans –Weight Watchers
Small can

3
Beans: butter, black-eyed, borlotti, broad, cannellini.
Cooked or canned 1 heaped tbsp

1
Beans: flageolet, haricot, kidney, soya.
Cooked or canned 1 heaped tbsp

1
Beef: braising steak

100g
3
Beef: burger
1 standard
56g
4
Beef: mince

140g
8
Beef: mince, extra lean

125g
6
Beef: roast
1 medium slice

3
Beef: roast



Beer: bitter
½ pint

3
Beer: bottle
1
330 ml
4
Biscuit: chocolate digestive
1

2
Bran flakes
1 medium bowl
 30g
3
Brazil nuts
two

1
Bread: wholemeal/ white, granary
1 slice

2
Bread: Weight Watchers white/brown
1 slice

1
Bread: Wholemeal sandwich sliced – Bakers Life
1 slice

2
Bread: light Rye – abott village bakery
1 slice
2 slices

76
2
5
Bread: Bagels New York


6
Bread: Bagels, Weight Watchers


4
Bread: baguette
½

10
Banana Bread
1 slice
200g
17
Bread: raisin toast
1 thick slice
1 regular slice
65g
35g
5
2
Bread: Burger bun

50g
4
Bread: Crispy Ciabatta
1 roll

5
Bread: Granary bread roll

50g
3
Bread: Soft bread roll


3
Bread: lavash
1
83.5
6
Bread: Naan
half medium
70g
6
Bread: Naan
1 Large Authentic
90g
7
Bread: Naan – Sharwoods
1
65g
5
Bread: Pita white

60g
4
Bread Roll: Cheese
1 roll
85g
7
Bread Roll: Cheese & bacon
1 roll
85g
7
Bread Roll: Herb topping
1 roll
85g
6
Bread: Weight Watchers White Pita


3
Bread: Toasting Muffins – Aldi Multigrain


3
Bread: Mountain bread, light white wraps baked w/ wheat flour
1 wrap
25g
2
Bread: Multigrain Wrap,
1 wrap

4
Bread: Weight Watchers Plain Wraps
1 wrap

2
Bread: wholegrain Wrap –Bakers Life
1 wrap
2 wraps
45g
90g
3
7
Bread: tortillas, multigrain-Misson
1 wrap
48g
4
Bread: tortillas – Old El Paso extra light
1 wrap
40g
3
Bicarbonate of Soda


0
Butter: regular
2 tsp
10g
2
Butter: half-fat
2 tsp

1
Butter: Flora Light

10g
1
Butter: Flora buttery

15g
3
Butter: Margarine
1 tsp

1
Butternut Squash, dry roasted
½  squash

0
C



Capers


0
Canola Spread – PureVita

10g
2
Canola Spread – Tablelands health smart

10g
1
Cereal: Bran flakes
1 medium bowl
30g
3
Cereal: Cornflakes
1 medium bowl
30g
3
Cereal: Kellogg’s Special K

30g
3
Cereal: Muesli
medium 50g bowl

5
Cereal: Oats, dry

30g
3
Cereal: Weetabix
x 2

3
Cereal Bars, cranberry – Be Light, ALDI
1 bar
30g
3
Cheese: Cheddar

40g
5
cheese : Cheddar
1 cube
30g
3
Cheese: Cheddar, Half Fat

20g
1
Cheese: reduced fat plain cottage cheese
Small tub

2
Cheese: Cream Cheese
1 tbs

1
Cheese: Cream, full-fat / mascarpone

40g
5
Cheese: Camembert/ goats/ mozzarella

40g
3
Cheese: feta

50g
4
Cheese: Goats Cheese,  ALDI

30g
2

Cheese: Haloumi cheese,

40g
4
Cheese: Kraft singles “slices”
1 slice
20.5g
1
Cheese: Cheese triangle low fat

14g
1
Cheese: Extra Light Triangles,  Laughing Cow
x2

1
Cheese: Light Cheese triangles, Happy cow
1

1
Cheese: Kilmeaden Pre-Sliced mature cheddar


1
Cheese: Mini Babybel Light


1
Cheese:  Parmesan
tsp
tablespoon
5g
15g
1
3
Cheese: Philadelphia Light
Mini tub

1
Cheese: Philadelphia Extra Light cream cheese spreadable
1 tbs
-
3tbs
½ container
1 container
25g
50g
75g
110g
220g
1
2
2
3
7
Cheese: tasty, light 33% reduced fat – Westacre, ALDI

25g
50g
100
2
5
9
Chick peas
1 heaped tbsp

1
Chicken: Breast, skinless
raw
140g
165g
3
4




Chicken breast, skinless Grilled
Medium
120g
4
Chicken: drumstick, skinless
1 raw
160g
1
Chicken: Drumstick, with skin

100g
4
Chicken: roast
1 medium slice

1
Chicken: Thigh fillets, with skin

110g
5
Chicken: Tenders; Sweet Chilli – Steggles

120g
7
Chicken: Diced tandoori chicken breast – moira mac’s
1 serve
1 pkt
50g
100g
1
3
Chillies


0
Chips: Corn chips

50g
7
Chips: CC’s all flavours
1 pkt
45g
6
Chips: Doritos all flavours
1 pkt
45g
6
Chips:  Grain Waves
12 chips


40g
75g
4
5
10
Chips: Deep-fried potato wedges
4 large

5
Chip : Potato chips

50g
7
Chips: Potato chips “bakes” –Weight watchers
1 pkt
20g
2
Chips: oven baked chips

100g
5
Chocolate: milk or white
6 squares
30g
5
Chocolate: Dark
6 squares
30g
4
Chocolate: Fruit and nut
6 squares
30g
4
Chocolate coated sultanas
4 pieces
20g
2
Chocolate: Celebrations
each

1
Chocolate: curly wurly

26g
3
Chocolate: Twix
1 stick
36g
5
Chocolate: Snickers

36g
5
Chocolate: Kit Kat
2 fingers

3
Chocolate: Crème Egg


6
Chutney
for 1 tbs

0.5
Cider: dry or sweet
½ pint

4
Cod
1 raw medium fillet
90g
2
Coffee


0
Coffee: cappuccino
1 small
1 regular
1 large
220ml
300ml
400ml
3
5
6
Coffee: skinny cappuccino
1 small
1 regular
1 large
220ml
300ml
400ml
2
2
3
Coffee: latte
1 small
1 regular
1 large
220ml
300ml
400ml
3
5
6
Coffee: Caramel latte
1 small
1 regular
1 large
220ml
300ml
400ml
5
7
9
Coffee: latte, skim milk
1 small
1 regular
1 large
220ml
300ml
400ml
2
2
3
Cola/ Coke: regular
can
330ml
4
Cola/ Coke: diet
can
330ml
0
Coleslaw: regular
1 tbsp

3
Coleslaw: reduced-calorie,
1 tbsp

1
Cooking spray: low-fat
four sprays

1
Corn/rice cakes
2

2
Corn on the cob boiled or steamed
1 individual
120g
3
Corn, creamed – Edgell
Small tin
125
3
Cornflakes
1 medium bowl
30g
3
Couscous,
1 portion cooked
150g
4
Cranberry juice,
1 glass
100ml
2
Cranberry juice, light – ocean spray

100ml
200ml
0?
2
Cream: double
1 tbsp

2
Cream: half-fat
1tbsp

1
Crème fraiche: regular
1 tbsp

3
Crème fraiche: half-fat
1 tbsp

1
Croissant: Plain or Chocolate
1 croissant
6

Curry Paste: all types

50g
3
Curry Paste: Patak’s Madras

20g
3
Custard
1 small pot
150g
4
Custard: low-fat
1 small pot
150g
3
D



Dates
2 individual

1
Doughnut
1 jam or ring

6
Dover sole

250g
5
Dressing: Vinaigrette
1 tbsp

1.5
Dressing: Salad cream light,

20g
1
Dressing: Caesar, Light – Kraft
2 tbsp

1
Dressing: Dijonnaise 97% fat free – Praise

50g
1
Dressing: French

1tsp
1
Dressing: French ,Kraft light

2tsp
0
Dressing:  French, Kraft light
½ bottle

3
Dressing:  Thousand Island –Kraft Light
2tbsp

1
Dressing:  Thousand Island, 99% Fat free – Praise

20ml
1
Drinking chocolate
1 tbsp

2
Digestive biscuit


2
Dip: Beetroot & mint – Coles

25g
1
Dip: Spicy Capsicum – Coles

20g
1
Dip: Hummus
1tbs

1
Dip: Hommus, light – Coles
1 tub
200g
5
Dip: Tzatziki
1tbs

0
Dip: Tzatziki, light – Coles
1 tub
200g
4
Doughnut: Cinnamon sugar
1 doughnut
50g
5
Doughnut: iced
1 doughnut
56g
7
E



Eccles cake


5
Egg
1 medium hard boiled

2
Egg custard tart


6
F



Fig
dried
22g
1
Fish: Barramundi fillet

200g
3
Fish: Cod
1 raw medium fillet
90g
2
Fish: Dover sole

250g
5
Fish: Haddock fillet

120g
2
Fish: Halibut fillet

120g
3
Fish: Kipper

150g
9
Fish: Lemon sole

170g
3
Fish: Mackerel

150g
9
Fish: Mackerel

150g
14
Fish: Tuna steak

180g
5
Fish: Tuna steak
medium steak
140g
5
Fish: Swordfish steak

200g
4
Fish: Ling

180g
2
Fish: prawns, king Shelled

80g
1
Fish: prawns
cooked weight
100g
2
Fish: Prawns, king              
cooked weight
100g
3
Fish: Salmon fillet
raw weight 
130g
6
Fish: Seafood marinara mix

150g
4
Fish: Scallop meat

100g
1
Fish: Yellowfin Sole in light breadcrumbs, ALDI
two fillets

6
Fish finger
grilled
28g
2
Flour, wheat (any type),
1 level tbsp
20g
2
Flour, wheat (any type),

100g
10
Fromage frais: low fat fruit

125g
3
Fruit cake,
1 slice
60g
6
Fruit squash, sugar-free


0
G



Gammon steak,

170g
6
Garlic puree,
1 tsp

1
Grapes

100g
0
Grapefruit juice,
glass
100ml
1
Gravy
2tsp granules
¼ cup
6g
62ml
1
1
Gingerbread man
1 individual
12g
1
Guinness
½ pint

3
H



Haddock fillet,

120g
2
Halibut fillet,

120g
3
Ham, Parma
2 thin slices

2
Ham, wafer thin

30g
1
Ham, Black forest shoulder – GWH

100g
2
Hazelnuts
10

2
Honey
heaped tsp
15g
1
Hot Chocolate
1 small
1 regular
1 large
220ml
300ml
400ml
7
9
13
Hot Chocolate, Skim milk
1 small
1 regular
1 large
220ml
300ml
400ml
5
7
10
Hot chocolate: White, Skim milk
1 small
1 regular
1 large
220ml
300ml
400ml
5
7
9
Hot Chocolate – Aldi Low Cal


1
Hot Chocolate: Drinking

1 tbsp
2
Hot cross bun

50g 4
I



Ice block, water any flavour
1 individual

1
Ice cream: low-fat
1 scoop
60g
2
Ice cream: regular
1 scoop
60g
4
Ice cream: Choc Coats, Yippee – Aldi
1 ice block
59g
5
International Cuisine, Vegetable cannelloni – Aldi

400g
9
J



Jaffa cake


1
Jam
1 heaped tsp

1
Jam: Low fat strawberry
1 heaped tsp

1
Jelly
ready-to-eat pot
125g
3
K



Kipper

150g
9
L



Lager
1 bottle or ½ pint
330ml
3
Lamb: lean leg steak

100g
5
Lamb: chump chop

130g
8
Lamb: roast
1 lean slice
30g
2
Lamb Shanks
raw weight – includes the bone
100g
5
Lasagne sheet

20g
2
Lean Cuisine: steam sundried tomato with chicken
1 serve
370
10
Lemon sole
fillet
170g
3
Lemon Juice


0
Lime Juice


0
Lentils
cooked
35g
1
M



Mackerel
fillet
150g
9
Mackerel: smoked


14
Margarine, any sort,
1 tsp

1
Marmalade
2 heaped tsp

3
Marmalade: reduced-sugar
2 heaped tsp

2
Mayonnaise: regular
1 tbsp

3
Mayonnaise: Low fat
1tsp

1
Milk:
Whole dairy
Whole dairy
Reduced-fat
Low fat
Non-fat
Semi-Skimmed
Skimmed
Buttermilk
Goat’s
Sheep’s
Almond (unsweetened)
Coconut (light)
Rice
Soy (fat-free)
Soy (unsweetened)




250ml
284ml
250ml
250ml
250ml
284ml
284ml
250ml
250ml
250ml
250ml
250ml
250ml
250ml
284ml

4
5
3
3
2
3
3
3
5
7
2
6
3
2
2
Milk: Devondale full cream

250ml
4
Milk: Devondale skim

250ml
2
Milk: Devondale skim
popper
200ml
2
Milk: So good light

250ml
3
Mint sauce

2tsp
0
Mint sauce

3-8tsp
1
Muesli
medium bowl
50g
5
Mushrooms: creamed
can
213g
5
Mussels

100g
3
N



Noodles: egg

150g
3
Noodles: Udon, Obento 99% Fat Free
1 pkt
200g
6
Nuts: Cashew nuts
10 nuts

2
Nuts: Mixed salted

50g
8
Nuts: pistachios
Small bag

8
Nut cutlet
1 medium
87g
8
Nutella

15g
2
O



Oatcake:


2
Oats,
dry
30g
3
Oil: olive, sesame, sunflower, vegetable
1 tsp

1
Oil: spay
4 sprays

1
Olives: Black or green in brine
6 individual

1
Orange juice: unsweetened
1 glass
100ml
1
P



Parsnip

90g
2
Pasta sauce: Carbonara – Dolmio Stir-in
1xtub
150g
5
Pasta sauce: Slow Roasted Garlic – Dolmio Stir-in
1x tub

150g
4
Pasta sauce: Leggo’s stir through – tomato, olive & chilli
1 jar (serves 4)
350g
14
Passata


0
Passata: Roma

100ml
1
Pasta: cooked
1 medium portion
150g
4
Pasta: uncooked pasta
1 medium portion
40g
4
Pasta: uncooked pasta
1 medium portion
60g
6
Peas & corn : frozen/ fresh
½ cup
60g
1
Peach, Diced in juice – Sweet Valley, ALDI
1 tub
220
2
Peanut butter



Peanut butter: light

15g
3
Peas: fresh/ frozen/ canned
1 heaped tbsp

1
Pesto sauce,
1 tbsp

2
Pesto, Basil – Deli originals
1 serve
1/3rd container
15g
50g
5
7
Pie: Meat
1 pie
210
14
Pie: Meat & cheese
1 pie
210
14
Pie: Meat & kidney
1 pie
210
13
Pie: Meat with potato toping
1 pie
210
13
Pie: Chicken
1 pie
210
10
Pie: Vegetable
1 pie
210
13
Pie: Party
1 party pie

3
Pizza; Supreme, international cuisine – ALDI
1 pizza
1/5 th
1/8 th
500g
100g
62.5
30
6
4
Pistachio nuts
10

1
Polenta – boiled
½ cup
127g
4
Popcorn, air-popped
6 cups
50g
4
Pork: roast
1 lean  slice
35g
2
Pork: mince
raw weight
140g
6
Pork: Spare ribs Grilled or Barbequed
1 serve
220g
7
Potato salad
1 tbsp

2
Potato pre-cooked weight

150g
3
Potato: baked in jacket
1 medium
200g
4
Potato: Jacket (raw weight)

250g
5
Potatoes: boiled

150g
3
Potatoes: mashed

100g
3
Potatoes: roasted in lard / oil

100g
4
Potatoes: sweet potato

150g
4
Prawns: king
cooked weight
100g
3
Pretzels

40g
4
Prunes
5

2
Q



Quinoa, dried

100g
9
Quorn: burger
1 burger
50g
2
Quorn: Mince

100g
2
Quorn: chicken style burgers


3
Quorn: Venison haunch meat

120g
3
R



Raisins          
1 heaped tbsp

2
Recipe Base: Italian chicken casserole – Masterfoods

175g
3
Red Bull
can
250ml
3
Red Bull: sugar free
can
250ml
0
Rice pudding,
½ 215g can
215g
5
Rice: brown, boiled

150g
6
Rice: white, easy-cook

150g
6
Rice: cooked (boiled)
½ cup

3
Rice: uncooked brown/white
1 medium portion
60g
6pp
Rice crackers
10 individual

2
Rice cakes
3

2
Rissole: Regular beef mince

100g 4
4
Rissole: Lean beef mince

100g
3
Rissole: Lean pork mince

120g
3
Rissole: Chicken mince

120g
3
Rissole: Vegetarian Pattie

160g
2
Ryvita
per slice

1
S



Salami
thin slice

1
Salami
4 slices

8
Salmon: tinned pink

106g
4
Salmon: fillet,
raw weight
130g
6
Salt and Pepper


0
Salsa, Tomato
1tbs

0
Salsa: Coles brand 99% FF
1 jar
300g
3
Salsa: Old El Paso
just less than ½ jar
100g
1
Salsa: Old El Paso Thick n chunky hot

15g
1
Sardines: in brine,

120g
5
Sardines: in oil, drained

120g
7
Sauce: Béarnaise
¼ cup
63ml
7
Sauce: Chilli
up to 2 tbsp

0
Sauce: Hot Chilli, Maggi

20ml
2
Sauce: Diane
¼ cup
63ml
1
Sauce: Worcestershire
up to 1 tbsp

0
Sauce: Hot Pepper


0
Sauce: Mustard
up to 1 heaped tsp

0
Sauce: Mushroom
¼ cup
63ml
1
Sauce: Pepper
¼ cup
63ml
1
Sauce: Soy Sauce
up to 1 tbsp
3 tbs

0
1
Sauce: Thai Fish Sauce
up to 1 tbsp

0
Sauce: Tomato Puree
up to 1 tbsp

0
Sauce: Tomato  / Ketchup
2tbsp
30g
1
Sausage: Chorizo
½ regular
60g
7
Sausage: Thick beef sausage

85g
6
Sausage: Thin beef sausage

60g
4
Sausage: Thin pork sausage

65g
4
Sausage: pork

40g
3
Sausage: pork reduced-fat

40g
2
Sausage: Raw thin pork sausage

100g
Sausage: Vegetarian sausage

90g
2
Sausage: (vegetarian) BBQ sausages,  Vegi delights- Sanitararium
1 sausage
2 sausage
6 (pkt) sausage
50g
100g
3
5
16
Sausage: Thin chicken sausage

55g
3
Sausage roll
1 individual
140g
11
sausage roll: party size
1 Party size

3
Scampi, in breadcrumbs

100g
7
Smoked salmon

50g
2
Southern fry chicken seasoning

40g
2
Soup: Minestrone Country Ladle- Campbell’s
1 tin
290
3
Sour Cream - Weightwatchers
1 tbs
3tbs
½ container
Whole container
20g
60g
125g
250g
1
2
4
9
Soy Sauce
3 tbsp

1
Spaghetti in tomato sauce - Heinz
Small tin
130g
2
Spaghetti, tomato and cheese - SPC
Small tin
140g
3
Steak: Regular fillet steak

140g
3
Steak: Lean fillet

140g
3
Steak: Rump

140g
3
Steak: Lean sirloin

150g
4
Steak: Lean rib eye

120g
3
Stock: Veg, Beef or Chicken  - Oxo Cube


0
Stock: Campbell’s real beef consommé

250ml
2
Stock: Campbell’s real stock paste, chicken
1tsp
6.75g
0
Sweet chilli sauce
1tsp

1
Sweet chilli sauce light
1tsp


Sweetener, Artificial


0
Sweetener, Natural - natvia
1 container
150–200g
1
T



Toast: White or wholemeal
1 slice

2
Taco shell,
medium

2
Taramasalata
1 tbsp

4
Tabasco


0
Tea – all types


0
Tea: Chai (takeout)
1 small
1 regular
1 large
220ml
300ml
400ml
5
7
9
Tea: Chai, skim milk (takeout)
1 small
1 regular
1 large
220ml
300ml
400ml
4
5
7
Tofu: regular or smoked

50g
1
Tomatoes: cherry
10

0
Tomato juice
glass
100ml
0
Tonic water

250ml
2
Tuna: brine / spring water
Small tin
70g
2
Tuna: tinned in spring water

95g
2
Tuna: steak
Medium steak


Turkey: mince

140g
5
Turkey: sliced – courtway, ALDI

140g
5
Turkey: roasted (no skin)
2 medium slices
80g
3
Two Fruits in juice – Sweet Valley, ALDI
1 tub
220g
2




U



V



Vanilla extract
1 tbsp

1
Venison, haunch meat
120g

3
Vinegar


0
W



Wine: red/rose/dry white
glass
175ml
4
Wine
Small glass
125ml
3
Wonton wrapper, Supreme
Aprox 8 pc
Aprox 15 pc
62g
125g
4
9


X



Xylitol (artificial sweetener)


0
Y



Yakult Light
1 bottle

1
Yeast Extract,
up to 1 tbsp

0
Yoghurt: Greek, plain

150g
5
Yogurt: Greek, low fat
1 tbs

2
Yoghurt: Soya, plain,

150g
3
Yoghurt: low-fat plain,

150g
2
Yoghurt: all natural 99.8% Fat free- Pauls
Set in the tub
200g
3
Yogurt: Strawberry Low fat

125g tub
2
Yogurt: Weight Watchers Citrus Yogurts



1
Yogurt: Yoplait Strawberry, Forest Fruits, Hazelnut
125g pot

3
Yogurt: Yoplait Natural
125g pot

2
Yogurt: Frozen yogurt sticks, Brooklea - Aldi
1 stick
70g
3
Yorkshire pudding


1
Z         



Zest (lemon, lime, orange)


0
Zucchini fritters,

100g
5






Images: FreeDigitalPhotos.net
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