Zero ProPoints value Fruits


Zero ProPoints value Fruits


 
Frozen grapes make a great 0 Propoint snack!

Zero ProPoints value Fruits
Apple
Apricots
Banana
Blackberries
Blueberries
Carombola, Star Fruit
Cherries
Clementines
Gooseberries
Grapefruit
Grapes
Guava
Kiwi Fruit
Kumquats
Lemon
Lime
Loganberries
Lychees
Mandarin
Mango
Melon, Cantaloupe
Melon, Galia
Melon, Honeydew
Nectarine
Orange
Papaya, Paw-Paw
Passion Fruit
Peach
Pear
Pineapple
Plums
Pomegranate
Raspberries
Redcurrants
Rhubarb
Satsumas
Sharon Fruit (Persimmon)
Strawberries
Tangerines
Ugli Fruit (Tangelo)
Watermelon
Dried fruit and tinned fruit in syrup have ProPoints values.

Propoints Values for generic supermarket foods

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






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