myWW Purple Plan Zero Point Food List With Serving Sizes, Calories, and Carbs

Woo hoo! The myWW Purple Plan is HERE! And the plan has more than 300 Zero Point foods? WHAT?! This is great… but not so fast: Zero Points does NOT equal zero carbs or calories. What does that mean? It means we need to watch how much and how many of these foods we are eating, or we may not have success with Weight Watchers.

myWW zero point list for the purple plan. fruits and vegetable image — **Pin It! 🙂**

“Healthi formerly iTrackbites is an alternative to Weight Watchers. “

myWW Purple Plan Zero Point Food List With Serving Sizes, Calories, and Carbs

These Zero Point foods are the base of many of my meals. I always watch my portions (grab my portions cheat sheet) and I keep carb count in mind. Carbs are not my friend! I don’t do Keto, and though you can do Keto Weight Watchers, I do low to mid carbs.

Note: 99% of the data in this sheet comes from nutrionata.self.com a great resource for tracking all of the nutritional information in the foods you eat 🙂 If you see a mistake, email me at smileyspoints AT gmail.com

How to do WW on Healthi formerly iTrackBites
Find info on the Purple Plan here.
Find info on the Blue Plan here.
Find info on the Green Plan here.
iTrackBites full overview

Beans and Legumes

I’m so happy you’re here. 🙂 Note: Smiley’s Points participates in affiliate programs. That’s how the bills get paid! There is no additional charge to you and I only recommend products I know and love.

Purple Zero Point. List — **The Musical Fruit 🙂**

Beans	Serving Size	Calories	Carbs	Fiber
Adzuki beans	1 cup	294	57	16.8
Alfalfa sprouts	1 cup	7.6	.7	.6
Bean sprouts	1 cup	31.2	6.2	1.9
Black Beans	1 cup	227	40.8	15
Black-eyed peas	¾ cup	200	36	11
Cannellini beans	1 cup	296	53.6	13.4
Chickpeas	1 cup	756	121	34.8
Edamame	1 cup	130	11.5	5.7
Fava beans	1 cup	111	22.2	0
Great Northern Beans	1 cup	620	114	37.0
Hominy	1 cup	119	24	4.1
Kidney Beans	1 cup	215	41.1	13.6
Lentils	1 cup	678	115	58.6
Lima beans	1 cup	190	35.9	11.6
Lupini beans	1 cup	198	16.4	4.6
Navy beans	1 cup	296	53.6	13.4
Pinto beans	1 cup	206	36.6	11.0
Refried beans	1 cup	182	32.2	10.9
Soybeans	1 cup	254	19.9	7.6

Chicken and Turkey Breast

Meat	Serving Size	Calories	Carbs	Protein
Ground Chicken Breast	4 ounces	170	0	25
Ground Turkey 98% fat-free	4 ounces	120	0	26
Ground turkey breast	4 ounces	170	0	21
Skinless chicken breast	4 ounces	130	0	27.2
Skinless turkey breast	4 ounces	123	0	27.3

Dairy and Dairy Alternatives

Dairy	Serving Size	Calories	Carbs	Fiber
Cottage Cheese plain non-fat	1 cup	104	9.7	15
Greek yogurt plain non-fat	1 cup	220	9	23
Quark, plain up to 1% fat	1 cup	173	9.8	0
Soy yogurt, plain	1 cup	150	22	.9

Eggs

Egg	Serving Size	Calories	Carbs	Fiber
Egg substitute liquid	4 ounces	84	.6	12
Egg whites	1 large	15.8	.2	3.6
Egg yolks	1 large	53.9	.6	2.7
Eggs	1 extra-large	80	.4	7.0 protein

Fish and Shellfish

Fish	Serving Size	Calories	Carbs	Fiber
Abalone	3 ounces	89.3	5.1	0
Alaskan king crab	1 leg	144	0	0
anchovies	3 ounces	111	0	0
Arctic char	8 ounces	468	0	0
Bluefish	5 ounces	186	0	0
Canned tuna in water	1 cup	179	0	0
carp	7 ounces	277	0	0
Catfish	5 ½ ounces	215	0	0
Caviar	1 tablespoon	40.3	.6	0
Clams	1 cup	168	5.8	0
Cod Atlantic	8 ounces	189	0	0
Cod Pacific	4 ounces	95.1	0	0
Crabmeat lump	1 cup	134	0	0
Crayfish	3 ounces	61.2	0	0
Cuttlefish	3 ounces	67.2	.7	0
Dungeness Crab	3 ounces	73.1	.6	0
Eel	7 ounces	375	0	0
Fish roe	1 tablespoon	20	.2	0
Flounder	6 ounces	148	0	0
Grouper	9 ounces	238	0	0
Haddock	7 ounces	168	0	0
Halibut	7 ounces	224	0	0
Herring	6.5 ounces	291	0	0
Lobster	1 whole	135	.7	0
Mahi Mahi	7 ounces	173	0	0
Monkfish	3 ounces	64.6	0	0
Mussels	1 cup	129	5.5	0
Octopus	3 ounces	69.7	1.9	0
Orange Roughy	3 ounces	64.6	0	0
Oyster	1 medium	40	2.5	0
Perch	2 ounces	54.6	0	0
Pike	5.5 ounces	148	0	0
Pollock	7 ounces	178	0	0
Pompano	4 ounces	184	0	0
Salmon	3 ounces	175	.2	0
Sardines, canned in water or sauce	3 ounces	166	.7	.1
Sashimi	4 ounces	140	1	0

Fish	Serving Size	Calories	Carbs	Fiber
Scallops	3 ounces	74.8	2.0	0
Sea Bass	4.5 ounces	125	0	0
Sea Cucumber	1 ounce	15.7	0	0
Sea Urchin	3 ounces	102	3	0
Shrimp	4 large	29.7	.3	0
Smelt	3 ounces	82.5	0	0
Smoked haddock	3 ounces	98.6	0	0
Smoked Salmon	1 cup	159	0	0
Smoked sturgeon	3 ounces	147	0	0
Smoked trout	3 ounces	144	0	0
Smoked whitefish	1 cup	147	0	0
Snails	1 ounce	25.2	.6	0
Snapper	7 ounces	218	0	0
Sole	6 ounces	148	0	0
Squid	3 ounces	78.2	2.6	0
Steelhead Trout	4 ounces	159	0	0
Striped Bass	5.5 ounces	154	0	0
Sturgeon	3 ounces	89.3	0	0
Swordfish	5 ounces	165	0	0
Tilapia	4 ounces	96	0	0
Trout	3 ounces	117	0	0

Fish	Serving Size	Calories	Carbs	Fiber
Tuna	1 can in water	191	0	0
Turbot	7 ounces	194	0	0
Wahoo	8 ounces	356	0	0
Whitefish	7 ounces	265	0	0

Fruits

Fruit	Serving Size	Calories	Carbs	Fiber
Apples	1 large	116	30.8	5.4
Applesauce (unsweetened)	1 cup	102	27.5	2.7
Apricots	1 cup	74.4	17.4	3.1
Bananas	1 medium	105	27.0	3.1
Blackberries	1 cup	61.9	14.7	7.6
Blueberries	1 cup	84.4	21.4	3.6
Cantaloupe	1 cup	60.2	15.6	1.6
Cherries	1 cup	86.9	22.1	2.9
Clementines	1 fruit	34.8	8.9	1.3
Cranberries (fresh)	1 cup	50.6	13.4	5.1
Dragonfruit	1 fruit	61	15	3
Figs (fresh)	1 large	47.4	12.3	1.9
Frozen mixed berries (unsweetened)	1 cup	65	15	5.6
Fruit cocktail (unsweetened)	4 ounces	40	11	1
Grapefruit	½ fruit	51.7	13.1	2.0

Fruit	Serving Size	Calories	Carbs	Fiber
Grapes	1 cup	61	15.8	.8
Guava	1 cup	112	23.6	8.9
Honeydew	1 cup	63.7	16.1	1.4
Kiwi	1 large fruit	55.5	13.3	2.7
Kumquats	1 fruit	13.5	3.0	1.2
Lemons	1 fruit	21.6	11.6	5.1
Limes	1 fruit	20.1	7.1	1.9
Mangoes	1 cup sliced	107	28.1	3.0
Nectarines	1 large	68.6	16.5	2.7
Oranges	1 fruit	69.4	17.4	3.6
Papayas	1 large	148	37.3	6.8
Peaches	1 large	68.3	17.3	2.6
Pears	1 small	85.8	22.9	4.6
Persimmons	1 fruit	31.8	8.4	0
Pineapples	1 cup	82.5	21.6	2.3

Fruit	Serving Size	Calories	Carbs	Fiber
Plums	1 fruit	30.4	7.5	.9
Pomegranates	1 fruit	234	52.7	11.3
Pomelo	1 cup	72.2	18.3	1.9
Raspberries	1 cup	64.0	14.7	8.0
Star Fruit	1 large	38.4	8.4	3.5
Strawberries	1 cup halves	48.6	11.07	3.0
Tangerines	1 large	63.6	16.0	2.2
Watermelon	1 cup balls	46.2	11.6	.6

Potatoes and Sweet Potatoes

Potatoes	Serving Size	Calories	Carbs	Fiber
Baby Potatoes	1 cup	67.9	15.7	1.4
Baked Potatoes	1 large	278	63.2	6.6
Baked sweet potatoes	1 cup	180	41.4	6.6
Canned sweet potatoes (unsweetened)	7 ounces	200	46.1	2.49
Cassava	1 cup	330	78.4	3.7
Fingerling Potatoes	1 cup	148	34	3.1
Frozen potatoes	1 cup	142	31.8	2.2
Idaho potatoes	1 cup diced	113	26	2.7
Japanese sweet potatoes	1 medium	264	63	4.6
Mashed potatoes plain	1 cup	237	36	3.2
New potatoes	⅔ cup	87	20.1	1.8
Oven-roasted potato wedges without oil	10 pieces	275	36	3.3
Oven-roasted sweet potato fries without oil	1 cup	180	41.4	6.6
Purple potatoes	3.5 ounces	87	20	3.3
Red potatoes

Potatoes	Serving Size	Calories	Carbs	Fiber
Roasted Potatoes without oil	1 potato	266	58.6	5.4
Roasted sweet potatoes without oil	1 large	162	37.3	5.9
Russet potatoes	1 medium	168	38.5	2.8
Sweet potatoes	1 potato	112	26.2	3.9
Taro	1 cup	116	27.5	4.3
White potatoes	1 large	255	62.9	8.9
Yams	1 cup cubed	177	41.8	6.1
Yellow Potatoes	⅔ cup	87	20.1	1.8
Yucca	1 cup	330	78.4	3.7
Yukon gold Potatoes	1 medium	164	39	5

Tofu

Tofu	Serving Size	Calories	Carbs	Fiber
Firm tofu	½ cup	183	5.4	2.9
Silken tofu	3 ounces	62.0	2.4	.1
Smoked Tofu	3 ounces	140	2	1
Soft tofu	1 cup	151	4.5	.5
Tempeh	1 cup	320	15.6	0

Vegetables (Starchy)

Vegetable	Serving Size	Calories	Carbs	Fiber
Canned Corn	1 cup	133	30.8	3.1
Corn	1 ear	58.6	14.1	1.8
Green Peas	1 cup	117	21.0	7.4
Parsnips	1 cup	99.7	23.9	6.5
Peas	1 cup	117	21.0	7.4
Split Peas	3 ounces	341	60.4	25.5
Succotash	3 ounces	99	19.6	3.8

Vegetables (non-starchy)

Vegetables (non starchy	Serving Size	Calories	Carbs	Fiber
Acorn squash	3 ounces	40	10.4	1.5
Artichoke hearts no oil	1 medium	63.6	14.3	10.3
Artichokes	1 medium	63.6	14.3	10.3
Arugula	½ cup	2.5	.4	.2
Asparagus	1 cup	26.8	5.3	2.8
Baby corn	½ cup	25.3	5.6	.6
Bamboo shoots	1 cup	24.9	4.3	1.8
Basil	2 Tbsp	1.2	.1	.1
Beet Greens	1 cup chopped	38.8	7.8	4.18
Beets	1 cup	58.5	13.0	3.8
Bok Choy	1 cup	20.4	3.1	1.7
Broccoli	1 cup	30.9	1.2	1.1
Broccoli rabe	1 cup	8.8	14.3	10.3
Broccoli slaw	3 ounces	25	5	2

Vegetable	Serving Size	Calories	Carbs	Fiber
Brussels sprouts	1 cup	37.8	7.9	3.3
Butter Bibb Lettuce	1 cup	7.2	1.2	.6
Butternut Squash	1 cup	63	16.4	2.8
Cabbage	1 cup chopped	22.2	5.2	2.2
Canned pimientos	1 cup	44.2	9.8	3.6
Carrots	1 cup chopped	52.2	12.3	3.6
Cauliflower	1 cup florets	25	5.3	2.5
Cauliflower Rice	1 cup	25	5.3	2.5
Celery	1 cup chopped	16.2	3.5	1.6
Chives	1 Tbsp	.9	.5	.1
Cilantro	¼ cup	.9	.1	.1
Coleslaw mix	3 ounces Taylor Farms	20	5	2
Collard Greens	1 cup chopped	10.8	2.0	1.3
Cucumber	1 cup peeled	16	2	.6

Vegetable	Serving Size	Calories	Carbs	Fiber
Eggplant	1 cup	32.7	8.1	2.5
Endive	1/2 cup chopped	4.3	.8	.8
Escarole	½ cup	107	21	11
Fennel	1 Tbsp	19.8	3	2.3
Frozen stir fry vegetables	3 ounces	40	8	2
Garlic	1 cup florets	41.7	9.3	.6
Ginger	1 Tbsp	18	3.7	.7
Green leaf lettuce	1 cup shredded	5.4	1	.5
Hearts of Palm	1 ounce	32.2	7.2	.4
Iceberg lettuce	1 cup shredded	10.1	2.3	.9
Jicama	1 medium	38	8.82	4.9
Kale	1 cup chopped	33.5	6.7	2.5
Kohlrabi	1 cup sliced	47.8	11.0	1.8
Leeks	1 head	32.7	8.1	2.5

Vegetable	Serving Size	Calories	Carbs	Fiber
Mint	2 Tbsp	2	.48	.3
Mixed greens	3 ounces	24	4.4	1.7
Mushrooms Portabello	1 cup	22.4	4.4	1.3
Mushrooms white	1 cup	15.4	2.3	.7
Mustard greens	1 cup chopped	14.6	2.7	1.8
Napa Cabbage	1 cup	13.1	2.4	2
Nori	26 grams	9	1.3	.1
Oakleaf lettuce	1 cup shredded	5	1	.5
Okra	1 cup	33	7	3
Onions	1 medium	44	10.3	1.9
Oregano	1 tsp	3.1	.6	.4
Parsley	1 Tbsp	4.1	.8	.5
Pea Shoots	1 cup	40	8	3
Peppers (green)	1 cup chopped	29.8	6.9	2.5
Pickles (unsweetened)	1 medium	11.7	2.7	.8

Vegetable	Serving Size	Calories	Carbs	Fiber
Pico de gallo	¼ cup	11	2	1
Pumpkin	1 cup	49	12.01	2.7
Pumpkin puree	1 cup	83.3	19.8	7.1
Radishes	1 cup	18.6	4.0	1.9
Red leaf Lettuce	1 cup	4.5	.6	.3
Romaine Lettuce	1 cup shredded	4.5	.6	.3
Rosemary	1 Tbsp	2	.3	.2
Rutabaga	1 cup	50.4	11.4	3.5
Salsa fat-free	2 Tbsp	10	2	0
Sauerkraut	1 cup	32	7.3	2.6
Scallions	1 cup	32	7.3	2.6
Shallots	1 tablespoon	7.2	1.7	>.1
Spaghetti Squash	1 cup cubed	31.3	7	0
Spinach	1 cup chopped	6.9	1.1	.7

Vegetables	Serving Size	Calories	Carbs	Fiber
String Beans	1 cup	34.1	7.8	3.7
Summer Squash	1 cup sliced	18.1	3.8	1.2
Swiss Chard	1 cup chopped	6.8	1.3	.6
Tarragon	1 tsp	1.5	.3	0
Thyme	1 tsp	2.8	.6	.4
Tomatillos	1 medium	10.9	2.0	.6
Tomato puree canned	1 cup	95	22.5	4.8
Tomato sauce Canned	1 cup	58.8	14.1	3.7
Tomatoes	1 plum	11.2	2.4	.7
Turnips	1 cup cubed	36.4	8.4	2.3
Water chestnuts	3.5 ounces	97	23.9	3
Wax beans	½ cup	15	3	1
Zucchini	1 cup	17	3	1

Whole Wheat Pasta and Grains

Pasta and Grains	Serving Size	Calories	Carbs	Fiber
Air popped popcorn no oil or sugar	1 cup	31	6.2	1.2
Air popped popcorn with salt or spices	1 cup	31	6.2	1.2
Amaranth	1 cup	716	127	12.9
Ancient grain mix,no seeds	1 cup	251	46	5
Barley, pearled	1 cup	704	155	31.2
Black bean pasta	2 ounces	212	28	7.4
Brown basmati rice	¼ cup	180	40	4
Brown rice	1 cup	685	143	6.5
Brown rice cereal 100%	1 cup	124	27.5	2.3
Brown rice noodles	1 cup	491	121	.7
Brown rice pasta	1 cup	491	121	7

Pasta and Grains	Serving size	Calories	Carbs	Fiber
Brown rice -quinoa blend	1 cup	220	43	2
Buckwheat	1 cup	583	122	17
Buckwheat soba noodles	6 ounces	249.9	52	2
Bulgur	1 cup	479	106	25.6
Chickpea pasta	2 ounces	190	32	8
Corn pasta	1 cup	176	39.1	6.7
Edamame pasta	4 ounces	420	44	22
Farro	¼ cup	140	30	3
Freekeh	¼ cup	130	28	4
Instant brown rice	1 cup	216	44.8	3.5
Instant oatmeal plain	1 cup	159	29.3	4

Pasta and Grains	Serving Size	Calories	Carbs	Fiber
Kamut	4 ounce	337	70.4	9.1
Kasha	1 cup	346	74.9	10.3
Lentil pasta (red)	2 ounces	180	34	6
Millet	4 ounces	378	72.9	8.5
Oatmeal plain	⅓ cup	102	18.6	2.7
Oats	1/3 cup	102	18.6	2.7
Pea pasta	¾ cup	190	30	5
Popcorn kernels for at home popping	1 ounce	105	20.8	3.6
Quick-cooking regular oats	⅓ cup	102	18.6	2.7
Quick-cooking steel-cut oats	¼ cup	170	28	4
Quinoa	3.5 ounces	368	64.2	7.0

Pasta and Grains	Serving Size	calories	Carbs	Fiber
Quinoa pasta	1 cup	226	46	4.9
Red quinoa	1 cup	222	40	5
Rolled oats	1 cup	307	55.9	8.2
Rye berries	1 cup	556	118	24.7
Shirataki noodles	4 ounces	10	3	3
Sorghum	1 cup	651	143	12.1
Soybean pasta	2 ounces	212	28	7.4
Spelt	4 ounces	338	71.4	10.7
Spelt berries	1 cup	246	51	7.6
Steel-cut oats	½ cup	170	28	4
Teff	½ cup	354	70.6	7.7

Pasta and Grains	Serving Size	Calories	carbs	Fiber
Thai brown rice	3.5 ounces	320	64	4
Tri-color quinoa	1 cup	120	21.3	2.8
Wheat berries	3.5 ounces	329	68	12.2
Whole-grain pasta	1 cup	174	37.2	6.3
Whole-grain sorghum	1 cup	651	143	12.1
Whole-wheat couscous	1 cup	651	134	8.7
Whole-wheat pasta	1 cup	174	37.2	6.3
Wild-Rice	1 cup	571	120	9.9
Wild rice-brown rice blend	3.5	101	21	2

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7 Comments

Kathy says:

December 17, 2019 at 1:51 pm

I need more help to be successful

Kathy Wyckoff says:

July 26, 2020 at 9:32 pm

I am very confused when it come to peanuts. It is a legume and I love them. I would like to know can I have a 1/2 cup like beans on the purple plan. We are talking the same calories and the studies say that they do not put on weight when on a calorie counting diet which I can do on the purple plan. What is your view?

1. smileyspoints says:
  
  July 27, 2020 at 11:27 pm
  
  Peanuts are actually higher in protein content than Black beans and lower in Carbohydrates. I do not know why myWW has them at 13 points per 1/2 cup and black beans are zero on Purple. I think the idea is you are more likely to overeat peanuts than black beans. Legumes, in general, tend to be high in carbs but your ability to overeat peanuts versus the other legumes may be the answer as to why there is such a difference. If you personally do not have an issue with portion control I would say eating 1/2 a cup of peanuts is fine. Remember this is just my opinion. Have an awesome day and stay safe.
  
  1. Robin says:
    
    December 9, 2020 at 1:35 pm
    
    Way way higher in fat! That’s why
    
Kathrin says:

February 4, 2021 at 6:57 am

Thank you for the great work! It’s extremly helpful! <3

1. Kevin Smiley says:
  
  February 4, 2021 at 7:29 pm
  
  I am glad it has helped you. If you need any help in the future please reach out.
  
Karen says:

September 16, 2022 at 7:52 pm

Thanks for all your hard work and effort. I’m leaving WW as I can’t get a grip on the new plan. Even though they make “ allowances for eating your vegs… if I use my extra points I gain weight. No more Purple. But I purchased their free style and several other WW cookbooks to keep me focused and I believe your hard work here will be a great help for me. .

myWW Purple Plan Zero Point Food List With Serving Sizes, Calories, and Carbs