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Zero Point Food List With Serving Sizes, Calories, and Carbs

Ultimate Zero Point List

Zero Point Food List With Serving Sizes, Calories, and Carbs.

Ultimate Zero Point List
Ultimate Zero-Point List

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 FruitServing SizeCaloriesCarbsFiber
Apples1 small apple5213.8 2.4
Applesauce, unsweet4 ounces60153
Apricots1173.8.7
Banana1 medium110303
Blackberries1 cup6213.87.6
Blueberries1 cup8421.453.6
Cantaloupe1 cup53131.4
Cherries1 cup97253
Clementines1358.91.3
Cranberries1 cup4612.24.6
Cucumbers1 cup with peel162.6
Dates1205.33.6
Dragon fruit1136297
Zero Point Fruit Serving SizeCaloriesCarbsFiber
Figs1 large raw475.45.43
Grapefruit152132
Grapes (red or green)1 cup10427.31.4
Guava medium6814.325.4
Honeydew1 cup64161.4
Jackfruit1 cup155403
Kiwis142101
Kumquats571166.5
Lemons1175.41.6
Limes12071.9
Lychee (raw)1 cup12531.42.5
Mangoes1 cup sliced9924.72.6
Nectarines1 medium62 152.4
Okra1 cup3373
Oranges1 medium80193
Papayas1 medium120305
Zero Point Fruit Serving SizeCaloriesCarbsFiber
Passionfruit1 medium174.21.9
Peaches1 medium50152
Pears1 medium101276
Pickles, unsweetened1 small spear4.8.3
Pineapple1 cup 8221.652.3
Pluot/plumcot180193
Plums13081
Pomegranates172275
Pomelo1231596.1
Pumpkin1 cup4912.012.7
Raspberries1 cup64158
Squash (butternut)182227
Starfruit12863
Strawberries1 cup49123
Tangelos1 medium70132
Tangerine1 small4091.3
Tomatillos 1/2 cup diced213.91.3
Tomatoes1 small183.91.2
Watermelon1 cup307.6.4

That was an extensive list of fruits if I missed your favorite let me know and I will add it. 🙂

Zero Point Vegetables

Photo by Dan Gold on Unsplash

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 VegetableServing Size Calories Carbs Fiber
ArrowRoot1 cup7861.91.6
Artichoke Hearts1 medium60137
Arugula1/2 cups2.5.4.2
Asparagus1 cup26.85.32.8
Zero-Point VegetableServing SizeCaloriesCarbsFiber
Bamboo Shoots1 cup40.87.93.3
Beets1 cup58.513.03.8
Broccoli1 cup chopped30.96.02.4
Broccoli Rabe, Rapini1 cup chopped8.81.21.1
Broccoli Slaw3 ounces2552
Broccolini1 cup377.33.7
Brussel Sprouts1 cup37.87.93.3
Zero Point BeansServing SizeCaloriesCarbsFiber
Adzuki1 cup2945716.8
Black boiled no salt 1 cup 22740.815
Fava 1 cup 11122.29
Butter (Lima) 1 cup 19035.911.6
Cannellini (Navy)(canned) 1 cup 29653.613.4
Green (raw) 1 cup 34.17.83.7
Garbanzo (Chick Peas, dry) 1 cup 75612134.8
Great Northern 1 cup 62011437.0
Kidney 1 cup 21541.113.6
Lima (canned) 1 cup 19035.911.6
Lupin (boiled no salt) 1 cup 19816.44.6
Mung (boiled no salt) 1 cup 21238.715.4
Navy (canned) 1 cup 29653.613.4
Pink 1 cup 25247.29.0
Small White 1 cup 72313453.5
Snap (canned) green beans 1 cup 35.96.93.6
Soybeans (boiled no salt) 1 cup 25419.97.6
String (green beans) 1 cup 34.17.83.7
Wax (green beans) 1 cup 34.17.83.7
Canned Fat-free Refried 1 cup 18232.210.9
Zero-Point VegetableServing SizeCaloriesCarbsFiber
Cabbage1 cup chopped22.25.22.2
Carrots1 cup chopped52.512.33.6
Cauliflower1 cup florets255.32.5
Celery1 stalk large10.22.21.0
Swiss Chard1 cup chopped6.81.3.6
Collards1 cup chopped10.82.01.3
Corn1/2 cup92.223.21.5
Photo by team voyas on Unsplash
Zero-Point vegetableServing SizeCaloriesCarbsFiber
Daikon,White Radish1/2 cup slices7.01.3.7
Edamame (frozen)1 cup13011.55.7
Endive1 head87.217.215.9
Garlic (raw)1 clove4.51.0.1
Ginger Root (raw)1 teaspoon1.6.40
Zero-Point VegetableServing SizeCaloriesCarbsFiber
Palm Hearts1 ounce32.27.2.4
Jerusalem Artichoke1 cup sliced10926.22.4
Jicama (raw)1 cup sliced45.610.65.9
Kohlrabi (boiled no salt)1 cup sliced47.811.01.8
Leeks (bulb and lower leafy portion)1 cup54.312.61.6
Lettuce (iceberg types) shredded1 cup 10.12.3.9
Mushrooms(portabella) diced1 cup22.44.41.3
Mushrooms (white) pieces1 cup15.42.3.7
Peas (canned)1/2 cup58.710.73.5
Peppers,green (chopped)1 cup29.86.92.5
Radishes (sliced)1 cup18.64.01.9
Rutabaga (cubed)1 cup50.411.43.5
Seaweed (Kelp raw)1 ounce12.02.7.4
Seaweed (spirulina dried)1 cup3.2526.84.0
Photo by FOODISM360 on Unsplash
Zero-Point VegetableServing Size Calories CarbsFiber
Sauerkraut (canned low-sodium)1 cup31.26.23.6
Scallions1 cup32.07.32.6
Shallots1 tablespoon7.21.7>.1
Spinach (chopped)1 cup6.91.1.7
Turnips (raw and cubed)1 cup36.48.42.3
Water Chestnuts3.5 ounces9723.93
Watercress (chopped)1 cup3.7.4.2

Bring on the Fishies

0 Point Fish
Zero-Point FishServing SizeCaloriesCarbsFiber
Calamari (Squid)1 ounce26.90
Caviar1 tablespoon40.3.60
Abalone3 ounces89.35.10
Clams1 cup1685.80
Crab (Blue)3 ounces73.900
Crayfish3 ounces61.200
Cuttlefish3 ounces67.2.70
Lobster1 whole135.70
Mussels1 cup1295.50
Octopus3 ounces69.71.90
Salmon3 ounces175.20
Scallops3 ounces74.82.00
Shrimp4 large29.7.30
Squid3 ounces78.22.60

Zero Point Protein

MeatServing SizeCaloriesCarbsProtein
Chicken Breast 98% fat-free4 ounces130027.2
Chicken tenderloin skinless4 ounces110025
Weight Watchers Smart Ones Chicken Tenderloin w/BBQ Sauce1pkg24233.917.1
Eggs1 extra-large80.47.0
Egg Whites1 large15.8.23.6
Turkey Breast 98% fat-free4 ounces123027.3

Things I Missed

Zero-Point FoodServing SizeCaloriesCarbsFiber
Eggplant1 peeled11026.315.6
Tofu1/2 cup1835.42.9
Pepperoncini1oz 13 chips140152
Fage Non-fat Greek Yogurt1 cup12070

More Tasty Recipies From SmileysPoints
Saucy Chicken and Rice
Chili and Cornbread
Cheddar Bay Biscuit copycat Recipe
23 Point Meal Plan

zero point food list with carbs
Click *HERE* to download this post for printing.

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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.

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16 Comments

  1. […] Weight Watchers came out with the Freestyle Program and talked about having 200+ zero point foods, I was curious but cautious. I mean, which foods could actually be zero points? How was this […]

  2. […] Watchers is an amazing program that helps with portion control, but with the new Zero Point Foods list, we are told there's “no limit” on them and if you've got a problem with self-control […]

  3. […] for your beef stew, just remember to count points if you're adding anything that isn't on the zero point list. As prepared, this stew is 6 servings (or more!) and 6 Freestyle SmartPoints for each hearty […]

  4. […] amount while drinking extra water so you will be full for a longer period of time. Refer to your zero point food list and grab snacks that are high in protein when […]

  5. […] Check out my Zero Point Food List with calories, carbs, and fiber counts! […]

  6. […] The Ultimate Zero Point List 🙂 […]

  7. […] on low carb Weight Watchers meal plans but am open to other suggestions as well! I utilize the WW Zero-Point List as well to make sure I am eating a balance of Vegetables and […]

  8. […] out my complete ZERO POINT LIST I have included carb and fiber counts as well as the serving […]

  9. […] low point cereal chart has points as well as carbs, because I think it's important to be mindful of how many carbs we are eating in a day. 50g or less is considered “low carb” for most people, and that's about where […]

  10. […] zero point foods (this list has carb count attached) […]

  11. […] Blue Program is the Freestyle Program. Many report overeating carbs on this plan, so I created a Zero Point list with carb and calorie counts included. This can help with portion control and watching […]

  12. […] may notice some of these foods are on the Zero Point list on WW. Like we've talked about before, I don't think Zero Point foods should really be zero points nor […]

  13. LuAnn Pelot

    your site is a great help. Thank you

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