350+ Weight Watchers Zero Point Foods for 2026

What are the Zero Point Foods on Weight Watchers?

Zero point foods are foods that members track as 0 points. These foods are nutritional powerhouses that serve as go-tos as a meal base, snack, or flavor booster.

These are foundational foods that WW wants members to focus on as the core part of their food plan. All are natural, healthy foods that are great for anyone (WW member or not) to include in their food plan. All the foods are low in calorie density and promote weight loss.

While technically not “free” foods, since all foods have calories, these foods do not have to be counted or tracked. However, if a member wants their macros and calories to be correct, they will need to track them, but they will not be added to your daily points.

What is the WW Program for 2026?

The current Weight Watchers plan includes 350+ zero-point foods. Click here for full details about the Weight Watchers Plan.

Zero Point Spotlight: 3 Day Meal Plan

Be sure to check out The Holy Mess 3-Day Meal Plan which was featured in Woman’s World magazine, our popular meal plan that uses zero-point foods.

Weight Watchers Zero Point Food List for 2026

Here are the 350+ foods that are Zero points for WW. Note that categories with an asterisk* are not zero points for members following the diabetic plan, and the new menopause program also has a different set of zero point foods. Members using GLP-1 weight loss medications use the same list.

Vegetables – Non-Starchy

• Acorn squash – 1 cup(s) (cubed)
• Alfalfa sprouts – 1 cup(s)
• Artichoke hearts, canned, no oil – 1 cup(s) (quartered)
• Artichokes, whole – 1 cup(s) (quartered)
• Arugula – 1 cup(s)
• Asparagus – 1 cup(s)
• Baby corn – 1 cup(s) (drained)
• Bamboo shoots – 1 cup(s) (sliced)
• Basil – 1 Tbsp
• Bean sprouts – 1 cup(s)
• Beet greens – 1 cup(s) (cut into pieces)
• Beets – 1 cup(s) (sliced)
• Bell peppers – 1 cup(s)
• Bibb/butter lettuce – 1 cup(s) (shredded)
• Bitter melon – 1 cup(s)
• Bok choy – 1 cup(s) (shredded)
• Broccoli – 1 cup(s) (chopped)
• Broccoli rabe – 1 cup(s)
• Broccoli slaw – 1 cup(s)
• Broccolini – 1 cup(s)
• Brussels sprouts – 1 cup(s)
• Butternut squash – 1 cup(s) (cubed)
• Cabbage, all types – 1 cup(s) (chopped)
• Carnival squash – 1 cup(s)
• Carrots – 1 cup(s)
• Cauliflower – 1 cup(s) (chopped)
• Cauliflower rice – 1 cup(s)
• Celeriac (celery root) – 1 cup(s)
• Celery – 1 cup(s) (chopped)
• Chayote – 1 item(s)
• Chicory root – 1 cup(s)
• Chives, fresh – 1 tsp
• Cilantro, fresh – 1 Tbsp
• Coleslaw mix – 1 cup(s)
• Collard greens – 1 cup(s) (chopped)
• Cucumber – 1 cup(s)
• Delicata squash – 1 cup(s)
• Eggplant – 1 cup(s) (cubed)
• Endive – 1 cup(s)
• Escarole – 1 cup(s)
• Fennel – 1 cup(s)
• Frisee – 1 cup(s)
• Galangal – 1 Tbsp
• Garlic, fresh – 1 clove(s)
• Ginger, fresh – 1 Tbsp
• Green beans/string beans – 1 cup(s) (cut)
• Green hot chili peppers – 1 cup(s) (chopped)
• Habanero pepper – 1 pepper(s)
• Hearts of palm – 1 cup(s)
• Iceberg lettuce – 1 cup(s) (chopped)
• Jalapeño peppers – 1/2 cup(s)
• Jicama – 1 cup(s)
• Kabocha Squash – 1 cup(s)
• Kale – 1 cup(s)
• Kelp seaweed, fresh – 1/2 cup(s)
• Kohlrabi – 1 cup(s)
• Leeks – 1 cup(s)
• Lettuce – 1 cup(s) (chopped)
• Mint, fresh – 1 tsp
• Mixed greens – 1 cup(s)
• Mixed Vegetables, Frozen, Normandy Blend – 3/4 cup(s)
• Mushrooms – 1 cup(s) (sliced)
• Mustard greens – 1 cup(s)
• Okra – 1 cup(s) (sliced)
• Onions – 1 cup(s) (chopped)
• Parsley, fresh – 1 Tbsp
• Pea shoots – 1 cup(s)
• Pickles, dill, unsweetened 1/4 cup(s)
• Pico de gallo – 2 Tbsp
• Pimientos, canned – 2 Tbsp
• Poblano peppers – 1 cup(s)
• Pumpkin – 1 cup(s)
• Radicchio – 1 cup(s) (shredded)
• Radishes, all types – 1 cup(s) (sliced)
• Romaine lettuce – 1 cup(s) (shredded)
• Romanesco – 1 cup(s)
• Rutabaga – 1 cup(s) (cubed)
• Salsa, fat-free – 2 Tbsp
• Sauerkraut – 1/4 cup(s) (drained)
• Scallions – 1 medium
• Shallots – 1 small
• Snow peas – 1 cup(s) (whole)
• Spaghetti squash – 1 cup(s)
• Spinach – 1 cup(s)
• Stir-fry vegetables, frozen, without sauce – 1 cup(s)
• Sugar snap peas – 1 cup(s) (whole)
• Swiss chard – 1 cup(s)
• Tomatillos – 1 cup(s) (chopped)
• Tomato purée – 1/4 cup(s)
• Tomatoes – 1 cup(s)
• Turnips – 1 cup(s) (cubed)
• Water chestnuts – 1/2 cup(s)
• Watercress – 1 cup(s)
• Wax beans – 1 cup(s)
• Yellow summer squash – 1 cup(s)
• Zucchini – 1 cup(s) (sliced)

Vegetables – Starchy*

• Baby potatoes – 1/2 cup(s)
• Chestnuts – 1/4 cup(s)
• Fingerling potatoes – 1/2 cup(s)
• New potatoes – 1/2 cup(s)
• Japanese sweet potato – 1 potato(es) (5″ long)
• Lotus root – 1/2 cup(s)
• Malanga – 1/2 cup(s)
• New potatoes – 1/2 cup(s)
• Parsnips – 1/2 cup(s) (sliced)
• Plantains, baked or boiled – 1/2 cup(s)
• Potato, baked, plain – 1/2 cup(s)
• Potatoes, mashed, plain – 1/2 cup(s)
• Potatoes, roasted, without oil – 1/2 cup(s)
• Potatoes, shredded hash brown-style, plain – 1/2 cup(s)
• Purple potato – 1/2 cup(s)
• Red potato – 1/2 cup(s)
• Russet potato – 1/2 cup(s)
• Sunchokes (Jerusalem artichokes) – 1 cup(s) (sliced)
• Sweet potato, baked, plain – 1 medium
• Sweet potato, canned, unsweetened – 1/2 cup(s)
• Sweet potatoes, mashed, plain – 1/2 cup(s)
• Sweet potatoes, roasted without oil – 1/2 cup(s)
• Taro – 1/2 cup(s)
• White potato – 1/2 cup(s)
• Yam – 1/2 cup(s) (cubed)
• Yuca (cassava), baked or boiled – 1/2 cup(s)
• Yukon Gold potato – 1 medium

Fruits*

• Apples, 1 medium
• Applesauce, unsweetened, 1/2 cup
• Apricots, fresh, 1 item(s)
• Bananas, 1 medium
• Blackberries, 1 cup(s)
• Blueberries, 1 cup(s)
• Cantaloupes, 1 cup(s) (diced)
• Cherries, 1 cup(s)
• Clementines, 1 item(s)
• Cranberries, fresh, 1 cup(s) (whole)
• Dragon fruit, 1 item(s)
• Figs, fresh, 1 medium
• Frozen mixed berries, unsweetened, 1 cup(s)
• Fruit cocktail, unsweetened or packed in water
• Fruit salad, fresh, unsweetened
• Grapefruit, 1/2 medium
• Grapes, 1 cup(s)
• Guavas, 1 item(s)
• Honeydew melons, 1 cup(s) (diced)
• Jackfruit, fresh, 1 cup(s) (cut into pieces)
• Kiwis, 1 medium
• Kumquats, 1 item
• Lemon, 1 wedge(s)
• Limes, 1 wedge(s)
• Lingonberries, fresh, 1 cup(s)
• Lychees, fresh, 1 item(s)
• Mandarin oranges, 1 medium
• Mangoes, 1 small
• Meyer lemons, 1 wedge(s)
• Nectarines, 1 medium
• Oranges, 1 medium
• Papayas, 1 item(s), (small)
• Peaches, 1 medium
• Pears, 1 medium
• Persimmons, 1 item(s)
• Pineapples, 1 cup(s)
• Plums, 1 item(s) (medium)
• Pomegranates, 1 item(s) (4″)
• Pomelo, 1 item(s)
• Prickly pear, 1 item(s)
• Quince, 1 item(s)
• Rambutan, 3 fruit(s)
• Raspberries, 1 cup(s)
• Rhubarb, 1 stalk(s)
• Star fruit, 1 cup(s) (cubed)
• Strawberries, 1 cup(s)
• Tamarind, 1 item(s)
• Tangerines, 1 medium
• Watermelons, 1 cup(s)

Corn and Popcorn*

• Corn, all types e.g. frozen, on the cob, fresh, 1/2 cup
• Hominy – 1/2 cup(s)
• Popcorn kernels – 1/4 cup(s) (unpopped)
• Popcorn, plain, air-popped – 2 cup(s)

Fish and Shellfish

• Abalone – 3 oz
• Alaskan king crab – 3 oz
• Anchovies, canned in water – 3 oz (drained)
• Arctic char – 3 oz
• Bluefish – 3 oz
• Branzino (sea bass) – 3 oz
• Butterfish – 3 oz
• Carp – 3 oz
• Catfish – 3 oz
• Clams – 3 oz
• Cod – 3 oz
• Crabmeat, lump – 3 oz
• Crayfish – 3 oz
• Cuttlefish – 3 oz
• Eel – 3 oz
• Fish roe – 3 oz
• Flounder – 3 oz
• Grouper – 3 oz
• Haddock – 3 oz
• Halibut – 3 oz
• Herring – 3 oz
• Lobster – 3 oz
• Mackerel – 3 oz
• Mahi-mahi – 3 oz
• Monkfish – 3 oz
• Mussels – 3 oz (without shell)
• Octopus – 3 oz
• Orange roughy – 3 oz
• Oysters – 3 oz
• Perch – 3 oz
• Pike – 3 oz
• Pollock – 3 oz
• Pompano – 3 oz
• Salmon – 3 oz
• Sardines, canned in water – 3 oz
• Scallops – 3 oz
• Shrimp – 3 oz
• Smelt – 3 oz
• Smoked fish (haddock, salmon, sturgeon, trout, and whitefish) – 2 oz
• Snapper – 3 oz
• Sole – 3 oz
• Squid – 3 oz
• Striped bass – 3 oz
• Sturgeon – 3 oz
• Swordfish – 3 oz
• Tilapia – 3 oz
• Trout, rainbow, or steelhead – 3 oz
• Tuna – 3 oz
• Tuna, canned in water – 3 oz
• Turbot – 3 oz
• Uni – 1 medium item(s)
• Wahoo – 3 oz
• Whitefish – 3 oz

Lean Meats

• Beef, arm pot roast, lean, trimmed – 3 oz
• Beef, bottom round, roast or steak, trimmed – 3 oz
• Beef, cube steak, trimmed – 3 oz
• Beef, eye of round roast, lean, trimmed – 3 oz
• Beef, eye of round steak, lean, trimmed – 3 oz
• Beef, filet mignon, lean, trimmed – 3 oz
• Beef, flank steak, lean, trimmed – 3 oz
• Beef, ground 90% lean or leaner – 3 oz
• Beef, Kansas City strip steak, lean, trimmed – 3 oz
• Beef, liver – 3 oz
• Beef, London broil – 3 oz
• Beef, New York strip steak, lean, trimmed – 3 oz
• Beef, rump roast, lean, trimmed – 3 oz
• Beef, strip steak, lean, trimmed – 3 oz
• Beef, tenderloin, lean, trimmed – 3 oz
• Beef, top round roast or steak, trimmed – 3 oz
• Beef, top sirloin steak, lean, trimmed – 3 oz
• Beef, tri-tip roast, lean, trimmed – 3 oz
• Bison, ground, 93% lean – 3 oz
• Bison, lean, trimmed – 3 oz
• Bison, top round steak – 3 oz
• Bison, top sirloin steak – 3 oz
• Elk meat – 3 oz
• Elk, ground, 90% lean (or leaner) – 3 oz
• Goat meat – 3 oz
• Lamb, leg, lean, trimmed – 3 oz
• Lamb, loin, lean, trimmed – 3 oz
• Lamb, sirloin chops, lean, trimmed – 3 oz
• Lamb, tenderloin – 3 oz
• Pork center rib chops, lean, trimmed – 3 oz
• Pork loin chop, lean, trimmed – 3 oz
• Pork sirloin chop, lean, trimmed – 3 oz
• Pork sirloin roast, lean, trimmed – 3 oz
• Pork tenderloin – 3 oz
• Pork, top loin chop, lean, trimmed – 3 oz
• Pork, top loin roast, lean, trimmed – 3 oz
• Rabbit – 3 oz
• Veal cutlet, plain – 3 oz
• Veal loin chop, lean, trimmed – 3 oz
• Veal shank – 3 oz
• Venison – 3 oz
• Venison, ground – 3 oz

Beans, Peas, and Lentils

• Adzuki beans – 1/2 cup(s)
• Black beans – 1/2 cup(s)
• Black-eyed peas – 1/2 cup(s)
• Cannellini beans – 1/2 cup(s)
• Chickpeas – 1/2 cup(s)
• Cranberry beans – 1/2 cup(s)
• Edamame – 1/2 cup(s)
• Fava beans – 1/2 cup(s)
• Great Northern Beans – 1/2 cup(s)
• Kidney beans – 1/2 cup(s)
• Lentils – 1/2 cup(s)
• Lima beans – 1/2 cup(s)
• Lupini beans – 1/2 cup(s)
• Navy beans – 1/2 cup(s)
• Peas, green – 1/2 cup(s)
• Pinto beans – 1/2 cup(s)
• Refried beans, fat-free – 1/2 cup(s)
• Soybeans – 1/2 cup(s)
• Split peas – 1/2 cup(s)

Yogurt and Cottage Cheese*

• Almond yogurt, plain, unsweetened – 3/4 cup(s)
• Cottage cheese, plain, fat-free – 1/2 cup(s)
• Quark, plain, fat-free – 1 cup(s)
• Yogurt, Greek, plain fat-free – 1 cup(s)
• Yogurt, plain fat-free – 1 cup(s)
• Yogurt, soy, plain – 3/4 cup(s)

Eggs

• Egg substitute, liquid – 1/2 cup(s)
• Egg whites – 3 item(s)
• Egg yolks, 2 item(s) (large)
• Eggs – 2 item(s) (large)
• Eggs, hard-boiled – 2 item(s) (large)

Oats

• Oatmeal – 1 cup(s)
• Oatmeal, instant, plain – 1 packet
• Oats, quick cooking – 1/4 cup(s)
• Oats, rolled/old fashioned – 1 cup(s)
• Oats, steel cut – 1 cup(s)

Chicken and Turkey

• Chicken breast, canned – 3 oz
• Chicken breast, deli sliced – 2 oz
• Chicken breast, ground – 3 oz
• Chicken breast, skinless – 3 oz
• Chicken dark meat, skinless – 3 oz
• Chicken drumstick, skinless – 1 item(s)
• Chicken gizzards – 3 oz
• Chicken hearts – 1 heart(s)
• Chicken leg, skinless – 3 oz
• Chicken, livers – 1/2 cup(s)
• Chicken patty, plain, lean – 1 patty/patties
• Chicken thigh, skinless – 3 oz
• Chicken, canned – 3 oz
• Chicken, ground, 90% lean or leaner – 3 oz
• Chicken, whole, skinless – 3 oz
• Turkey breast, deli-style (excluding maple and honey varieties) – 2 oz
• Turkey breast, ground – 3 oz
• Turkey breast, skinless – 3 oz
• Turkey dark meat, skinless – 3 oz
• Turkey drumstick, skinless – 3 oz
• Turkey patty, plain, lean – 1 patty/patties
• Turkey ribs (turkey shoulder) – 3 oz
• Turkey thigh, skinless – 3 oz
• Turkey, canned in water – 3 oz
• Turkey, ground, 90% lean (or leaner) – 3 oz

Beyond the Food List

Zero-point foods are a powerful foundation, but for many women, food is only one piece of the puzzle. Inside The Holy Weigh, we work on the three root causes that keep chronic dieters stuck: scrambled hunger signals, autopilot habits, and the heart stuff no food plan can fix. Take this free quiz to find out which one is driving your cravings.

Zero Heroes: How ZeroPoint Foods Work

According to WW, Zero Point foods have – you guessed it – 0 Points because they are the foundation of healthy eating.

Full of fiber and protein, these foods also support overall health, keep you full, and bulk up and add flavor to your meals. And, of course, you can eat as much as you like to gentle satisfaction.

While serving sizes are listed as a helpful guide, these foods do not increase in point value if you eat more than one serving.

Many programs consider just calories. The WW system takes it a step further, considering a food’s complex nutritional factors, like added sugars, fiber, protein, and saturated fats vs. unsaturated fats, to create a single number: the Points value. ⁣Points take the guesswork out of nutrition.

How I Use Zero Point Foods: 100 Pounds Down

As someone who is a Lifetime WW member and has been maintaining a 100+ pound weight loss for almost 20 years now, I’m strategic in how I use zero point foods.

Here’s how I use zero-point foods:

• I include zero point foods in every meal. They aren’t an extra. They are a foundation. I add vegetables anytime I can, like mushrooms, onions, and spinach in my scrambled eggs, or two veggie sides with dinner. This list of 75+ zero point meals and snacks gives more of my go-to zero point meal and snack ideas.
• I eat zero point meals to balance out high-calorie meals, like when I go out to eat. On those days, lunch might be zero point chili.
• As tempting as it is to snack on fruit since it’s zero points, I’ve learned I need to include protein or fat to regulate blood sugar. This is a S.A.F.E. eating concept I teach inside The Holy Weigh.
• Any overeating slows down or stops weight loss – even zero point foods. I had to get to the heart of what was really driving my overeating, what I call Soul Hunger, before I could lose weight for good and keep it off. Check out this free weight loss sabotage quiz to learn more.

Which Zero Point Foods for Weight Watchers Are New with this Plan?

The new ZPFs (zero-point foods) with the plan in 2026 are:

• Starchy vegetables
• Potatoes
• Oats
• Dark meat poultry
• Lean meats, including lean pork and lean beef

WW Zero Point Foods List for Diabetic Plan

Zero-point foods for the diabetic Weight Watchers plan do NOT include fruit, yogurt, cottage cheese, corn, potatoes, starchy vegetables, oatmeal, and popcorn. These foods can still be eaten, but they have points that need to be counted.

If you are a diabetic member, before you feel cheated by the WW system, keep in mind that you receive additional daily points to compensate for this variation.

You can adjust your diabetic status anytime in the WW app under “settings.”

Answers to FAQs (Frequently Asked Questions) about WW Zero Point Foods

Here are answers to questions I receive most often.

More Weight Watchers Posts for You

Weight Watchers 7 Day Meal Plan – Basic – A great 7-day meal plan with breakfast, lunch, dinner, and snacks included.

Weight Watchers Menopause Program – Our Honest Review – Is the WW menopause program right for you? Read our review to find out.

Best Fast Food Choices on Weight Watchers: Low Point Orders That Work – Because real life happens.

When You Have a Lot of Weight to Lose – Do you have 50, 75 or 100 pounds to lose? This post is just for you.

My 100-Pound Weight Loss Story – The before and after of how I lost and am maintaining a 100-pound weight loss.

Light and Healthy Teriyaki Chicken Meal Prep – One of the best healthy meal prep recipes you’ll find.

7-Day High-Protein, Low-Carb Dinner Meal Plan – This meal plan with FREE PDF printable gives you a week of healthy meals. Excellent resource for GLP-1 users.