Here is the new Weight Watchers Program for 2022 and 2023 zero point food list. Be sure to download your free printable of the complete list of the 200+ zero point foods.
What is the New WW Program for 2022?
On November 14, 2022, WW introduced the Weight Watchers Program which is a simplified program that focuses on community support for weight loss. Click here for full details about the Weight Watchers Plan for 2022 and 2023.
What are the Zero Point Foods on Weight Watchers?
Here are the “free” foods on WW. Keep in mind that while there are zero point, no-count foods that are worked into the algorithm, all foods still have calories. These foods do not have to be tracked or counted. They should be eaten to gentle satisfaction.
Be sure to check out the Holy Mess 3 Day Diet that was featured in Woman’s World magazine, our popular meal plan that uses zero point foods.
Non-Starchy Veggies
- Arugula – 1 cup(s)
- Broccoli slaw – 1 cup(s)
- Canned baby corn – 1 cup(s)
- Canned bamboo shoots – 1 cup(s)
- Canned unsalted tomato puree – 1/4 cup(s)
- Cooked asparagus – 1 cup(s)
- Cooked beets – 1 cup(s)
- Cooked broccoli rabe – 1 cup(s)
- Cooked Brussels sprouts – 1 cup(s)
- Cooked cauliflower rice – 1 cup(s)
- Cooked collard greens – 1 cup(s)
- Cooked cubed butternut squash- 1 cup(s)
- Cooked delicata squash – 1 cup(s)
- Cooked eggplant(s) – 1 cup(s)
- Cooked leeks(s) – 1 cup(s)
- Cooked okra – 1 cup(s) (sliced)
- Cooked pumpkin – 1 cup(s)
- Cooked rutabaga(s) – 1 cup(s)
- Cooked spaghetti squash – 1 cup(s)
- Cooked Swiss chard – 1 cup(s)
- Cooked turnip(s) – 1 cup(s) (cut into pieces)
- Cooked wax beans – 1 cup(s)
- Cooked winter squash – 1 cup(s)
- Cucumber – 1 cup(s)
- Endive – 1 cup(s)
- Escarole – 1 cup(s)
- Fat free salsa – 2 Tbsp
- Fresh mushroom(s) – 1 cup(s)
- Fresh radish(es) – 1 cup(s)
- Fresh tomato(es) – 1 cup(s)
- Green hot chile pepper(s) 1/2 cup(s)
- Hearts of palm – 1 cup(s)
- Jalapeno pepper(s) – 1/2 cup(s)
- Lettuce – 1 cup(s)
- Mixed greens – 1 cup(s)
- Packaged coleslaw mix (shredded cabbage and carrots) – 1 cup(s)
- Pico de gallo – 2 Tbsp
- Pumpkin puree – 1 cup(s)
- Sauerkraut – 1/4 cup(s)
- Summer squash – 1 cup(s)
- Tomatillo(s) – 1/2 cup(s) (chopped)
- Uncooked beet greens – 1 cup(s)
- Uncooked bell pepper(s) – 1 cup(s)
- Uncooked bok choy – 1 cup(s)
- Uncooked broccoli – 1 cup(s)
- Uncooked cabbage (all varieties) – 1 cup(s)
- Uncooked carrot(s) – 1 cup(s)
- Uncooked cauliflower – 1 cup(s)
- Uncooked celery – 1 cup(s)
- Uncooked funnel bulb(s) – 1 cup(s)
- Uncooked jicama – 1 cup(s)
- Uncooked kale – 1 cup(s)
- Uncooked kohlrabi – 1 cup(s)
- Uncooked mustard greens – 1 cup(s)
- Uncooked onion(s) – 1 cup(s) (chopped)
- Uncooked pea shoots – 1 cup(s)
- Uncooked scallion(s) – 1 item(s)
- Uncooked shallot(s) – 1 item(s)
- Uncooked string beans – 1 cup(s)
- Uncooked sugar snap peas – 1 cup(s)
- Uncooked zucchini – 1 cup(s)
- Unsweetened dill pickle(s) – 1 spear(s)
- Water chestnut(s) – 1/2 cup(s)
Fruits
- Bananas – 1 medium
- Canned fruit cocktail packed in water – 1/2 cup(s)
- Cantaloupe – 1 cup(s) (diced)
- Carambola starfruit(s) – 1 item
- Cherries – 1 cup(s)
- Clementine(s) – 1 item(s)
- Dragon fruit – 1 item(s)
- Fresh apple(s) – 1 medium
- Fresh blackberries – 1 cup(s)
- Fresh blueberries – 1 cup(s)
- Fresh fruit salad – 1 cup(s)
- Fresh jackfruit(s) – 1 cup(s) (cut into pieces)
- Fresh lime(s) – 1 item(s)
- Fresh raspberries – 1 cup(s)
- Fresh watermelon – 1 cup(s)
- Grapefruit(s) – 1 medium
- Grapes – 1 cup(s)
- Guava – 1 item(s)
- Honeydew melon – 1 cup(s)
- Kiwifruit(s) – 1 medium
- Lemon(s) – 1 item(s)
- Mango(es) – 1 item(s)
- Meyer lemon(s) – 1 item(s)
- Mixed berries – 1 cup(s)
- Nectarine(s) – 1 medium
- Orange(s) – 1 medium
- Papaya(s) – 1 item(s) (small)
- Peach(es) – 1 medium
- Pear(s) – 1 item(s)
- Persimmon(s) – 1 item(s)
- Pineapple – 1 cup(s)
- Plum(s) – 1 item(s) (medium)
- Pomegranate(s) – 1 item(s) (4″)
- Pomelo – 1 item(s)
- Rhubarb – 1 item(s)
- Strawberries – 1 cup(s) (raw)
- Tangerine(s) – 1 medium
- Unsweetened applesauce – 1/2 cup(s)
Proteins
Zero Point proteins include beans, peas, lentils, eggs, fish, shellfish, lean poultry, tofu, tempeh, plain non-fat yogurt and fat free cottage cheese.
Beans, Peas, & Lentils
- Canned cannellini beans – 1/2 cup(s)
- Canned chickpeas – 1/2 cup(s)
- Cooked adzuki beans – 1/2 cup(s)
- Cooked black beans – 1/2 cup(s)
- Cooked black eyed peas – 1/2 cup(s)
- Cooked cranberry beans – 1/2 cup(s)
- Cooked fava beans – 1/2 cup(s)
- Cooked great northern beans – 1/2 cup(s)
- Cooked green peas – 1/2 cup(s)
- Cooked kidney beans – 1/2 cup(s)
- Cooked lentils – 1/2 cup(s)
- Cooked lima beans – 1/2 cup(s)
- Cooked lupini beans – 1/2 cup(s)
- Cooked navy beans – 1/2 cup(s)
- Cooked pinto beans – 1/2 cup(s)
- Cooked soybeans – 1/2 cup(s)
- Cooked split peas – 1/2 cup(s)
- Edamame (shelled) – 1/2 cup(s)
- Fat free canned refried beans – 1/2 cup(s)
Eggs
- Egg white(s) – 3 item(s)
- Egg(s) – 2 item(s) (large)
- Regular liquid egg substitute – 1/2 cup (s)
Fish & Shellfish
- Anchovies in water – 3 oz (drained)
- Cooked abalone – 3 oz
- Cooked Alaskan king crab leg – 3 oz
- Cooked arctic char – 3 oz
- Cooked bluefish fillet(s) – 3 oz
- Cooked branzino (sea bass) fillet(s) – 3 oz
- Cooked butterfish fillet(s) – 3 oz
- Cooked carp fillet(s) – 3 oz
- Cooked clams – 3 oz
- Cooked common octopus – 3 oz
- Cooked crayfish – 3 oz
- Cooked cuttlefish – 3 oz
- Cooked eel – 3 oz
- Cooked European turbot fillet(s) – 3 oz
- Cooked farmed Atlantic salmon – 3 oz
- Cooked farmed rainbow trout (steelhead) – 3 oz
- Cooked fish roe – 3 oz
- Cooked flounder fillet(s) – 3 oz
- Cooked grouper fillet(s) – 3 oz
- Cooked haddock fillet(s) – 3 oz
- Cooked halibut fillet(s) – 3 oz
- Cooked herring – 3 oz
- Cooked lobster – 3 oz
- Cooked mahi mahi fillet(s) – 3 oz
- Cooked monkfish – 3 oz
- Cooked mussels – 3 oz
- Cooked orange roughy – 3 oz
- Cooked oyster(s) – 3 oz
- Cooked Pacific cod fillet(s) – 3 oz
- Cooked perch fillet(s) – 3 oz
- Cooked pike fillet(s) – 3 oz
- Cooked pollock – 3 oz
- Cooked pompano – 3 oz
- Cooked scallop(s) – 3 oz
- Cooked shrimp – 3 oz
- Cooked smelt – 3 oz
- Cooked snapper fillet(s) – 3 oz
- Cooked sole fillet(s) – 3 oz
- Cooked squid – 3 oz
- Cooked striped bass fillet(s) – 3 oz
- Cooked sturgeon fish – 3 oz
- Cooked swordfish steak(s) – 3 oz
- Cooked tilapia – 3 oz
- Cooked tuna – 3 oz
- Cooked wahoo fillet(s) – 3 oz
- Cooked whitefish fillet(s) – 3 oz
- Cooked wild catfish fillet(s) – 3 oz
- Lox – 3 oz
- Lump crabmeat – 3 oz
- Sardines canned in water – 3 oz
- Smoked salmon – 3 oz
- Smoked sturgeon – 3 oz
- Uni – 1 medium item
- Water-packed tuna fish, drained – 3 oz
Poultry
- 98% fat-free cooked ground chicken breast – 3 oz
- Cooked 99% fat-free ground turkey breast – 3 oz
- Cooked skinless boneless chicken breast – 3 oz
- Cooked turkey breast without skin – 3 oz
- Deli chicken breast – 2 oz
- Deli style low sodium turkey breast – 2 oz
Tofu & Tempeh
- Cooked tempeh – 3 oz
- Firm tofu – 3 oz
- Regular soft tofu – 3 oz
- Silken tofu – 1/4 cup(s)
- Smoked tofu – 3 oz
Yogurt & Cottage Cheese
- Fat-free cottage cheese – 1/2 cup(s)
- Plain fat free Greek yogurt – 1 cup(s)
- Plain fat free quark – 1 cup(s)
- Plain fat free yogurt – 1 cup(s)
- Unsweetened almond milk yogurt – 3/4 cup(s)
- Unsweetened plain soy yogurt – 3 1/2 oz
Grains
Zero point grains in 2023 include corn and plain, air-popped popcorn.
Corn & popcorn
- Canned hominy – 1/2 cup(s)
- Cooked corn kernels – 1/2 cup(s)
- Corn – 1 medium
- Plain air-popped popcorn (prepared without oil) – 2 cup(s)
- Popcorn kernels – 1/4 cup(s) (unpopped)
WW Plan Zero Point Foods – Free Printable PDF
Download your no-cost zero point food list here.
$0.00
Weight Watchers Zero Point Foods: Zero Heroes
How do zero point foods work? According to WW, ZeroPoint foods have—you guessed it—0 Points because they serve as 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.
Many programs consider just calories. The WW system takes it a step further, taking into account 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.
WW Diabetic Plan Zero Point Food List
The following are the zero point foods for the diabetic weight Watchers plan. Fruit, yogurt, cottage cheese, corn, and popcorn are NOT zero point foods for diabetic members. These foods can still be eaten but they have points that need to be counted.
You can adjust your diabetic status anytime in the WW app under “settings”.
Non-Starchy Veggies
- Arugula – 1 cup(s)
- Broccoli slaw – 1 cup(s)
- Canned baby corn – 1 cup(s)
- Canned bamboo shoots – 1 cup(s)
- Canned unsalted tomato puree – 1/4 cup(s)
- Cooked asparagus – 1 cup(s)
- Cooked beets – 1 cup(s)
- Cooked broccoli rabe – 1 cup(s)
- Cooked Brussels sprouts – 1 cup(s)
- Cooked cauliflower rice – 1 cup(s)
- Cooked collard greens – 1 cup(s)
- Cooked cubed butternut squash- 1 cup(s)
- Cooked delicata squash – 1 cup(s)
- Cooked eggplant(s) – 1 cup(s)
- Cooked leeks(s) – 1 cup(s)
- Cooked okra – 1 cup(s) (sliced)
- Cooked pumpkin – 1 cup(s)
- Cooked rutabaga(s) – 1 cup(s)
- Cooked spaghetti squash – 1 cup(s)
- Cooked Swiss chard – 1 cup(s)
- Cooked turnip(s) – 1 cup(s) (cut into pieces)
- Cooked wax beans – 1 cup(s)
- Cooked winter squash – 1 cup(s)
- Cucumber – 1 cup(s)
- Endive – 1 cup(s)
- Escarole – 1 cup(s)
- Fat free salsa – 2 Tbsp
- Fresh mushroom(s) – 1 cup(s)
- Fresh radish(es) – 1 cup(s)
- Fresh tomato(es) – 1 cup(s)
- Green hot chile pepper(s) 1/2 cup(s)
- Hearts of palm – 1 cup(s)
- Jalapeno pepper(s) – 1/2 cup(s)
- Lettuce – 1 cup(s)
- Mixed greens – 1 cup(s)
- Packaged coleslaw mix (shredded cabbage and carrots) – 1 cup(s)
- Pico de gallo – 2 Tbsp
- Pumpkin puree – 1 cup(s)
- Sauerkraut – 1/4 cup(s)
- Summer squash – 1 cup(s)
- Tomatillo(s) – 1/2 cup(s) (chopped)
- Uncooked beet greens – 1 cup(s)
- Uncooked bell pepper(s) – 1 cup(s)
- Uncooked bok choy – 1 cup(s)
- Uncooked broccoli – 1 cup(s)
- Uncooked cabbage (all varieties) – 1 cup(s)
- Uncooked carrot(s) – 1 cup(s)
- Uncooked cauliflower – 1 cup(s)
- Uncooked celery – 1 cup(s)
- Uncooked funnel bulb(s) – 1 cup(s)
- Uncooked jicama – 1 cup(s)
- Uncooked kale – 1 cup(s)
- Uncooked kohlrabi – 1 cup(s)
- Uncooked mustard greens – 1 cup(s)
- Uncooked onion(s) – 1 cup(s) (chopped)
- Uncooked pea shoots – 1 cup(s)
- Uncooked scallion(s) – 1 item(s)
- Uncooked shallot(s) – 1 item(s)
- Uncooked string beans – 1 cup(s)
- Uncooked sugar snap peas – 1 cup(s)
- Uncooked zucchini – 1 cup(s)
- Unsweetened dill pickle(s) – 1 spear(s)
- Water chestnut(s) – 1/2 cup(s)
Proteins
Beans, Peas, & Lentils
- Canned cannellini beans – 1/2 cup(s)
- Canned chickpeas – 1/2 cup(s)
- Cooked adzuki beans – 1/2 cup(s)
- Cooked black beans – 1/2 cup(s)
- Cooked black eyed peas – 1/2 cup(s)
- Cooked cranberry beans – 1/2 cup(s)
- Cooked fava beans – 1/2 cup(s)
- Cooked great northern beans – 1/2 cup(s)
- Cooked green peas – 1/2 cup(s)
- Cooked kidney beans – 1/2 cup(s)
- Cooked lentils – 1/2 cup(s)
- Cooked lima beans – 1/2 cup(s)
- Cooked lupini beans – 1/2 cup(s)
- Cooked navy beans – 1/2 cup(s)
- Cooked pinto beans – 1/2 cup(s)
- Cooked soybeans – 1/2 cup(s)
- Cooked split peas – 1/2 cup(s)
- Edamame (shelled) – 1/2 cup(s)
- Fat free canned refried beans – 1/2 cup(s)
Eggs
- Egg white(s) – 3 item(s)
- Egg(s) – 2 item(s) (large)
- Regular liquid egg substitute – 1/2 cup(s)
Fish & Shellfish
- Anchovies in water – 3 oz (drained)
- Cooked abalone – 3 oz
- Cooked Alaskan king crab leg – 3 oz
- Cooked arctic char – 3 oz
- Cooked bluefish fillet(s) – 3 oz
- Cooked branzino (sea bass) fillet(s) – 3 oz
- Cooked butterfish fillet(s) – 3 oz
- Cooked carp fillet(s) – 3 oz
- Cooked clams – 3 oz
- Cooked common octopus – 3 oz
- Cooked crayfish – 3 oz
- Cooked cuttlefish – 3 oz
- Cooked eel – 3 oz
- Cooked European turbot fillet(s) – 3 oz
- Cooked farmed Atlantic salmon – 3 oz
- Cooked farmed rainbow trout (steelhead) – 3 oz
- Cooked fish roe – 3 oz
- Cooked flounder fillet(s) – 3 oz
- Cooked grouper fillet(s) – 3 oz
- Cooked haddock fillet(s) – 3 oz
- Cooked halibut fillet(s) – 3 oz
- Cooked herring – 3 oz
- Cooked lobster – 3 oz
- Cooked mahi mahi fillet(s) – 3 oz
- Cooked monkfish – 3 oz
- Cooked mussels – 3 oz
- Cooked orange roughy – 3 oz
- Cooked oyster(s) – 3 oz
- Cooked Pacific cod fillet(s) – 3 oz
- Cooked perch fillet(s) – 3 oz
- Cooked pike fillet(s) – 3 oz
- Cooked pollock – 3 oz
- Cooked pompano – 3 oz
- Cooked scallop(s) – 3 oz
- Cooked shrimp – 3 oz
- Cooked smelt – 3 oz
- Cooked snapper fillet(s) – 3 oz
- Cooked sole fillet(s) – 3 oz
- Cooked squid – 3 oz
- Cooked striped bass fillet(s) – 3 oz
- Cooked sturgeon fish – 3 oz
- Cooked swordfish steak(s) – 3 oz
- Cooked tilapia – 3 oz
- Cooked tuna – 3 oz
- Cooked wahoo fillet(s) – 3 oz
- Cooked whitefish fillet(s) – 3 oz
- Cooked wild catfish fillet(s) – 3 oz
- Lox – 3 oz
- Lump crabmeat – 3 oz
- Sardines canned in water – 3 oz
- Smoked salmon – 3 oz
- Smoked sturgeon – 3 oz
- Uni – 1 medium item
- Water-packed tuna fish, drained – 3 oz
Poultry
- 98% fat-free cooked ground chicken breast – 3 oz
- Cooked 99% fat-free ground turkey breast – 3 oz
- Cooked skinless boneless chicken breast – 3 oz
- Cooked turkey breast without skin – 3 oz
- Deli chicken breast – 2 oz
- Deli style low sodium turkey breast – 2 oz
Tofu & Tempeh
- Cooked tempeh – 3 oz
- Firm tofu – 3 oz
- Regular soft tofu – 3 oz
- Silken tofu – 1/4 cup(s)
- Smoked tofu – 3 oz
Lose weight scale
I can’t get the 0 points list to download.
Leslie, you can email us at [email protected] and we can help you with the download.
This may sound like an odd question, but I was wondering what they call an “egg substitute”. I am vegan, and there is a brand called “JustEgg”. To me, it is obvious this is not an egg (egg substitute). Will this be considered 0 WW points?
This would truly be awesome if it was.
Egg substitute is a product like Egg Beaters. Just Egg is not free. I just checked my WW app and it’s 3 TBSP = 2 points.
Thank you Sara for this. I kind of figured it was something to that effect.
Trying to cancel my order $0120768928
I have emailed over and over u took the order immediately nut now there is no response..
Please email us [email protected] for help with printables.
I actually feel vindicated at the revelation of the “new” plan 2022-2023. I am a lifetime member going back over 25 years. I have contended for a long that the Personal Points plan was based on someone’s weight loss dream and NOT science. I am amused that the “reason” is to make the plan simply and allow it to be easy to share recipes lol. I tried several combinations and any that included anything not on the “new” zero point list resulted in a stall in my weight loss. I am a believer and supporter of WW but the past year it has been difficult to remain so…. I am glad that they have course corrected!
When does my app change to the new program? I’m still on the old one and can’t seem to figure out how to change it. I’ve deleted the app and reinstalled it twice, shot my phone off and restarted it, and nothing has happened. Will it automatically change at some point?
How many points will we have? The same or more? Sorry, but a programme without brown rice and grain for Porridge as zeros is out of the question for me. Personally I am sick and tired of WW messing around with the programme just for the sake of it. This is no way to motivate members. Absolutely disgusting.
Are fresh dates 0 points like they used to be?
One slice of pizza is the same points as an avocado… So, if you’re counting points, then pizza is the way to go! NOT! I’m sorry, but that, in my opinion, is a major screw up.
Are you talking about the points in a whole avocado? If so, that is a lot of calories and fat so it does make sense that a whole avocado would be high.
PLease add Culver”s North Atlantic Breaded Cod Filet to the food list for some reason it got deleted. The nutrition Facts are for one filiet is 205 calories, Saturated fat is 1.2 g, Sugars 0g, and Protein is 16g. = 5 Pt. There are a lot people at WW that buy the filet and then there veg. ect.
Any fish that is breaded would not be zero points.
Sarah
My new list shows brown rice as zero points ( still) yet I haven’t seen it listed anywhere else. So when I put it in my food plan it continues to calculate as 0 points. Is that correct. Your list doesn’t show it as zero either.
Help!
Rice is no longer zero points. Your app hasn’t fully updated correctly.
Thank you, Sara, for the free PDF of the zero point foods! I’m going to miss my potatoes and whole wheat pasta that had been zero points for me this past year. I’ll be taping the list to the inside of a kitchen cabinet for easy reference.
Glad it’s a help! While those foods are no longer zero, they are low in points and still great to include in your meals regularly. They are much better than eating junk food.