What foods are included in the new WW Personal Points Zero Points Food lists? Here are all the foods that are possible options for zero point foods with the Weight Watchers personalized food plan, and we’ve included a free PDF printable download so you can keep it handy.
Important! This list is for WW Personal Points, an older Weightwatchers program that ended in November, 2022. Click here for the current zero point food list with printable: WW Plan 2023 Zero Point Food List + Free PDF.
- WW Introduces 14 Categories of Zero Point Foods
- Your Personalized Weight Watchers Food List
- WW 14 Personal Points Zero Point Foods Lists
- 1. Zero Point Vegetables
- 2. Zero Point Fruit
- 3. Zero Point Whole Grains
- 4. Zero Point Oats & Oatmeal
- 5. Zero Point Avocados
- 6. Zero Point Poultry
- 7. Zero Point Beans, Peas, and Lentils
- 8. Zero Point Eggs
- 9. Zero Point Potatoes & Starchy Vegetables
- 10. Zero Point Fish & Shellfish
- 11. Zero Point Yogurt & Cottage Cheese
- 12. Zero Point Corn & Popcorn
- 13. Zero Point Tofu & Tempeh
- 14. Zero Point Whole Wheat Pasta
- Free Printable PDF Weight Watchers Zero Points on Personal Plan Food List
- WW Zero Point Non-Starchy Vegetables – Tips and Food Ideas
- Zero Point Fruits – Helpful Tips
- Zero Point Brown Rice, Quinoa, and Whole Grains – How to Eat More Whole Grains
- Zero Point Oats and Oatmeal – Recipe and Food Ideas
- Why Are Avocados Zero Points Now?
- Zero Point Chicken and Turkey on WW – Which ones are zero?
- ZeroPoint Beans, Peas and Lentils for Weight Loss
- Zero Point Eggs on WW – Nutritional Powerhouse
- WW Zero Point Potatoes & Starchy Vegetables – Can you lose weight eating potatoes?
WW Introduces 14 Categories of Zero Point Foods
Since the beginning of SmartPoints, WW has included some foods for members that are zero points. These foods can be eaten to satisfaction and do not have to be measured or tracked. Zero point foods are lower in calories, sugar, and saturated fat and higher in protein and/or fiber.
Zero point foods are filling, whole foods that are not processed, and research shows that people can eat them freely (to gentle fullness) without gaining weight.
Your Personalized Weight Watchers Food List
Remember, not all of the foods listed below are zero points for you. With the new Personal Points plan, when you take the WW food assessment quiz, the Weight Watchers engine will determine your unique food list. This comprehensive list shows you the available options.
Not a WW member? This list is a great reference library of healthy foods that lead to weight loss. Consider joining WW now to get started with healthy weight loss.
WW 14 Personal Points Zero Point Foods Lists
Here are the possible options for zero point foods with W W PP. Remember that not all of these foods will be zero points for you, based on your food assessment. Even if these foods are not zero points in your personalized plan, they are low in points and are healthy options to include in your diet on a regular basis.
Also use this list to decide if you want to retake the quiz and choose a different category of zero point choices.
1. Zero Point Vegetables
- Artichoke hearts, without oil
- Baby corn
- Bamboo shoots
- Beet greens
- Bell peppers
- Bok choy
- Broccoli rabe
- Broccoli slaw
- Brussels sprouts
- Butter lettuce (Bibb or Boston)
- Butternut squash
- Cauliflower rice
- Coleslaw mix
- Collard greens
- Delicata squash
- Frozen stir-fry vegetables, without sauce
- Frozen vegetable mixes
- Green beans
- Green leaf lettuce
- Hearts of palm
- Iceberg lettuce
- Jalapeño peppers
- Mixed greens
- Mustard greens
- Napa cabbage
- Nori (dried seaweed)
- Oak leaf lettuce
- Pea shoots
- Pickles, unsweetened
- Pico de gallo
- Pimientos, canned
- Pumpkin purée
- Red leaf lettuce
- Romaine lettuce
- Salsa, fat-free
- Snow peas
- Spaghetti squash
- Sugar snap peas
- Summer squash
- Swiss chard
- Tomato purée, canned
- Water chestnuts
- Wax beans
2. Zero Point Fruit
- Applesauce, unsweetened
- Apricots, fresh
- Cranberries, fresh
- Dragon fruit
- Figs, fresh
- Frozen mixed berries, unsweetened
- Fruit, canned in water with or without artificial sweeteners
- Fruit cocktail, unsweetened
- Fruit salad, unsweetened
- Honeydew melons
- Meyer lemons
- Star fruit
3. Zero Point Whole Grains
- Ancient grain mix, without seeds
- Barley, quick-cooking
- Brown basmati rice
- Brown jasmine rice
- Brown rice
- Brown rice, instant
- Brown rice, quick-cooking
- Brown rice (100%) cereal
- Brown rice–quinoa blend
- Red quinoa
- Rye berries
- Spelt berries
- Tricolor quinoa
- Wheat berries
- Whole-grain sorghum
- Whole-wheat couscous
- Wild rice
- Wild rice–brown rice blend
4. Zero Point Oats & Oatmeal
- Barley flakes
- Cooked instant oatmeal
- Cooked oatmeal
- Cooked old fashioned oats
- Cooked steel cut oats
- Quick-cooking rolled oats
- Uncooked rolled oats
- Whole grain flakes
5. Zero Point Avocados
- Guacamole, no oil or sugar added
6. Zero Point Poultry
- Chicken breast, skinless
- Deli meat, skinless chicken or turkey breast only
- Ground chicken breast
- Ground turkey, 98% fat-free*
- Ground turkey breast
- Turkey breast, skinless
*If ground turkey is not labeled as breast meat, it must be labeled “extra lean” or be at least 98% fat free (2% fat).
7. Zero Point Beans, Peas, and Lentils
- Adzuki beans
- Alfalfa sprouts
- Bean sprouts
- Black beans
- Black-eyed peas
- Cannellini beans
- Fava beans
- Great northern beans
- Green peas
- Kidney beans
- Lima beans
- Lupini beans
- Navy beans
- Pinto beans
- Refried beans, fat-free, canned
- Split peas
8. Zero Point Eggs
- Eggs, hard-boiled or soft-boiled
- Eggs, scrambled, made without fat
- Egg whites
- Egg yolks
- Liquid egg substitute, made from egg whites
9. Zero Point Potatoes & Starchy Vegetables
- Acorn squash
- Baby potatoes
- Fingerling potatoes
- Frozen potatoes, prepared without fat
- Idaho potatoes
- Japanese sweet potatoes
- Jerusalem artichokes
- Lotus root
- New potatoes
- Potatoes, baked
- Potatoes, mashed, plain
- Potatoes, roasted without oil
- Potato wedges, oven-roasted without oil
- Purple potatoes
- Red potatoes
- Russet potatoes
- Sweet potatoes
- Sweet potatoes, baked
- Sweet potatoes, mashed, plain
- Sweet potatoes, roasted without oil
- Sweet potatoes, unsweetened, canned
- Sweet potato wedges, oven-roasted without oil
- White potatoes
- Yellow potatoes
- Yukon Gold potatoes
10. Zero Point Fish & Shellfish
- Alaskan king crab
- Anchovies, canned in water
- Arctic char
- Crabmeat, lump
- Steelhead trout
- Striped bass
- Fish roe
- Orange roughy
- Sardines, canned in water or sauce
- Sea bass
- Sea cucumber
- Sea urchin
- Smoked fish (haddock, salmon, sturgeon, trout, and whitefish)
- Tuna, canned in water
11. Zero Point Yogurt & Cottage Cheese
- Fat free cottage cheese
- Plain fat free Greek yogurt
- Plain fat free quark
- Plain fat free yogurt
- Unsweetened almond milk yogurt
- Unsweetened plain soy yogurt
12. Zero Point Corn & Popcorn
- Corn, canned
- Corn, fresh (sweet, white, or yellow)
- Corn on the cob
- Cooked corn kernels
- Canned yellow corn
- Popcorn, air-popped without oil, butter, or sugar
- Popcorn with salt and/or spice, air-popped without oil, butter, or sugar
- Popping corn (for popping at home)
13. Zero Point Tofu & Tempeh
- Firm tofu
- Regular soft tofu
- Silken tofu
- Smoked tofu
- Tempeh, cooked tempeh
14. Zero Point Whole Wheat Pasta
- Cooked brown rice pasta
- Cooked black bean pasta
- Cooked chickpea pasta
- Cooked red lentil pasta
- Cooked whole grain pasta
- Cooked whole wheat pasta
- Shirataki/konjac noodles
Free Printable PDF Weight Watchers Zero Points on Personal Plan Food List
Click here to download the WW PP food list. We’ve included a color AND black and white (printer-friendly) version for you all in one handy download.
WW Zero Point Non-Starchy Vegetables – Tips and Food Ideas
As someone who is maintaining a 130 pound weight loss and as a WW Lifetime member, vegetables are the bedrock of my diet. I eat them with almost every meal and snack and I eat them off my plate first to fill up on them.
Other helpful WW vegetable info:
- Every WW member gets non-starchy veggies as a free food, regardless of plan chosen.
- Vegetables can be eaten cooked or raw.
- Every 1 cup serving eaten earns you 1 additional point. This includes vegetables in recipes. (Tip: you can quick add your veggie servings in the app with the + sign at the top of the main page.)
- A 1 cup serving is about the size of your fist.
- Be sure to track any ingredients you add to vegetables that have points.
- Looking for meal and recipe ideas? Check out our huge list of 75+ easy ways to eat more vegetables.
Zero Point Fruits – Helpful Tips
Here’s the info you need to know about fruits.
According to WW, a fruit is a ZeroPoint™ food if it’s:
- Fresh or frozen without added sugars or fat
- Canned in water
- Canned in sugar-free syrup
A fruit is not a ZeroPoint food if it’s:
- Blended into a smoothie – fruit baked into a recipe (like in this WW apple crisp) or eaten with a spoon (like in this banana ice cream) is zero points. Fruit that you drink counts as points.
Other helpful information about fruit on WW:
- Avocados are a fruit and may or may not be zero points for you, depending on PP.
- Coconut is a fruit but is not zero points due to the high calorie and fat content.
- People on the diabetic plan will not have free fruit. It will have points.
- Depending on food assessment choices, fruit may or not be zero points for each individual.
Can you overeat fruit and gain weight? While it’s possible to gain weight from eating most any food, most people shouldn’t fear fruit during weight loss. Fruit is filling and has fiber and water. New research shows that most people can consume many servings of fruit per day and continue to lose weight.
Don’t fear fruit! Here’s a great list of 50+ ways to add more fruit to your diet during weight loss.
Zero Point Brown Rice, Quinoa, and Whole Grains – How to Eat More Whole Grains
Whole grains are great for you because they contain fiber, protein, vitamins, and minerals.
- Whole grains (such as brown rice) are zero points, compared to refined grains (like white rice) which have points.
- Note that some grains on the list are gluten-free, such as brown rice, quinoa, and millet. Others like farro and barley contain gluten. Here are more gluten-free Weight Watchers recipes if you need to follow a gluten-free diet.
- Here’s a huge list of whole grain recipes and food ideas for weight loss.
Zero Point Oats and Oatmeal – Recipe and Food Ideas
A bowl of oatmeal makes a great filling breakfast, and it’s also a healthy ingredient to include in breads, baked goods and even cookies.
- Try this WW Instant Pot Chocolate Peanut Butter Oatmeal for a filling morning meal that tastes like a dessert.
- Oatmeal included in recipes is zero points.
- Try baked oatmeal and overnight oats for busy mornings.
- When possible, choose old-fashioned and steel-cut oats over instant or quick.
Why Are Avocados Zero Points Now?
Wow, this is a huge shift for WW. For the first time ever, avocado is an option as a zero point food.
Why are avocados zero points? Yes, avocados are now a zero point option on the WW PP plan because avocado is high in fiber and unsaturated fat (the healthy kind). Both plain avocados and guacamole made without extra sugar or fat are included in this option.
Check out our avocado taco recipe for inspiration.
Zero Point Chicken and Turkey on WW – Which ones are zero?
Lean, skinless turkey and chicken breast are zero points on WW.
Keep in mind that these options are NOT included for zero points:
- Unspecified processed products, such as meat labeled “deli turkey,” which often contains sugar or dark meat—an ingredient that is not a ZeroPoint food
- Pre-marinated chicken or turkey breasts
- All other cuts of chicken or turkey meat
Other helpful tips for zero point poultry:
- If I remove the skin from a baked or rotisserie chicken, is it zero points? Yes, according to WW removing the skin makes it zero points, as long as you eat the breast only.
- Chicken tenderloins are zero points.
- Chicken thighs have points.
- Chicken and turkey jerky are not free. They have points because they are dried making them a more concentrated food.
- Why does beef have points? While beef is a nutrition powerhouse with iron, zinc, and protein, it is higher in saturated fat and so long included in the zeropoint list.
Try our reader favorite WW Zero Point Salsa Chicken or The Holy Mess Turkey Chili for zero point chicken recipes. Both of these recipes are included in the WW 3 day zero point meal plan that was featured in Woman’s World magazine. Check out these WW frozen meals that are low in points because they are high in protein.
ZeroPoint Beans, Peas and Lentils for Weight Loss
Important information about WW zero point beans:
- Canned or cooked-from-scratch plain legumes ARE a ZeroPoint food.
- Hummus or bean spreads that are 100% made of any of the beans or peas listed above and without any added oil or tahini or sugars ARE ZeroPoint foods. Check out our fat-free hummus recipe as a great zero point option.
- Legumes that are roasted without any oil ARE ZeroPoint foods.
- Legumes that are cooked in sauces or marinades (such as baked beans) are NOT ZeroPoint foods.
- Why are chickpea snacks not a ZeroPoint food? Most commercially prepared chickpea snacks have added oil, and so are not zero point foods.
- What is hummus not zero points? Most purchased hummus has added oil or tahini, making it a food that has points.
Zero Point Eggs on WW – Nutritional Powerhouse
Eggs are nutrient-dense and a good source of protein to keep you full.
Here’s other helpful information about eating eggs on Weight Watchers:
- Whole eggs, egg whites, and egg yolks in any form are ZeroPoint foods.
- Eggs baked into items (such as cake) do not have points. Be sure to count points for any ingredients you add to eggs, though.
- A great zero point meal is an egg omelet with vegetables.
- Any eggs (chicken, duck, quail) are zero points.
- Should I limit eggs due to cholesterol? Follow your doctor’s advice, but most people do not need to be concerned about the cholesterol in eggs.
WW Zero Point Potatoes & Starchy Vegetables – Can you lose weight eating potatoes?
Eat potatoes and lose weight? Yes! Potatoes are good for weight loss. Many of us grew up believing we had to give up starches in order to lose weight, but this is a myth. Potatoes and vegetables like corn and peas are great for dropping pounds.
Here’s other helpful information for enjoying potatoes and starchy veggies while losing weight:
- Here are 50+ potato recipes for weight loss.
- Acorn squash is a starchy vegetable, butternut and spaghetti squash are not.
- Plantains must be cooked to be eaten. Traditionally they are fried in oil, but try them baked, pan-roasted or in the air fryer for a crispy sweet treat.