Food

Portion

POINTS

Alcoholic beverages:

      • beer, light

1 can or bottle (12 fl oz)

2

      • beer, regular

1 can or bottle (12 fl oz)

3

      • champagne

1 small glass (4 fl oz)

2

      • highball

1 (6 fl oz)

3

      • liquor (brandy, gin, rum, scotch,
        tequila, vodka, whiskey)

1 jigger (11/2 fl oz)

2

      • wine

1 small glass (4 fl oz)

2

Almonds

22 nuts (1 oz)

4

Apple juice or cider

1/2 cup

1

Apples

      • dried

1/4 cup (3/4 oz)

1

      • fresh

1 large (8 oz)
1 small (4 oz)

2
1

Applesauce, unsweetened

1 cup

1

Apricots

      • dried

6 halves (3/4 oz)

1

      • fresh

3 (4 oz)

1

Artichoke hearts

1 cup

1

Asparagus

12 spears or
1 cup

0

Avocado

1/4 (2 oz)

2

Food

Portion

POINTS

Bacon, cooked, crisp

3 slices

4

Bagel, any type

1 small or
1/2 large (2 oz)

3

Bagel, with cream cheese and lox

1 large

12

Banana

1 (6 oz)

2

Barbecue sauce

1/4 cup

1

Barley, cooked

1 cup

3

Beans, cooked:

      • baked

1/2 cup

5

      • baked, vegetarian, canned

1/2 cup

2

      • black

1/2 cup

1

      • cannellini

1/2 cup

1

      • garbanzo

1/2 cup

2

      • green or wax

1 cup

0

      • kidney

1/2 cup

1

      • lima

1/2 cup

1

      • navy

1/2 cup

2

      • pinto

1/2 cup

2

      • pork and beans, canned

1/2 cup

2

      • refried

1/2 cup

3

      • refried, fat-free or regular, canned

1/2 cup

2

      • soybeans

1/2 cup

3

      • white

1/2 cup

2

Beef:

      • ground

1 patty (3 oz)

6

      • ground, lean

1 patty (3 oz)

6

      • lean

1 slice or
1/2 cup cubed or shredded (2 oz)

3

      • regular

1 slice or
1/2 cup cubed or shredded (2 oz)

4

      • steak

1 small (4 oz)

10

      • steak, lean

1 small (4 oz)

5

Beef stew

1 cup

5

Beer:

      • light

1 can or bottle (12 fl oz)

2

      • regular

1 can or bottle (12 fl oz)

3

Beets

1 cup

0

Biscotti

8 mini,
2 small, or
1 regular (1 oz)

3

Biscuits:

      • homemade

1 small (2" diameter)

3

      • refrigerated

1 small (2 1/2" diameter) or
1/2 large

2

Blackberries

1 cup

1

Blintz, cheese

1

5

Blueberries

1 cup

1

Bologna, any type

1 slice (1 oz)

2

Brandy

1 jigger (11/2 fl oz)

2

Bratwurst

2 oz

5

Breads:

      • any type (other than those
        listed here)

1 slice (1 oz)

2

      • corn

2" square

3

      • garlic

1 slice (1 oz)

5

      • high-fiber (3 g or more dietary
        fiber per slice)

1 slice (1 oz)

1

      • pita, any type

1 small or
1/2 large (1 oz)

1

      • reduced-calorie, any type

2 slices (1 1/2 oz)

1

Bread crumbs, dried

3 Tbsp

2

Broccoli

1 cup

0

Brownie

1 (2" square)

5

Brussels sprouts

1 cup

0

Buffalo wings, cooked

3

9

Bulgur, cooked

1 cup

2

Burritos:

      • bean

1 medium (8")

8

      • bean

1 small (6")

5

      • bean and cheese, store-bought

1

6

Butter, regular or whipped

1 tsp

1

Food

Portion

POINTS

Cabbage

1 cup

0

Cakes:

      • angel food

1/16 of 10" tube

2

      • pound

1 slice (5"x3"x1")

8

      • with icing, homemade

1/12 of 9" layer cake or
3" square

12

      • with icing, store-bought

1 slice (3 oz)

7

Candies:

      • chocolate

2 assorted pieces,
1/2 candy bar, or
2 Tbsp chips (1 oz)

4

      • fudge, plain

1 piece (1"x2")

3

      • hard

1 oz

2

Cantaloupe

1/4 melon (8 oz) or
1 cup

1

Cappuccino:

      • made with fat-free milk

1 grande (16 fl oz)

2

      • made with low-fat milk

1 grande (16 fl oz)

3

      • made with whole milk

1 grande (16 fl oz)

4

Caraway Seeds

1 tsp

0

Carrots:

      • cooked

1 cup

1

      • raw

1 cup

0

Cashews

14 nuts (1 oz)

4

Cauliflower

1 cup

0

Celery

1 cup

0

Cereals, cooked:

      • cream of rice

1 cup

3

      • cream of wheat

1 cup

2

      • farina

1 cup

2

      • grits

1 cup

3

      • oatmeal

1 cup

2

Cereals, ready-to-eat:

      • any type (other than those
        listed here)

1 cup

2

      • raisin bran

3/4 cup

2

      • fortified

1 cup

2

      • frosted

1 cup

3

      • granola

1/2 cup

4

      • granola, low-fat

1/2 cup

3

      • nuggets

1/2 cup

3

      • puffed

1 cup

1

      • shredded wheat

1 biscuit

1

      • wheat germ

3 Tbsp

1

Cereal bars:

      • fat-free

1

2

      • regular

1

3

      • granola bar, any type (other than
        those listed here)

1

3

      • granola bar, chocolate-covered

1

4

      • granola bar, reduced-calorie

1

2

Champagne

1 small glass (4 fl oz)

2

Cheeses:

      • cottage

2 Tbsp

1

        - fat free

1 cup

3

        - low-fat (1%)

1 cup

3

        - reduced-fat (2%)

1 cup

4

        - regular (4%)

1 cup

5

      • cream

2 Tbsp

1

        - fat free

4 Tbsp

1

        - light

2 Tbsp

2

        - regular (4%)

1 Tbsp

1

      • feta

1/4 cup (1 1/3 oz)

3

      • hard or semisoft, dairy or soy

2 Tbsp

1

        - fat-free

1" cube,
4 Tbsp shredded, or
3 Tbsp grated (1 oz)

1

        - low-fat

1" cube,
4 Tbsp shredded, or
3 Tbsp grated (1 oz)

2

        - regular

1" cube,
4 Tbsp shredded, or
3 Tbsp grated (1 oz)

3

      • hard or semisoft, dairy or soy,
        slice

2 Tbsp

1

        - fat-free

1 slice (3/4 oz)

1

        - low-fat

1 slice (3/4 oz)

2

      • Neufchatel

1 Tbsp (1/2 oz)

1

      • pot

1 cup

3

      • ricotta

2 Tbsp

1

        - fat-free

1 cup

4

        - part-skim

1 cup

8

        - whole

1 cup

11

Cheeseburger on bun, fast food

1 average

9

Cheese sandwich, grilled, restaurant-type

1

13

Cheese sauce

1/4 cup

2

Cheese twists or balls

1 1/2 cups (1 oz)

4

Cherries:

      • dried

1/4 cup (1 1/2 oz)

2

      • fresh

1 cup

1

Chicken:

      • buffalo wings, cooked

3

9

      • canned

1/2 cup (4 oz)

4

      • dark meat, cooked

1 slice or
1/2 cup cubed or shredded (2 oz)

3

      • light meat, cooked

1 slice or
1/2 cup cubed or shredded (2 oz)

2

      • nugget-style, fried, fast food

6 pieces

8

      • parmigiana, with sauce

5 oz with 1/2 cup sauce

10

      • pieces, cooked (weights with bone
        unless otherwise stated)

        - breast, without skin and bone

1 (3 oz)

3

        - breast, without skin

1 (4 1/2 oz)

3

        - breast, with skin

1 (4 1/2 oz)

5

        - drumstick, without skin

1 (1 1/2 oz)

1

        - drumstick, with skin

1 (4 1/2 oz)

3

        - thigh, without skin

3 oz

3

        - thigh, with skin

3 oz

4

      • salad

1/2 cup

6

      • sandwich, grilled, fast food

1

9

Chili con carne, with or without beans

1 cup

8

Chili dog on roll

1

10

Chili sauce

1 Tbsp

0

Chinese vegetables with:

      • beef

1 cup

6

      • chicken

1 cup

5

      • pork

1 cup

7

      • shrimp or tofu

1 cup

4

Chips:

      • corn

10 large or 30 small (1 oz)

4

      • potato, baked

1 medium

2

      • potato, regular

14 (1 oz)

4

      • tortilla

12 (1 oz)

3

Chocolate:

1 oz
1 medium candy bar, or 1 oz chips )

3
5

Clementine

1 large

1

Cocktail sauce

1/4 cup

1

Cocoa, hot, instant:

      • regular

6 fl oz

2

      • fat-free

6 fl oz

1

      • no sugar added

6 fl oz

1

Coffee, black, without sugar

1 cup

0

Coleslaw

1/2 cup

4

Cookies:

      • any type (other than those
        listed here)

2 small

3

      • gingersnaps

2 (1/2 oz)

1

Corn:

      • kernels or cream-style

1 cup

3

      • on the cob

1 small ear (5")

1

Corn bread

2" square

3

Corn chips

10 large or 30 small (1 oz)

4

Cornmeal, cooked

1/4 cup

2

Couscous (semolina), cooked

1 cup

3

Crackers, snack

      • any type (other than those
        listed here)

1 oz

3

      • fat-free

7

1

      • graham

2 (21/2" squares) or
2 Tbsp crumbs

1

      • matzo

1 board

2

      • melba toast

6 rounds or
4 slices

2

      • rice cakes, plain

2 regular or
6 mini

1

      • saltines

6

2

Cranberries:

      • dried

1/4 cup (1 1/2 oz)

2

      • fresh

11/2 cups

1

Cranberry juice cocktail:

      • low-calorie

1 cup

1

      • regular

1/2 cup

1

Cranberry sauce

1/4 cup

2

Cream:

      • light

2 Tbsp

2

      • half and half

2 Tbsp

1

      • sour, fat-free

1/4 cup

1

      • sour, light

3 Tbsp

1

      • sour, regular

1 Tbsp

1

      • whipped cream or topping,
        aerosol or frozen

1/4 cup

1

      • whipping, heavy or light

2 Tbsp

3

Creamer:

      • nondairy, liquid

2 Tbsp

1

      • nondairy, powder

1 Tbsp

1

      • fat-free, liquid, flavored

2 Tbsp

1

Croutons, packaged:

      • fat-free

1/2 cup

2

      • regular

1/2 cup

3

Cucumber

1 cup

0

Currants:

      • dried

1/4 cup (1 1/2 oz)

2

      • fresh

1 cup

1

Food

Portion

POINTS

Dairy shake, reduced-calorie

1 packet

2

Dates:

      • dried

1/4 cup

2

      • fresh

1 cup

1

Doughnut, plain or glazed

1 (3" diameter)

6

Dressing, salad:

      • creamy:

        - fat-free

2 Tbsp

1

        - reduced-calorie

2 Tbsp

2

        - regluar

2 Tbsp

4

      • Itlian-type (other than creamy
      • Italian):

        - fat-free

2 Tbsp

0

        - reduced-calorie

2 Tbsp

1

        - regluar

2 Tbsp

4

      • mayonnaise or mayonnaise-type:

        - fat-free

4 Tbsp

1

        - reduced-calorie

2 tsp

1

        - regluar

1 tsp

1

      • oil, vegetable

1 tsp

1

      • vinegar

1 tsp

0

Duck, without skin, cooked

1/4 duck (3 1/2 oz)

5

Food

Portion

POINTS

Eggplant

1 cup

0

Eggplant parmigiana, with sauce

1 serving (3" x 4")

13

Egg rolls:

      • beef or pork

1 (4 1/2" long)

5

      • chicken or shrimp

1 (4 1/2" long)

4

Eggs:

      • omelet, cheese

2-egg, 1

8

      • omelet, ham and cheese

2-egg, 1

9

      • scrambled

2 or
1/2 cup

5

      • substitute, fat-free

1/4 cup

1

      • white

1

0

      • whites

3

1

      • whole

1

2

Enchiladas:

      • beef or pork

2

11

      • cheese

2

10

      • chicken

2

9

Endive

1 cup

0

English muffins:

      • regular, any type

1

2

      • light

1

1

Escarole

1 cup

0

Food

Portion

POINTS

Fajitas:

      • beef

2

12

      • chicken

2

8

      • pork

2

13

Falafel in pita

1 large pita with 4 falafel patties

10

Falafel patties

4 (each 2" diameter)

7

Fish and shellfish:

      • fish, canned, drained:

        - anchovies

6 (3/4 oz)

1

        - salmon

1/2 cup (4 oz)

4

        - sardines

5 (2 oz)

3

        - tuna, canned in oil, drained

1/2 cup (4 oz)

5

        - tuna, canned in water

1/2 cup (4 oz)

3

      • fish, fresh, cooked without
        added fat:

        - catfish

1 fillet (6 oz)

6

        - cod

1 fillet (6 oz)

4

        - halibut

1 fillet or steak (6 oz)

5

        - herring

1 oz

1

        - salmon

1 fillet or steak (6 oz)

7

        - snapper

1 fillet (6 oz)

4

        - sole

1 fillet (6 oz)

4

        - swordfish

1 fillet or steak (6 oz)

4

        - trout, rainbow

1 fillet (6 oz)

6

        - tuna

1 fillet or steak (6 oz)

6

      • fish, fried

1 fillet (6 oz)

12

      • shellfish, canned, any type
        (meat only), drained

1/2 cup

2

      • shellfish, fresh (meat only),
        cooked without fat:

        - clams

1/2 cup (2 oz)

2

        - crab

1/2 cup (2 oz)

1

        - crayfish

1/2 cup (2 oz)

1

        - lobster

1/2 cup (2 oz)

1

        - oysters

1/2 cup (2 oz)

2

        - scallops

1/2 cup (2 oz)

1

        - shrimp

1/2 cup (2 oz)

1

      • sticks, breaded, frozen

4

4

      • tuna salad

1/2 cup

7

Fish and cheese sandwich, fried, fast food

1

13

Flour, any type

1 cup

9

Frankfurter:

      • beef or pork, fat-free

1 (1 3/4 oz)

1

      • beef or pork, light

1 (1 3/4 oz)

2

      • beef or pork, regular

1 (2 oz)

5

      • turkey

1 (2 oz)

3

      • roll or bun

1 (2 oz)

3

French fries, homemade

20 (each about 4 1/2" long)

10

French toast

2 slices

7

Fruit, dried, mixed

1/4 cup (1 1/2 oz)

2

Fruit butter

1 Tbsp

1

Fruit salad

1 cup

2

Fruit, spreadable

1 1/2 Tbsp

1

Fudge, plain

1 piece (1"x2")

3

Food

Portion

POINTS

Garlic bread

1 slice (1 oz)

5

Gin

1 jigger (1 1/2 fl oz)

2

Gingersnap cookies

2 (1/2 oz)

1

Graham crackers

2 (2 1/2" squares) or
2 Tbsp crumbs

1

Grapefruit:

      • juice

1/2 cup

1

      • sections

1 cup

2

      • whole

1 large (16 oz)
1 small (8 oz)

2
1

Grape juice

1/2 cup

2

Grapes

1 cup

1

Gravy:

      • brown

1/4 cup

2

      • cream

1/4 cup

4

Greens (beet, chard, collard, dandelion, kale, mustard, turnip)

1 cup

0

Guacamole

1/4 cup

2

Gum, chewing

1 piece

0

Food

Portion

POINTS

Half and half

2 Tbsp

1

Ham, cooked

1 slice or
1/2 cup cubed or shredded (2 oz)

3

Hamburger:

      • meat (see Beef, ground)

      • on bun, fast food

1 small

6

      • roll or bun

1 (2 oz)

3

Hearts of palm (palmetto)

1 cup

0

Highball

1 (6 fl oz)

3

Honey

1 Tbsp

1

Honeydew melon

1/8 melon (6 oz) or
1 cup

1

Hot dog:

      • chili dog on roll

1

10

      • beef or pork, fat-free

1 (1 3/4 oz)

1

      • beef or pork, light

1 (1 3/4 oz)

2

      • beef or pork, regular

1 (2 oz)

5

      • turkey

1 (2 oz)

3

      • roll or bun

1 (2 oz)

3

Hummus

1/4 cup

3

Food

Portion

POINTS

Ice cream:

      • fat-free, no sugar added

1 scoop or 1/2 cup

2

      • fat-free, sweetened with sugar

1 scoop or 1/2 cup

2

      • light

1 scoop or 1/2 cup

3

      • premium

1 scoop or 1/2 cup

7

      • regular

1 scoop or 1/2 cup

4

Ice cream cone, plain or sugar

1 small

1

Ice cream sandwich

1

4

Ice cream sundae

1/2 cup ice cream with syrup, nuts, and whipped topping

8

Food

Portion

POINTS

Jam

1 Tbsp

1

Jelly

1 Tbsp

1

Jerusalem artichokes (sunchokes)

1 cup

2

Jicama

1 cup

1

Food

Portion

POINTS

Kasha (buckwheat groats), cooked

1 cup

3

Ketchup

1/4 cup

1

Kiwi fruit

1 (4 oz)

1

Knish, potato

1 (3 1/2" square)

6

Knockwurst

2 oz

5

Food

Portion

POINTS

Lamb, cooked:

      • lean

1 slice,
1 chop, or
1/2 cup cubed or shredded (2 oz)

3

      • regular

1 slice,
1 chop, or
1/2 cup cubed or shredded (2 oz)

4

Lasagna, with meat

1 serving (4" x 21/2")
or 1 cup

6

Latte:

      • made with fat-free milk

1 tall (12 fl oz)

2

      • made with low-fat milk

1 tall (12 fl oz)

4

      • made with whole milk

1 tall (12 fl oz)

5

Leeks

1 cup

0

Lentils, cooked

1/2 cup

2

Lettuce

1 cup

0

Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey)

1 jigger, (11/2 fl oz)

2

Liver, cooked:

      • beef

1 slice or 1/2 cup (2 oz)

2

      • chicken

1/2 cup (2 oz)

2

Lo mein, any type

1 cup

8

Luncheon meat:

      • lean (3 g fat or less per oz)

1 slice (1 oz)

1

      • regular (4 g fat or more per oz)

1 slice (1 oz)

2

Food

Portion

POINTS

Macaroni

1 cup cooked or
1 1/2 oz uncooked

4

Macaroni and cheese, package mix

1 cup prepared

9

Mandarin orange

1 (6 oz)

1

Mango

1 (8 oz)

2

Margarine:

      • fat-free

4 Tbsp

1

      • reduced-calorie

2 tsp

2

      • regular

1 tsp

1

Marinara sauce

1/2 cup

3

Matzo

1 board

2

Mayonnaise:

      • fat-free

4 Tbsp

1

      • reduced-calorie

2 tsp

1

      • regular

1 tsp

1

Meal replacement/supplement products:

      • bar for weight loss

1 (1 oz)

3

      • drink

1 cup

5

      • drink for weight-loss (prepared
        from powder using fat-free milk,
        or canned)

1 cup

3

Meatballs:

      • without sauce

2 (1 1/4" diameter)

10

      • with tomato sauce

2 (11/4" diameter) with 1/2 cup sauce

13

Meat loaf:

1 slice (5/8" thick)

6

Melba toast:

6 rounds or
4 slices

1

Melon, honeydew

1/8 melon (6 oz) or
1 cup

1

Milk:

      • buttermilk, fat-free, low-fat (1%),
        or reduced-fat (2%)

1 cup

2

      • evaporated, fat-free or low-fat

1/2 cup

2

      • evaporated, whole

1/2 cup

4

      • fat-free

1 cup

2

      • instant nonfat dry powder

1/3 cup

2

      • low-fat or light (1/2% or 1%)

1 cup

2

      • reduced-fat (2%)

1 cup

3

      • soy milk:

        - fat-free

1 cup (8 fl oz)

2

        - regular

1 cup (8 fl oz)

3

      • sweetened condensed

1/2 cup

11

      • whole

1 cup

4

Muffins:

      • any type (other than those
        listed here)

1 large (3" diameter)

6

      • English, light

1

1

      • English, regular

1

2

Mushrooms:

      • fresh

1 cup

0

      • marinated

1/2 cup

3

Food

Portion

POINTS

Nachos, cheese

4

8

Nectar, any type

1/2 cup

1

Nectarine

1 (4 oz)

1

Noodles, cooked:

      • cellophane

1 cup

4

      • egg

1 cup

4

Food

Portion

POINTS

Oil, vegetable

1 tps

1

Okra

1 cup

0

Olives

10 small or 6 large (1 oz)

1

Omelets:

      • cheese

2-egg, 1

8

      • ham and cheese

2-egg, 1

9

Onion rings, fast food

1 medium serving

10

Onions

1 cup

0

Orange:

      • juice

1/2 cup

1

      • orange-grapefruit juice

1/2 cup

1

      • sections

1 cup

1

      • whole

1 (5 oz)

1

Food

Portion

POINTS

Pancake, homemade

1 (4" diameter)

3

Papaya

1/2 (8 oz) or 1 cup

1

Parsnips

1 cup cooked

2

Pasta

1 cup cooked or
1 1/2 oz uncooked

4

Pasta sauce, bottled, any type

1/2 cup

2

Pastrami:

      • beef

1 slice (1 oz)

3

      • turkey

1 slice (1 oz)

1

Peaches:

      • canned, unsweetened

1 cup

2

      • fresh

1 (6 oz)

1

Peanut butter

1 Tbsp

2

Peanuts

40 nuts (1 oz)

4

Pears:

      • canned, unsweetened

1 cup

2

      • fresh

1 (6 oz)

1

Peas, cooked:

      • black-eyed (cowpeas)

1/2 cup

1

      • chick

1/2 cup

2

      • green

1 cup

2

      • snow (Chinese pea pods)

1 cup

1

      • split

1/2 cup

2

      • sugar snap

1 cup

0

Pecans

14 halves (1 oz)

5

Peppers

1 cup

0

Persimmon

1 (6 oz)

2

Pickles:

      • sweet

2 large

1

      • unsweetened

1 cup or
1 medium

0

Pie crust, any type, refrigerated or frozen

1/8 of 9" pie crust

2

Pies:

      • fruit, one-crust

1/8 of 9" pie

6

      • fruit, two-crust

1/8 of 9" pie

9

      • meringue

1/8 of 9" pie

10

Pierogies:

      • cabbage, cheese, or potato

3 (each 3 1/2")

7

      • meat

3 (each 3 1/2")

8

Pineapple:

      • chunks, canned, unsweetened

1 cup

2

      • fresh

1/4 (12 oz) or
1 cup

1

Pineapple juice

1/2 cup

1

Pita, any type

1 small or 1/2 large (1 oz)

1

Pizza, cheese, restaurant-type, thin crust

1 slice (1/8 of 12",
1/10 of 14", or
1/12 of 16")

4

Pizza, one-meat topping, restaurant-type, thin crust

1 slice (1/8 of 12",
1/10 of 14", or
1/12 of 16")

5

Pizza crust dough, refrigerated, frozen, or ready-made

1 oz

2

Plantain

1 cup

3

Plums

2 (4 oz)

1

Popcorn:

      • air-popped

3 cups

1

      • microwave-popped, light

3 cups

1

      • microwave-popped, reduced-fat
        (94% fat-free)

5 cups

1

      • microwave-popped, regular

3 cups

3

      • movie popcorn, without butter

3 cups

3

      • oil-popped

3 cups

3

Poppy seeds

1 tsp

0

Pork:

      • lean

1 slice, or
1/2 cup cubed or shredded (2 oz)

3

      • regular

1 slice, or
1/2 cup cubed or shredded (2 oz)

5

Pork and beans, canned

1/2 cup

2

Potatoes:

      • French fries, homemade

20 (each about 41/2" long)

10

      • mashed

1/2 cup

2

      • salad

1/2 cup

7

      • sweet

1 large (8 oz cooked) or
1 cup

5

      • white or red

1 large (8 oz cooked) or
1 cup

4

      • white or red

1 small (2" diameter or
3 oz cooked)

1

Potato chips:

      • baked

1 oz

2

      • regular

14 (1 oz)

4

Preserves

1 Tbsp

1

Pretzels:

      • hard or Bavarian

1 (3/4 oz)

2

      • rods

2 (3/4 oz)

2

      • soft

1 (2 1/2 oz)

3

      • sticks

45 (3/4 oz)

2

      • twists, regular

7 (3/4 oz)

2

      • twists, small

15 (3/4 oz)

2

Prune juice

1/2 cup

2

Prunes

2 (3/4 oz)

1

Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk)

1 cup

3

Pumpkin

1 cup

0

Pumpkin seeds

1 Tbsp

2

Food

Portion

POINTS

Quesadilla, cheese

1 (1/2 of 6" diameter)

5

Food

Portion

POINTS

Radishes

1 cup

0

Raisins

1/4 cup (1 1/2 oz)

2

Raspberries

1 1/2 cup

1

Ravioli, with tomato sauce

      • cheese

8 pieces with 1/2 cup sauce

16

      • meat

8 pieces with 1/2 cup sauce

14

Ribs (see Spareribs)

Rice, cooked:

      • brown

1 cup

4

      • fried, with beef, chicken, pork,
        shrimp, or plain

1 cup

8

      • Spanish

1 cup

5

      • white

1 cup

4

Rice cakes, plain

2 regular or
6 mini

1

Rice drinks:

      • any type (other than those
        listed here)

1 cup (8 fl oz)

3

      • chocolate

1 cup (8 fl oz)

4

      • fat-free

1 cup (8 fl oz)

2

Rolls:

      • dinner

1 (2 oz)

3

      • hamburger

1 (2 oz)

3

      • frankfurter

1 (2 oz)

3

      • hard

1 (2 oz)

3

      • hot dog

1 (2 oz)

3

      • high-fiber (3 g or more dietary
        fiber per roll)

1 (2 oz)

1

Rum

1 jigger (1 1/2 fl oz)

2

Food

Portion

POINTS

Salad dressings (see Dressings)

Salads:

      • Caesar

3 cup

7

      • chef's, no dressing

4 cups

6

      • chicken

1/2 cup

6

      • coleslaw

1/2 cup

4

      • fruit

1 cup

2

      • mixed greens

1 cup

0

      • potato

1/2 cup

7

      • side, without dressing, fast food

1 serving

0

      • spinach, with dressing

2 cups

7

      • three-bean, canned

1/2 cup (4 1/2 oz)

1

      • tuna

1/2 cup

7

Salami, any type

1 slice (1 oz)

3

Salsa

1/2 cup

0

Saltines

6

2

Sandwiches:

      • bagel, with cream cheese and lox

1 large

12

      • cheese, grilled, restaurant-style

1

13

      • cheeseburger on bun, fast food

1 small

8

      • chicken, grilled, fast food

1

9

      • falafel in pita

1 large pita with 4 falafel patties

13

      • fish and cheese, fried, fast food

1

13

      • hamburger on bun, fast food

1 small

6

Sauerkraut

1 cup

0

Sausage, beef or pork, cooked

1 link or patty or
1 oz

3

Scallions

1 cup

0

Scotch

1 jigger (1 1/2 fl oz)

2

Seitan

2 slices (2 oz) or
2 Tbsp prepared mix

1

Sesame seeds

1 tsp

0

Shellfish:

      • canned, any type (meat only),
        drained

1/2 cup

2

      • fresh (meat only), cooked without
        fat:

        - clams

1/2 cup (2 oz)

2

        - crab

1/2 cup (2 oz)

1

        - crayfish

1/2 cup (2 oz)

1

        - lobster

1/2 cup (2 oz)

1

        - scallops

1/2 cup (2 oz)

1

        - shrimp

1/2 cup (2 oz)

1

Soft drinks:

      • club soda

1 can or bottle (12 fl oz)

0

      • diet, any flavor

1 can or bottle (12 fl oz)

0

      • seltzer, unsweetened

1 can or bottle (12 fl oz)

0

      • sweetened with sugar, any flavor

1 can or bottle (12 fl oz)

3

Sorbet, any flavor

1 scoop or
1/2 cup

2

Soups:

      • bouillon, any type

1 cup

0

      • broth, any type

1 cup

0

      • chicken noodle

1 cup

3

      • egg drop

1 cup

1

      • hot and sour

1 cup

2

      • lentil

1 cup

3

      • mushroom, cream of, canned
        (made with fat-free milk)

1 cup

2

      • onion soup mix

1 cup prepared or
1/4 envelope

1

      • tomato, canned (made with water)

1 cup

1

      • vegetable

1 cup

2

Sour cream:

      • fat-free

1/4 cup

1

      • light

3 Tbsp

1

      • regular

1 Tbsp

1

Soy products:

      • seitan

2 slices (2 oz) or
2 Tbsp prepared mix

1

      • soybean nuts

1/4 cup (1 oz)

3

      • soybeans, cooked

1/2 cup

3

      • soy milk:

1/2 cup

2

        - fat-free

1 cup (8 fl oz)

2

        - regular

1 cup (8 fl oz)

3

      • soy yogurt:

        - flavored

3/4 cup (6 oz)

3

        - plain

3/4 cup (6 oz)

3

      • tempeh (fermented soybean cake)

1/4 cup (1 oz)

2

      • textured vegetable protein

1/3 cup (3/4 oz dry)

1

      • tofu:

        - frozen

1/2 cup

5

        - low-fat

1/3 cup,
1/5 block, or
3 oz

1

        - regular, firm

1/3 cup,
1/5 block, or
3 oz

2

        - regular, soft

1/3 cup,
1/5 block, or
3 oz

1

Soy sauce

1 Tbsp

0

Spaghetti

1 cup cooked or
11/2 oz uncooked

4

Spaghetti sauce, bottled, any type

1/2 cup

2

Spaghetti with marinara sauce

1 cup spaghetti with 1/2 cup sauce

6

Spaghetti with tomato sauce and meatballs

1 cup spaghetti, 1/2 cup sauce, and 2 meatballs

16

Spareribs:

      • barbecued

4 (each 4" long)

8

      • Chinese, barbecued

2 (each 4" long)

4

Spinach

1 cup

0

Spinach salad, with dressing

2 cups

7

Spreadable fruit

1 1/2 Tbsp

1

Sprouts:

      • alfalfa

1 cup

0

      • bean

1 cup

0

Squash:

      • spaghetti

1 cup

0

      • summer

1 cup

0

      • winter

1 cup

1

      • zucchini

1 cup

0

Steak sauce

1 Tbsp

0

Stir-fry with garlic or black bean sauce:

      • beef or pork

1 cup

8

      • chicken or shrimp

1 cup

7

Strawberries

1 1/2 cups

1

Stuffing mix, bread,

1/2 cup prepared

4

Sugar, any type

1 cup

15

Sunflower seeds

1 Tbsp

1

Sushi, maki, nigiri, or nori maki

4 pieces

2

Sweet and sour:

      • beef or pork

1 cup

12

      • chicken or shrimp

1 cup

10

Sweet and sour sauce

2 Tbsp

1

Syrup:

      • low-calorie

2 Tbsp

1

      • regular (maple, pancake, or
        chocolate)

1 Tbsp

1

Food

Portion

POINTS

Tabouli

1/2 cup

4

Tacos:

      • beef, fast food

1

5

      • sauce

1 Tbsp

0

      • shells, store-bought

2

2

Tahini

2 Tbsp

2

Tangerine

1 large or
2 small (6 oz)

1

Tartar sauce

1 Tbsp

2

Tea, black, without sugar

1 cup

0

Tempeh (fermented soybean cake)

1/4 cup (1 oz)

2

Tempura:

      • shrimp

4 jumbo shrimp

12

      • vegetable

1 cup

8

Tequila

1 jigger (11/2 fl oz)

2

Teriyaki:

      • beef

2 slices (4 oz)

7

      • chicken

2 slices (4 oz)

6

      • fish

4 oz

5

      • sauce

1 Tbsp

0

Textured vegetable protein

1/3 cup (3/4 oz dry)

1