Top 200 Tracked Foods

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Note: If you see an asterisk (*) next to a food below, it’s a potential ZeroPoint™ food. That means it will NOT have a Points® value if it’s on your personalized ZeroPoint foods list.

Beverages

Food

Portion
Points

Beer

12 fl oz

4

Black coffee

8 fl oz

0

Black tea without sugar

8 fl oz

0

Brewed espresso

2 fl oz

0

Chardonnay white wine

5 fl oz

4

Coffee and regular creamer

1 cup

2

Coffee with creamer and sugar

1 cup

3

Coffee with fat-free creamer

1 cup

1

Coffee with skim milk and sugar (3 tbsp milk, 2 tsp sugar)

1 cup

3

Coffee with skim milk without sugar

1 cup

0

Coffee with 2% milk without sugar

1 cup

1

Decaffeinated black coffee

8 fl oz

0

Diet soda

8 fl oz

0

Fresh orange juice

4 fl oz

2

Plain unsweetened almond milk

8 fl oz

1

Red wine

5 fl oz

4

Table wine

5 fl oz

4

Unsweetened iced tea

8 fl oz

0

Unsweetened vanilla almond milk

1 cup

1

Vodka

1.5 fl oz

3

Water

8 fl oz

0

White wine

5 fl oz

4

Bread & Baked Goods

Food

Portion
Points

Bread

1 slice

2

Corn tortilla

1 medium

1

English muffin

1 item

4

Everything bagels

1 bagel

9

Flour tortilla

1 medium

3

Light English muffin

1 muffin

2

Light whole-wheat English muffin

1 muffin

2

Plain bagel

1 bagel

9

Plain hamburger bun

1 bun

4

Reduced-calorie whole-wheat bread

1 slice

1

Rye bread

1 slice

2

Sourdough bread

1 slice

2

Toasted wheat bread

1 slice

2

Toasted white bread

1 slice

2

White bread

1 slice

2

White English muffin

1 muffin

4

White pita

1 pita

5

Whole-wheat bread

1 slice

2

Breakfast

Food

Portion
Points

4-inch pancake made from mix

1 item

2

Cooked oatmeal*

1 cup

4

Uncooked oatmeal*

½ cup

3

Uncooked old-fashioned oats*

½ cup

3

Condiments, Sauces & Gravies

Food

Portion
Points

Ketchup

1 tbsp

1

Mayonnaise

1 tbsp

3

Mustard

1 tbsp

0

Olives

6 large

1

Dairy & Eggs

Food

Portion
Points

American cheese

1 slice

5

Cheddar or Colby cheese

1 oz

5

Cooked eggs*

2 eggs

5

Cream cheese

1 tbsp

3

Crumbled feta cheese

1 oz

3

Eggs*

1 item

2

Egg whites*

3 items

0

Fat-free cottage cheese*

1 cup

4

Fat-free half-and-half

2 tbsp

1

Fat-free skim milk

1 cup

3

Fried eggs

1 item

4

Fresh mozzarella cheese

1 oz

3

Grated Parmesan cheese

1 oz

5

Half-and-half cream

2 tbsp

2

Hard-boiled eggs*

1 item

2

Low-fat cream cheese

1 tbsp

1

Low-fat milk

1 cup

4

1% low-fat cottage cheese

1 cup

4

Parmesan cheese

1 oz

4

Part-skim mozzarella cheese

1 oz

3

Plain fat-free Greek yogurt*

1 cup

3

Provolone cheese

1 oz

4

2% reduced-fat milk

1 cup

5

Reduced-fat sour cream

2 tbsp

2

Regular butter

1 tbsp

6

Scrambled eggs (with butter and milk)

2 eggs

6

Shredded cheddar cheese

¼ cup

5

Sour cream

2 tbsp

3

Swiss cheese

1 oz

5

Whole milk

1 cup

6

Desserts, Cakes, Candy & Cookies

Food

Portion
Points

Aerosol whipped cream

2 tbsp

1

Graham crackers

2 squares

2

Homemade cookies

1 medium-size cookie

6

Vanilla ice cream

½ cup

7

Sugar-free Jello

4 oz

0

Fish & Seafood

Food

Portion
Points

Cooked farmed Atlantic salmon*

3 oz

4

Cooked Pacific cod fillet*

3 oz

2

Cooked shrimp*

3 oz

1

Cooked tilapia*

3 oz

2

Cooked wild Atlantic salmon fillet*

3 oz

3

Smoked salmon*

2 oz

2

Water-packed tuna fish, drained*

3 oz

1

Fruits

Food

Portion
Points

Avocado*

¼ item

2

Bananas*

1 medium

3

Cantaloupe*

1 cup

2

Clementines*

1 item

1

Fresh apples*

1 medium

3

Fresh blackberries*

1 cup

1

Fresh blueberries*

1 cup

3

Fresh cherries*

1 cup

2

Fresh fruit salad*

1 cup

3

Fresh raspberries*

1 cup

1

Fresh watermelon*

1 cup

2

Grapefruits*

1 medium

3

Grapes*

1 cup

4

Mandarin oranges*

1 medium

1

Mangoes*

1 item

7

Mixed berries*

1 cup

2

Nectarines*

1 medium

2

Oranges*

1 medium

2

Peaches*

1 medium

2

Pears*

1 item

3

Pineapple*

1 cup

3

Plums*

1 item

1

Raisins

¼ cup

4

Red seedless grapes*

1 cup

4

Strawberries*

1 cup

1

Tangerines*

1 medium

1

Unsweetened applesauce*

½ cup

2

Unsweetened fresh fruit*

1 cup

2

Unsweetened frozen blueberries*

1 cup

2

Pantry Items

Food

Portion
Points

Black pepper

1 pinch

0

Ground cinnamon

1 tsp

0

Honey

1 tsp

2

Maple syrup

1 tsp

1

Sugar

1 tsp

1

Table salt

1 pinch

0

Unpacked brown sugar

1 tsp

1

Jams, Spreads, Salsa & Dips

Food

Portion
Points

Homemade guacamole*

2 tbsp

1

Peanut butter

1 tbsp

3

Salted creamy peanut butter

1 tbsp

3

Store-bought hummus

2 tbsp

2

Meat & Poultry

Food

Portion
Points

Beef rib eye roast, boneless lean, cooked

3 oz

5

Cooked 90% lean ground beef

3 oz

5

Cooked 95% lean ground beef

3 oz

4

Cooked 99% fat-free ground turkey breast*

3 oz

2

Cooked Canadian bacon

2 slices

1

Cooked ham

3 oz

3

Cooked lean beef steak

3 oz

3

Cooked lean bone-in center rib pork chop

3 oz

4

Cooked lean boneless pork chop

3 oz

3

Cooked New York steak

3 oz

6

Cooked pork tenderloin

3 oz

2

Cooked skinless boneless chicken breasts*

3 oz

2

Cooked turkey bacon

2 slices

2

Cooked turkey breast without skin*

3 oz

2

Crisp cooked bacon

2 slices

4

Deli-sliced turkey

2 oz

1

Grilled skinless boneless chicken breast*

3 oz

2

Lean deli-sliced honey ham

2 oz

2

Regular beef hot dog

1 item

6

Skinless original seasoning rotisserie chicken breast*

3 oz

2

Oils & Dressings

Food

Portion
Points

Balsamic vinegar

1 tbsp

1

Cooking spray

1 spray

0

Fat-free Italian salad dressing

2 tbsp

1

Italian salad dressing

2 tbsp

3

Light mayonnaise

1 tbsp

1

Low-fat balsamic vinaigrette salad dressing

1 tbsp

1

Olive oil

1 tsp

1

Store-bought ranch dressing

2 tbsp

5

Pasta, Rice & Grains

Food

Portion
Points

Cooked jasmine rice

1 cup

6

Cooked long-grain brown rice*

1 cup

6

Cooked spaghetti

1 cup

5

Cooked quinoa*

1 cup

5

Cooked white rice

1 cup

6

Cooked whole-wheat penne pasta*

1 cup

3

Prepared Foods

Food

Portion
Points

14" regular crust cheese and pepperoni pizza

1 slice

11

14" regular crust cheese pizza

1 slice

9

14" thin crust cheese pizza

1 slice

8

Chicken salad, homemade or restaurant type

½ cup

8

Cooked boneless skinless chicken thigh

4 oz

5

French fries

20 items

14

Hamburger patty

1 patty

8

Homemade coleslaw

½ cup

5

Mashed potatoes home-prepared with whole milk and butter

1 cup

8

Meat loaf

1 slice

8

Plain mashed potatoes*

½ cup

2

Tuna salad

½ cup

5

Snacks

Food

Portion
Points

Almonds

¼ cup

3

Chia seeds

1 Tbsp

1

Peanuts

¼ cup

6

Plain air-popped popcorn (prepared without oil)*

2 cups

1

Plain oil-popped popcorn

2 cups

2

Potato chips

1 oz

5

Pretzels

1 oz

3

Saltine crackers

5 crackers

2

Sunflower seeds

1 Tbsp

1

Tortilla chips

12 chips

4

Walnuts

¼ cup

6

Soups, Stews & Chili

Food

Portion
Points

Vegetable soup

1 cup

3

Vegetables

Food

Portion
Points

California (Hass) avocado*

¼ item

1

Canned black beans*

½ cup

2

Canned chickpeas*

½ cup

2

Canned corn kernels*

½ cup

2

Cooked green peas*

½ cup

1

Cooked pinto beans*

½ cup

2

Cooked potatoes, red or white*

½ cup

2

Cooked sweet potatoes

½ cup

2

Corn*

1 medium

3

Mixed vegetables

½ cup

1

Plain baked potatoes

1 medium

4

Roasted potatoes (with olive oil)

¾ cup

2

Want the full list of ZeroPoint foods? See below!


Avocados
  • Avocados

  • Guacamole, made without sugar or fat

Beans, Peas & Lentils
  • Adzuki beans
  • Alfalfa sprouts
  • Bean sprouts
  • Black beans
  • Black-eyed peas
  • Cannellini beans
  • Chickpeas
  • Edamame
  • Fava beans
  • Great northern beans
  • Green peas

  • Kidney beans
  • Lentils
  • Lima beans
  • Lupini beans
  • Navy beans
  • Peas
  • Pinto beans
  • Refried beans,
    fat-free, canned
  • Soybeans
  • Split peas

Brown Rice, Quinoa & Other Whole Grains
  • Amaranth
  • Ancient grain mix, without seeds
  • Brown rice, quick-cooking
  • Brown rice (100%) cereal
  • Brown rice–quinoa blend
  • Buckwheat
  • Bulgur
  • Farro
  • Freekeh
  • Barley
  • Barley, quick-cooking
  • Brown basmati rice
  • Kamut
  • Kasha

  • Millet
  • Quinoa
  • Red quinoa
  • Rye berries
  • Sorghum
  • Spelt
  • Spelt berries
  • Teff
  • Brown jasmine rice
  • Brown rice
  • Brown rice, instant
  • Tricolor quinoa
  • Wheat berries
  • Whole-grain sorghum
  • Whole-wheat couscous
  • Wild rice
  • Wild rice–brown rice blend

Poultry
  • Chicken breast, skinless
  • Ground chicken breast
  • Ground turkey, 98% fat-free

  • Ground turkey breast
  • Turkey breast, skinless

Corn & Popcorn
  • Corn, canned
  • Corn, fresh (sweet, white, or yellow)
  • Corn on the cob
  • Hominy
  • 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)

Eggs
  • Eggs
  • Eggs, hard-boiled or soft-boiled
  • Eggs, scrambled, made without fat

  • Egg whites
  • Egg yolks
  • Liquid egg substitute, made from egg whites

Fish & Shellfish
  • Abalone
  • Alaskan king crab
  • Anchovies, canned in water
  • Arctic char
  • Bluefish
  • Branzino
  • Butterfish
  • Carp
  • Catfish
  • Caviar
  • Clams
  • Cod
  • Sea bass
  • Sea cucumber
  • Sea urchin
  • Shrimp
  • Smelt
  • Smoked fish (haddock, salmon, sturgeon, trout, and whitefish)
  • Crabmeat, lump
  • Crayfish
  • Cuttlefish
  • Eel
  • Fish roe
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Herring

  • Lobster
  • Mahi-mahi
  • Monkfish
  • Snails
  • Snapper
  • Sole
  • Squid
  • Steelhead trout
  • Striped bass
  • Sturgeon
  • Swordfish
  • Tilapia
  • Mussels
  • Octopus
  • Orange roughy
  • Oysters
  • Perch
  • Pike
  • Pollock
  • Pompano
  • Salmon
  • Sardines, canned in water or sauce
  • Sashimi
  • Scallops
  • Trout
  • Tuna
  • Tuna, canned in water
  • Turbot
  • Wahoo
  • Whitefish

Fruits
  • Apples
  • Applesauce, unsweetened
  • Apricots, fresh
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupes
  • Cherries
  • Clementines
  • 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
  • Grapefruit


  • Grapes
  • Guavas
  • Honeydew melons
  • Jackfruit
  • Kiwis
  • Kumquats
  • Lemons
  • Limes
  • Mangoes
  • Meyer lemons
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Persimmons
  • Pineapples
  • Plums
  • Pomegranates
  • Pomelos
  • Raspberries
  • Star fruit
  • Strawberries
  • Tangerines
  • Watermelons

Non-Starchy Veggies

All these non-starchy veggies have Points®-adding potential! For every one-cup serving (roughly one handful), raw or cooked, you can add 1 Points value to your daily Budget.

  • Artichoke hearts, without oil
  • Arugula
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beet greens
  • Beets
  • Bell peppers
  • Bok choy
  • Fennel
  • Frozen stir-fry vegetables, without sauce
  • Frozen vegetable mixes
  • Green beans
  • Green leaf lettuce
  • Hearts of palm
  • Iceberg lettuce
  • Jalapeño peppers
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Mixed greens
  • Mushrooms
  • Broccoli
  • Broccoli rabe
  • Broccoli slaw
  • Brussels sprouts
  • Butter lettuce (Bibb or Boston)
  • Butternut squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Mustard greens
  • Napa cabbage
  • Nori (dried seaweed)
  • Oak leaf lettuce
  • Okra
  • Onions
  • Pea shoots
  • Pickles, unsweetened
  • Pico de gallo
  • Pimientos, canned
  • Pumpkin
  • Pumpkin purée
  • Radishes
  • Red leaf lettuce
  • Romaine lettuce
  • Rutabaga
  • Salsa,
    fat-free
  • Cauliflower rice
  • Celery
  • Chiles
  • Coleslaw mix
  • Collard greens
  • Cucumbers
  • Delicata squash
  • Eggplants
  • Endive
  • Escarole
  • Sauerkraut
  • Scallions
  • Shallots
  • Snow peas
  • Spaghetti squash
  • Spinach
  • Summer squash
  • Sugar snap peas
  • Swiss chard
  • Tomatillos
  • Tomato purée, canned
  • Tomatoes
  • Turnips
  • Water chestnuts
  • Wax beans
  • Zucchini

Oats & Oatmeal
  • Oatmeal, plain
  • Oatmeal, instant, plain
  • Oats
  • Oats, quick-cooking
  • Rolled oats

  • Rolled whole-grain wheat or wheat flakes, unsweetened
  • Steel-cut oats
  • Steel-cut oats, quick-cooking

Pasta & Noodles
  • Black bean pasta
  • Chickpea pasta
  • Lentil pasta
  • Lupin pasta
  • Pea pasta
  • Shirataki (konjac) noodles

  • Whole-grain (100%) pasta (all shapes and all grains, including rye, spelt, and wheat)

Potatoes & Starchy Veggies
  • Acorn squash
  • Baby potatoes
  • Fingerling potatoes
  • Frozen potatoes, prepared without fat
  • Idaho potatoes
  • Japanese sweet potatoes
  • Jerusalem artichokes
  • Lotus root
  • New potatoes
  • Parsnips
  • Taro
  • White potatoes
  • Plantains
  • Potatoes, baked
  • Potatoes, mashed, plain
  • Potatoes, roasted without oil

  • Potato wedges, oven-roasted without oil
  • Purple potatoes
  • Red potatoes
  • Russet potatoes
  • Sweet potatoes
  • Yams
  • Yellow potatoes
  • Sweet potatoes, baked
  • Sweet potatoes, mashed, plain
  • Sweet potatoes, roasted without oil
  • Sweet potatoes, unsweetened, canned
  • Sweet potato wedges, oven-roasted without oil
  • Yucca
  • Yukon Gold potatoes

Tofu & Tempeh
  • Smoked tofu
  • Tempeh
  • Tofu, firm

  • Tofu, silken
  • Tofu, soft

Yogurt & Cottage Cheese
  • Almond yogurt, plain
  • Cottage cheese, plain nonfat
  • Greek yogurt, plain nonfat

  • Quark, plain, up to 1% fat
  • Soy yogurt, plain
  • Yogurt, plain nonfat