WW Freestyle Zero Point Foods List With Calorie Count
Have you seen or heard about the new Weight Watchers Freestyle program? It works a lot like their Smart Points program, but it includes a new list of about 200 foods that are ZERO points! Most notably are eggs, beans, corn and chicken.
This sounds really terrific, right? Point free food is always a big plus in my book!
I’ve had slow but decent weight loss with the Smart Point program. I thought the Freestyle program with all that “free” (as in zero points) would be the absolute bomb, but it didn't take me long to realize that I wasn't losing weight.
How could that be? I was following all the rules, so where was I going wrong? Then, one day, while browsing through some terrific recipes I saw a zero-point cheesecake and thought "How can this be zero points?"
While it IS zero points, it certainly isn’t zero calories. Infact, it was over 700 calories for the entire cheesecake!
Let me tell you my little brainstorm in one sentence: ZERO POINTS DOES NOT EQUAL ZERO CALORIES!
I took that list of zero-point foods and figured out the calories for each one. WOW. That was a shocker. I was eating WAY more calories than I should have been. I explain more about that in this in this article (The #1 Reason You're Not Losing Weight On Weight Watchers Freestyle).
I’m sharing my list of the zero-point foods and their calorie count, so you can figure out where you are going wrong with your freestyle program.
Zero-point foods are a great tool, but they are NOT calorie free. Check out my list below and use those foods wisely and in moderation!
Top 20 most tracked WW Freestyle Foods
Fruits
| Apples (medium size) | 72 calories 52 cals/100g |
| Applesauce, unsweetened (1 cup) | 100 calories 42 cals/100g |
| Apricots (1 whole fruit small) | 17 calories 48 cals/100g |
| Banana (medium size) | 105 calories 89 cals/100g |
| Berries, mixed (1 cup) | 91 calories 73 cals/100g |
| Blackberries (1 cup) | 62 calories 43 cals/100g |
| Blueberries (1 cup) | 83 calories 57 cals/100g |
| Cantaloupe (1 medium wedge ) | 23 calories 34 cals/100g |
| Cherries (1 cup) | 75 calories 63 cals/100g |
| Clementines (1 fruit) | 35 calories 47 cals/100g |
| Cranberries (1 cup chopped) | 51 calories 46 cals/100g |
| Dates, fresh (1 date) | 23 calories 282 cals/100g |
| Dragon Fruit, Pitaya (1 fruit) | 50 calories 51 cals/100g |
| Figs (1 medium size) | 37 calories 74 cals/100g |
| Fruit cocktail (1 cup) | 93 calories 53 cals/100g |
| Fruit cup, unsweetened (1 cup) | 78 calories 32 cals/100g |
| Fruit salad (1 cup) | 108 calories 57 cals/100g |
| Fruit, unsweetened (1 cup) | 72 calories 58 cals/100g |
| Grapefruit (1 fruit) | 105 calories 42 cals/100g |
| Grapes (1 cup) | 90 calories 69 cals/100g |
| Guavas (1 fruit) | 37 calories 68 cals/100g |
| Guavas, strawberry (1 fruit) | 4 calories 69 cals/100g |
| Honeydew melon (1 wedge) | 50 calories 36 cals/100g |
| Jackfruit (1 cup sliced) | 155 calories 94 cals/100g |
| Kiwi fruit (1 fruit) | 46 calories 61 cals/100g |
| Kumquats (1 fruit) | 13 calories 71 cals/100g |
| Lemon (1 fruit) | 24 calories 29 cals/100g |
| Lemon zest (1tsp) | 2 calories 100 cals/100g |
| Lime (1 fruit) | 20 calories 30 cals/100g |
| Lime zest (1 ounce) | 6 calories 20 cals/100g |
| Litchis (lychees, 1 cup) | 125 calories 66 cals/100g |
| Mangoes (1 fruit) | 200 calories 65 cals/100g |
| Melon balls (1 cup) | 57 calories 33 cals/100g |
| Nectarine (1 medium fruit) | 61 calories 44 cals/100g |
| Oranges (1 medium) | 62 calories 47 cals/100g |
| Papayas (1 medium) | 120 calories 39 cals/100g |
| Passion fruit (1 fruit) | 17 calories 97 cals/100g |
| Peaches (1 medium) | 59 calories 39 cals/100g |
| Pears (1 medium) | 102 calories 58 cals/100g |
| Persimmons (1 fruit) | 32 calories 127 cals/100g |
| Pineapple (1 cup) | 74 calories 48 cals/100g |
| Plumcots (1 medium fruit) | 40 calories 80 cals/100g |
| Plums (1 fruit) | 30 calories 46 cals/100g |
| Pomegranate (1 fruit) | 230 calories 85 cals/100g |
| Pomelo (1 fruit) | 230 calories 38 cals/100g |
| Pumpkin (1 cup) | 30 calories 26 cals/100g |
| Pumpkin puree (1 cup) | 83 calories 33 cals/100g |
| Raspberries (1 cup) | 64 calories 52 cals/100g |
| Satsuma mandarin (1 medium) | 47 calories 50 cals/100g |
| Starfruit (1 medium) | 28 calories 31 cals/100g |
| Strawberries (1 cup) | 47 calories 32 cals/100g |
| Tangelo (1 medium) | 70 calories 67 cals/100g |
| Tangerine (1 medium) | 45 calories 53 cals/100g |
| Watermelon (1 wedge) | 87 calories 30 cals/100g |
Vegetables
| Arrowroot (1 root) | 21 calories 65 cals/100g |
| Artichoke hearts (1 medium) | 60 calories 47 cals/100g |
| Arugula (1 cup) | 6 calories 25 cals/100g |
| Asparagus (1 cup) | 27 calories 20 cals/100g |
| Bamboo shoots (1 cup) | 41 calories 27 cals/100g |
| Beets (1 cup) | 60 calories 43 cals/100g |
| Broccoli (1 cup) | 31 calories 34 cals/100g |
| Broccoli slaw (1 cup) | 25 calories 29 cals/100g |
| Broccolini (1 cup) | 35 calories 33 cals/100g |
| Brussels sprouts (1 cup) | 38 calories 43 cals/100g |
| Cabbage, all varieties (1 cup) | 21 calories 24 cals/100g |
| Chinese (bok choy, 1 cup) | 9 calories 13 cals/100g |
| Japanese (1 cup) | 45 calories 30 cals/100g |
| Green (1 cup) | 21 calories 24 cals/100g |
| Red (1 cup) | 28 calories 31 cals/100g |
| Napa (1 cup) | 20 calories 30 cals/100g |
| Savoy (1 cup) | 19 calories 27 cals/100g |
| Pickled (1 cup) | 71 calories 54 cals/100g |
| Carrots (1 cup) | 52 calories 41 cals/100g |
| Cauliflower (1 cup) | 27 calories 25 cals/100g |
| Celery (1 cup) | 20 calories 16 cals/100g |
| Coleslaw mix (1 cup) | 95 calories 78 cals/100g |
| Collards (1 cup) | 12 calories 32 cals/100g |
| Corn (1 medium ear) | 110 calories 124 cals/100g |
| Baby (1 ear) | 133 calories 81 cals/100g |
| White (1 medium ear) | 118 calories 100 cals/100g |
| Yellow (1 medium ear) | 110 calories 124 cals/100g |
| Kernels (1/2 cup) | 80 calories 100 cals/100g |
| On the Cob (1 ear) | 155 calories 106 cals/100g |
| Cucumber (1 cup sliced) | 14 calories 12 cals/100g |
| Daikon (1 raddish 7") | 61 calories 18 cals/100g |
| Edamame (1 cup) | 130 calories 110 cals/100g |
| Eggplant (1 eggplant, 500g) | 136 calories 25 cals/100g |
| Endive (1 head) | 87 calories 17 cals/100g |
| Escarole (1 cup) | 93 calories 69 cals/100g |
| Fennel (ansie, sweet ansie or finocchio, 1 bulb) | 73 calories 31 cals/100g |
| Garlic (1 clove) | 4 calories 149 cals/100g |
| Ginger root (1/4 cup) | 17 calories 73 cals/100g |
| Greens: | |
| Beet (1 cup) | 38 calories 27 cals/100g |
| Collard (1 cup) | 11 calories 32 cals/100g |
| Dandelion (1 cup) | 25 calories 45 cals/100g |
| Kale (1 cup) | 34 calories 50 cals/100g |
| Mustard (1 cup) | 15 calories 26 cals/100g |
| Turnip (1 cup) | 18 calories 32 cals/100g |
| Greens, mixed baby (1 cup) | 9 calories 30 cals/100g |
| Hearts of palm (1 piece) | 9 calories 28 cals/100g |
| Hominy, canned (1 cup) | 119 calories 72 cals/100g |
| Jerk chicken breast (1 breast) | 197 calories 224 cals/100g |
| Jerusalem artichokes (1 cup) | 114 calories 76 cals/100g |
| Jicama (yam bean, 1 medium 659g) | 250 calories 38 cals/100g |
| Kohlrabi (1 cup) | 36 calories 27 cals/100g |
| Leeks (1 leek) | 54 calories 61 cals/100g |
| Lentils (1 cup) | 230 calories 116 cals/100g |
| Lettuces (1 head) | 53 calories 14 cals/100g |
| Mung bean sprouts (1 cup) | 31 calories 31 cals/100g |
| Mung dal (1 cup) | 260 calories 114 cals/100g |
| Mushroom (3 oz) caps | 30 calories 35 cals/100g |
| Mushrooms (1 cup) | 21 calories 22 cals/100g |
| Brown (1 cup) | 20 calories 22 cals/100g |
| Button (1 cup) | 21 calories 22 cals/100g |
| Crimini (1 cup) | 24 calories 27 cals/100g |
| Italian (1 cup) | 21 calories 22 cals/100g |
| Portabella (1 cup) | 19 calories 22 cals/100g |
| Shiitake (1 cup) | 24 calories 34 cals/100g |
| Nori seaweed (1 sheet) | 10 calories 188 cals/100g |
| Okra (8 pods/1 cup) | 31 calories 35 cals/100g |
| Onions (1 medium) | 44 calories 42 cals/100g |
| Parsley (1 cup) | 22 calories 36 cal/100g |
| Pea shoots (1 ounce) | 9 calories 31 cals/100g |
| Peapods, black-eye (1 cup) | 148 calories 113 cals/100g |
| Peas and carrots (1 cup) | 109 calories 66 cals/100g |
| Peas: | |
| Black-eyed (1/2 cup) | 65 calories 90 cals/100g |
| Chickpeas (Garbanzo, 1/2 cup) | 365 calories 364 cals/100g |
| Cowpeas (1/2 cup) | 100 calories 116 cals/100g |
| Green (1/2 cup) | 60 calories 81 cals/100g |
| Pigeon (1/2 cup) | 85 calories 70 cals/100g |
| Snow (chinese, 1/2 cup) | 20 calories 42 cals/100g |
| Split (1/2 cup) | 115 calories 117 cals/100g |
| Sugar snap (1/2 cup) | 21 calories 42 cals/100g |
| Peppers (1 cup) | 38 calories 20 cals/100g |
| Pepperoncini (4 peppers) | 10 calories 35 cals/100g |
| Pickles, unsweetened (1 medium) | 12 calories 18 cals/100g |
| Pico de gallo (1oz) | 10 calories 31 cals/100g |
| Pimientos (1 whole) | 15 calories 28 cals/100g |
| Radicchio (1 cup, shredded) | 9 calories 23 cals/100g |
| Radishes (1 medium) | 2 calories 16 cals/100g |
| Rutabagas (1 medium) | 145 calories 36 cals/100g |
| Salad, mixed greens (1 cup) | 9 calories 17 cals/100g |
| Salad side, without dressing, fast food (1 serving) | 25 calories 25 cals/100g |
| Salad, three-bean (1 serving) | 200 calories 200 cals/100g |
| Salad, tossed, without dressing (1 cup) | 35 calories 10 cals/100g |
| Salsa verde (2 tbsp) | 11 calories 38 cals/100g |
| Salsa, fat free (1 tbsp) | 4 calories 36 cals/100g |
| Salsa, fat free, gluten-free (1 cup) | 70 calories 27 cals/100g |
| Sauerkraut (1 cup) | 27 calories 19 cals/100g |
| Scallions (1 medium) | 5 calories 32 cals/100g |
| Seaweed (1 cup) | 30 calories 38 cals/100g |
| Shallots (1 tbsp) | 7 calories 72 cals/100g |
| Spinach, inlcuding; | 7 calories 23 cals/100g |
| Sprouts (1 cup) | 10 calories 29 cals/100g |
| Alfalfa sprouts (1 cup) | 8 calories 23 cals/100g |
| Bean sprouts (1 cup) | 24 calories 30 cals/100g |
| Lentil sprouts (1 cup) | 82 calories 106 cals/100g |
| Squash, summer (all varieties including zucchini, 1 medium) | 33 cals/100g 16 cals/100g |
| Squash, winter (all varieties including spaghetti, 1 cup) | 30 cals/100g 31 cals/100g |
| Succotash (1 cup) | 177 calories 92 cals/100g |
| Swiss chard (1 cup) | 7 calories 19 cals/100g |
| Taro (1 cup, sliced) | 116 calories 112 cals/100g |
| Tomatillos (1 medium) | 11 calories 32 cals/100g |
| Tomato puree (1 cup) | 95 calories 38 cals/100g |
| Tomato sauce (1 tbsp) | 5 calories 37 cals/100g |
| Tomatoes (1 medium) | 22 calories 18 cals/100g |
| Turnips (1 medium) | 36 calories 28 cals/100g |
| Vegetable sticks (1 cup) | 118 calories 65 cals/100g |
| Vegetables mixed (1 package) | 182 calories 64 cals/100g |
| Vegetables, stir fry, without sauce (1 cup) | 122 calories 75 cals/100g |
| Water chestnuts (4 pieces) | 35 calories 50 cals/100g |
| Watercress (1 cup) | 4 calories 11 cals/100g |
Protein
| Fish: | |
| Anchovies (3oz) | 111 calories 131 cals/100g |
| Arctic Char (3oz) | 130 calories 154 cals/100g |
| Bluefish (3oz) | 105 calories 124 cals/100g |
| Branzino (3oz) | 93 calories 110 cals/100g |
| Butterfish (3oz) | 159 calories 187 cals/100g |
| Carp (3oz) | 108 calories 127 cals/100g |
| Catfish (3oz) | 122 calories 143 cals/100g |
| Cod (3oz) | 70 calories 82 cals/100g |
| Drum (3oz) | 101 calories 119 cals/100g |
| Eel (3oz) | 159 calories 184 cals/100g |
| Flounder | 60 calories 70 cals/100g |
| Gefilte fish (3oz) | 70 calories 84 cals/100g |
| Grouper (3oz) | 80 calories 95 cals/100g |
| Haddock (3oz) | 74 calories 87 cals/100g |
| Halibut (3oz) | 158 calories 186 cals/100g |
| Herring (3oz) | 134 calories 158 cals/100g |
| Mackerel (3oz) | 259 calories 305 cals/100g |
| Mahi Mahi (3oz) | 93 calories 110 cals/100g |
| Monkfish (3oz) | 65 calories 76 cals/100g |
| Orange Roughy (3oz) | 67 calories 79 cals/100g |
| Perch (3oz) | 100 calories 117 cals/100g |
| Pike (3oz) | 75 calories 88 cals/100g |
| Pollock (3oz) | 78 calories 92 cals/100g |
| Pompano (3oz) | 139 calories 164 cals/100g |
| Rainbow trout (3oz) | 101 calories 119 cals/100g |
| Roe (1 oz) | 40 calories 143 cals/100g |
| Sablefish | 212 calories 250 cals/100g |
| Salmon (3oz) | 177 calories 208 cals/100g |
| Smoked salmon (3oz) | 100 calories 117 cals/100g |
| Sardines (1oz) | 59 calories 208 cals/100g |
| Sea bass (3oz) | 82 calories 97 cals/100g |
| Smelt fish (30z) | 82 calories 97 cals/100g |
| Snapper (3oz) | 85 calories 100 cals/100g |
| Striped bass (3oz) | 83 calories 97 cals/100g |
| Sole (3oz) | 78 calories 91 cals/100g |
| Striped mullet (3oz) | 100 calories 117 cals/100g |
| Sturgeon (3oz) | 90 calories 105 cals/100g |
| White sucker (3oz) | 79 calories 92 cals/100g |
| Sunfish (pumpkinin seed, 3oz) | 76 calories 89 cals/100g |
| Swordfish (3oz) | 103 calories 121 cals/100g |
| Tilapia (3oz) | 81 calories 96 cals/100g |
| Tilefish (3oz) | 82 calories 96 cals/100g |
| Tuna (3oz) | 122 calories 144 cals/100g |
| Turbot (3oz) | 80 calories 95 cals/100g |
| Whitefish smoked (3oz) | 92 calories 108 cals/100g |
| Whitefish store bought (3oz) | 114 calories 134 cals/100g |
| Rockfish (3oz) | 140 calories 94 cals/100g |
| Fish fillet (grilled with lemon pepper, 1 fillet) | 100 calories 117 cals/100g |
| Calamari, grilled, plain (4oz serving) | 80 calories 75 cals/100g |
| Caviar (1 tbsp) | 42 calories 252 cals/100g |
| Chicken breast, ground, 99% fat-free (4oz) | 136 calories 118 cals/100g |
| Chicken breast or tenderloin (4oz) | 184 calories 164 cals/100g |
| Egg substitutes (1oz) | 127 calories 444 cals/100g |
| Egg whites (1 large egg) | 17 calories 52 cals/100g |
| Eggs (1 medium egg) | 65 calories 155 cals/100g |
| Satay chicken, without peanut sauce (1 stick) | 36 calories 180 cals/100g |
| Sashimi (1 serving, 10 peices) | 320 calories 228 cals/100g |
| Shellfish: | |
| Abalone (3oz) | 89 calories 105 cals/100g |
| Clams (3oz) | 63 calories 74 cals/100g |
| Crab (3oz) | 82 calories 97 cals/100g |
| Alaska king (3oz) | 82 calories 97 cals/100g |
| Blue (3oz) | 71 calories 83 cals/100g |
| Dungeness (3oz) | 73 calories 86 cals/100g |
| Lump crab meat (3oz) | 52 calories 62 cals/100g |
| Crayfish (3oz) | 61 calories 72 cals/100g |
| Cuttlefish (3oz) | 67 calories 79 cals/100g |
| Lobster (3oz) | 76 calories 90 cals/100g |
| Mussels (3oz) | 73 calories 86 cals/100g |
| Octopus (3oz) | 70 calories 82 cals/100g |
| Oysters (6 medium) | 57 calories 68 cals/100g |
| Scallops (3oz) | 75 calories 88 cals/100g |
| Shrimp (3oz) | 90 calories 106 cals/100g |
| Squid (3oz) | 78 calories 92 cals/100g |
| Tofu (1 slice) | 52 calories 62 cals/100g |
| Tofu, smoke (1 serving) | 120 calories 120 cals/100g |
| Turkey breast, ground, 99% fat-free (4 oz) | 130 calories 115 cals/100g |
| Turkey breast or tenderloin (4oz) | 130 calories 115 cals/100g |
| Turkey breast, skinless, smoked (4oz) | 115 calories 135 cals/100g |
| Yogurt, Greek, plain, nonfat, unsweetened (1 serving, 150g) | 130 calories 87 cals/100g |
| Yogurt, plain, nonfat, unsweetened (1 serving, 150g) | 88 calories 63 cals/100g |
| Yogurt, soy, plain (1 serving, 150g) | 99 calories 66 cals/100g |
Beans
| Beans, including; | |
| Adzuki (1/2 cup) | 324 calories 329 cals/100g |
| Black (1/2 cup) | 218 calories 127 cals/100g |
| Broad (fava) (1/2 cup) | 55 calories 88 cals/100g |
| Butter (1/2) | 108 calories 115 cals/100g |
| Beans Cannellini (1/2 cup) | 80 calories 80 cals/100g |
| Cranberry (Roman) (1/2 cup) | 325 calories 335 cals/100g |
| Green (1/2 cup) | 15 calories 31 cals/100g |
| Garbanzo (chickpeas) (1/2 cup) | 365 calories 364 cals/100g |
| Great northern (1/2cup) | 104 calories 118 cals/100g |
| Kidney (1/2 cup) | 305 calories 333 cals/100g |
| Lima (1/2 cup) | 110 calories 115 cals/100g |
| Lupini (1/2 cup) | 334 calories 371 cals/100g |
| Mung (1/2 cup) | 309 calories 347 cals/100g |
| Navy (1/2 cup) | 35 calories 67 cals/100g |
| Pink (1/2 cup) | 125 calories 149 cals/100g |
| Snap (1/2 cup) | 17 calories 31 cals/100g |
| Soybeans (1/2 cup) | 415 calories 446 cals/100g |
| String (1/2cup) | 16 calories 31 cals/100g |
| Wax (1/2 cup) | 20 calories 17 cals/100g |
| White (1/2 cup) | 35 calories 67 cals/100g |
| Beans fat-free refried (1/2 cup) | 91 calories 79 cals/100g |
Drinks: Black Coffee , tea, water
* All fruits and vegetables should be fresh, frozen, canned (drained) without added oils or sugar. They can be raw or cooked but cannot be juiced. All seafood and poultry are to be consumed fresh, frozen or canned using 0 Smart Points sauces or spices but cannot have added oil. They can be raw (in the case of sushi) or cooked.
