MyWW Top 100 Most Tracked Foods With SmartPoints & Calories
The new myWW plans are divided into the Green Plan, Blue Plan, and Purple Plan. These new plans are designed to give users the ability to choose how to make myWW work best for them.
All three of these plans are designed to help users lose or maintain weight. The choice in plan simply comes from figuring out which methodology (lots of food tracking or as little as possible) works best for you.
With that in mind, each plan does require some amount of food tracking and you’re probably wondering which foods need to be tracked and how many points they’re going to cost you depending on which plan you’re on.
RELATED ARTICLES
- NEW How Many Points Am I Allowed On The New WW Plans (Green, Blue, Purple)?
- NEW MyWW Top 100 Most Tracked Foods With SmartPoints & Calories
- NEW MyWW Recipe Hack That Helped Me Lose 30Lbs
- NEW Top 10 Recipes Low On MyWW Points (Mediterranean Flavor)
- MyWW Purple Plan 16 minimum SP, 50 maximum SP
- MyWW Green Plan 30 minimum SP, 93 Maximum SP
- MyWW Blue Plan 23 minimum SP, 71 Maximum SP
Top 100 Most Tracked Foods
Here are the top 100 tracked foods with points value and calories for the green, blue and purple plans:
| Cal | G | B | P | |
|---|---|---|---|---|
| A | ||||
| Almond milk, plain, unsweetened, 8 fl oz | 56 | 1 | 1 | 1 |
| Almonds, 1/4 cup | 205 | 4 | 4 | 4 |
| Avocado, raw, 1/4 | 80 | 3 | 3 | 3 |
| B | ||||
| Bacon, cooked, crisp, 3 slices | 160 | 5 | 5 | 5 |
| Bacon, turkey, cooked, 3 slices | 190 | 3 | 3 | 3 |
| Beans | ||||
| black or pinto, 1/2 cup | 115 | 3 | 0 | 0 |
| barbanzo, 1/2 cup | 120 | 4 | 0 | 0 |
| Balsamic vinegar, 1 Tbsp | 14 | 1 | 1 | 1 |
| Beef, cooked, 3 oz | ||||
| Ground, 90% lean | 150 | 4 | 4 | 4 |
| Ground, 95% lean | 130 | 3 | 3 | 3 |
| Steak, lean (round or loin) | 195 | 3 | 3 | 3 |
| Beer, 12 fl oz | ||||
| Light | 103 | 3 | 3 | 3 |
| Regular (lager types) | 153 | 5 | 5 | 5 |
| Bread, any type, 1 slice | 67 | 2 | 2 | 2 |
| Brownie, prepared from mix, 2-inch square | 233 | 5 | 5 | 5 |
| Butter, 1 Tbsp | ||||
| Regular | 102 | 5 | 5 | 5 |
| Whipped | 67 | 3 | 3 | 3 |
| C | ||||
| Cereal, oatmeal, cooked, 1 cup | 166 | 5 | 5 | 0 |
| Cheese | ||||
| American, 1 slice | 62 | 4 | 4 | 4 |
| Cottage, low fat (1%), 1 cup | 163 | 3 | 3 | 3 |
| Cream cheese, light, 1 Tbsp | 30 | 1 | 1 | 1 |
| Cream cheese, regular, 1 Tbsp | 51 | 2 | 2 | 2 |
| Feta, crumbled, 1 oz | 75 | 3 | 3 | 3 |
| Mozzarella, part skim, 1 oz | 40 | 2 | 2 | 2 |
| Parmesan, grated, 1 oz | 119 | 4 | 4 | 4 |
| Chicken, thigh, boneless, skinless, cooked, 4 oz | 186 | 4 | 4 | 4 |
| Chicken or turkey breast, cooked, no skin or bone, 3 oz | 140 | 2 | 0 | 0 |
| Chicken salad, homemade or restaurant style, 1/2 cup | 254 | 4 | 4 | 4 |
| Coffee Brewed, with 2 Tbsp regular creamer, 8 fl oz | 308 | 2 | 2 | 2 |
| Coleslaw, homemade 1/2 cup | 174 | 3 | 3 | 3 |
| Cookies, homemade, chocolate chip, oatmeal, sugar or similar, 1 cookie | 135 | 3 | 3 | 3 |
| Crackers, graham, 2 squares | 116 | 2 | 2 | 2 |
| Cream, 2 Tbsp | 2 | 2 | 2 | |
| Sour, reduced fat | 40 | 2 | 2 | 2 |
| Sour, regular | 48 | 3 | 3 | 3 |
| Whipped, aerosol | 15 | 1 | 1 | 1 |
| E | ||||
| English Muffin, 1 | 2 | 2 | 2 | |
| Light, whole-wheat | 90 | 3 | 3 | 3 |
| Regular, any-type | 130 | 4 | 4 | 4 |
| Egg, prepared without oil or milk, 1 item | 72 | 2 | 0 | 0 |
| F | ||||
| Fish | ||||
| salmon, farmed, cooked, 3 oz | 180 | 4 | 0 | 0 |
| salmon, wild, cooked, 3 oz | 175 | 3 | 0 | 0 |
| Flour tortilla, 1 medium | 104 | 3 | 3 | 3 |
| Fries, French, 10 | 180 | 7 | 7 | 7 |
| G | ||||
| Guacamole, homemade or restaurant, 2 Tbsp | 45 | 1 | 1 | 1 |
| H | ||||
| Half and half | ||||
| Fat-free, 2 Tbsp | 20 | 1 | 1 | 1 |
| Regular, 2 Tbsp | 37 | 2 | 2 | 2 |
| Ham | ||||
| Cooked, lean, 3 oz | 30 | 2 | 2 | 2 |
| Deli-sliced, honey, lean, 2 oz | 35 | 2 | 2 | 2 |
| Hamburger, roll or bun, plain, 1 | 128 | 4 | 4 | 4 |
| Honey, 1 tsp | 21 | 1 | 1 | 1 |
| Hummus, 2 Tbsp | 50 | 2 | 2 | 2 |
| K | ||||
| Ketchup, 1 Tbsp | 17 | 1 | 1 | 1 |
| M | ||||
| Mayonnaise | ||||
| Light, 2 Tbsp | 71 | 3 | 3 | 3 |
| Regular, 1 Tbsp | 188 | 3 | 3 | 3 |
| Milk, 8 fl oz | ||||
| 1%, Low Fat | 102 | 4 | 4 | 4 |
| 2%, Reduced Fat | 122 | 5 | 5 | 5 |
| Fat-Free | 83 | 3 | 3 | 3 |
| Whole | 125 | 7 | 7 | 7 |
| O | ||||
| Oats, old-fashioned, uncooked, 1/2 cup | 154 | 4 | 4 | 0 |
| Oil, 1 tsp | ||||
| Olive | 40 | 1 | 1 | 1 |
| Vegetable | 40 | 1 | 1 | 1 |
| Olives, 6 large, | 30 | 1 | 1 | 1 |
| Orange juice, 8 fl oz | 112 | 6 | 6 | 6 |
| P | ||||
| Pancake, any type, from mix, 4-inch, 1 | 86 | 2 | 2 | 2 |
| Pasta, whole-wheat penne, cooked, 1 cup | 240 | 4 | 4 | 0 |
| Peanut Butter, smooth, 2 Tbsp | 180 | 6 | 6 | 6 |
| Peanuts, 1/4 cup | 215 | 6 | 6 | 6 |
| Pizza 1/8 of 14-inch pie, thin crust, cheese | 8 | 8 | 8 | |
| Pizza 1/8 of 14-inch pie, thin crust, one meat topping | 230 | 9 | 9 | 9 |
| Popcorn | ||||
| Air popped at home, 2 cups | 61 | 2 | 2 | 0 |
| Movie, without butter, 3 cups | 165 | 5 | 5 | 5 |
| Plain, oil popped, 2 cups | 79 | 3 | 3 | 3 |
| Pork chop, cooked, lean without bone, 3 oz | 100 | 3 | 3 | 3 |
| Potato chips, regular, 1 oz | 151 | 5 | 5 | 5 |
| Potatoes | ||||
| Baked, 1 plain medium | 161 | 5 | 5 | 0 |
| Mashed, home prepared with whole milk added, 1 cup | 360 | 5 | 5 | 5 |
| Sweet, cooked, 1/2 cup | 90 | 3 | 3 | 0 |
| White or red, cooked, 1/2 cup | 60 | 2 | 2 | 0 |
| Pretzels, 1 oz | 109 | 3 | 3 | 3 |
| Q | ||||
| Quinoa, cooked, 1 cup | 222 | 6 | 6 | 0 |
| R | ||||
| Rice cakes, plain, 1 | 35 | 1 | 1 | 1 |
| Rice, cooked, 1 cup | ||||
| Brown, long grain | 218 | 7 | 7 | 0 |
| White, long grain | 205 | 6 | 6 | 6 |
| S | ||||
| Saltine crackers, 5 | 63 | 2 | 2 | 2 |
| Soup, chicken noodle, 1 cup | 62 | 2 | 2 | 2 |
| Spaghetti, cooked, 1 cup | 210 | 5 | 5 | 5 |
| Sugar, 1 tsp | 1 | 1 | 1 | |
| Brown | 14 | 1 | 1 | 1 |
| White, granulated | 16 | 1 | 1 | 1 |
| T | ||||
| Tortilla chips, 12 | 170 | 4 | 4 | 4 |
| Tortilla, corn, 6-inch, 1 | 52 | 2 | 2 | 2 |
| Tuna | ||||
| salad, 1/2 cup | 141 | 5 | 4 | 4 |
| canned, chunk in water, 3 oz | 109 | 1 | 0 | 0 |
| Turkey, deli-sliced, 2 oz | 64 | 1 | 1 | 1 |
| V | ||||
| Vodka, 1 1/2 fl oz | 96 | 3 | 3 | 3 |
| W | ||||
| Walnuts, 1/4 cup | 170 | 6 | 6 | 6 |
| Wine, 5 fl oz | 122 | 4 | 4 | 4 |
| Y | ||||
| Yogurt, plain unsweetened, nonfat, Greek, 1 cup | 134 | 3 | 0 | 0 |
| Yogurt, plain, unsweetened, nonfat 1 cup | 137 | 5 | 0 | 0 |
Cal = calories, G = myWW Green, B = myWW Blue, P = myWW Purple
fl = fluid, oz = ounce, Tbsp = tablespoon, tsp = teaspoon
Calories, Fiber and Protein
Remember, SmartPoints are first calculated by calories and then adjusted based on protein, fat, and sugar content. If your goal is to lose weight, no matter what plan you are on, you need to accomplish a caloric deficit. There is abundant research on the fact that weight loss will result from consistent caloric deficit (1).
You can use this guide to gain some understanding of how points values are determined and to think about the best way to ensure a caloric deficit. Increasing intake of protein and fiber is one of the simplest ways to do this.
Protein and fiber will keep you feeling more full for longer stretches of time while junk foods give you short bursts of energy that leave you craving more shortly afterwards. Protein is also a metabolism booster which will help you burn calories at a faster rate. (2)
Overall, while using the myWW Green, Blue, and Purple plans is a fantastic way to give yourself guidelines to healthy eating, it still takes effort and forethought on your part to ensure you reach your goals.
