1 Point Foods
If you have a food you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page. Please REMEMBER that this list is compiled using the Original 123 Points Plan (which means that there is NO fiber cap) if any of the foods below have MORE than 4 grams of fiber per serving the Points would be a little higher according to the Winning Points Program.
Breads,
Rolls, Crackers, Etc.
Breadsticks, 2" long (7 1/2" x 1") or 4 short (5" x 1/2")
Crackers, fatfree, 7 (3/4 oz)
Diane's "Thin" Corn Tortillas [2] (white or yellow)
Crisp breads, (3/4 oz)
Flat breads, (3/4 oz)
La Tierra Taco Shells, 2
Matzo farfel, 1/4 (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Merita Wheat Rolls, 1
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini
Saltines, Fat Free, 5
Saltines, Zesta, regular, 5
Sara Lee Mini Bagels, 1
Breads
High fiber (3 gms or more fiber per slice), 1 slice (1 oz)
Cocktail (partystyle) bread, any type, 2 slices (3/4 oz)
Colonial Light Wheat Bread, 2 slices
Light Oroweat Country Potato Bread, 4 slices
Light Oroweat Wheat, 4 slices
Light Oroweat 9 Grain Bread, 4 slices
Wonder Light Bread, 4 slices
Cereals
Barbara's Puffins Crunchy Corn Cereal, 1 cup
Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran]
High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup
Kashi "Good Friends" Cereal, 3/4 cup
Puffed, cold, 1 1/2 cups
Shredded wheat, cold, 1 biscuit
Fruits
Apple, dried, 1/2 cup (3/4 oz)
Apple, fresh, 1 (4 oz)
Apple, crab, 2 oz or 1/2 cup
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)
Miscellaneous
Bran, all varieties, 1/3 cup (3/4 oz uncooked)
Bread crumbs, dried, 3 tbsp (3/4 oz)
Cornmeal mix, selfrising, 2 tbsp (3/4 oz)
Cornmeal, uncooked, 2 tbsp (1/2 oz)
Cough Drops, 3
Creamer, nondairy, 1 tbsp powder
Creamer, nondairy, 2 tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)
Flour, any type, 3 tbsp (3/4 oz)
Fructose, 1 tbsp
Honey, 1 tbsp
Molasses, light or black strap, 1 tbsp
Syrup, lowcalorie, 2 tbsp
Syrup, regular, any type, 1 tbsp
Sugar, any type, 1 tbsp
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins, 3" x 3" squares)
Prepared
Foods
Beans, 1/2 cup fatfree, refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz)
Potatoes, hashbrown, frozen (no fat added) 4 oz
Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces
Three-bean salad, canned, 1/2 cup (4 1/2 oz)
Yam patty, frozen, 1 (2 oz)
Yogurt and cucumber salad, 1/4 cup
Protein
Sources
Bacon, 1 slice crisp
Bacon, JennieO, ExtraLean Turkey, 2 slices
Ballpark fatfree beef franks (55 calories each, no fat)
Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice, (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked
Chili, Pritikan Vegetarian Chili, 1 cup
Egg substitute, fatfree, 1/4 cup
Egg whites, 3
Frankfurter, beef, pork or turkey, fatfree, 1
Gimme Lean! Meatless Sausage (2 oz)
Goose, wild, cooked, (1 oz)
Jack Links Beef Jerky Kippered 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked
Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz
Morningstar Farms "Harvest Burgers Recipe Crumbles",
fat free, 2/3 cup
Morning Star Farms Italian Style Sausage Crumbles, 1 serving
Peas, dry, blackeyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Squab, cooked, (1 oz)
Sweetbreads, cooked, (1 oz)
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, (1 oz)
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausagetype), 1, (1 oz)
Venison, cooked, (1 oz)
Cheese
Cheese, 1 fat free slice
Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)
Cheese, Neufchatel, 1 tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1" cube, 3 tbsp shredded,
2 tbsp grated or (3/4 oz)
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, Parmesan, 2 tsp [Lucerne]
Cheese Slice, Galaxy SFoods Veggie Slices, Cheddar Flavor, 1 slice
Cheese Slice, Lucerne FatFree, 1 slice
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated
or (3/4 oz)
KraftFree Shredded Cheddar Cheese, 1/4 cup
Fish
Anchovies, 6 (3/4 oz) or 1 tsp paste
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup, (2 oz)
Fresh, flaked, 1/2 cup
Gefilte fish, 1 piece (1 1/2 oz)
Lobster meat, cooked, 1/2 cup (2 oz)
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Salmon, smoked, 1 oz
Scallops, cooked, 1/2 cup (2 oz)
Sashimi, 4 pieces (except salmon or mackerel)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, (1 oz)
Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces
Whitefish, smoked, (2 oz)
Sauces
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce, 1/4 cup
Duck sauce, 1 tbsp
Gravy, beef, chicken or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce, 1/4 cup
Soups
Chicken noodle soup, canned, 1 cup
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup
Liptons CupaSoup, Chicken Noodle w/White Meat
Spreads/Condiments/Dairy
Almond butter, 1 tsp
Fruit butter, any type, 1 tbsp
Half and Half, 2 tbsp (1 fl oz)
Jam, jelly or preserves, 1 tbsp
Ketchup, 1/4 cup
Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain,
herbed, onion (1)
Spreadable fruit, 1 1/2 tbsp
Sweet and sour sauce, 2 tbsp
Brummel & Brown Spread (made with yogurt), 1 tbsp
Brummel & Brown Fruit Spread (blueberry, strawberry, apples & cinnamon), 1 tbsp
Butter, regular or whipped, 1 tsp
Chutney, 1 tbsp
Cream, light (coffee/table cream), 2 tbsp (1 fl oz)
Cream, whipped, 1/4 cup (1 oz)
Margarine, fatfree, 4 tbsp
Margarine, reducedcalorie (tub), 2 tsp
Margarine, reducedcalorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Cream Cheese
Fat Free w/strawberries, 2 tbsp
Light or whipped, 2 tbsp (1 oz)
Nonfat, 4 tbsp (2 oz)
Regular, 1 tbsp (1/2 oz)
Mayonnaise
Fatfree, 4 tbsp
Reduced calorie, 2 tsp
Regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fatfree (except Italian) 2 tbsp
Salad dressing, reducedcalorie, Italian, 2 tbsp
Sour Cream
Light, 3 tbsp
Nonfat, 1/4 cup
Regular, 1 tbsp
Starchy
Vegetables
Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear (5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or (6 oz)
Peas, green, cooked or uncooked, 1 cup or (6 oz)
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4 1/2 oz)
Sweet
Stuff/Snacks
Archway FatFree Devil's Food Srop cookies (they are a good
size, and soft,
60 calories each, no fat)
Candied fruit, any type, including citron, pineapple & ginger root, 1 tbsp
(1/2 oz)
Marshmellow Fluff, 2 tbsp
Marshmallows, 2 medium (1/2 oz)
Seeds, pumpkin or sunflower, 1 tbsp
Sunsweet "Fruitlings", 1 oz
Candy
Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK
THE BAG FOR WEIGHT THOUGH]
Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate mint,
butterscotch, caramel)
Lollipop, 1 (2 1/2" diameter)
Tootsie Pop, 1
Chips
Potato chips, fatfree (made with olean), 1 oz
Pringles, Fat Free, 1 oz
WOW Lays or Ruffles Chips, 1 oz
Cookies/Crackers
Biscotti, 4 small (1 regular) fatfree
Fortune cookie, 1
Gingersnap cookies, 2 (1/2 oz)
Graham crackers, 2 (2 1/2" sq) or 1/2 oz
Health Valley, Apricot Delite, 3
Health Valley Chocolate Biscotti Style Cookies, 1 cookie
Jacobsen's Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast
Ladyfingers, storebought, 1 large or 2 small (1/2 oz)
Vanilla wafers, reducedfat, 3 (1/3 oz)
Frozen
Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, &
Fudge/Cream, 1
Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1
FatFree Fudgesicles, 1
HaagenDaz FatFree Chocolate Sorbet Bars, 1
Popscicle Brand "Firecracker" Ice Pops, 1 [40 calories]
Fruitflavored ice pop, frozen, 1 (1 3/4 fl oz)
Fruit juice bar, frozen, 1 (2 1/2 oz)
Fruit juice bars, no sugar added, frozen, 2 (each 2 oz)
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1 3/4 oz)
Ice cream cone, plain or sugar, 1 small
TCBY Chocolate Sorbet Bars (BJs Wholesale Club), 1
Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1
W.W. Chocolate Mousse Bar, 1
Popcorn
Light, microwavepopped, 3 cups
Plain, hotair popped, 3 cups
Popcorn Cakes
Butterflavored, 2 (1/2 oz)
Other than butterflavored, 1, 6 mini or 1/2 oz
Rice Cakes
Plain, 2 (3/4 oz or 5 mini)
Other than plain, 1 (1/2 oz)
Quaker Mini Chocolate Crunch, 5
Quaker Mini Caramel Corn rice snacks, 5
Caramel/Chocolate Chip Rice Cakes, 1 cake
Chocolate Crunch Mini Rice Cakes, 5 mini cakes
Quaker's Cinnamon Streusel Rice Cakes, 1 cake
Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho, BBQ],
7
Toppings, Ice Cream
Pineapple or strawberry, 1 tbsp
Fudge, regular or fatfree, 1 tbsp
Whipped, dairy or nondairy, 1/4 cup (1/2 oz)
|