3 Points or Less 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.

Appetizers
Caponate (eggplant appetizer), storebought, 1/4 cup (2 oz), 2
Caviar or any type fish roe, 2 tbsp (1 oz), 2
Caviar spread, storebought, 2 tbsp (1 oz), 3
Cheese ball, storebought, 2 tbsp (1 oz), 3
Cheese puffs, hot, 3 (each 1/2 oz), 2
Cheese sticks, breaded, frozen (prepared without fat), 2 (1 oz), 3
Cheese straws, 2 (each 2" long) or 2 oz, 2
Chili con queso, 1/4 cup, 3
Dip, any type, 2 tbsp, 2
Dolmas, storebought, 4 (3 1/2 oz), 3
Dumplings, chicken, steamed, 4 dumplings, 3
Dumplings, shrimp, steamed, 4 dumplings, 3
Egg roll, with chicken, pork, or shrimp, storebought, 1 (3 oz), 3
Egg roll with vegetables, storebought, 1 (3 oz), 2
Egg roll snacks, pork, shrimp or vegetable, storebought, 3 oz, 3
Guacamole, 1/4 cup, 2
Herring, pickled, 1/2 cup, 2
Herring in cream sauce, storebought, 2 oz, 3
Hummus, any type, 1/4 cup, 2
Italian toast snacks, storebought, 4 (1 oz), 3
Liver pate, 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz, 3
Mozzarella, breaded, frozen (prepared without fat), 2 pieces (each 1/2 oz), 3
Mushrooms, breaded, frozen (prepared without fat), 7 (3 oz), 3
Mushrooms, stuffed, 4 mushrooms, 3
Olive spread, storebought, 1 tbsp (1/2 oz), 2
Pate, fish, storebought, 2 oz, 3
Potato puffs (appetizer pastry), frozen, 2 (each 1 oz), 2
Pot stickers (filled wontons), pork or vegetable, frozen, 1 (1 1/2 oz) or 2, (each 3/4 oz), 2
Quiche, appetizer, frozen, 2 (each 3/4 oz), 3
Sashimi, salmon or mackerel, 4 pieces, 2
Shrimp toast, 1 piece, 2
Sushi, nigiri (sliced raw fish over rice), 4 pieces, 3
Sushi, nori Maki (raw fish & rice rolled, in seaweed), 4 pieces, 2
Beverages
Caffe D'Amore Frappe Freeze Mocha (Gourmet Coffee Mix), 8 oz. drink (Costco), (2.5)
Chai Vanilla Powder Drink Mix (140 cal/1.5 g fat/0 g fiber), 3 tbsp, (3) 
Eight O'Clock Royale International French Vanilla Cafe, low calorie, sugar free (35 cal/2 g fat/0 g fiber) 1 cup, (1) 
General Foods
Cappuccino Coolers, 1 pkg, (2.5) Delicious as a smoothie!
International Coffees, French Vanilla Cafe sugar free, fat free,  
naturally decaffeinated, (25 cal/0 g fat/0 g fiber) 1 cup, (.5)
Starbucks Lite Mocha Fappuccino, 1 bottle, (2)

Breads, Cookies & Crackers
Any type cookie (other than the following listings), homemade or pkgd, 2 sm (1 oz), 3
Amaretti cookie, 1 (1" diameter), 2
Animal crackers, 13 (1 oz), 3
Bar cookie, 1 (1" x 4"), 3
Biscotti, 8 mini, 2 small or 1 regular (1 oz), 3
Biscotti, fatfree, 8 mini, 2 small or 1 regular (1 oz), 2
Breadstick, soft, 1 (1 1/4 oz), 2
Cheese and breadstick snack pack, 1 (1 oz), 3
Crackers, 1 oz, 3
Dolphins & Friends Crackers (fish shaped cheese crackers), 30 crackers, 2
Graham crackers, chocolatecovered, 2 (1/2 oz), 2
Graham crackers, mini, any variety, 3/4 oz, 2
Fig bars, 2 (1 oz), 2
Fruit bars, 2 (1 oz), 2
Gingerbread cookie, 1 (2" diameter), 2
Mandelbrot, 2 slices (3" x 2" x 1/2"), 3
Reducedcalorie cookies, 2 small (1 oz), 2
Rice (crisp) and marshmallow treat, 1 small or 1/2 large (3/4 oz), 2
Rugalach, 1 piece (2 1/2" x 1 1/4") 1 oz, 3
Sugarfree cookies, storebought, 2 small (1 oz), 2
Thomas' Apple Cinnamon Gourmet Bagels, 1, 3
Vanilla wafers, 3 (1/2 oz), 2

Candy
Dream Bar (90 cal/3 g fat/1 g fiber) 2 Awesome Brands
WOW Bar (120 cal/3.5 g fat/2 g fiber) 2.5 Awesome Brands
Candy corn, 1 oz, 2
Caramels, 1 oz, 3
Cherries, chocolatecovered, 2 (1 oz), 2
Chocolate, any type, 2 assorted pieces, 1/2 candy bar, 1 oz chips, 3
Cotton candy, 1 serving (1 1/2 oz), 3
Fruitflavored roll, 1 (3/4 oz), 2
Fruitflavored snacks, 1 pouch (1 oz), 2
Fudge, plain, 1 piece (1" x 2") or 1 oz, 2
Gumdrops, 8 (1 oz), 3
Hard candy, 1 oz, 2
Licorice, 1 oz, 2
Marzipan, 1 oz, 3
Mint, chocolatecovered, 1 (2 1/2" diameter), 3
Peanut brittle, storebought, 4 pieces (1 oz), 3
Raisins, chocolatecovered, 1 oz, 3
Sesame candy, 1 piece (2" x 1"), 2
Taffy, 1 oz, 3

Frozen Desserts
Fruit ice, 1 scoop (1/2 cup), 3
Ice cream, light, 1 scoop (1/2 cup), 3
Ice cream, nonfat, no sugar added, 1 scoop (1/2 cup), 2
Ice cream, nonfat, sweetened with sugar, 1 scoop (1/2 cup), 2
Ice cream, reducedfat, no sugar added, 1 scoop (1/2 cup), 2
Ice cream bar, chocolatecovered, with crisp rice, no sugar added, 1 (1 1/2 oz), 3
Ice cream sandwich, reduced calorie, 1 sandwich, 3
Sherbet, 1 scoop (1/2 cup), 3
Sorbet, 1 scoop (1/2 cup), 2
Yogurt, frozen, lowfat, 1 scoop (1/2 cup), 3
Yogurt, frozen, nonfat, no sugar added, 1/2 cup, 2
Yogurt, frozen, nonfat, sweetened with sugar, 1/2 cup, 2
JuiceBased Fruitfull® Bars, 4 fl oz Happy & Healthy Products Inc.
Guava (70 cal/0 g fat) 1.5
Tamarind (90 cal/0 g fat) 2
Strawberry (70 cal/0 g fat) 1.5
Raspberry (70 cal/0 g fat) 1.5
Pineapple (80 cal/0 g fat) 2
Tropical Splash (80 cal/0 g fat) 2
 Lime (70 cal/0 g fat) 2
Fuzzy Navel (70 cal/0 g fat) 1.5
 Watermelon (60 cal/0 g fat) 1.5
Passionate Cherry (80 cal/0 g fat) 2
Lemon (90 cal/0 g fat) 2
CreamBased Fruitfull® Bars, 4 fl oz Happy & Healthy Products Inc.
Strawberry Cream (110 cal/2.5 g fat) 2.5
Banana (110 cal/3 g fat) 2.5
Pina Colada (90 cal/2.5 g fat) 2.5
Raspberry 'n Cream (110 cal/2.5 g fat) 2.5
 Fruitfull® Fruit Smoothies, 4 fl oz Happy & Healthy Products Inc.
 Strawberry Ana Banana (120 cal/1 g fat) 2.5

Other Desserts & Snacks
Angel food cake, 1/16 of 10" tube or  2 oz, 2
Beef jerky, 1 oz, 3
Brownie, fatfree, storebought, 1 (1 1/2 oz), 2
Brownie, lowfat, storebought, 1 (1 1/2 oz), 3
Cereal bar, fatfree, 1 (1 1/2 oz), 2
Cereal bar, fruitfilled, 1 (1 1/2 oz), 3
Cinnamon bun or sweet roll, 1 (3" diameter) or 2 oz, 3
Coffee cake, fatfree, storebought, 1 serving (2 oz), 3
Cupcake, with icing, cremefilled, storebought, 1 (1 1/2 oz), 3
Fruitcake, 1 slice (2 1/2" x 1 3/4" x 1/2") 2 oz, 3
Gelatin, fruitflavored, sugarfree, 1/2 cup prepared, 0
Granola bar, any type other than chocolatecovered, 1 (1 oz), 3
Granola bar, reducedcalorie, 1 (1 oz), 2
Hamantaschen, 1 piece (3" diameter), 2
Macaroons, 2 macaroons, 2
Muffin, fatfree, 1 small, 1/2 large or 2 oz, 2
Passover sponge cake, 1/12th of 9" tube, 3
Peanuts, honey, reducedfat, 1/4 cup (3/4 oz), 2
Petit fours, 2 (each 1 3/4" x 1 1/2" x 1"), 3
Profiterole, 1 small (1 oz), 2
Pudding, readymade, reducedcalorie, 1/2 cup, 2
Pudding, reducedcalorie (made with skim, nonfat, or lowfat milk), 1 cup, 2
Snack mix, Oriental, lowfat, storebought, 1/2 cup (1 oz), 2
Snack mix, reducedfat, storebought, 1/2 cup (1 oz), 3
Snacks, corn, potato, or rice (3 grams fat or less per oz), 3/4 oz, 2
Sopaipillas, 2 (each 4" x 3"), 2
Soybean nuts, 1/4 cup (1 oz), 3
Trail mix, any type, storebought, 1/4 cup (1 oz), 3
Yogurt, aspartamesweetened, 1 cup (8 oz), 2
Yogurt, flavored, nonfat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 3
Yogurt, plain, nonfat, 1 cup (8 oz), 3
Yogurtcovered pretzels, 7 (1 oz), 3
Yogurtcovered raisins, 1 oz, 3
Popcorn, Chips & Pretzels
Bagel chips, 1 oz, 3
Bagel chips, fatfree, 1 oz, 2
Cheese and pretzel snack pack, 1 (1 oz), 3
Popcorn, light, butterflavored, popped, 3 cups (1 oz), 2
Popcorn, light, cheeseflavored, popped, 3 cups (1 1/4 oz), 3
Popcorn, light, plain, popped, 3 cups (3/4 oz), 2
Popcorn, microwavepopped, 3 cups, 3
Popcorn, plain, oilpopped, 3 cups, 3
Potato chips, reducedcalorie, 14 (1 oz), 3
Potato Flyers, [100 cal/1 g fat/2 g fiber], 1 serving (2)
Potato sticks, shoestring, 1/2 cup (3/4 oz), 3
Pretzels: hard or Bavarian, 1 (3/4 oz), 2
Pretzels: rods, 2 (3/4 oz), 2
Pretzels: soft, 1 (2 1/2 oz), 3
Pretzels: sticks, 45 (3/4 oz), 2
Pretzels: twists, regular, 7 (3/4 oz), 2
Pretzels: twists, small, 15 (3/4 oz), 2
Rold Gold Cheddar Pretzels, 1 oz (110 cal/0 g fat/1 g fiber) pretzels, (2)
Skinny Snacks, snack bag, (corn chip, nacho cheese, sour cream & onion, BBQ), 1 1/2 cups, 1.5
Tortilla chips, 12 (1 oz), 3
Tortilla chips, baked, reducedfat or lowfat, 12 (1 oz), 2
Side Dishes
Beans, baked, vegetarian, canned, 1 cup (9 oz), 3
Beans, black, refried, canned, 1 cup (9 oz), 3
Beans, black, refried, lowfat or fatfree, canned, 1 cup (9 oz), 2
Beans, refried, 1 cup, 3
Beans, refried, canned, 1 cup (8 1/2 oz), 3
Beans, refried, fatfree, canned, 1 cup (9 oz), 2
Blintz, cheese, fruit or potato, frozen, 1 (2 1/4 oz), 2
Eggplant Parmesan, frozen, 5 oz, 3
French fries, frozen, baked, 15 (3 oz), 2
Kim Chee (Koreanstyle pickled vegetables), 1 cup (4 oz), 0
Kugel, noodle, storebought, 1/2 cup (4 oz), 3
Kugel, potato, 1 piece (3" x 3 1/4"), 3
Noodles and sauce mix, 1/2 cup prepared, 3
Okra, breaded, frozen (prepared without fat), 3/4 cup or 18 (3 oz), 2
Pasta salad, any type, 1/2 cup, 3
Pork and beans, canned, 1 cup (9 oz), 3
Potatoes, hashbrown patty, frozen, 1 (3 oz), 3
Potatoes, mashed, 1/2 cup, 2
Potato mix, flavored, 1/2 cup prepared, 3
Rice, fried, with chicken or pork, frozen, 1/2 cup (2 1/2 oz), 2
Rice, wild, 1 cup cooked or 2 oz uncooked, 3
Rice mix, flavored, any type, 1/2 cup prepared, 3
Sweet potatoes, candied, 1/2 cup, 3
Tabouli, from mix (prepared according to directions), 1/2 cup prepared, 2

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