Convenience Foods

Convenience Foods

These Points were figured according to the Original 123 Points Program - no fiber cap
and are averages only - whenever possible please use your Nutritional Labels FIRST
when figuring your Points per serving!

A B C D E F G

H I J K L M N

O P Q R S T U

V W X Y Z

Alfredo sauce, light, store-bought, 1/2 cup (4 oz), 5
Alfredo sauce, store-bought, 1/2 cup (4 oz), 10
Animal crackers, 13 (1 oz), 3
Apricots, unsweetened, canned, 1 cup (9 oz), 2

Baba ganosh, store-bought, 2 Tbsp (1 oz), 3
Bacon, reduced-fat, cooked, crisp, 3 slices, 3
Bagel chips, 1 oz, 3
Bagel chips, fat-free, 1 oz, 2
Bagel pizzas, mini, any type, frozen, 4 (3 oz), 4
Baklava, store-bought, 1 piece (1 1/2 oz), 5
Bean and bacon soup, canned, 1 cup, 3
Bean and ham soup, canned, 1 cup, 3
Bean dip, fat-free, 1/4 cup (2 oz), 1
Beans, baked, canned, 1 cup (9 oz), 4
Beans, baked, deli, 1 cup (9 1/2 oz), 5
Beans, baked, vegetarian, canned, 1 cup (9 oz), 3
Beans, black, and rice mix (prepared according to package directions)
1 cup prepared, 4
Beans, black, refried, canned, 1 cup (9 oz), 3
Beans, black, refried, low-fat or fat-free, canned, 1 cup (9 oz), 3
Beans, red, and rice mix (prepared according to package directions)
1 cup prepared, 4
Beans, refried, canned, 1 cup (8 1/2 oz), 3
Beans, refried, fat-free, canned, 1 cup (9 oz), 2
Beans, refried, with sausage, canned, 1 cup (8 1/2 oz), 9
Bearnaise sauce, store-bought, 1/4 cup (2 oz), 10
Beef, barbecue, sandwich, frozen, microwave, 1 (5 oz), 9
Beef, dried, store-bought, 7 slices (1 oz), 1
Beef and broccoli, frozen, 1 cup (7 oz), 5
Beef in barbecue sauce, frozen, 1/4 cup (2 oz), 3
Beef noodle soup mix, single serving, 1 cup prepared, 4
Beef patty, country fried, store-bought, 1 (4 oz), 8
Beef soup, canned, 1 cup, 2
Beef stew, canned, 1 cup (8 3/4 oz), 6
Beef stew, frozen, 1 cup (8 1/4 oz), 3
Beef vegetable soup, canned, 1 cup, 1
Beignet, from mix (prepared according to package directions), 1 piece, 3
Biscotti, 8 mini, 2 small or 1 regular (1 oz), 3
Biscotti, fat-free, 8 mini, 2 small or 1 regular (1 oz), 2
Black bean soup, canned, 1 cup, 2
Black bean soup in a cup, 1 (2 oz dry), 3
Blintz, cheese, frozen, 1 (2 1/4 oz), 2
Blintz, fruit, frozen, 1 (2 1/4 oz), 2
Blintz, potato, frozen, 1 (2 1/4 oz), 2
Borscht, low-calorie, store-bought, 2 cups, 1
Borscht, store-bought, 1 cup, 2
Boudin, store-bought, 2 oz, 2
Breadstick, soft, 1 (1 1/4 oz), 2
Broccoli cheese soup, canned (made with low-fat or skim milk), 1 cup, 3
Broccoli cheese soup, canned (made with whole milk), 1 cup, 4
Broccoli cheese soup, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
Broccoli soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
Broccoli soup, cream of, canned (made with whole milk), 1 cup, 4
Broccoli soup, cream of, low-fat, canned, (made with low-fat or skim milk), 1 cup, 3
Brownie, fat-free, store-bought, 1 (1 1/2 oz), 2
Brownie, low-fat, store-bought, 1 (1 1/2 oz), 3
Buffalo wings, frozen (prepared without fat), 3 oz, 4
Burrito, bean and cheese, reduced-fat, store-bought, 1 (5 1/2 oz), 4
Burrito, bean and cheese, store-bought, 1 (5 oz), 5
Burrito, beef and bean, store-bought, 1 (5 oz), 7
Burrito, beef or chicken and cheese, reduced-fat, store-bought
1 sm or 1/2 lrg, (4 oz), 4
Burrito, breakfast (egg, cheese & bacon, ham, or sausage)
store-bought, 1 (3 1/2 oz), 5
Burrito, chicken, store-bought, 1 (5 oz), 6

Cake, fat-free, store-bought, 1 slice (3 1/2 oz), 4
Cake, snack, crème-filled, store-bought, 2 oblong or rolled, (2 1/4 oz), 6
Cake, sugar-free, store-bought, 1 slice (2 1/2 oz), 5
Cake, with icing, store-bought, 1 slice (3 oz), 7
Cake mix, light, without icing, 1/12th of prepared, 9" cake, 4
Cannelloni, cheese, with tomato sauce, frozen, 7 oz, 5
Caponate (eggplant appetizer), store-bought, 1/4 cup (2 oz), 2
Cappuccino, ready-made, from machine, any flavor, 1 cup, 2
Cappuccino mix, any flavor, 4 tsp powder or, 1 cup prepared, 2
Caviar spread, store-bought, 2 Tbsp (1 oz), 3
Celery soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
Celery soup, cream of, canned (made with whole milk), 1 cup, 4
Celery soup, cream of, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
Cereal, hot, in a cup, 1 (2 oz dry), 4
Cereal bar, fat-free, 1 (1 1/2 oz), 2
Cereal bar, fruit-filled, 1 (1 1/3 oz), 3
Cheese, cheddar, soup, canned (made with low-fat or skim milk), 1 cup, 4
Cheese, cheddar soup, canned (made with whole milk), 1 cup, 5
Cheese and breadstick snack pack, 1 (1 oz), 3
Cheese and pretzel snack pack, 1 (1 oz), 3
Cheese ball, store-bought, 2 tbsp (1 oz), 3
Cheeseburger, microwave, frozen, 1 (4 3/4 oz), 9
Cheeseburger, with bacon, microwave, frozen, 1 (5 oz), 11
Cheese sauce, store-bought, 1/4 cup (2 1/4 oz), 5
Cheese sticks, breaded, frozen (prepared without fat), 2 (1 oz), 3
Cheese twists, 1 1/2 cups (1 oz), 4
Chicken, fried, frozen, 3 oz, 7
Chicken, fried, skinless, frozen, 3 oz, 5
Chicken and dumplings, canned, 1 cup (8 1/2 oz), 5
Chicken and dumplings, frozen, 1 cup (8 1/2 oz), 7
Chicken and stars soup, canned, 1 cup, 1
Chicken breast, stuffed with long grain and wild rice, frozen, 1 (6 oz), 8
Chicken breast, stuffed with vegetables and cheese, frozen, 1 (6 oz), 8
Chicken breast fillet, breaded, frozen, (prepared without fat), 3 oz, 4
Chicken breast fillet, grilled, refrigerated, 1 (3 oz), 3
Chicken breast patty, breaded, fat-free, frozen, (prepared without fat), 1 (2 1/2 oz), 2
Chicken cordon bleu, frozen, 1 piece (6 3/4 oz), 10
Chicken in barbecue sauce, frozen, 1/4 cup (2 oz), 3
Chicken Kiev, frozen, 1 (6 oz), 13
Chicken noodle soup, canned, 1 cup, 2
Chicken noodle soup in a cup, 1 (1 oz dry), 2
Chicken noodle soup mix, 1 cup prepared, 2
Chicken noodle soup mix, single serving, 1 cup prepared, 4
Chicken parmigiana patty, frozen, 1 patty w/sauce (5 oz), 6
Chicken patty, fried, frozen, 1 (2 1/2 oz), 4
Chicken pieces (nugget style), frozen, 6 (3 oz), 6
Chicken pieces (nugget style), fat-free, frozen, 3 (3 oz), 2
Chicken salad, store-bought, 1/2 cup (3 1/2 oz), 5
Chicken sandwich, grilled, frozen, 1 (4 1/2 oz), 6
Chicken soup, cream of, canned (made with low-fat or skim milk), 1 cup, 4
Chicken soup, cream of, canned (made with whole milk), 1 cup, 5
Chicken soup, cream of, low-fat, canned (made with low-fat or skim milk), 1 cup, 3
Chicken stew, canned, 1 cup (8 1/2 oz), 4
Chicken vegetable soup in a cup, 1 (1 oz dry), 2
Chicken with rice soup, canned, 1 cup, 2
Chicken with wild rice soup, canned, 1 cup, 2
Chili, bean, in a cup, 1 (2 oz dry), 3
Chili, frozen, 1 cup (8 oz), 12
Chili, low-fat, canned, 1 cup (9 oz), 4
Chili, turkey, with beans, canned, 1 cup (8 1/2 oz), 3
Chili, turkey, without beans, canned, 1 cup (8 1/2 oz), 3
Chili, vegetarian, low-fat or fat-free, canned, 1 cup, 3
Chili con queso, canned, 1/4 cup (2 oz), 2
Chili con queso, frozen, 1/4 cup (2 oz), 5
Chili mac, canned, 1 cup (8 oz), 5
Chili with beans, canned, 1 cup (9 oz), 8
Chili without beans, canned, 1 cup (8 1/2 oz), 11
Chimichanga, beef or chicken, with beans, frozen, 1 (6 1/2 oz), 8
Chocolate drink, 1 cup (8 fl oz), 3
Chocolate spread, 2 tbsp (1 oz), 4
Chow mein, beef, chicken or pork, canned, 1 cup, 1
Clams, canned, 1/2 cup or 4 oz, 2
Clams, fried, frozen (prepared without fat), 3 oz, 6
Clams, stuffed, frozen (prepared without fat), 1 (3 oz), 3
Clam sauce, red, store-bought, 1/2 cup (4 1/2 oz), 2
Clam sauce, white, store-bought, 1/2 cup (4 1/4 oz), 3
Cobbler, fruit, frozen, 4 1/2 oz, 6
Cocoa, hot, instant, 6 fl oz, 2
Cocoa, hot, instant, fat-free, 6 fl oz, 1
Cocoa, hot, instant, no sugar added, 6 fl oz, 1
Coconut ginger soup, Thai, canned, 1 cup, 3
Coffee cake, fat-free, store-bought, 1 serving, 3
Coffee cake, store-bought, 1 serving (2 oz), 5
Coffee drink, Jamaican, store-bought, 1 cup (8 fl oz), 2
Coffee drink, latte or mocha, with milk, 1 bottle or can (10 fl oz), 4
Coffee mix, flavored, sugar-free (prepared according to package directions)
1 cup (8 fl oz) prepared, 1
Coffee mix, flavored, with sugar (prepared according to package directions)
1 cup (8 fl oz) prepared, 1
Coleslaw, store-bought, 1/2 cup (3 1/2 oz), 4
Cookies, fig bar, any type, 2 bars (1 oz), 2
Cookies, fruit bar, any type, 2 bars (1 oz), 2
Cookies, gingersnap, 2 (1/2 oz), 1
Cookies, reduced-calorie, 2 small (1 oz), 2
Cookies, sugar-free, store-bought, 2 small (1 oz), 2
Cookies, vanilla wafers, 3 (1/2 oz), 2
Cookies, vanilla wafers, reduced-fat, 3 (1/3 oz), 1
Corn, breaded, frozen (prepared without fat), 6 (3 oz), 4
Corn chowder, canned (made with low-fat or skim milk), 1 cup, 4
Corn chowder, canned (made with whole milk), 1 cup, 5
Corn chowder soup in a cup, 1 (1 oz dry), 3
Corn dog, 1 (2 3/4 oz), 5
Corn nuts, 1/2 cup (1 1/2 oz), 4
Couscous in a cup, 1 (2 oz dry), 4
Crab, stuffed, frozen, 1 (3 oz), 3
Crabmeat, canned, 1/2 cup or 4 oz, 2
Crab Ragoon, frozen, 8 (5 1/4 oz), 11
Crackers, cheese squares, mini, regular or reduced-fat, 1 oz, 3
Crackers, snack, with filling (cheese, wheat, rye, toast, or wafer crackers
with cheese, peanut butter or cream cheese filling), 6 (1 1/4 oz), 5
Crayfish, canned, 1/2 cup or 4 oz, 2
Cream, clotted (English double devon cream), 2 tbsp (1 oz), 4
Cream pie, with or without fruit, frozen, 1 slice (4 3/4 oz), of one-crust pie, 10
Creole, shrimp, store-bought, 1 cup (9 1/2 oz), 5
Croutons, packaged, 1/2 cup (1 oz), 3
Croutons, packaged, fat-free, 1/2 cup (1 oz), 2
Cupcake, with icing, filled-filled, store-bought, 1 (1 1/2 oz), 3

Daiquiri mix, 1/2 cup (4 fl oz) mix, 3
Dairy shake, reduced-calorie, 1 packet, 2
Danish, store-bought, 1 (2 1/4 oz), 5
Dolma, store-bought, 4 (31/2 oz), 3
Doughnut, any type, store-bought, 1 (2 oz), 5
Doughnuts, mini, chocolate-covered, store-bought, 3-4 (2 oz), 7
Doughnuts, mini, powdered, sugar-covered, store-bought, 3-4 (2 oz), 6

Eggplant Parmesan, frozen, 5 oz, 3
Egg roll, with chicken, pork, shrimp, store-bought, 1 (3 oz), 3
Egg roll, with vegetables, store-bought, 1 (3 oz), 2
Egg roll snacks, pork, shrimp or vegetable, store-bought, 3 oz, 3
Egg roll wrapper, 1 (1/2 oz), 1
Enchilada, beef, cheese, or chicken, store-bought, 1 (4 1/4 oz), 4
Enchilada meal, beef, cheese, or chicken, frozen
(2 enchiladas, beans & rice), 1 (11 1/2 oz), 7
Enchilada sauce, 1/2 cup (4 oz), 1
Escarole soup, canned, 1 cup, 1
Etouffee, crawfish or shrimp, store-bought, 1 cup (9 oz), 8
Etouffee mix, 2 tbsp mix, 1

Fajita kit, beef or chicken, frozen (prepared according to pkg directions),
2 (7 1/2 oz), 5
Falafel patties, from mix (prepared according to package directions), 2 patties, 4
Fettuccini Alfredo, frozen, 1 cup (7 oz), 7
Fettuccini with broccoli and chicken in Alfredo, sauce, frozen, 1 cup (8 oz), 9
Fish fillet, battered, frozen (prepared without fat), 1 small (3 oz), 5
Fish fillet, grilled, with garlic butter, frozen, 1 (3 3/4 oz), 3
Fish fillet, grilled, with lemon pepper, frozen, 1 (3 3/4 oz), 3
Fish fillets, light, breaded, frozen (prepared without fat), 3 1/4 oz, 3
Fish fillet sandwich, frozen, 1 (4 1/2 oz), 8
Fish portions, breaded or battered, prepared from minced fish,
frozen (prepared without fat), 3 oz, 5
Fish sticks, breaded, frozen, 4 fish sticks, 4
Focaccia bread, any type, store-bought, 2 oz, 3
Franks in blankets, frozen, 6 (3 oz), 9
French fries, frozen, baked, 15 (3 oz), 2
French toast, frozen, 2 slices (4 oz), 5
French toast sticks, frozen, 3 (2 1/2 oz), 6
Fromage frais (soft cheese with fruit), 3 1/2 oz, 3
Frosting, store-bought, regular or reduced-fat, 2 tbsp (1 oz), 3
Fruit cocktail, unsweetened, canned, 1 cup (9 oz), 2
Fruit drink mix, powdered, 8 fl oz prepared, 2
Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz), 1
Fruit-flavored roll, 1 (3/4 oz), 2
Fruit-flavored snacks, 1 pouch (1 oz), 2
Fruit juice bar, frozen, 1 (2 1/2 oz), 1
Fruit juice bar, no sugar added, frozen, 2 (each 2 oz), 1
Fruit juice cup, frozen, 1 (6 1/2 oz), 3
Fruit pie, frozen, 1 slice (4 1/2 oz) of two crust pie, 8
Fruit pie, individual, store-bought, 1 (4 1/4 oz), 10
Fruit pie filling, canned, 1/3 cup (3 oz), 2
Fruit pie filling, light, canned, 1/3 cup (3 oz), 1

Garlic bread, frozen, 1 piece (1 1/2 oz), 4
Gazpacho, canned, 1 cup, 1
Gelatin, fruit-flavored, 1/2 cup prepared, 2
Gelatin, fruit-flavored, sugar-free, 1/2 cup prepared, 0
Gnocchi, any type, frozen, 1 cup, 7
Gnocchi, potato, refrigerated, 1 cup prepared (5 oz), 5
Graham crackers, 2 (2 1/2" sq or 1/2 oz), 1
Graham crackers, chocolate-covered, 2 (1/2 oz), 2
Graham crackers, mini, any variety, 3/4 oz, 2
Granola bar, any type other than chocolate covered, 1 (1 oz), 3
Granola bar, chocolate-covered, 1 (1 1/3 oz), 4
Granola bar, reduced-calorie, 1 (1 oz), 2
Gravy, beef, chicken or turkey, canned, 1/4 cup, 1
Gravy, fat-free, canned, 1/2 cup, 1
Gravy, sausage, canned, 1/4 cup, 2
Gravy and salisbury steak, frozen, 1 steak with gravy, (4 3/4 oz), 4
Gravy and sliced beef, canned, 1/2 cup (5 oz), 6
Gravy and sliced beef, frozen, 2 slices with gravy (4 3/4 oz), 2
Gravy and sliced turkey, frozen, 2 slices with gravy, (4 3/4 oz), 2
Guacamole, store-bought, 1/2 cup (2 oz), 2
Gumbo, seafood, with rice, store-bought, 1 cup (9 oz), 5
Gumbo, with rice mix, 1/4 cup mix (1 1/2 oz), 3
Gumbo base (seasoning mix), 1 1/2 tbsp (1/2 oz), 1

Halvah, store-bought, 1 1/2 oz, 6
Hamburger, microwave, frozen, 1 small (1 1/2 oz), 3
Hamburger dinner mix in a box (prepared according to pkg directions)
1 cup prepared, 7
Hash, corned beef, canned, 1 cup, 10
Hash, roast beef, canned, 1 cup, 9
Hazelnut and chocolate spread, 1 tbsp (1/2 oz), 2
Herring fillets, store-bought, 1/4 cup (2 oz), 3
Herring in cream sauce, store-bought, 1/4 cup (2 oz), 3
Herring in wine sauce, store-bought, 1/4 cup (2 oz), 2
Herring salad, 1/4 cup (2 oz), 3
Hollandaise sauce, store-bought, 1/4 cup (2 oz), 4
Honey bun, store-bought, 1 (2 3/4 oz), 8
Horseradish sauce, store-bought, 2 tbsp (1 oz), 3
Hot dog sauce, 1/4 cup (2 oz), 1 Hummus, store-bought, 1/4 cup (2 oz), 2
Hush puppies, frozen (prepared without fat), 3 (2 oz), 3
Hush puppy mix, 1/4 cup mix (1 oz), 3

Ice cream, light, 1 scoop, 1/2 cup, 3
Ice cream, nonfat, no sugar added, 1 scoop, 1/2 cup, 2
Ice cream, premium, 1 scoop, 1/2 cup, 7
Ice cream, reduced-fat, no sugar added, 1 scoop, 1/2 cup, 2
Ice cream, regular, 1 scoop, 1/2 cup, 4
Ice cream bar, chocolate-covered, 1 (3 fl oz), 5
Ice cream bar, chocolate-covered, with crisp rice, sweetened with sugar, 1 (2 oz), 5
Ice cream bar, chocolate-covered, with crisp rice, no sugar added, 1 (1 1/2 oz), 3
Ice cream cone, plain or sugar, 1 small, 1
Ice cream sandwich, 4
Ice cream sandwich, reduced-calorie, 3
Ice cream sundae cone, 1 (3 1/2 oz), 8
Instant breakfast, 1 envelope with 1 cup low fat milk, 5
Instant breakfast, 1 envelope with 1 cup skim milk, 4
Instant breakfast, 1 envelope with 1 cup whole milk, 6
Italian toast snacks, store-bought, 4 (1 oz), 3

Jalapenos, stuffed (prepared without fat), 2 (each 1 oz), 4
Jambalaya mix, 1/4 cup (1 1/2 oz) mix, 3

Kim Chee (Korean style pickled vegetables), 1 cup (4 oz), 0
Knish, potato, store-bought, 1 (4 1/2 oz), 3
Kreplachs, frozen, 4 (3 oz), 4
Kugel, noodle, store-bought, 1/2 cup (4 oz), 3
Kugel, potato, store-bought, 1/2 cup (3 1/2 oz), 4

Ladyfingers, store-bought, 1 lrg or 2 sm (1/2 oz), 1
Lasagna, cheese, with tomato sauce, frozen, 1 pkg (10 oz), 8
Lasagna, chicken, frozen, 1 cup (7 oz), 5
Lasagna, vegetable, frozen, 1 cup (7 1/2 oz), 5
Lasagna, with meat sauce, frozen, 1 cup (7 1/2 oz), 6
Lasagna noodles, 2 1/2 or 2 oz, 4
Lentil soup, canned, 1 cup, 2
Lentil soup in a cup, 1 (2 oz dry), 3
Liquor (gin, rum, scotch, tequilla, vodka, whiskey), 1 jigger (1 1/2 fl oz), 2
Lobster bisque, canned, made with low fat or skim milk, 1 cup, 2
Lobster bisque, canned, made with whole milk, 1 cup, 3
Luncheon meat, canned, 2 oz, 4
Luncheon meat, canned, light, 2 oz, 3

Macaroni and cheese, frozen, 1 cup (7 1/2 oz), 6
Macaroni and cheese, package mix, 1 cup prepared, 9
Macaroni and cheese in a cup, 1 (2 oz dry), 5
Macaroni salad, store-bought, 1/2 cup (3 3/4 oz), 5
Mackerel, canned, 1/4 cup (2 oz), 2
Mandarin orange, unsweetened, canned, 1 cup (8 oz), 2
Manhattan clam chowder, canned, 1 cup, 2
Manicotti, cheese, without sauce, frozen, 2 (5 1/2 oz), 6
Manicotti, cheese, with tomato sauce, frozen, 1 pkg (10 oz), 8
Manicotti shells, dry, 2 (1 oz), 2
Margarita mix, 1/2 cup (4 fl oz) mix, 3
Marinara sauce, store-bought, 1/2 cup (4 1/2 oz), 2
Marshmallow crème, store-bought, 2 tbsp (1/2 oz), 1
Matzo ball soup, canned, 1 cup, 2
Meat, canned, 2 oz, 3
Meatballs, without sauce, frozen, 6 (3 oz), 6
Meat spread, canned, 1/4 cup, 3
Menudo (beef tripe & hominy stew), canned, 1 cup (8 1/2 oz), 4
Meringue pie, any type, frozen, 1 slice (5 oz), 7
Mincemeat, store-bought, 1/4 cup (2 1/2 oz), 3
Mince pie, frozen, 1 slice (4 1/2 oz) of two-crust pie, 7
Minestrone soup, canned, 1 cup, 2
Minestrone soup, low-fat, canned, 1 cup, 2
Minestrone soup in a cup, 1 (1 1/2 oz dry), 2
Mole sauce, brown, store-bought, 2 tbsp (1 oz), 4
Mole sauce, green, store-bought, 2 tbsp (1 oz), 4
Mozzarella, breaded, frozen prepared without fat), 2 pieces (1/2 oz), 3
Muffin, any type (other than bran), store-bought, 1 large (4 oz), 10
Muffin, any type (other than bran), store-bought, 2 mini (each 1 oz), 6
Muffin, bran, store-bought, 1 large (4 oz), 9
Muffin, breakfast (egg & cheese with sausage, ham, or Canadian
bacon on English muffin), frozen, 1 (4 1/2 oz), 7
Muffin, fat-free, 1 sm, 1/2 lrg or 2 oz, 2
Mushroom gravy and charbroiled beef patty, frozen, 1 patty with gravy, (5 3/4 oz), 4
Mushrooms, breaded, frozen (prepared without fat), 7 (3 oz), 3
Mushroom soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
Mushroom soup, cream of, canned (made with whole milk), 1 cup, 4
Mushroom soup, cream of, low-fat, canned (made with low-fat or skim milk), 1 cup, 2
Mussels, canned, 1/2 cup (4 oz), 2

New England clam chowder, canned, (made with low-fat or skim milk), 1 cup, 3
New England clam chowder, canned, (made with whole milk), 1 cup, 4
New England clam chowder, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
Noodles, Oriental (bean thread), 1 cup prepared, 4
Noodles and sauce mix, 1/2 cup prepared, 3
Nuts, mixed, 1 oz shelled, 4

Okra, breaded, frozen (prepared without fat), 3/4 cup or 18 (3 oz), 2
Olive spread, store-bought, 1 tbsp (1/2 oz), 2
Onion rings, frozen, (prepared without fat), 6-7 (3 oz), 5
Onion soup mix, 1 cup prepared or 1/2 envelope, 1
Oriental soup in a cup, 1 (1 oz dry), 2
Oriental soup mix, single serving, 1 cup prepared, 7
Oyster crackers, 20 (1/2 oz), 1 Oysters, canned, 1/2 cup (4 oz), 2
Oyster stew, canned (made with low-fat or skim milk), 1 cup, 3
Oyster stew, canned (made with whole milk), 1 cup, 4

Pancake, any type, frozen, homemade or made from mix, 1 (4" diameter), 2
Pancake and sausage on a stick, 1 (2 oz), 5
Pancakes, mini, frozen, without syrup, 6 (2 1/4 oz), 3
Pasta salad, store-bought, 1/2 cup (3 3/4 oz), 3
Pasta salad mix, packaged (prepared according to directions)1/2 cup prepared, 4
Pasta shells, stuffed with ricotta cheese, without sauce,
frozen, 2-3 pieces (5 1/4 oz), 6
Pasta soup with vegetables, canned, 1 cup, 2
Pate, fish, store-bought, 2 oz, 3
Pate, meat, store-bought, 1/4 cup (2 oz), 5
Peaches, unsweetened, canned, 1 cup (9 oz), 2
Peanut brittle, store-bought, 4 pieces (1 oz), 3
Peanut butter, 1 tbsp, 2
Peanut butter, reduced-fat, 1 tbsp, 2
Peanut sauce, Thai, canned, 2 tbsp (1 oz), 1
Peanuts, honey, reduced-fat, 1/4 cup (3/4 oz), 2
Pears, unsweetened, canned, 1 cup (9 oz), 2
Pecan pie, frozen, 1 slice (4 1/2 oz) of one-crust pie, 10
Pepper, stuffed with beef, in tomato sauce, frozen, 1 with sauce (7 oz), 4
Persian noodle soup, store-bought, 1 cup, 3
Persian pomegranate soup, store-bought, 1 cup, 4
Pesto sauce, store-bought, 2 tbsp (1 oz), 3
Phyllo dough, frozen, 1 oz (1 1/2 sheets), 2
Pie crust, any type, refrigerated or frozen, 1/8 of 9" one crust pie, 2
Pierogies, potato and cheese, frozen, 3 (4 oz), 4
Pierogies, potato and cheese or onion, low-fat, frozen, 3 (4 1/2 oz), 4
Pimiento-cheese spread, reduced-fat, store-bought, 2 tbsp (1 oz), 2
Pimiento-cheese spread, store-bought, 2 tbsp (1 oz), 3
Pimientos, canned, 1 cup, 6 whole, 8 oz, 0
Pina colada mix, 1/2 cup (4 fl oz), 4
Pineapple chunks, unsweetened, canned, 1 cup (7 oz), 2
Pizza, Canadian-style bacon, frozen, 1 slice (5 oz), 7
Pizza, cheese, frozen, 1 slice (5 oz), 8
Pizza, cheese, frozen, single serving, 1 (7 oz), 13
Pizza, hamburger, pepperoni, sausage, or supreme, frozen, 1 slice (5 oz), 8
Pizza, pepperoni, sausage, or supreme, frozen, single serving, 1 (7 oz), 14
Pizza, vegetable, frozen, 1 slice (5 oz), 6
Pizza crust dough, refrigerated, frozen, or ready-made, 1 oz, 2
Pizza pieces, frozen (prepared without fat), 6 (3 oz), 5
Pizza sauce, 1/4 cup (2 oz), 1 Pocket sandwich, frozen, any type, 1 (4 1/2 oz), 8
Popcorn, butter-flavored, popped, 3 cups (1 oz), 4
Popcorn, caramel-coated, popped, 3 cups (3 1/4 oz), 8
Popcorn, cheese-flavored, popped, 3 cups (1 1/4 oz), 6
Popcorn, light, butter-flavored, popped, 3 cups (1 oz), 2
Popcorn, light, caramel-coated, popped, 3 cups (3 1/4 oz), 6
Popcorn, light, cheese-flavored, popped, 3 cups (1 1/4 oz), 3
Popcorn, light, microwave-popped, 3 cups, 1
Popcorn, light, plain, popped, 3 cups (3/4 oz), 2
Popcorn, microwave-popped, 3 cups, 3
Popcorn, plain, popped, packaged, 3 cups (1 oz), 4
Popcorn cakes, butter-flavored, 2 (1/2 oz), 1
Popcorn cakes, other than butter-flavored, 1 or 6 minis (1/2 oz), 1
Pork and beans, canned, 1 cup (9 oz), 3
Pork in barbecue sauce, frozen, 1/4 cup (2 oz), 3
Pork rinds, 1 oz, 4
Potato, stuffed with cheese, frozen, 1 (5 1/2 oz), 4
Potato, stuffed with sour cream and chives, frozen, 1 (5 1/2 oz), 4
Potato chips, 14 (1 oz), 4
Potato chips, fat-free (made with Olean), 1 oz, 1
Potato chips, reduced-calorie, 14 (1 oz), 3
Potatoes, hash-brown, frozen (no fat added), 1 cup (3 oz), 1
Potatoes, hash-brown patty, frozen, 1 (3 oz), 3
Potatoes, mashed, frozen (prepared according to package directions),
2/3 cup, 2
Potatoes, mashed, in a cup, 1 (1 1/2 oz dry), 3
Potatoes, shoestring, canned, 1 cup (1 1/2 oz), 6
Potatoes O'Brien, frozen (prepared without fat), 1 cup (4 1/2 oz), 1
Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz), uncooked, 1
Potato leek soup in a cup, 1 (1 oz dry), 2
Potato mix, flavored, 1/2 cup prepared, 3
Potato pancake, frozen, 1 (2 oz), 1
Potato pancake mix, 3 tbsp mix (3/4 oz), 1
Potato puffs (appetizer pastry), frozen, 2 (each 1 oz), 2
Potato salad, store-bought, 1/2 cup (4 oz), 4
Potato skins, frozen, 2 (4 oz), 5
Potato soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
Potato soup, cream of, canned, (made with whole milk), 1 cup, 4
Potato soup, frozen, 1 pkg (7 1/2 oz), 2
Potato sticks, shoestring, 1/2 cup (3/4 oz), 3
Potato tots, frozen (prepared without fat), 9 (3 oz), 4
Pot pie, beef, chicken, or turkey, frozen, 1 (7 oz), 10
Pot Stickers (filled wontons), pork or vegetable, frozen, 1 (1 1/2 oz), 2
Pound cake, store-bought, 1 slice (2 1/2 oz), 6
Pozole (pork and hominy soup), canned, 1 cup, 3
Pudding, ready-made, 1/2 cup, 4
Pudding, ready-made, reduced-calorie, 1/2 cup, 2
Pudding, reduced-calorie (made with skim, nonfat or low-fat milk), 1 cup, 2
Puff pastry dough, frozen, 2 oz, 6
Pumpkin pie, frozen, 1 slice (5 oz) of one-crust pie, 6

Quiche, appetizer, frozen, 2 (each 3/4 oz), 3
Quiche, crab, frozen, 1 serving (5 oz), 11
Quiche, vegetable, frozen, 1 serving (5 oz), 9
Quiche Lorraine, frozen, 1 serving (5 1/2 oz), 10

Raisins, 1/4 cup (1 1/2 oz), 2
Raisins, chocolate-covered, 1 oz, 3
Ramen noodle soup mix, 3 oz pkg prepared, 8
Ramen noodle soup mix, low-fat, 3 oz pkg prepared, 6
Ramen soup in a cup, low-fat, 1 (2 oz dry), 3
Ravioli, beef, breaded, frozen, 6 (4 oz), 5
Ravioli, beef, in meat sauce, canned, 1 cup, 5
Ravioli, beef or chicken, without sauce, frozen, 1 cup (4 oz), 4
Ravioli, cheese, breaded, frozen, 6 (4 oz), 7
Ravioli, cheese, without sauce, frozen, 1 cup (4 oz), 6
Red beans and rice soup in a cup, 1 (2 oz dry), 3
Rice, dirty, mix (prepared without fat), 1 cup prepared, 3
Rice, fried, with chicken or pork, frozen, 1/2 cup (2 1/2 oz), 2
Rice, Spanish, canned, 1 cup (9 oz), 3
Rice (crisp) and marshmallow treat, 1 sm or 1/2 lrg (3/4 oz), 2
Rice cakes, other than plain, 1 (1/2 oz), 1
Rice cakes, plain, 2 (3/4 oz) or 6 mini, 1
Rice crackers, 8 (1/2 oz), 1
Rice mix, flavored, any type, 1/2 cup prepared, 3
Rice noodles, packaged, 1/2 cup (1 oz), 3
Roll, crescent dinner, store-bought, 1 (1 oz), 2
Roux, store-bought, 2 tbsp (1 oz), 5

Salad dressing, fat-free (except Italian), 2 tbsp, 1
Salad dressing, fat=free, Italian, 2 tbsp, 0
Salad dressing, reduced-calorie (except Italian), 2 tbsp, 2
Salad dressing, reduced-calorie, Italian, 2 tbsp, 1
Salmon, canned, 1/2 cup (4 oz), 4
Salmon, grilled, frozen, 3 oz, 2
Salmon salad, kippered (with mayonnaise), 2 oz, 5
Salsa con queso, 2 tbsp (1 oz), 2
Sardines, canned, packed in oil, 5 (2 oz), 3
Sausage biscuit, frozen, 1 lrg or 2 sm (3 oz), 7
Scallops, canned, 1/2 cup (4 oz), 2
Scallops, fried, frozen (prepared without fat), 3 1/4 oz, 5
Schav, canned, 1 cup, 0
Seafood salad, store-bought, 1/2 cup (3 1/2 oz), 6
Sesame sticks, store-bought, 1/3 cup (1 oz), 4
Shells, jumbo, dry, 3 (1 oz), 2
Shells, stuffed with cheese, no sauce, frozen, 2 (4 1/2 oz), 6
Shortcakes, store-bought, 2 (each 1 oz), 4
Shrimp, butterfly, breaded, frozen, (prepared without fat), 3 1/2 oz, 6
Shrimp, canned, 1/2 cup (4 oz), 2
Shrimp, popcorn, breaded, frozen, (prepared without fat), 1 cup (3 oz), 5
Sloppy Joe sauce, store-bought, 1/4 cup (2 oz), 1
Snack mix, Oriental, low-fat, store-bought, 1/2 cup (1 oz), 2
Snack mix, reduced-fat, store-bought, 1/2 cup (1 oz), 3
Snack mix, store-bought, 1/2 cup (1 oz), 4
Snacks, corn, potato, or rice, (3 Grams or less fat per oz), 3/4 oz, 2
Soup, high fiber, canned (7 grams or more fiber per cup), 1 cup, 1
Sour cream, tofu, 1 oz, 1
Spaghetti in tomato sauce, with cheese, canned, 1 cup, 3
Spaghetti in tomato sauce, with meatballs, canned, 1 cup, 5
Spaghetti sauce, bottled, any type, 1/2 cup (4 1/2 oz), 2
Spaghetti sauce, bottled, any type, reduced-fat, 1/2 cup (4 1/2 oz), 1
Spanakopita, frozen, 2 pieces (each 1 oz), 4
Split pea soup, canned, 1 cup, 3
Split pea soup, frozen, 1 cup, 2
Split pea soup in a cup, 1 (2 oz dry), 3
Steak sandwich, frozen, 1 (2 oz), 5
Stir-fry kit, chicken, frozen (prepared without fat), 1 cup prepared, 3
Stuffing mix, bread, 1/2 cup prepared, 4
Swedish meatballs with noodles, frozen, 1 cup (6 1/2 oz), 7
Sweet and sour chicken, frozen, 1 cup (7 1/2 oz), 6
Sweet and sour mix, 1/2 cup (4 fl oz) mix, 2
Sweet potatoes in syrup, canned, 1 cup (9 oz), 4
Sweet roll, pecan-swirl, store-bought, 2 sm (each 1 oz), 5
Sweet roll, store-bought, 1 (2 oz), 5 Szechuan chicken, frozen, 1 cup (7 oz), 5

Tabouli, from mix (prepared according to pkg directions), 1/2 cup prepared, 2
Taco dinner kit in a box (prepared according to package directions),
2 tacos prepared, 7
Tacos, soft, kit in a box (prepared according to package directions), 2 tacos, 9
Taco salad shells, store-bought, 2 sm or 1 lrg (1 1/2 oz), 5
Taco shells, store-bought, 2 (3/4 oz), 2
Tahini, canned, 2 tbsp (1 oz), 5
Tamale, beef, canned, 2 (4 3/4 oz), 5
Tamale, beef, frozen, 3 sm or 1 lrg (4 oz), 7
Tamale, chicken, canned, 2 (6 oz), 3
Tamale, chicken, frozen, 3 sm or 1 lrg (4 1/2 oz), 6
Tamale, pork, frozen, 3 sm or 1 lrg (4 1/2 oz), 7
Tamari sauce, 1 tbsp, 0
Taquitos, frozen, 2 (each 1 oz), 3
Tempura batter mix, 1/4 cup mix (1 oz), 2
Three-bean salad, canned, 1/2 cup (4 1/2 oz), 1
Toaster pastry, low-fat, 1 (1 3/4 oz), 4
Toaster pastry, regular, plain or with icing, 1 (1 3/4 oz), 4
Tofu, frozen, 1/2 cup, 5
Tomatoes, canned, all varieties, packed in their own juice
or tomato puree, 1 cup (8 oz), 0
Tomato paste, canned, 1/4 cup (2 oz), 0
Tomato puree, canned, 1/2 cup (4 oz), 0
Tomato sauce, canned, 1/2 cup, 0
Tomato soup, canned (made with low fat or skim milk), 1 cup, 2
Tomato soup, canned (made with water), 1 cup, 1
Tomato soup, canned (made with whole milk), 1 cup, 3
Topping, whipped, dairy or nondairy, aerosol or frozen, 1/4 cup (1/2 oz), 1
Topping, whipped, dairy or nondairy; light, fat-free, aerosol, frozen, 1/3 cup (3/4 oz), 1
Tortellini, beef, chicken, or pork, without sauce, frozen, 1 cup (3 3/4 oz), 5
Tortellini, cheese, without sauce, frozen, 1 cup (3 1/4 oz), 6
Tortellini, mushroom, without sauce, frozen, 1 cup (3 1/2 oz), 6
Tortellini, sausage, without sauce, frozen, 1 cup (3 3/4 oz), 7
Tortilla chips, 12 (1 oz), 3
Tortilla chips, baked, reduced-fat or low-fat, 12 (1 oz), 2
Tostada shells, store-bought, 2 (3/4 oz), 2
Trail mix, any type, store-bought, 1/4 cup (1 oz), 3
Tuna, canned in oil, drained, 1/2 cup (4 oz), 5
Tuna, canned in water, drained, 1/2 cup (4 oz), 3
Tuna, grilled, frozen, 3 oz, 2
Tuna dinner in a box (prepared according to pkg directions), 1 cup prepared, 7
Tuna salad, store-bought, 1/2 cup (3 1/2 oz), 5
Turkey burger, frozen, 1 patty (3 oz cooked), 5
Turkey croquette, breaded, frozen, 1 w/gravy (5 oz), 3
Turkey noodle soup, canned, 1 cup, 1
Tyropitas, frozen, 2 (each 1 oz), 4

Vegetable barley soup, frozen, 1 pkg (7 1/2 oz), 1
Vegetable beef soup, canned, 1 cup, 1
Vegetable soup, canned, 1 cup, 2
Vegetable soup mix, 1 cup prepared, 1
Vegetables, packed in oil, drained, 1 cup, 3
Vegetables in sauce, frozen, 1 cup, 1
Vegetarian breakfast links (sausage-type), 2 (1 1/2 oz), 2
Vegetarian breakfast strips, 4 (1 oz), 3
Vegetarian burger, 1 (2 3/4 oz), 2
Vegetarian burger, black bean, 1 (3 oz), 2
Vegetarian burger, fat-free, 1 (2 3/4 oz), 1
Vegetarian "cheese" topping, 2 tbsp, 1
Vegetarian chicken patty, 1 (2 1/2 oz), 2
Vegetarian chicken pieces (nugget style), 4 (3 oz), 2
Vegetarian deli slices, 3 slices (1 1/2 oz), 1
Vegetarian frankfurter, regular or fat-free, 1 sm or 1/2 lrg (1 1/2 oz), 1
Vegetarian ground "meat", 1/2 cup (2 oz), 1
Vegetarian sausage, 2 oz, 2
Vegetarian vegetable soup in a cup, 1 (1 1/2 oz dry), 3
Veggie topping (made with soy), 2 tbsp (1/2 oz), 1
Vienna sausage, canned, 3 (2 oz), 4
Vienna sausage, chicken, canned, 3 (1 3/4 oz), 3

Wafers, Viennese, filled with chocolate cream, store-bought, 1 oz, 4
Waffle, any type, frozen, 1 (4" round or square) 1 1/4 oz, 3
Waffle, any type, made from mix, 1 (4" square) 1 3/4 oz, 2
Waffle, Belgian, frozen, 1 (1 1/2 oz), 2
Waffle, low-fat, frozen, 1 (1 1/4 oz), 2
Waffles, mini, frozen, 4 (1 oz), 2
Waffle sticks, frozen, 1 lrg or 2 sm (1 oz), 3
Whitefish and pike, store-bought, 2 small (each 2 oz), or 1 large (3 1/2 oz), 2
Whitefish salad, store-bought, 2 oz, 5
Wonton skins (wrappers), 5 skins (3x3" sq), 1

Yam patty, frozen, 1 (2 oz), 1
Yams, sweetened, canned, 1 cup (9 oz), 4
Yogurt, aspartame-sweetened, 1 cup (8 oz), 2
Yogurt, flavored, low-fat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 4
Yogurt, flavored, nonfat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 3
Yogurt, frozen, low-fat, 1/2 cup, 3
Yogurt, frozen, nonfat, no sugar added, 1/2 cup, 2
Yogurt, frozen, nonfat, sweetened with sugar, 1/2 cup, 2
Yogurt, fruit-flavored, low fat, sweetened, with sugar, 1 cup (8 oz), 5
Yogurt, fruit-flavored, nonfat, sweetened with sugar, 1 cup (8 oz), 4
Yogurt, plain, low-fat, 1 cup (8 oz), 4
Yogurt, plain, nonfat, 1 cup (8 oz), 3
Yogurt bar, chocolate-covered, frozen, 5
Yogurt-covered pretzels, 7 (1 oz), 3
Yogurt-covered raisins, 1 oz, 3
Yogurt drink, 1 cup (8 fl oz), 5

* Whenever possible, I calculate ALL my Points on my website with my Offline Points Calculator in the Half Points Mode, which rounds UP to the nearest Half Point. This keeps my site consistent.

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