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.


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
Almond milk, plain, unsweetened, 8 fl oz56111
Almonds, 1/4 cup205444
Avocado, raw, 1/480333
Bacon, cooked, crisp, 3 slices160555
Bacon, turkey, cooked, 3 slices190333
black or pinto, 1/2 cup115300
barbanzo, 1/2 cup120400
Balsamic vinegar, 1 Tbsp14111
Beef, cooked, 3 oz    
Ground, 90% lean150444
Ground, 95% lean130333
Steak, lean (round or loin)195333
Beer, 12 fl oz    
Regular (lager types)153555
Bread, any type, 1 slice67222
Brownie, prepared from mix, 2-inch square233555
Butter, 1 Tbsp    
Cereal, oatmeal, cooked, 1 cup166550
American, 1 slice62444
Cottage, low fat (1%), 1 cup163333
Cream cheese, light, 1 Tbsp30111
Cream cheese, regular, 1 Tbsp51222
Feta, crumbled, 1 oz75333
Mozzarella, part skim, 1 oz40222
Parmesan, grated, 1 oz119444
Chicken, thigh, boneless, skinless, cooked, 4 oz186444
Chicken or turkey breast, cooked, no skin or bone, 3 oz140200
Chicken salad, homemade or restaurant style, 1/2 cup254444
Coffee Brewed, with 2 Tbsp regular creamer, 8 fl oz308222
Coleslaw, homemade 1/2 cup174333
Cookies, homemade, chocolate chip, oatmeal, sugar or similar, 1 cookie135333
Crackers, graham, 2 squares116222
Cream, 2 Tbsp 222
Sour, reduced fat40222
Sour, regular48333
Whipped, aerosol15111
English Muffin, 1 222
Light, whole-wheat90333
Regular, any-type130444
Egg, prepared without oil or milk, 1 item72200
salmon, farmed, cooked, 3 oz180400
salmon, wild, cooked, 3 oz175300
Flour tortilla, 1 medium104333
Fries, French, 10180777
Guacamole, homemade or restaurant, 2 Tbsp45111
Half and half    
Fat-free, 2 Tbsp20111
Regular, 2 Tbsp37222
Cooked, lean, 3 oz30222
Deli-sliced, honey, lean, 2 oz35222
Hamburger, roll or bun, plain, 1128444
Honey, 1 tsp21111
Hummus, 2 Tbsp50222
Ketchup, 1 Tbsp17111
Light, 2 Tbsp71333
Regular, 1 Tbsp188333
Milk, 8 fl oz    
1%, Low Fat102444
2%, Reduced Fat122555
Oats, old-fashioned, uncooked, 1/2 cup154440
Oil, 1 tsp    
Olives, 6 large,30111
Orange juice, 8 fl oz112666
Pancake, any type, from mix, 4-inch, 186222
Pasta, whole-wheat penne, cooked, 1 cup240440
Peanut Butter, smooth, 2 Tbsp180666
Peanuts, 1/4 cup215666
Pizza 1/8 of 14-inch pie, thin crust, cheese 888
Pizza 1/8 of 14-inch pie, thin crust, one meat topping230999
Air popped at home, 2 cups61220
Movie, without butter, 3 cups165555
Plain, oil popped, 2 cups79333
Pork chop, cooked, lean without bone, 3 oz100333
Potato chips, regular, 1 oz151555
Baked, 1 plain medium161550
Mashed, home prepared with whole milk added, 1 cup360555
Sweet, cooked, 1/2 cup90330
White or red, cooked, 1/2 cup60220
Pretzels, 1 oz109333
Quinoa, cooked, 1 cup222660
Rice cakes, plain, 135111
Rice, cooked, 1 cup    
Brown, long grain218770
White, long grain205666
Saltine crackers, 563222
Soup, chicken noodle, 1 cup62222
Spaghetti, cooked, 1 cup210555
Sugar, 1 tsp 111
White, granulated16111
Tortilla chips, 12170444
Tortilla, corn, 6-inch, 152222
salad, 1/2 cup141544
canned, chunk in water, 3 oz109100
Turkey, deli-sliced, 2 oz64111
Vodka, 1 1/2 fl oz96333
Walnuts, 1/4 cup170666
Wine, 5 fl oz122444
Yogurt, plain unsweetened, nonfat, Greek, 1 cup134300
Yogurt, plain, unsweetened, nonfat 1 cup137500


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.

MyWW Top 100 Most Tracked Foods With SmartPoints & Calories