WW Freestyle Zero Point Foods List With Calorie Count

Have you seen or heard about the new Weight Watchers Freestyle program? It works a lot like their Smart Points program, but it includes a new list of about 200 foods that are ZERO points! Most notably are eggs, beans, corn and chicken.

This sounds really terrific, right? Point free food is always a big plus in my book!

I’ve had slow but decent weight loss with the Smart Point program. I thought the Freestyle program with all that “free” (as in zero points) would be the absolute bomb, but it didn't take me long to realize that I wasn't losing weight.

How could that be? I was following all the rules, so where was I going wrong? Then, one day, while browsing through some terrific recipes I saw a zero-point cheesecake and thought "How can this be zero points?"

While it IS zero points, it certainly isn’t zero calories. Infact, it was over 700 calories for the entire cheesecake!

Let me tell you my little brainstorm in one sentence: ZERO POINTS DOES NOT EQUAL ZERO CALORIES!

I took that list of zero-point foods and figured out the calories for each one. WOW. That was a shocker. I was eating WAY more calories than I should have been. I explain more about that in this in this article (The #1 Reason You're Not Losing Weight On Weight Watchers Freestyle).

I’m sharing my list of the zero-point foods and their calorie count, so you can figure out where you are going wrong with your freestyle program.

Zero-point foods are a great tool, but they are NOT calorie free. Check out my list below and use those foods wisely and in moderation!

Top 20 most tracked WW Freestyle Foods

Fruits

Apples (medium size)72 calories 52 cals/100g
Applesauce, unsweetened (1 cup) 100 calories 42 cals/100g
Apricots (1 whole fruit small) 17 calories 48 cals/100g
Banana (medium size) 105 calories 89 cals/100g
Berries, mixed (1 cup) 91 calories 73 cals/100g
Blackberries (1 cup) 62 calories 43 cals/100g
Blueberries (1 cup) 83 calories 57 cals/100g
Cantaloupe (1 medium wedge ) 23 calories 34 cals/100g
Cherries (1 cup) 75 calories 63 cals/100g
Clementines (1 fruit) 35 calories 47 cals/100g
Cranberries (1 cup chopped) 51 calories 46 cals/100g
Dates, fresh (1 date) 23 calories 282 cals/100g
Dragon Fruit, Pitaya (1 fruit) 50 calories 51 cals/100g
Figs (1 medium size) 37 calories 74 cals/100g
Fruit cocktail (1 cup) 93 calories 53 cals/100g
Fruit cup, unsweetened (1 cup)78 calories 32 cals/100g
Fruit salad (1 cup) 108 calories 57 cals/100g
Fruit, unsweetened (1 cup) 72 calories 58 cals/100g
Grapefruit (1 fruit) 105 calories 42 cals/100g
Grapes (1 cup) 90 calories 69 cals/100g
Guavas (1 fruit) 37 calories 68 cals/100g
Guavas, strawberry (1 fruit) 4 calories 69 cals/100g
Honeydew melon (1 wedge) 50 calories 36 cals/100g
Jackfruit (1 cup sliced) 155 calories 94 cals/100g
Kiwi fruit (1 fruit) 46 calories 61 cals/100g
Kumquats (1 fruit) 13 calories 71 cals/100g
Lemon (1 fruit) 24 calories 29 cals/100g
Lemon zest (1tsp) 2 calories 100 cals/100g
Lime (1 fruit) 20 calories 30 cals/100g
Lime zest (1 ounce) 6 calories 20 cals/100g
Litchis (lychees, 1 cup) 125 calories 66 cals/100g
Mangoes (1 fruit) 200 calories 65 cals/100g
Melon balls (1 cup) 57 calories 33 cals/100g
Nectarine (1 medium fruit) 61 calories 44 cals/100g
Oranges (1 medium) 62 calories 47 cals/100g
Papayas (1 medium) 120 calories 39 cals/100g
Passion fruit (1 fruit) 17 calories 97 cals/100g
Peaches (1 medium) 59 calories 39 cals/100g
Pears (1 medium) 102 calories 58 cals/100g
Persimmons (1 fruit) 32 calories 127 cals/100g
Pineapple (1 cup) 74 calories 48 cals/100g
Plumcots (1 medium fruit) 40 calories 80 cals/100g
Plums (1 fruit) 30 calories 46 cals/100g
Pomegranate (1 fruit) 230 calories 85 cals/100g
Pomelo (1 fruit) 230 calories 38 cals/100g
Pumpkin (1 cup) 30 calories 26 cals/100g
Pumpkin puree (1 cup) 83 calories 33 cals/100g
Raspberries (1 cup) 64 calories 52 cals/100g
Satsuma mandarin (1 medium) 47 calories 50 cals/100g
Starfruit (1 medium) 28 calories 31 cals/100g
Strawberries (1 cup) 47 calories 32 cals/100g
Tangelo (1 medium) 70 calories 67 cals/100g
Tangerine (1 medium) 45 calories 53 cals/100g
Watermelon (1 wedge) 87 calories 30 cals/100g

Vegetables

Arrowroot (1 root) 21 calories 65 cals/100g
Artichoke hearts (1 medium)60 calories 47 cals/100g
Arugula (1 cup) 6 calories 25 cals/100g
Asparagus (1 cup) 27 calories 20 cals/100g
Bamboo shoots (1 cup) 41 calories 27 cals/100g
Beets (1 cup) 60 calories 43 cals/100g
Broccoli (1 cup) 31 calories 34 cals/100g
Broccoli slaw (1 cup) 25 calories 29 cals/100g
Broccolini (1 cup) 35 calories 33 cals/100g
Brussels sprouts (1 cup) 38 calories 43 cals/100g
Cabbage, all varieties (1 cup)21 calories 24 cals/100g
Chinese (bok choy, 1 cup) 9 calories 13 cals/100g
Japanese (1 cup) 45 calories 30 cals/100g
Green (1 cup) 21 calories 24 cals/100g
Red (1 cup) 28 calories 31 cals/100g
Napa (1 cup) 20 calories 30 cals/100g
Savoy (1 cup) 19 calories 27 cals/100g
Pickled (1 cup) 71 calories 54 cals/100g
Carrots (1 cup) 52 calories 41 cals/100g
Cauliflower (1 cup) 27 calories 25 cals/100g
Celery (1 cup) 20 calories 16 cals/100g
Coleslaw mix (1 cup) 95 calories 78 cals/100g
Collards (1 cup) 12 calories 32 cals/100g
Corn (1 medium ear) 110 calories 124 cals/100g
Baby (1 ear)133 calories 81 cals/100g
White (1 medium ear) 118 calories 100 cals/100g
Yellow (1 medium ear) 110 calories 124 cals/100g
Kernels (1/2 cup) 80 calories 100 cals/100g
On the Cob (1 ear) 155 calories 106 cals/100g
Cucumber (1 cup sliced) 14 calories 12 cals/100g
Daikon (1 raddish 7") 61 calories 18 cals/100g
Edamame (1 cup) 130 calories 110 cals/100g
Eggplant (1 eggplant, 500g) 136 calories 25 cals/100g
Endive (1 head) 87 calories 17 cals/100g
Escarole (1 cup) 93 calories 69 cals/100g
Fennel (ansie, sweet ansie or finocchio, 1 bulb) 73 calories 31 cals/100g
Garlic (1 clove) 4 calories 149 cals/100g
Ginger root (1/4 cup) 17 calories 73 cals/100g
Greens:
Beet (1 cup) 38 calories 27 cals/100g
Collard (1 cup) 11 calories 32 cals/100g
Dandelion (1 cup) 25 calories 45 cals/100g
Kale (1 cup) 34 calories 50 cals/100g
Mustard (1 cup) 15 calories 26 cals/100g
Turnip (1 cup) 18 calories 32 cals/100g
Greens, mixed baby (1 cup) 9 calories 30 cals/100g
Hearts of palm (1 piece) 9 calories 28 cals/100g
Hominy, canned (1 cup) 119 calories 72 cals/100g
Jerk chicken breast (1 breast) 197 calories 224 cals/100g
Jerusalem artichokes (1 cup) 114 calories 76 cals/100g
Jicama (yam bean, 1 medium 659g) 250 calories 38 cals/100g
Kohlrabi (1 cup) 36 calories 27 cals/100g
Leeks (1 leek) 54 calories 61 cals/100g
Lentils (1 cup) 230 calories 116 cals/100g
Lettuces (1 head) 53 calories 14 cals/100g
Mung bean sprouts (1 cup) 31 calories 31 cals/100g
Mung dal (1 cup) 260 calories 114 cals/100g
Mushroom (3 oz) caps 30 calories 35 cals/100g
Mushrooms (1 cup) 21 calories 22 cals/100g
Brown (1 cup) 20 calories 22 cals/100g
Button (1 cup) 21 calories 22 cals/100g
Crimini (1 cup) 24 calories 27 cals/100g
Italian (1 cup) 21 calories 22 cals/100g
Portabella (1 cup) 19 calories 22 cals/100g
Shiitake (1 cup) 24 calories 34 cals/100g
Nori seaweed (1 sheet) 10 calories 188 cals/100g
Okra (8 pods/1 cup) 31 calories 35 cals/100g
Onions (1 medium) 44 calories 42 cals/100g
Parsley (1 cup) 22 calories 36 cal/100g
Pea shoots (1 ounce) 9 calories 31 cals/100g
Peapods, black-eye (1 cup) 148 calories 113 cals/100g
Peas and carrots (1 cup) 109 calories 66 cals/100g
Peas:
Black-eyed (1/2 cup) 65 calories 90 cals/100g
Chickpeas (Garbanzo, 1/2 cup) 365 calories 364 cals/100g
Cowpeas (1/2 cup) 100 calories 116 cals/100g
Green (1/2 cup) 60 calories 81 cals/100g
Pigeon (1/2 cup) 85 calories 70 cals/100g
Snow (chinese, 1/2 cup) 20 calories 42 cals/100g
Split (1/2 cup) 115 calories 117 cals/100g
Sugar snap (1/2 cup) 21 calories 42 cals/100g
Peppers (1 cup) 38 calories 20 cals/100g
Pepperoncini (4 peppers) 10 calories 35 cals/100g
Pickles, unsweetened (1 medium) 12 calories 18 cals/100g
Pico de gallo (1oz) 10 calories 31 cals/100g
Pimientos (1 whole) 15 calories 28 cals/100g
Radicchio (1 cup, shredded) 9 calories 23 cals/100g
Radishes (1 medium) 2 calories 16 cals/100g
Rutabagas (1 medium) 145 calories 36 cals/100g
Salad, mixed greens (1 cup) 9 calories 17 cals/100g
Salad side, without dressing, fast food (1 serving) 25 calories 25 cals/100g
Salad, three-bean (1 serving) 200 calories 200 cals/100g
Salad, tossed, without dressing (1 cup) 35 calories 10 cals/100g
Salsa verde (2 tbsp) 11 calories 38 cals/100g
Salsa, fat free (1 tbsp) 4 calories 36 cals/100g
Salsa, fat free, gluten-free (1 cup) 70 calories 27 cals/100g
Sauerkraut (1 cup) 27 calories 19 cals/100g
Scallions (1 medium) 5 calories 32 cals/100g
Seaweed (1 cup) 30 calories 38 cals/100g
Shallots (1 tbsp) 7 calories 72 cals/100g
Spinach, inlcuding; 7 calories 23 cals/100g
Sprouts (1 cup) 10 calories 29 cals/100g
Alfalfa sprouts (1 cup) 8 calories 23 cals/100g
Bean sprouts (1 cup) 24 calories 30 cals/100g
Lentil sprouts (1 cup) 82 calories 106 cals/100g
Squash, summer (all varieties including zucchini, 1 medium) 33 cals/100g 16 cals/100g
Squash, winter (all varieties including spaghetti, 1 cup) 30 cals/100g 31 cals/100g
Succotash (1 cup) 177 calories 92 cals/100g
Swiss chard (1 cup) 7 calories 19 cals/100g
Taro (1 cup, sliced) 116 calories 112 cals/100g
Tomatillos (1 medium) 11 calories 32 cals/100g
Tomato puree (1 cup) 95 calories 38 cals/100g
Tomato sauce (1 tbsp) 5 calories 37 cals/100g
Tomatoes (1 medium) 22 calories 18 cals/100g
Turnips (1 medium) 36 calories 28 cals/100g
Vegetable sticks (1 cup) 118 calories 65 cals/100g
Vegetables mixed (1 package) 182 calories 64 cals/100g
Vegetables, stir fry, without sauce (1 cup) 122 calories 75 cals/100g
Water chestnuts (4 pieces) 35 calories 50 cals/100g
Watercress (1 cup) 4 calories 11 cals/100g

Protein

Fish:
Anchovies (3oz) 111 calories 131 cals/100g
Arctic Char (3oz) 130 calories 154 cals/100g
Bluefish (3oz) 105 calories 124 cals/100g
Branzino (3oz) 93 calories 110 cals/100g
Butterfish (3oz) 159 calories 187 cals/100g
Carp (3oz) 108 calories 127 cals/100g
Catfish (3oz) 122 calories 143 cals/100g
Cod (3oz) 70 calories 82 cals/100g
Drum (3oz) 101 calories 119 cals/100g
Eel (3oz) 159 calories 184 cals/100g
Flounder 60 calories 70 cals/100g
Gefilte fish (3oz) 70 calories 84 cals/100g
Grouper (3oz)80 calories 95 cals/100g
Haddock (3oz) 74 calories 87 cals/100g
Halibut (3oz) 158 calories 186 cals/100g
Herring (3oz) 134 calories 158 cals/100g
Mackerel (3oz) 259 calories 305 cals/100g
Mahi Mahi (3oz) 93 calories 110 cals/100g
Monkfish (3oz) 65 calories 76 cals/100g
Orange Roughy (3oz) 67 calories 79 cals/100g
Perch (3oz) 100 calories 117 cals/100g
Pike (3oz) 75 calories 88 cals/100g
Pollock (3oz) 78 calories 92 cals/100g
Pompano (3oz) 139 calories 164 cals/100g
Rainbow trout (3oz) 101 calories 119 cals/100g
Roe (1 oz) 40 calories 143 cals/100g
Sablefish 212 calories 250 cals/100g
Salmon (3oz) 177 calories 208 cals/100g
Smoked salmon (3oz) 100 calories 117 cals/100g
Sardines (1oz) 59 calories 208 cals/100g
Sea bass (3oz) 82 calories 97 cals/100g
Smelt fish (30z) 82 calories 97 cals/100g
Snapper (3oz) 85 calories 100 cals/100g
Striped bass (3oz) 83 calories 97 cals/100g
Sole (3oz) 78 calories 91 cals/100g
Striped mullet (3oz) 100 calories 117 cals/100g
Sturgeon (3oz) 90 calories 105 cals/100g
White sucker (3oz) 79 calories 92 cals/100g
Sunfish (pumpkinin seed, 3oz) 76 calories 89 cals/100g
Swordfish (3oz) 103 calories 121 cals/100g
Tilapia (3oz) 81 calories 96 cals/100g
Tilefish (3oz) 82 calories 96 cals/100g
Tuna (3oz) 122 calories 144 cals/100g
Turbot (3oz) 80 calories 95 cals/100g
Whitefish smoked (3oz) 92 calories 108 cals/100g
Whitefish store bought (3oz) 114 calories 134 cals/100g
Rockfish (3oz) 140 calories 94 cals/100g
Fish fillet (grilled with lemon pepper, 1 fillet) 100 calories 117 cals/100g
Calamari, grilled, plain (4oz serving) 80 calories 75 cals/100g
Caviar (1 tbsp) 42 calories 252 cals/100g
Chicken breast, ground, 99% fat-free (4oz) 136 calories 118 cals/100g
Chicken breast or tenderloin (4oz) 184 calories 164 cals/100g
Egg substitutes (1oz) 127 calories 444 cals/100g
Egg whites (1 large egg) 17 calories 52 cals/100g
Eggs (1 medium egg) 65 calories 155 cals/100g
Satay chicken, without peanut sauce (1 stick) 36 calories 180 cals/100g
Sashimi (1 serving, 10 peices) 320 calories 228 cals/100g
Shellfish:
Abalone (3oz) 89 calories 105 cals/100g
Clams (3oz) 63 calories 74 cals/100g
Crab (3oz) 82 calories 97 cals/100g
Alaska king (3oz) 82 calories 97 cals/100g
Blue (3oz) 71 calories 83 cals/100g
Dungeness (3oz) 73 calories 86 cals/100g
Lump crab meat (3oz) 52 calories 62 cals/100g
Crayfish (3oz) 61 calories 72 cals/100g
Cuttlefish (3oz) 67 calories 79 cals/100g
Lobster (3oz) 76 calories 90 cals/100g
Mussels (3oz) 73 calories 86 cals/100g
Octopus (3oz) 70 calories 82 cals/100g
Oysters (6 medium) 57 calories 68 cals/100g
Scallops (3oz) 75 calories 88 cals/100g
Shrimp (3oz) 90 calories 106 cals/100g
Squid (3oz) 78 calories 92 cals/100g
Tofu (1 slice) 52 calories 62 cals/100g
Tofu, smoke (1 serving) 120 calories 120 cals/100g
Turkey breast, ground, 99% fat-free (4 oz) 130 calories 115 cals/100g
Turkey breast or tenderloin (4oz) 130 calories 115 cals/100g
Turkey breast, skinless, smoked (4oz) 115 calories 135 cals/100g
Yogurt, Greek, plain, nonfat, unsweetened (1 serving, 150g) 130 calories 87 cals/100g
Yogurt, plain, nonfat, unsweetened (1 serving, 150g) 88 calories 63 cals/100g
Yogurt, soy, plain (1 serving, 150g) 99 calories 66 cals/100g

Beans

Beans, including;
Adzuki (1/2 cup) 324 calories 329 cals/100g
Black (1/2 cup) 218 calories 127 cals/100g
Broad (fava) (1/2 cup) 55 calories 88 cals/100g
Butter (1/2) 108 calories 115 cals/100g
Beans Cannellini (1/2 cup) 80 calories 80 cals/100g
Cranberry (Roman) (1/2 cup) 325 calories 335 cals/100g
Green (1/2 cup) 15 calories 31 cals/100g
Garbanzo (chickpeas) (1/2 cup) 365 calories 364 cals/100g
Great northern (1/2cup) 104 calories 118 cals/100g
Kidney (1/2 cup) 305 calories 333 cals/100g
Lima (1/2 cup) 110 calories 115 cals/100g
Lupini (1/2 cup) 334 calories 371 cals/100g
Mung (1/2 cup) 309 calories 347 cals/100g
Navy (1/2 cup) 35 calories 67 cals/100g
Pink (1/2 cup) 125 calories 149 cals/100g
Snap (1/2 cup) 17 calories 31 cals/100g
Soybeans (1/2 cup) 415 calories 446 cals/100g
String (1/2cup) 16 calories 31 cals/100g
Wax (1/2 cup) 20 calories 17 cals/100g
White (1/2 cup) 35 calories 67 cals/100g
Beans fat-free refried (1/2 cup) 91 calories 79 cals/100g

Drinks: Black Coffee , tea, water

* All fruits and vegetables should be fresh, frozen, canned (drained) without added oils or sugar. They can be raw or cooked but cannot be juiced. All seafood and poultry are to be consumed fresh, frozen or canned using 0 Smart Points sauces or spices but cannot have added oil. They can be raw (in the case of sushi) or cooked.

Weight Watchers Freestyle Zero Point Foods List With Calorie Count

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