Weight Watchers Zero Points Foods with Printable Reference List

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This printable reference list of Weight Watchers Zero Point foods is a game changer. We love the Weight Watchers Freestyle points system and this free printable list is so handy to keep as a reference!

free weight watchers zero smart points printable list

Weight Watchers Zero Points List

Today we’re talking Weight Watchers and their new Freestyle Points System. I recently joined Weight Watchers for the second time in my life (the first was after having my third son and it helped me to lose my baby weight in less than six months while nursing.)

The program has changed since I last was a member in 2012 and I’m head over heels in love with the Smartpoints and especially with the huge list of zero points foods that you don’t even have to track.

It’s amazing y’all.

Today I’m making a giant list and printable for you to reference when working the Weight Watchers Freestyle System! (Free printable Weight Watchers Zero Point Reference Guide at the bottom of this post.)

Why I joined Weight Watchers

I’ve written on the blog a few times in the past about my struggle with my weight. I have always been a thin person naturally without watching what I ate and working out.

As I got married and further into adulthood I realized if I wanted to stay that way I was going to have to learn to exercise! I enjoy exercising and workout 4-5 times per week doing everything from running to Pilates to boxing. It’s my “me” time and I love it.

Despite working out over the past few years as I approach 40 my body shape has drastically changed. I’ve gone from gaining weight in my bottom half to gaining it my middle. And NOTHING has gotten it off.

In all honesty, I don’t have much weight to lose…just maybe 15 pounds…but the inability to lose it despite being very active and trying every fad diet out there has been so frustrating.

Like I mentioned above, I was able to lose 45+ pounds of baby weight in six months after my third son was born years ago so I finally decided to go back to Weight Watchers because it worked for me before. The system is different now but so far I’m truly enjoying it and starting to see some baby steps of progress so I’m very optimistic!

What are Weight Watchers Smartpoints?

With the new Weight Watchers Freestyle Program you are given a certain number of Smartpoints to budget each day. You are also given a flexible weekly number of points you can use a little each day, or save for a special occasion. This makes the Freestyle points system incredibly flexible. There’s truly nothing off limits which is why I think it works so well.

Smartpoints are calculated based off calories, protein, fat, and sugars in foods.

Calories form the baseline. Sugar and saturated fat drive the number up, protein brings the number down. -Weight Watchers

There are also over 200 foods that are assigned ZERO points so you can eat as much as you want of them without having to track them. It’s amazing. I have found it so easy to commit to this program and track with the phone app.

Which Foods are Weight Watchers Zero Points Foods?


I sell this printable in my Etsy shop but am offering it here free as a limited time bonus for my email subscribers. Click here if you would like to purchase it instead or see my full Weight Watchers bundle here.

I’m glad you asked, here they are by category.


  • calamari, grilled
  • calamari
  • chicken breast or tenderloin, boneless, skinless
  • eggs
  • fish, grilled or baked
  • shellfish
  • tofu
  • turkey breast
  • ground chicken or turkey 98% fat free
  • Greek yogurt, nonfat, unsweetened
  • yogurt, plain unsweetened
  • yogurt, plain soy


  • artichoke hearts
  • artichokes
  • arugula
  • asparagus
  • beets
  • broccoli
  • brussels sprouts
  • cabbage
  • carrots
  • cauliflower
  • celery
  • Swiss chard
  • coleslaw mix
  • collards
  • corn
  • cucumber
  • edamame
  • eggplant
  • endive
  • fennel
  • garlic
  • ginger root
  • greens
  • hearts of palm
  • jicama
  • leeks
  • lentils
  • lettuce
  • mushrooms
  • okra
  • onion
  • peas
  • pimentos
  • pumpkin
  • peppers, all varieties
  • pico de gallo
  • pickles, unsweetened
  • pepperoncini
  • radicchio
  • radishes
  • rutabagas
  • salad, without dressing
  • salsa, fat-free
  • scallions
  • sauerkraut
  • shallots
  • spinach
  • sprouts
  • squash, all varieties
  • succotash
  • tomatoes (I know they’re a fruit but, come on!)
  • tomatillos
  • turnips
  • water chestnuts
  • watercress


  • apples
  • applesauce, unsweetened
  • apricots
  • banana
  • blackberries
  • blueberries
  • cantaloupe
  • cherries
  • clementines
  • cranberries
  • dates
  • dragon fruit
  • figs
  • fruits cocktail, unsweetened
  • grapes
  • grapefruit
  • guava
  • honeydew
  • jackfruit
  • kiwi
  • kumquats
  • lemon
  • lime
  • mangos
  • nectarine
  • oranges
  • papaya
  • passion fruit
  • peaches
  • pears
  • persimmons
  • pineapple
  • plums
  • pluots
  • pomegranates
  • pomelo
  • raspberries
  • starfruit
  • strawberries
  • tangelo
  • tangerine
  • watermelon


  • arrowroot
  • bamboo shoots
  • beans-black, broad, butter, cannellini, chickpeas, great northern, kidney, navy, string, snap, white
  • beans, refried

Using the Weight Watchers Zero Points List to Create Healthy Meals

As you can see, it’s easy to incorporate these zero Smartpoint foods into your daily diet in order to feel full and satisfied without going over your daily “budget.” Some examples of low Smartpoint meals I’ve had recently:

  • salad with lettuce, cucumber, squash, black beans, corn, and leftover grilled shrimp-only 2 points for my salad dressing!
  • Veggie omelet, topped with spicy salsa-0 points!
  • Greek vanilla yogurt with strawberries, blueberries, and pineapple- 2 points, this is my go-to breakfast


If you’re not sure how to download or print this printable, reference the video below.

And for reference I am allotted 23 points per day with 35 extra flexible points I can use throughout the week. To be honest, once I got used to the program after about a week, I rarely use my extra points and often come in under my daily budget without feeling hungry or deprived, it’s been amazing!

Have you tried Weight Watchers? I’d love to hear your experiences in the comments!

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    1. I just recently joined so don’t quote me on this. But I’m pretty sure I read that most people get 30 points regardless of age or weight.

  1. I am a ex- weight -watcher from S.A and was very upset when I heard that Weight-watchers S.A no longer exists, as this was the only method working for me, How can I now obtain the new point system.

    Tania Lit

    Currently busy following it on my own and lost 1.5kg in 2 weeks!

  2. How do you account for your daily pts with so much zero pts in the foods listed? I pretty much eat the zero pts foods. So how do you get 26 pts a day in?

  3. I found weight loss to be really hard after my third baby. I joined slimming world last summer. It worked fine initially and as a result I lost half a stone. I stopped losing after that although I was sticking to plan. I in fact gained weight. It was amazing and still is how so many people including some I personally know lose weight on that program.
    So I left slimming world thinking maybe it’s not for everyone. I tried another plan which I went on before marriage. Despite losing so much weight on that plan then, it did not seem to work well for me as it did before. I tried it for about 12 weeks now. Weight loss has been a mission this time lol.
    I have decided on joining weight watchers by visiting one of their group sessions today. I am very much hoping that this works for me.

  4. I’ve never tried W.W. but thinking of doing it the way you are. I’ve list 12 pounds and I’m now stuck . Cant seam to lose weight. My name is Karen.

    1. I was able to lose the baby weight after my third son on it but really it just depends on your commitment to tracking. I find the community on the app is helpful too.~Melissa

  5. I started Weight Watchers on June 1, 2018. As of August 18, 2018, I have lost 32 pounds and have 30 more to go. I love the Freestyle – I rarely go over my daily points and have lost every week except one (had TWO parties that week!). I recommend it to everyone who needs to be accountable (weigh-ins) and who needs the point system to plan their meals. I search the web daily for new recipes to try. My husband doesn’t need to lose any weight but he likes most of what I fix – he just eats ore of it and he works in the city so he can have a big lunch and then eat snacks when he’s hungry.

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