1 Point Foods

Beverages
Beer, nonalcoholic, 1 can or bottle (12 fl oz)
Cappuccino, (5 oz)
General Foods International Coffees, French Vanilla Cafesugarfree, fatfree  & naturally decaffeinated, 1 cup, (.5)
Nectar, any type, 1/2 cup (4 fl oz)
Wine, light, lowalcohol, or nonalcoholic, 1 small glass or 1/2 cup (4 fl oz)
YooHoo Lite Chocolate Drink
Cocoa
Hot, instant, fatfree, (6 fl oz)
Hot, instant, sugar free, (6 fl oz)
Juice
Apple juice or cider, 1/2 cup (4 fl oz)
Clamtomato juice, 1 cup (8 fl oz)
Cranberry Juice Cocktail, lowcalorie, 1 cup (8 fl oz)
Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grape juice, carbonated or noncarbonated, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Orangegrapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice, 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)

Breads, Rolls, Crackers, Etc.
Breadsticks, 2" long (7 1/2" x 1") or 4 short (5" x 1/2")
Crackers, fatfree, 7 (3/4 oz)
Diane's "Thin" Corn Tortillas [2] (white or yellow)
Crisp breads, (3/4 oz)
Flat breads, (3/4 oz)
La Tierra Taco Shells, 2
Matzo farfel, 1/4 (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Merita Wheat Rolls, 1
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini
Saltines, Fat Free, 5
Saltines, Zesta, regular, 5
Sara Lee Mini Bagels, 1
Breads
High fiber (3 gms or more fiber per slice), 1 slice (1 oz)
Cocktail (partystyle) bread, any type, 2 slices (3/4 oz)
Colonial Light Wheat Bread, 2 slices
Light Oroweat Country Potato Bread, 4 slices
Light Oroweat Wheat, 4 slices
Light Oroweat 9 Grain Bread, 4 slices
Wonder Light Bread, 4 slices

Cereals
Barbara's Puffins Crunchy Corn Cereal, 1 cup
Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran]
High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup
Kashi "Good Friends" Cereal, 3/4 cup
Puffed, cold, 1 1/2 cups
Shredded wheat, cold, 1 biscuit

Fruits
Apple, dried, 1/2 cup (3/4 oz)
Apple, fresh, 1 (4 oz)
Apple, crab, 2 oz or 1/2 cup
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)

Miscellaneous
Bran, all varieties, 1/3 cup (3/4 oz uncooked)
Bread crumbs, dried, 3 tbsp (3/4 oz)
Cornmeal mix, selfrising, 2 tbsp (3/4 oz)
Cornmeal, uncooked, 2 tbsp (1/2 oz)
Cough Drops, 3
Creamer, nondairy, 1 tbsp powder
Creamer, nondairy, 2 tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)
Flour, any type, 3 tbsp (3/4 oz)
Fructose, 1 tbsp
Honey, 1 tbsp
Molasses, light or black strap, 1 tbsp
Syrup, lowcalorie, 2 tbsp
Syrup, regular, any type, 1 tbsp
Sugar, any type, 1 tbsp
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins, 3" x 3" squares)

Prepared Foods
Beans, 1/2 cup fatfree, refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz)
Potatoes, hashbrown, frozen (no fat added) 4 oz
Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces
Three-bean salad, canned, 1/2 cup (4 1/2 oz)
Yam patty, frozen, 1 (2 oz)
Yogurt and cucumber salad, 1/4 cup

Protein Sources
Bacon, 1 slice crisp
Bacon, JennieO, ExtraLean Turkey, 2 slices
Ballpark fatfree beef franks (55 calories each, no fat)
Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice, (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked
Chili, Pritikan Vegetarian Chili, 1 cup
Egg substitute, fatfree, 1/4 cup
Egg whites, 3
Frankfurter, beef, pork or turkey, fatfree, 1
Gimme Lean! Meatless Sausage (2 oz)
Goose, wild, cooked, (1 oz)
Jack Links Beef Jerky Kippered 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked
Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz
Morningstar Farms "Harvest Burgers Recipe Crumbles", fat free, 2/3 cup
Morning Star Farms Italian Style Sausage Crumbles, 1 serving
Peas, dry, blackeyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Squab, cooked, (1 oz)
Sweetbreads, cooked, (1 oz)
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, (1 oz)
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausagetype), 1, (1 oz)
Venison, cooked, (1 oz)
Cheese
Cheese, 1 fat free slice
Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)
Cheese, Neufchatel, 1 tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1" cube, 3 tbsp shredded,  2 tbsp grated or (3/4 oz)
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, Parmesan, 2 tsp [Lucerne]
Cheese Slice, Galaxy SFoods Veggie Slices, Cheddar Flavor, 1 slice
Cheese Slice, Lucerne FatFree, 1 slice
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated  or (3/4 oz)
KraftFree Shredded Cheddar Cheese, 1/4 cup
Fish
Anchovies, 6 (3/4 oz) or 1 tsp paste
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup, (2 oz)
Fresh, flaked, 1/2 cup
Gefilte fish, 1 piece (1 1/2 oz)
Lobster meat, cooked, 1/2 cup (2 oz)
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Salmon, smoked, 1 oz
Scallops, cooked, 1/2 cup (2 oz)
Sashimi, 4 pieces (except salmon or mackerel)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, (1 oz)
Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces
Whitefish, smoked, (2 oz)

Sauces
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce, 1/4 cup
Duck sauce, 1 tbsp
Gravy, beef, chicken or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce, 1/4 cup

Soups
Chicken noodle soup, canned, 1 cup
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup
Liptons CupaSoup, Chicken Noodle w/White Meat

Spreads/Condiments/Dairy
Almond butter, 1 tsp
Fruit butter, any type, 1 tbsp
Half and Half, 2 tbsp (1 fl oz)
Jam, jelly or preserves, 1 tbsp
Ketchup, 1/4 cup
Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain, herbed, onion (1)
Spreadable fruit, 1 1/2 tbsp
Sweet and sour sauce, 2 tbsp
Brummel & Brown Spread (made with yogurt), 1 tbsp
Brummel & Brown Fruit Spread (blueberry, strawberry, apples & cinnamon), 1 tbsp
Butter, regular or whipped, 1 tsp
Chutney, 1 tbsp
Cream, light (coffee/table cream), 2 tbsp (1 fl oz)
Cream, whipped, 1/4 cup (1 oz)
Margarine, fatfree, 4 tbsp
Margarine, reducedcalorie (tub), 2 tsp
Margarine, reducedcalorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Cream Cheese
Fat Free w/strawberries, 2 tbsp
Light or whipped, 2 tbsp (1 oz)
Nonfat, 4 tbsp (2 oz)
Regular, 1 tbsp (1/2 oz)
Mayonnaise
Fatfree, 4 tbsp
Reduced calorie, 2 tsp
Regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fatfree (except Italian) 2 tbsp
Salad dressing, reducedcalorie, Italian, 2 tbsp
Sour Cream
Light, 3 tbsp
Nonfat, 1/4 cup
Regular, 1 tbsp

Starchy Vegetables
Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear (5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or (6 oz)
Peas, green, cooked or uncooked, 1 cup or (6 oz)
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4 1/2 oz)

Sweet Stuff/Snacks
Archway FatFree Devil's Food Srop cookies (they are a good size, and soft, 60 calories each, no fat)
Candied fruit, any type, including citron, pineapple & ginger root, 1 tbsp (1/2 oz)
Marshmellow Fluff, 2 tbsp
Marshmallows, 2 medium (1/2 oz)
Seeds, pumpkin or sunflower, 1 tbsp
Sunsweet "Fruitlings", 1 oz
Candy
Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK THE BAG FOR WEIGHT THOUGH] 
Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate mint, butterscotch, caramel)
Lollipop, 1 (2 1/2" diameter)
Tootsie Pop, 1
Chips
Potato chips, fatfree (made with olean), 1 oz
Pringles, Fat Free, 1 oz
WOW Lays or Ruffles Chips, 1 oz
Cookies/Crackers
Biscotti, 4 small (1 regular) fatfree
Fortune cookie, 1
Gingersnap cookies, 2 (1/2 oz)
Graham crackers, 2 (2 1/2" sq) or 1/2 oz
Health Valley, Apricot Delite, 3
Health Valley Chocolate Biscotti Style Cookies, 1 cookie
Jacobsen's Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast
Ladyfingers, storebought, 1 large or 2 small (1/2 oz)
Vanilla wafers, reducedfat, 3 (1/3 oz)
Frozen
Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, & 
Fudge/Cream, 1
Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1
FatFree Fudgesicles, 1
HaagenDaz FatFree Chocolate Sorbet Bars, 1
Popscicle Brand "Firecracker" Ice Pops, 1 [40 calories]
Fruitflavored ice pop, frozen, 1 (1 3/4 fl oz)
Fruit juice bar, frozen, 1 (2 1/2 oz)
Fruit juice bars, no sugar added, frozen, 2 (each 2 oz)
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1 3/4 oz)
Ice cream cone, plain or sugar, 1 small
TCBY Chocolate Sorbet Bars (BJs Wholesale Club), 1
Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1
W.W. Chocolate Mousse Bar, 1
Popcorn
Light, microwavepopped, 3 cups
Plain, hotair popped, 3 cups
Popcorn Cakes
Butterflavored, 2 (1/2 oz)
Other than butterflavored, 1, 6 mini or 1/2 oz
Rice Cakes
Plain, 2 (3/4 oz or 5 mini)
Other than plain, 1 (1/2 oz)
Quaker Mini Chocolate Crunch, 5
Quaker Mini Caramel Corn rice snacks, 5
Caramel/Chocolate Chip Rice Cakes, 1 cake
Chocolate Crunch Mini Rice Cakes, 5 mini cakes
Quaker's Cinnamon Streusel Rice Cakes, 1 cake
Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho, BBQ], 7
Toppings, Ice Cream
Pineapple or strawberry, 1 tbsp
Fudge, regular or fatfree, 1 tbsp
Whipped, dairy or nondairy, 1/4 cup (1/2 oz)