Understanding the Weight Watchers Points System and Cheese
Weight Watchers, now often referred to as WW, uses a PersonalPoints system that assigns a value to foods based on a holistic nutritional profile. Unlike old systems that relied on a single metric, the current program considers calories, saturated fat, sugar, and protein. This means that two different types of cheese, even if the same size, can have vastly different point values. High-protein, lower-fat cheeses tend to be lower in points, while richer, full-fat versions carry a much higher value. The key to success is knowing your options and making smart substitutions.
The Variability of Cheese Points
A common mistake among new WW members is assuming all cheese is created equal. A single ounce of regular American cheese can be 5 points, while a specific brand's reduced-fat Swiss might be only 1 point per slice. This variability is why relying on the official WW app's scanner or food calculator is the most accurate method. Some cheese products, like Velveeta slices, are engineered to be lower in points, offering a creamy texture for just 1 point per slice. Meanwhile, shredded cheeses can also offer point savings. A quarter-cup of certain fat-free shredded mozzarella might be just 1 point, allowing for a generous topping on meals.
List of Low-Point Cheese Options
- Velveeta Slices: Some varieties, particularly the 35-calorie slices, are a surprisingly low 1 point each, perfect for a grilled cheese sandwich.
- Sargento Ultra Thin Slices: Both Swiss and Cheddar varieties are often 1-2 points per slice due to their thin cut and reduced fat content.
- Laughing Cow Wedges: These creamy, spreadable cheese wedges are a satisfying 1 point each and come in several flavors.
- Fat-Free Shredded Cheeses: Brands like Kraft offer fat-free shredded mozzarella or cheddar. A half-cup can be 1 point or less, though the melting quality can be inconsistent.
- Light String Cheese: Several brands offer light versions of string cheese that are 1-2 points per stick, making them a quick and easy snack.
- Reduced-Fat Feta Cheese: A few tablespoons of crumbled reduced-fat feta can add a burst of flavor to a salad for just a few points.
Maximizing Your Cheese Intake on WW
To enjoy cheese without using up a large portion of your daily points, consider these strategies:
- Use a Food Scale: Weighing your cheese in grams is often more accurate than estimating by slices or cups, especially since slice thickness varies by brand. Many members report saving points by finding their slice of American cheese is actually less than the app's default serving.
- Grate Your Own Cheese: Fine grating a hard cheese like sharp cheddar can create a much larger-looking volume, making a small amount feel more substantial. The intense flavor of aged cheeses means you need less to get a satisfying taste.
- Explore Reduced-Fat Options: Many reduced-fat versions of popular cheeses, such as Cabot's 50% less fat cheddar, taste very similar to their full-fat counterparts while saving you points.
- Incorporate Cheese into ZeroPoint Foods: Combine low-point cheese with ZeroPoint foods, like a crumble of feta on a large salad or a wedge of Laughing Cow on apple slices, to create a filling, low-point snack.
- Use it for Flavor, Not Filling: Instead of using a thick slice, use a sprinkle of a strong-flavored cheese like parmesan to elevate the taste of a dish without a high point penalty.
Comparison of Sliced Cheeses on WW
| Cheese Type | Serving Size | Approximate WW Points | Notes |
|---|---|---|---|
| Sargento Ultra Thin Swiss | 1 slice (approx. 9g) | 1-2 points | A great low-point option for sandwiches. |
| Velveeta Singles | 1 slice (35-45 calories) | 1-2 points | Point value varies by package; check your specific brand. |
| Kraft Singles (Regular) | 1 slice | 2 points | A classic American cheese, with a moderate point value. |
| Kraft 2% Deli Deluxe | 1 slice | 2 points | A step up in flavor from regular singles for the same points. |
| Boar's Head American | 1 slice (deli thin) | Often 2 points | Weighing is recommended as deli slices vary in thickness. |
| Standard Block Cheddar | 1 oz (28g) | 5 points | High in points but full of flavor; best used sparingly. |
Tracking Cheese in the WW App
Accurately tracking cheese is simple with the WW app. For most packaged cheeses, you can use the barcode scanner to find the exact point value for a given serving. If a food doesn't have a barcode or if you're measuring a specific quantity, you can search for it directly in the app. Using a food scale to weigh out your portion is the most precise way to log points, especially when dealing with higher-point full-fat cheeses or smaller quantities. You can either enter the number of grams or manually calculate the point value if you have the nutritional information. The app's calculator feature makes this process easy.
Conclusion: Making Cheese Fit Your WW Journey
Whether you're enjoying a simple slice on a sandwich or a sprinkle on a salad, knowing how many points is a slice of cheese on Weight Watchers is the key to incorporating this beloved food into your diet. With a bit of knowledge and some strategic choices, you can find tasty, lower-point alternatives that help you stay within your daily and weekly point budget. The variety of options, from thin-sliced Swiss to creamy Laughing Cow wedges, proves that you don't have to give up cheese entirely to succeed on Weight Watchers. By tracking accurately and choosing wisely, you can enjoy the flavor of cheese while achieving your wellness goals. Remember, tools like a food scale and the WW app are your best allies in this journey. Weight Watchers: Points in cheese—Everything you need to know about eating ...
