For many, enjoying a glass of wine is a pleasant way to unwind, but for those following the Weight Watchers (WW) program, it requires careful consideration of the point value. Unlike many zero-point foods on WW, alcohol contains a significant number of points, often referred to as "empty calories," because it offers little to no nutritional benefit such as fiber or protein. The exact point value depends on several factors, including the type of wine and, most critically, the serving size. This guide breaks down the typical point values and offers strategies for making mindful choices.
Why Does Wine Cost So Many WW Points?
WW's points system is designed to guide members toward healthier food choices by assigning higher points to items high in calories, sugar, and saturated fat. Since alcohol is a dense source of calories with minimal nutritional upside, it carries a hefty point cost. Moreover, the alcohol content itself, and not just the calories, impacts the points calculation within the WW app. This is why manual calculation based solely on nutritional facts can be inaccurate, as the app has a specific method for factoring in the alcoholic content.
The Importance of Portion Control
One of the biggest mistakes people make is underestimating their pour size. A standard restaurant or home pour can be significantly more than the 5 oz (148ml) or 175ml used for official WW point calculations. Overpouring can quickly inflate a 4-point glass of wine into a 6 or 7-point glass without a second thought. Using a measuring cup or a specially marked WW-branded wine glass is a simple way to ensure your tracking is accurate.
WW Point Guide for Different Wines
Here is a general breakdown of typical WW point values based on a standard 175ml pour. Values can differ slightly by brand, so always verify with the WW app if possible.
Red and White Wines
Most common red and white wines, such as Cabernet Sauvignon, Merlot, Pinot Noir, Chardonnay, and Sauvignon Blanc, typically cost 4 WW points per 175ml glass. These wines have moderate calories and sugar content, making them a relatively consistent option to track. For instance, a Kirkland Malbec is known to be a consistent 4 points.
Sparkling Wines and Rosé
Champagne, Prosecco, and Rosé wines tend to be slightly higher in points. A standard 175ml glass of these sparkling varieties will generally be 5 WW points. This can be a notable difference when planning your daily allowance.
Dessert Wines and Liqueurs
Fortified or dessert wines carry a much higher point value due to their elevated sugar and alcohol content. For example, a much smaller serving size of port (50ml) is often 3 points, while sherry is typically 2 points for the same small pour.
Comparison of Common Wine Point Values
| Wine Type | Serving Size | Average WW Points | Notes |
|---|---|---|---|
| Red Wine (Standard) | 175ml | 4 | Examples: Merlot, Cabernet Sauvignon |
| White Wine (Standard) | 175ml | 4 | Examples: Chardonnay, Sauvignon Blanc |
| Sparkling Wine | 175ml | 5 | Examples: Prosecco, Champagne |
| Rosé | 175ml | 5 | Some lighter options may be lower |
| Low-Calorie/Low-ABV Wine | 148ml (5oz) | 3 | Examples: Weight Watchers' own Cense wines |
| Non-Alcoholic Wine | 148ml (5oz) | 1 | Examples: YOURS Non-Alcoholic wine |
| Dessert Wine (Port) | 50ml | 3 | High sugar and alcohol content |
Strategies for Fitting Wine into Your WW Plan
Incorporating wine into your wellness plan requires strategy. One approach is to plan ahead by allocating your daily points. Other members save up their weekly points for weekend indulgences.
Here are some tips to help you stay on track:
- Create a wine spritzer: Mix half a glass of wine with sparkling water to dilute the alcohol and stretch your drink. For example, turn a 4-point glass into two 2-point drinks.
- Seek out low-calorie or low-alcohol varieties: Certain brands, such as Skinnygirl Pinot Grigio, are specifically designed to have a lower alcohol content, bringing their point value down to 3 points per serving.
- Choose non-alcoholic options: Non-alcoholic wines, like those from Yours Non-Alcoholic, can be as low as 1 WW point per glass, offering the taste without the high point cost.
- Make smart swaps: For a special occasion, you might decide a higher-point wine is worth the trade-off. By balancing it with ZeroPoint foods throughout the rest of your day, you can still enjoy your treat. For example, swapping out a pizza dinner for a lighter meal.
Conclusion: Mindful Drinking on Weight Watchers
While alcohol, including wine, is not off-limits on Weight Watchers, it does require a mindful approach to avoid consuming a large portion of your daily points on empty calories. Standard red and white wines average 4 points, while sparkling wines typically cost 5 points per standard pour. The key to enjoying wine while on the program is being aware of serving sizes, making strategic choices, and utilizing your WW app for the most accurate tracking. By opting for low-alcohol options, wine spritzers, or simply planning your weekly points, you can still savor a glass of wine and successfully reach your weight loss goals.
For more guidance on incorporating beverages into your plan, consult the official Weight Watchers blog on alcohol: Your healthy happy-hour survival guide.
