The Official ZeroPoint Cheese
Weight Watchers (WW) operates on a system where foods are assigned a Points value based on their nutritional profile, including calories, protein, saturated fat, and sugar. The ZeroPoint list consists of foods members can enjoy freely without tracking, as they are generally nutrient-dense and satisfying. When it comes to the vast world of cheese, the official list is very short and very specific: plain, non-fat cottage cheese is the only 'cheese' that qualifies as a ZeroPoint food on most standard plans.
Plain, non-fat cottage cheese is highly valued on the WW plan for several reasons. It's packed with protein, which helps promote satiety and muscle maintenance. It's also a good source of calcium, an essential mineral for bone health. This versatility makes it a perfect addition to both sweet and savory dishes. For example, it can be blended into a creamy sauce to replace higher-point alternatives or served with fruit and a drizzle of honey for a satisfying breakfast or snack.
The Nuances of 'Zero-Point' Fat-Free Cheeses
Beyond plain, non-fat cottage cheese, many members come across processed fat-free cheeses, such as shredded cheddar or mozzarella, that seem to ring up as 0 points in the WW app for a very small serving size (e.g., 2 tablespoons). It is crucial to understand the difference between a ZeroPoint food and a food that just happens to have a 0-Point value for a minuscule portion. Fat-free shredded cheese is not on the official ZeroPoint food list. As soon as you use a larger quantity, the Points add up quickly.
This is a key distinction for effective tracking. A food is only a ZeroPoint food if you can consume it without tracking the quantity. With processed fat-free cheese, exceeding the small serving size means you must track the corresponding Points. For instance, a half-cup serving might be 2 or 3 points, which can quickly consume your daily budget. For this reason, many members opt to use smaller quantities of flavorful, regular cheese instead of relying on processed fat-free versions for bulk.
Delicious Low-Point Cheese Alternatives
While fat-free cottage cheese is the only 0-point option, several other types of cheese offer great flavor with a low-to-moderate Points value, allowing you to enjoy cheese without derailing your diet. These are perfect for those who want a more traditional cheese experience and are happy to use some of their daily Points budget.
Popular Low-Point Choices
- Laughing Cow Wedges: These creamy, individually wrapped wedges are a popular choice for spreading on sandwiches or crackers, with most varieties costing just 1 to 2 points per wedge.
- Reduced-Fat Swiss and Provolone: Many brands offer reduced-fat versions of these sliced cheeses, which can range from 1 to 3 points per slice, depending on the brand and thickness.
- Part-Skim Mozzarella: Available as shredded or string cheese, part-skim mozzarella is a great option for adding to pizzas, salads, or eating as a snack. A single low-fat mozzarella stick is often 2 points.
- Parmesan: This intensely flavorful cheese can be used sparingly to add a big boost of flavor to dishes. A small sprinkle over pasta or salads can give you the taste you crave for minimal points.
Comparison of Cheese Types on Weight Watchers
| Cheese Type | Points Value (Approx.) | How to Use on WW | Considerations |
|---|---|---|---|
| Plain, Non-fat Cottage Cheese | 0 points | Eat it freely on most plans. Use as a base for creamy sauces or as a high-protein snack. | Must be plain and non-fat to qualify. Points may apply on the diabetic plan. |
| Fat-Free Shredded Cheese | 0-1+ points | Count points carefully, as a small serving is 0 points, but larger amounts add points. | Not a true ZeroPoint food. Can taste different and not melt as well. |
| Laughing Cow Wedges (Light) | 1-2 points per wedge | Perfect for portion-controlled spreading on wraps, sandwiches, or crackers. | Easy to track, satisfying, and convenient for on-the-go snacks. |
| Reduced-Fat Swiss Slice | 1-3 points per slice | Ideal for sandwiches and burgers. A flavorful, low-point alternative to full-fat options. | Point value can vary by brand and slice thickness. Check the WW app. |
| Part-Skim Mozzarella Stick | 2 points per stick | Excellent for a convenient, portion-controlled snack or to add to a salad. | Great for satisfying cheese cravings with minimal tracking effort. |
| Full-Fat Cheddar | ~4+ points per oz | Use sparingly for a bold flavor. Shred your own to use less volume and save points. | The highest-point option, requires careful portion control and tracking. |
Expert Tips for Incorporating Cheese into a WW Diet
Enjoying cheese on Weight Watchers is not about deprivation but about making smart choices. Here are some strategies:
- Embrace Portion Control: High-point cheeses like full-fat cheddar don't need to be off-limits. Using a small amount, especially a stronger-flavored variety, can provide the satisfaction you need without overspending your points.
- Grate Your Own: Shredding your own hard cheese, like Parmesan, makes a small amount seem like more, helping you use less and save points.
- Create Your Own Cheesy Sauces: Use blended plain, non-fat cottage cheese as a creamy base for sauces to replace higher-point ingredients like cream cheese or heavy cream.
- Explore Other ZeroPoint Options: Plain, non-fat Greek yogurt is another ZeroPoint dairy item that can be a great cheese or sour cream substitute in many recipes.
- Flavor Hacks: Consider adding nutritional yeast to dishes for a nutty, cheese-like flavor without any points.
What About the Diabetic Plan?
It is important to note that the ZeroPoint foods list differs for members on the WW diabetic-tailored plan. Because dairy products like cottage cheese are higher in carbohydrates, they are assigned a Points value on this specific plan. This helps members manage their blood sugar levels more effectively. If you are on the diabetic-tailored plan, consult the WW app to determine the correct Points for these items.
Conclusion: Finding the Right Balance
To answer the question, "what cheese is 0 points on Weight Watchers?", the definitive answer is plain, non-fat cottage cheese for those on the standard plan. While some other fat-free varieties may have a 0-point value for a small serving, they are not true ZeroPoint foods. By understanding the distinction between ZeroPoint and low-point, and practicing mindful portion control, you can continue to enjoy a variety of cheese and dairy products while successfully following the Weight Watchers program. Whether you stick to the zero-point options or carefully budget your points for your favorite full-fat cheeses, finding the right balance is key to long-term success. For more information, visit the official Weight Watchers ZeroPoint guide.
