Fruits
With the new Weight Watchers®, the PointsPlus®* for fruits and vegetables are 0 PointsPlus®*!
PLEASE NOTE: Not ALL fruits and vegetables should be considered 0 PointsPlus®* as some of them may be in the "starchy" category. This may include fruits such as plaintains and breadfruit. And vegetables such as potatoes, sweet potatoes, yams, corn and peas. Please see below for the values for all starchy fruits.
*Weight Watchers® Points® and PointsPlus® values for Restaurants have been calculated by JustDietNow and are not endorsed by Weight Watchers International, Inc.
| Fruits | Serving Size |
Points® | PointsPlus® |
| apricot | 1 | 0 | 0 |
| apple | 1 | 1 | 0 |
| apple, crab | 1 (1 oz) | 0 | 0 |
| apple, crab, sliced | 1/2 cup | 1 | 0 |
| apple, Mammy (Jamaican), peeled | 3 oz | 1 | 0 |
| apple, peeled | 1 | 1 | 0 |
| apple, Rose | 1 (4 oz) | 1 | 0 |
| apple, sugar (sweetsop), peeled | 4 oz | 1 | 0 |
| apples, dried, stewed, with added sugar | 1/3 cup | 1 | 1 |
| apples, dried, stewed, without added sugar | 1/3 cup | 1 | 1 |
| applesauce, canned, sweetened, with salt | 1/3 cup | 1 | 0 |
| applesauce, canned, sweetened, without salt | 1/3 cup | 1 | 0 |
| applesauce, Gravenstein, canned, unsweetened | 1/3 cup | 0 | 0 |
| apricot | 1 | 0 | 0 |
| apricot, halved | 1/2 cup | 0 | 0 |
| apricot, slilced | 1/2 cup | 0 | 0 |
| apricots, canned in water | 1/2 cup | 0 | 0 |
| apricots, canned in water, peeled | 1/2 cup | 0 | 0 |
| apricots, dried | 1 | 0 | 1 |
| apricots, dried, chopped | 2 tbsp | 1 | 1 |
| apricots, dried, stewed | 1/3 cup | 1 | 1 |
| avocado | 1/4 cup | 1 | 0 |
| avocado, California | 1/5 of medium | 0 | 0 |
| avocado, cubed | 2 tbsp | 1 | 0 |
| avocado, Florida | 1/4 of medium | 2 | 0 |
| avocado, pureed | 2 tbsp | 1 | 0 |
| avocado, sliced | 1 tbsp | 0 | 0 |
| avocado salsa | 1 oz | 0 | 0 |
| banana | 1 large (8″) | 2 | 0 |
| banana | 1 extra large (9″) | 2 | 0 |
| banana, dried | 1 | 4 | 4 |
| banana, dried, powdered | 1 tbsp | 0 | 1 |
| banana, green, fried | 1 | 3 | 3 |
| banana, mashed | 1/3 cup | 1 | 0 |
| banana pureed | 2 oz | 1 | 0 |
| banana, red | 3 oz | 1 | 0 |
| banana, sliced | 1/3 cup | 1 | 0 |
| banana, yellow | 1 extra small (6″) | 1 | 0 |
| banana, yellow | 1/2 of medium (7″) | 1 | 0 |
| banana, yellow | 1 medium (7″) | 1 | 0 |
| banana chips, dried, Melissa's | 0.5 oz | 2 | 2 |
| banana flakes | 1 tbsp | 0 | 0 |
| banana melon | 3 oz | 0 | 0 |
| blackberries | 1 cup | 1 | 0 |
| blackberries, frozen, unsweetened | 1/2 cup | 0 | 0 |
| blueberries | 1/2 cup | 0 | 0 |
| blueberries, frozen | 4 oz | 1 | 0 |
| breadfruit | 1/4 cup | 1 | 1 |
| breadfruit, seeds, cooked | 1 oz | 1 | 1 |
| breadfruit, seeds, raw | 1 oz | 1 | 1 |
| cantaloupe, balled | 1 cup | 1 | 0 |
| cantaloupe, cubed | 1 cup | 1 | 0 |
| cantaloupe, diced | 1 cup | 1 | 0 |
| cantaloupe, wedged | 1/8 of small | 0 | 0 |
| cantaloupe, wedged | 1/8 of medium | 0 | 0 |
| cantaloupe, wedged | 1/8 of large | 1 | 0 |
| casaba, cubed | 1 cup | 1 | 0 |
| casaba, wedged | 1/10 of melon | 1 | 0 |
| cherimoya, whole, without skin and seeds | 1/8 | 1 | 0 |
| cherries, Barbados | 1/2 cup | 0 | 0 |
| cherries, Barbados | 1 cup | 0 | 0 |
| cherries, Bing, dried | 2 tsp | 1 | 1 |
| cherries, black, canned, drained | 1/4 cup | 1 | 0 |
| cherries, dark, sweet, pitted | 1 oz | 0 | 0 |
| cherries, groundcherries | 1/2 cup | 0 | 0 |
| cherries, Maraschino, green, canned | 1 | 0 | 0 |
| cherries, Maraschino, red, with stems | 1 | 0 | 0 |
| cherries, red , sour, canned in water | 1/2 cup | 1 | 0 |
| cherries, red, sour, freeze dried | 0.5 oz | 1 | 1 |
| cherries, red, sour, frozen, unsweetened | 1/2 cup | 1 | 0 |
| cherries, sour | 1/2 cup | 1 | 0 |
| cherries, Surinam (pitanga) | 1/2 cup | 1 | 0 |
| cherries, Surinam (pitanga) | 1 cup | 1 | 0 |
| cherries, sweet | 1/4 cup | 0 | 0 |
| cherries, sweet | 10 | 0 | 0 |
| cherries, sweet | 1/2 cup | 1 | 0 |
| cherries, sweet, canned in water | 1/2 cup | 1 | 0 |
| cherries, sweet, frozen | 1/2 cup | 1 | 0 |
| cherries, sweet, Montmorency | 3 oz | 1 | 0 |
| cherries, tart, dried | 2 tbsp | 0 | 1 |
| cherries, tart, dried, pitted | 2 tbsp | 1 | 1 |
| cherries, tart, Montmoency | 2 tbsp | 1 | 0 |
| cherries, tart, red, dried, pitted | 2 tbsp | 1 | 1 |
| cherries, West Indian | 1/2 cup | 0 | 0 |
| cherries, West Indian | 1 cup | 0 | 0 |
| clementine, mandarin orange | 1 | 0 | 0 |
| coconut, dried, Melissa's | 2 tsp | 1 | 1 |
| cranberries | 1 cup | 0 | 0 |
| cranberries, chopped | 1/2 cup | 0 | 0 |
| cranberries, dried | 2 tbsp | 1 | 1 |
| cranberries, dried, with orange bits | 2 tbsp | 1 | 1 |
| cranberries, frozen | 1 cup | 0 | 0 |
| cranberry bits, dried | 2 tbsp | 1 | 1 |
| cranberry-orange relish | 2 tbsp | 1 | 0 |
| cranberry sauce, canned, sweetened | 1/2 slice | 2 | 0 |
| currants, black, dried | 2 tbsp | 1 | 1 |
| currants, black, European | 1/2 cup | 0 | 0 |
| currants, dried, Melissa's | 2 tsp | 1 | 1 |
| currants, dried, zante | 2 tbsp | 1 | 1 |
| currants, red | 1/2 cup | 0 | 0 |
| currants, stewed, with sugar | 1/4 cup | 1 | 0 |
| currants, stewed, without sugar | 1/2 cup | 0 | 0 |
| currants, white | 1/2 cup | 0 | 0 |
| date, Chinese | 1 oz | 0 | 0 |
| date, chopped | 1 tbsp | 0 | 0 |
| date, deglet noor | 1 | 0 | 0 |
| date, deglet noor, pitted, chopped | 1 tbsp | 0 | 0 |
| date, Indian | 1 | 0 | 0 |
| date, medjool, pitted | 1 | 1 | 0 |
| date pulp, Indian | 1 tbsp | 0 | 0 |
| durian | 1 oz | 1 | 0 |
| durian, chopped | 2 tbsp | 1 | 0 |
| durian, frozen | 1 oz | 1 | 0 |
| elderberries | 1/4 cup | 0 | 0 |
| elderberries, canned | 2 tbsp | 0 | 0 |
| elderberries, cooked | 2 tbsp | 0 | 0 |
| feijoa | 1 | 0 | 0 |
| feijoa, pureed | 1/4 cup | 0 | 0 |
| fig | 1 small | 0 | 1 |
| fig | 1 medium | 1 | 1 |
| fig | 1 large | 1 | 1 |
| fig, Barbary | 2 oz | 0 | 1 |
| fig, dried | 2 tbsp | 1 | 1 |
| fig, dried | 1 oz | 1 | 1 |
| fig, dried, Callmyrna, Melissa's | 2 tsp | 1 | 1 |
| figs, canned, Kadota | 1 | 0 | 1 |
| figs, canned, undrained | 1/4 cup | 0 | 1 |
| fruit cocktail, canned, natural style | 1/4 cup | 1 | 0 |
| fruit cocktail, canned, with fruit juice | 1/2 cup | 1 | 0 |
| fruit cocktail, canned, with water | 1/2 cup | 1 | 0 |
| fruit mix, dried | 1 oz | 0 | 1 |
| fruit salad, canned, with water | 1/2 cup | 1 | 0 |
| fruit salad, fresh, with citrus | 1/2 cup | 1 | 0 |
| fruit salad, fresh, without citrus | 1/2 cup | 1 | 0 |
| fruit salad, with walnuts | 0.5 oz | 1 | 0 |
| gooseberries | 1 cup | 1 | 0 |
| gooseberries, Cape (groundcherries) | 1 cup | 1 | 0 |
| grapefruit | 1/2 of medium | 0 | 0 |
| grapefruit, pink | 1/2 of small | 0 | 0 |
| grapefruit, pink | 1/2 of medium | 1 | 0 |
| grapefruit, pink | 1/2 of large | 1 | 0 |
| grapefruit, pink, sections | 1/2 cup | 1 | 0 |
| grapefruit, pink, sections, canned in water | 1/2 cup | 1 | 0 |
| grapefruit, pink California, sections | 4 oz | 1 | 0 |
| grapefruit, red | 1/2 small | 0 | 0 |
| grapefruit, red | 1/2 medium | 1 | 0 |
| grapefruit, red | 1/2 large | 1 | 0 |
| grapefruit, red, sections | 1/2 medium | 1 | 0 |
| grapefruit, red, sections | 1/2 cup | 1 | 0 |
| grapefruit, red, sections, canned in water | 1/2 cup | 1 | 0 |
| grapefruit, white | 1/2 medium | 1 | 0 |
| grapefruit, white | 1/2 large | 1 | 0 |
| grapefruit, white, sections | 1/2 cup | 1 | 0 |
| grapes, black | 1/2 cup | 1 | 0 |
| grapes, champagne | 1/2 cup | 1 | 0 |
| grapes, concord | 1 cup | 1 | 0 |
| grapes, Euopean, green | 1/2 cup | 1 | 0 |
| grapes, Euopean, red | 1/2 cup | 1 | 0 |
| grapes, green | 1/2 cup | 1 | 0 |
| grapes, red | 1/2 cup | 1 | 0 |
| grapes, slip skin | 1/2 cup | 1 | 0 |
| grapes, Thompson, seedless | 1/2 cup | 1 | 0 |
| grapes, Thompson, seedless, canned in water | 1/2 cup | 1 | 0 |
| grapes, Tokay | 1/2 cup | 1 | 0 |
| guava | 1 | 1 | 0 |
| guava, Brazilian | 1 | 0 | 0 |
| guava, Brazilian, pureed | 1/4 cup | 0 | 0 |
| guava, pineapple | 1 | 0 | 0 |
| guava, pineapple, pureed | 1/4 cup | 0 | 0 |
| guava, pink, pureed | 2 oz | 1 | 0 |
| guava, strwberry | 5 ea | 0 | 0 |
| guava, strawberry, pureed | 1/4 cup | 0 | 0 |
| guava paste | 0.5 oz | 1 | 0 |
| guavasteen | 1 | 0 | 0 |
| guavasteen, pureed | 1/4 cup | 0 | 0 |
| honeydew, balled | 1 cup | 1 | 0 |
| honeydew, diced | 1 cup | 1 | 0 |
| honeydew, wedged | 1/8 of small | 1 | 0 |
| honeydew, wedged | 1/8 of medium | 1 | 0 |
| jackfruit, dried | 1/4 cup | 0 | 1 |
| jackfruit, sliced | 1/3 cup | 1 | 0 |
| jujube | 1 oz | 0 | 0 |
| jujube, dried | 0.5 oz | 1 | 1 |
| kiwifruit (Chinese gooseberry), dried | 0.5 oz | 0 | 1 |
| kiwifruit (Chinese gooseberry), peeled | 1 small | 0 | 0 |
| kiwifruit (Chinese gooseberry), peeled | 1 medium | 1 | 0 |
| kiwifruit (Chinese gooseberry), peeled | 1 large | 1 | 0 |
| kumquat | 3 oz | 0 | 0 |
| kumquats, canned | 1 oz | 1 | 0 |
| lemon | 1 medium | 0 | 0 |
| lemon peel | 1 tbsp | 0 | 0 |
| lemon peel, dried, Melissa's | 1-1/2 tsp | 0 | 1 |
| lime | 1 | 0 | 0 |
| lime peel | 1 tsp | 0 | 0 |
| loganberries | 1 cup | 1 | 0 |
| loquat | 6 small | 1 | 0 |
| loquat | 5 medium | 1 | 0 |
| loquat | 3 large | 0 | 0 |
| loquat, canned | 2 oz | 1 | 0 |
| loquat, cubed | 1/2 cup | 1 | 0 |
| lychee (litchi) | 6 | 1 | 0 |
| lychee (litchi) | 1/2 cup | 1 | 0 |
| lychee (litchi), dried | 5 | 1 | 1 |
| mango | 1/2 | 1 | 0 |
| mango, dried, chips | 0.5 oz | 1 | 1 |
| mango, dried, slices | 0.5 oz | 1 | 1 |
| mango, freeze dried | 0.5 oz | 1 | 1 |
| mangosteen | 2 oz | 1 | 0 |
| mulberries | 4 oz | 1 | 0 |
| mulberries | 1 cup | 1 | 0 |
| muskmelon, balled | 1 cup | 1 | 0 |
| nectarine | 1 medium | 1 | 0 |
| nectarine, sliced | 1/2 cup | 0 | 0 |
| oheloberries | 3 oz | 0 | 0 |
| oheloberries | 1 cup | 0 | 0 |
| orange | 1 small (2-3/8″) | 1 | 0 |
| orange | 1 large (3-1/16″) | 1 | 0 |
| orange, blood | 1 medium | 1 | 0 |
| orange, Californian navel | 1 medium | 1 | 0 |
| orange, California navel, without membrane | 1 medium | 1 | 0 |
| orange, California Valencia | 1 (2-5/8″) | 1 | 0 |
| orange, California Valencia, without membrane | 1 | 1 | 0 |
| orange, cara cara | 1 medium | 1 | 0 |
| orange, mandarin | 1 small | 1 | 0 |
| orange, mandarin | 1 large | 1 | 0 |
| orange, mandarin, sectioned | 1/2 cup | 1 | 0 |
| orange, mandarin, canned, with juice | 1/2 cup | 1 | 0 |
| orange, moro | 1 medium | 1 | 0 |
| orange peel | 1 tbsp | 0 | 0 |
| orange peel, candied | 0.5 oz | 1 | 0 |
| orange peel, dehydrated | 0.5 oz | 0 | 0 |
| oroblanco | 1/4 | 1 | 0 |
| papaya | 1 small | 1 | 0 |
| papaya | 1/2 of medium | 1 | 0 |
| papaya | 1/2 of large | 1 | 0 |
| papaya, cubed | 1/2 cup | 0 | 0 |
| papaya, dried | 1 piece | 1 | 1 |
| papaya, mashed | 1/2 cup | 1 | 0 |
| passion fruit, purple | 1 | 0 | 0 |
| passion fruit, purple, cubed | 1/2 cup | 0 | 0 |
| peach | 1 small | 0 | 0 |
| peach | 1 medium | 1 | 0 |
| peach | 1 large | 1 | 0 |
| peaches, canned in water, undrained | 1 cup | 1 | 0 |
| peaches, canned, light with extra light syrup | 1/2 cup | 1 | 0 |
| peaches, dehydrated | 2 tbsp | 1 | 0 |
| peaches, dehydrated, stewed | 2 tbsp | 1 | 0 |
| peaches, halved, dried | 2 tbsp | 1 | 1 |
| peaches, sliced, frozen, unsweetened | 1 cup | 1 | 0 |
| peaches, sliced, frozen, with puree | 3 oz | 1 | 0 |
| peaches, sliced, peeled | 1/2 cup | 0 | 0 |
| pear | 1/2 | 1 | 0 |
| pear, Asian | 1 (2.25″) | 1 | 0 |
| pear, Bartlett | 1/2 of medium | 0 | 0 |
| pear, Bosc | 1/2 of small | 0 | 0 |
| pear, halved, dried | 2 tbsp | 1 | 1 |
| pear, prickly | 1 | 0 | 0 |
| pear, prickly, cubed | 1/2 cup | 0 | 0 |
| persimmon, Fuyu, dreid | 2 tbsp | 1 | 0 |
| persimmon, Japanese | 1/2 | 1 | 0 |
| persimmon, Japanese, dried | 1/2 | 1 | 1 |
| persimmon, native | 1 | 1 | 0 |
| pineapple | 1/4 | 1 | 0 |
| pineapple, diced | 1/2 cup | 1 | 0 |
| pineapple, extra sweet, sliced | 4 oz | 1 | 0 |
| pineapple, freeze-dried | 0.5 oz | 1 | 1 |
| pineapple, sliced | 2 slices (3.5 oz) | 1 | 0 |
| pineapple, South African | 1 baby (4 oz) | 1 | 0 |
| plantain | 1/4 of medium | 1 | 1 |
| plantain, cooked, mashed | 1/4 cup | 1 | 1 |
| plantain, fried | 2 tbsp | 1 | 2 |
| plantain, green, fried (tostones) | 1/4 cup | 1 | 2 |
| plantain, sliced, cooked | 1/4 cup | 1 | 1 |
| plantain chips | 0.5 oz | 1 | 1 |
| plum | 1 (2-1/8″) | 0 | 1 |
| plum, Caribbean June | 1 (2 oz) | 1 | 1 |
| plum, date | 1/2 (6 oz) | 1 | 1 |
| plum, java (jambolan) | 1 (4 oz) | 1 | 1 |
| plum, Indian | 1 (2 oz) | 1 | 1 |
| plum, sliced | 1/2 cup | 1 | 1 |
| plum, yellow | 1 | 0 | 1 |
| plums, purple, canned in water | 1/2 cup | 1 | 1 |
| plums, purple, canned, whole | 1/4 cup | 1 | 1 |
| pomegranate | 1/2 of 3-3/8″ | 1 | 1 |
| prunes | 0.5 oz | 0 | 0 |
| prunes | 3 medium | 1 | 0 |
| prunes | 2 large | 1 | 0 |
| prunes, Caribbean June | 0.5 oz | 1 | 0 |
| prunes, dried with rock salt | 2 tbsp | 1 | 1 |
| prunes, Japanese, dried with rock salt | 2 tbsp | 1 | 1 |
| prunes, pitted | 1/4 cup | 1 | 0 |
| prunes, pitted, bite-size | 1 oz | 1 | 0 |
| prunes, powdered | 0.5 oz | 1 | 0 |
| prunes, pureed | 0.5 oz | 1 | 0 |
| pummelo | 1/4 | 1 | 0 |
| pummelo, sectioned | 1/2 cup | 1 | 0 |
| quince | 1 | 1 | 0 |
| raisins, golden, seedless | 0.5 oz | 1 | 1 |
| raisins, golden, seedless, packed | 2 tbsp | 1 | 1 |
| raisins, purple | 1 mini box | 1 | 1 |
| raisins, purple, cooked | 1 oz | 1 | 1 |
| raisins, purple, plumped, seedless | 2 tbsp | 1 | 1 |
| raisins, purple, seedless | 0.5 oz | 1 | 1 |
| raisins, purple, seedless, packed | 2 tbsp | 1 | 1 |
| raisins, purple, seedless, unpacked | 2 tbsp | 1 | 1 |
| raisins, purple, unsulfered | 2 tbsp | 1 | 1 |
| rambutan, canned with syrup, drained | 1/2 cup | 1 | 0 |
| raspberries, black | 3 oz | 1 | 0 |
| raspberries, dried flakes | 0.5 oz | 0 | 1 |
| raspberries, freeze-dried | 0.5 oz | 0 | 1 |
| raspberries, red | 3 oz | 0 | 0 |
| raspberries, red | 1 cup | 1 | 0 |
| raspberries, red, frozen, unsweetened | 4 oz | 1 | 0 |
| rhubarb | 1 stalk | 0 | 0 |
| rhubarb, diced | 1 cup | 0 | 0 |
| rhubarb, flash-frozen, with sugar, cooked | 1/4 cup | 1 | 0 |
| roselle | 5 oz | 1 | 0 |
| rowal | 1/4 cup | 1 | 0 |
| sapodilla | 1/2 | 1 | 0 |
| sapodilla pulp | 1/4 cup | 0 | 0 |
| satsuma, mandarin | 1 | 1 | 0 |
| soursop | 1/8 | 0 | 0 |
| soursop pulp | 1/4 cup | 0 | 0 |
| starfruit (carambola) | 1 medium | 0 | 0 |
| starfruit (carambola) | 1 large | 0 | 0 |
| starfruit (carambola), cubed | 1 cup | 0 | 0 |
| starfruit (carambola), dried | 0.5 oz | 1 | 1 |
| starfruit (carambola), sliced | 1 cup | 0 | 0 |
| strawberry | 1 small | 0 | 0 |
| strawberry | 1 medium | 0 | 0 |
| strawberry | 1 large | 0 | 0 |
| strawberry | 1 extra large | 0 | 0 |
| strawberried, dried | 1/4 cup | 1 | 1 |
| strawberries, flash-frozen, cooked | 1 cup | 0 | 0 |
| strawberries, freeze-dried, diced | 0.5 oz | 0 | 1 |
| strawberries, frozen, unsweetened | 1 | 0 | 0 |
| strawberries, frozen, unsweetened | 5 oz | 0 | 0 |
| strawberries, sliced | 1 cup | 1 | 0 |
| tamarind, Spanish, pulp | 2 tbsp | 1 | 0 |
| tamarind pulp | 2 tbsp | 1 | 0 |
| tamarind pulp, dried, sweetened | 2 tbsp | 1 | 1 |
| tangelo, minneola | 1 | 1 | 0 |
| tangerine | 1 small | 1 | 0 |
| tangerine | 1 medium | 0 | 0 |
| tangerine, Ojal Pixies, sectioned | 1/2 cup | 1 | 0 |
| tangerine, sectioned | 2 oz | 0 | 0 |
| tangerines, canned with juice | 1/2 cup | 1 | 0 |
| watermelon, balled | 4 oz | 1 | 0 |
| watermelon, balled | 1 cup | 1 | 0 |
| watermelon, diced | 1 cup | 1 | 0 |
| watermelon, sliced | 10 oz | 2 | 0 |
Comments
Everyone tends to think differently on this. I tend to lean towards counting points in smoothies. Especially if you are using all those fruits in one smoothie. I'm not sure how to calculate this because weight watchers has decided to say all fruits are zero points. Thanks Weight Watchers!
-------------------------------
Anna,
as I stated above, it's tough to put a Points value on a certain amount of fruit because it's not clear as to when you should really start counting PointsPlus for fruit. You can't have 50 strawberries and really think it's 0 points. Sorry I cannot help you more on this.
-------------------------------
Joanie,
It depends on how the banana is cooked/prepared. If it's a plain banana then the value is 0 PointsPlus. But if it is dried or fried, that's a totally different situation and you have to start counting Points.
I slice up a banana and about 4 medium strawberries and a few grapes ...spray
light whip cream (0 points per serving) and then I sprinkle some cinnamon on
top.
Should I count points for that? If so, how many
www.japan-lingzhi-2daydiet.com/.../
Depending what you add in your smoothie, of course it would not be zero points. With having the honey and OJ, that's what is making it mostly 10 Points. Which is alot for a smoothie. I would say get rid of the OJ and honey and save a few points by just using fruit. But that's just my opinion anyway
Have a good one, and thanks for the suggestion on your smoothie! Does sound good!
Thanks for pointing that out. I will update the page to show 2 PointsPlus.
I wouldn't go overboard on having a smoothie with all those ingredients and thinking it is still only 0 points. I would definitely consider it a few points. But not 0. Not sure on the serving sizes/portions before you should really start counting points. I'll look into it and let ya know though.
John
John
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