First Watch Menu Nutrition, Calories and Macros Guide (2026)
First Watch nutrition information makes it easy to know exactly what’s on your plate before you order. Every dish at First Watch is made fresh to order with real ingredients — no heat lamps, no microwaves, no pre-packaged shortcuts — so the calorie and macro counts reflect what you’re actually eating. Whether you track calories, aim for protein, manage carbs, or just want to eat smarter, this First Watch menu nutrition guide breaks down everything you need to know across every category on the menu. For the full First Watch menu with prices across every category, see our complete guide.
First Watch Menu Calories Overview
Most First Watch menu nutrition items have a wide calorie range based on your order and how you customize your plate. The table below gives a quick overview of different categories, so you can plan before you sit down.
| Menu Category | Calorie Range | Notes |
|---|---|---|
| Fresh Juices | 80–230 cal | Lightest drink option on the menu |
| Coffee and Cold Brew | 0–440 cal | Black coffee is zero calories |
| Sides | 70–590 cal | Fruit and greens are the lightest choices |
| Salads | 680–860 cal | Full meal portions, not side salads |
| Omelets and Frittatas | 500–780 cal | Wide range depending on fillings |
| Sweet Side Dishes | 440–1,100 cal | Belgian waffle is lightest at 440 cal |
| Sandwiches | 700–1,150 cal | Most fall between 800 and 1,000 cal |
| Hashes | 1,100–1,360 cal | Hearty skillet dishes, expect high calories |
| Breakfast Classics | 660–1,390 cal | Wide range based on customization |
First Watch Low Calorie Meals
First Watch offers low-calorie meals that stand out at casual breakfast spots. Their First Watch menu nutrition dishes focus on real food, not just lighter versions of heavier plates. Eating light here is not boring. The table below lists low calorie meals available on the First Watch menu.
| Item | Price | Calories | Why It Works |
|---|---|---|---|
| Lemon Dressed Organic Mixed Greens | $3.59 | 70 cal | The lightest item on the entire menu |
| Fresh Seasonal Fruit | $4.69 | 80 cal | Naturally sweet with no added sugar |
| Side of Sliced Avocado | $2.99 | 90 cal | Healthy fats at just 90 calories |
| Kale Tonic | $5.79 | 130 cal | Low calorie juice packed with nutrients |
| Chicken Apple Sausage Patty | $4.89 | 180 cal | Lowest calorie protein side on the menu |
| Smoked Ham | $4.89 | 160 cal | Lean protein at a very low calorie count |
| Turkey Sausage | $4.89 | 220 cal | Leaner sausage option compared to pork |
| Power Wrap | $11.29 | 500 cal | Most filling low calorie full meal option |
| Tri-Athlete | $13.29 | 450 cal | Balanced and satisfying at just 450 calories |
| Pesto Chicken Quinoa Bowl | $12.49 | 650 cal | Light bowl that keeps you full for hours |
| Steel Cut Oatmeal | $10.99 | 990 cal | A warm, filling whole grain option with 20g of protein for sustained energy |
| Cobb Salad | $12.29 | 820 cal | Lightest full salad option on the menu |
Best Low Calorie Picks
- The Power Wrap and the Tri-Athlete are the two best low calorie full meals on the First Watch menu nutrition guide because both keep you full.
First Watch High Protein Breakfast
You can enjoy a high-protein breakfast at First Watch. Understanding First Watch menu nutrition helps you identify which dishes deliver the most protein per calorie. The kitchen uses cage-free eggs in almost every dish. The table below shows the best high-protein breakfast options.
| Item | Price | Calories | Protein Estimate |
|---|---|---|---|
| Chickichanga | $13.49 | 1,150 cal | 38g protein |
| Farmhouse Hash | $13.79 | 1,250 cal | 37g protein |
| The Works Omelet | $13.79 | 1,120 cal | 48g protein |
| Barbacoa Breakfast Tacos | $12.99 | 1,080 cal | 49g protein |
| Tri-Athlete | $13.29 | 450 cal | 31g protein |
| Bacado Omelet | $13.79 | 1,140 cal | 45g protein |
| Power Breakfast Quinoa Bowl | $12.49 | 860 cal | 33g protein |
| Healthy Turkey | $12.99 | 480 cal | 49g protein |
| Traditional Breakfast | $12.99 | 930–1,390 cal | 25–35g protein |
Best High Protein Picks
- The Tri-Athlete is the best high protein and low calorie combination on the entire menu, making it the go-to order for fitness-focused diners.
First Watch Menu Macros
The First Watch menu nutrition macros breakdown changes a lot based on your dish. The table below shows an estimated breakdown for popular items in different categories. These numbers are based on standard ingredient portions. Use them as a guide, not exact values, since macros can vary by location and preparation.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tri-Athlete | 450 cal | 31g | 67g | 8g |
| Power Wrap | 500 cal | 37g | 42g | 16g |
| Pesto Chicken Quinoa Bowl | 650 cal | 31g | 52g | 38g |
| Cobb Salad | 820 cal | 31g | 43g | 59g |
| Farmhouse Hash | 1,250 cal | 37g | 92g | 80g |
| Lemon Ricotta Pancakes | 1,250 cal | 23g | 170g | 53g |
| Chickichanga | 1,150 cal | 38g | 81g | 73g |
| Belgian Waffle | 590 cal | 2g | 96g | 20g |
| French Toast | 740 cal | 19g | 103g | 26g |
How to Read First Watch Macros
For guests on specific nutrition plans, a few simple rules clarify the macro breakdown across the menu.
- High protein, low carb options like the Cobb Salad fit well for low carb or keto diets. It offers solid protein with low carbohydrate content.
- High carb dishes such as pancakes, French toast, and waffles are best for active mornings. They provide quick energy since their carbohydrate content is much higher than the protein.
- Balanced options like the quinoa bowls provide protein, carbs, and fat together. They work well for most balanced diet approaches without going to extremes.
First Watch Sodium Information
Sodium often surprises guests at First Watch. Many dishes, especially the hashes, omelets with multiple fillings, and classic breakfast plates, have over 1,000 mg of sodium per serving. This amount is a significant portion of the daily recommended limit of 2,300 mg for most adults.
| Item | Sodium Estimate |
|---|---|
| Farmhouse Hash | 1,800mg approx |
| Chickichanga | 1,600mg approx |
| Traditional Breakfast | 1,200–1,800mg approx |
| Cobb Salad | 1,100mg approx |
| Pesto Chicken Quinoa Bowl | 900mg approx |
| Tri-Athlete | 750mg approx |
| Fresh Seasonal Fruit | Under 50mg |
| Fresh Pressed Juices | Under 100mg |
Watching your sodium? Most adults have a daily recommended limit of 2,300 mg. A single high-sodium dish here can use up more than half of that in one sitting, so consider pairing it with a low-sodium side like fresh fruit, or asking staff about lighter preparation options.
First Watch Keto Friendly Options
Sticking to a keto diet at First Watch is easy. The First Watch menu nutrition data offers many high-fat, high-protein, low-carb choices. Most meals have under 20 to 30 grams of net carbs. The trick is knowing which dishes to choose as they are and which need a tweak. For example, swap toast for fresh fruit or ask for no potatoes.
| Item | Price | Calories | Net Carbs | Keto Friendly |
|---|---|---|---|---|
| Hardwood Smoked Bacon | $5.49 | 160 cal | 0g | Naturally keto |
| Smoked Ham | $4.89 | 160 cal | 3g | Naturally keto |
| Chicken Apple Sausage Patty | $4.89 | 180 cal | 4g | Naturally keto |
| Turkey Sausage | $4.89 | 220 cal | 0g | Naturally keto |
| Side Two Eggs | $4.79 | 190 cal | 1g | Naturally keto |
| Lemon Dressed Organic Mixed Greens | $3.59 | 70 cal | 3g | Naturally keto |
| Side of Sliced Avocado | $2.99 | 90 cal | 2g | Naturally keto |
| Smoked Salmon Frittata | $13.79 | 710 cal | 8g | Naturally keto |
| Bacado Omelet | $13.79 | 1,140 cal | 11g | Keto, no toast |
| Cobb Salad | $12.29 | 820 cal | 12g | Keto, dressing on side |
| Farmhouse Hash | $13.79 | 1,250 cal | 22g | Keto, no toast |
Best Keto Picks at First Watch
- The Bacado Omelet with no toast and a side of avocado is the most satisfying keto meal according to First Watch menu nutrition data.
- A plate with two eggs, hardwood smoked bacon, and lemon dressed organic mixed greens gives you a naturally keto breakfast.
First Watch Soups Nutrition
First Watch offers a rotating selection of soups that pair well with any sandwich or salad at lunch. Each soup is made fresh, and the options change regularly. The most common choices at most locations with nutrition facts are listed below.
| Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Chicken and Wild Rice Soup (Bowl) | 160 cal | 5g | 22g | 6g | 750mg |
| Chicken and Wild Rice Soup (Cup) | 120 cal | 4g | 17g | 5g | 560mg |
| Clam Chowder (Bowl) | 240 cal | 14g | 22g | 7g | 980mg |
| Clam Chowder (Cup) | 180 cal | 11g | 16g | 5g | 730mg |
| Broccoli Cheddar (Bowl) | 240 cal | 19g | 10g | 6g | 990mg |
| Broccoli Cheddar (Cup) | 180 cal | 14g | 8g | 5g | 740mg |
| Market Vegetable Soup (Bowl) | 100 cal | 2g | 17g | 3g | 910mg |
| Market Vegetable Soup (Cup) | 80 cal | 2g | 13g | 2g | 680mg |
| Italian Wedding Soup (Bowl) | 130 cal | 5g | 12g | 5g | 1,100mg |
| Italian Wedding Soup (Cup) | 100 cal | 4g | 9g | 4g | 830mg |
Best Soup Picks at First Watch
- The Market Vegetable Soup is the lightest option at under 3g of protein, making it a good low calorie side for a lighter lunch.
- The Chicken and Wild Rice Soup is the most balanced choice in the First Watch menu nutrition soup category.
First Watch Beverages Nutrition
First Watch offers a wide drink selection. You can choose from zero-calorie black coffee and unsweetened iced tea to specialty iced coffees that are almost like dessert. Knowing the numbers helps you pick a drink that matches your nutrition goals.
| Item | Calories | Carbs | Sugar | Protein |
|---|---|---|---|---|
| Project Sunrise Coffee (Hot) | 0 cal | 0g | 0g | 0g |
| Cold Brew Coffee | 15 cal | 3g | 0g | 1g |
| Iced Coffee | 180 cal | 30g | 28g | 9g |
| Mint Mocha Iced Coffee | 350 cal | 55g | 50g | 8g |
| Honey Caramel Crunch Iced Coffee | 430 cal | 74g | 70g | 8g |
| Herbal Tea | 0 cal | 0g | 0g | 0g |
| Unsweetened Iced Tea | 0 cal | 1g | 0g | 0g |
| Sweetened Iced Tea | 60 cal | 15g | 14g | 0g |
| Blackberry Iced Tea | 80 cal | 19g | 17g | 0g |
| Hot Chocolate | 250 cal | 23g | 46g | 1g |
| Orange Juice (Small) | 110 cal | 26g | 21g | 2g |
| Apple Juice (Small) | 110 cal | 28g | 28g | 0g |
| Cranberry Juice (Small) | 110 cal | 28g | 28g | 0g |
| Coke | 100 cal | 27g | 27g | 0g |
| Diet Coke | 0 cal | 0g | 0g | 0g |
| Sprite | 90 cal | 26g | 26g | 0g |
| Coke Zero | 0 cal | 0g | 0g | 0g |
| San Pellegrino | 0 cal | 0g | 0g | 0g |
| Low Fat Milk (Small) | 100 cal | 12g | 13g | 8g |
First Watch Eggs Benedict Nutrition
First Watch sometimes features Benedict-style dishes as seasonal specials. When they are available, the nutrition breakdown for the classic versions is as follows.
| Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Classic Benedict | 660 cal | 32g | 36g | 42g | 2,035mg |
| BLT Benedict | 640 cal | 40g | 36g | 24g | 1,065mg |
| Smoked Salmon Benedict | 570 cal | 27g | 38g | 32g | 1,495mg |
Full Macro Breakdown for Popular Items
For guests tracking macros like saturated fat, cholesterol, fiber, and added sugars, the table below shows the most searched items across all categories at First Watch.
| Item | Cal | Fat | Sat Fat | Chol | Sodium | Carbs | Fiber | Sugar | Protein |
|---|---|---|---|---|---|---|---|---|---|
| Power Wrap | 500 | 11g | 3g | 25mg | 950mg | 63g | 5g | 19g | 37g |
| Tri-Fecta | 940 | 42g | 18g | 475mg | 1,390mg | 97g | 2g | 56g | 18g |
| Farmhouse Hash | 1,250 | 80g | 24g | 470mg | 2,950mg | 92g | 14g | 26g | 37g |
| Chickichanga | 1,150 | 73g | 27g | 365mg | 3,330mg | 81g | 11g | 15g | 38g |
| Lemon Ricotta Pancakes | 1,250 | 53g | 24g | 335mg | 1,630mg | 170g | 5g | 92g | 23g |
| Pesto Chicken Quinoa Bowl | 650 | 38g | 6g | 90mg | 1,350mg | 52g | 7g | 3g | 31g |
| Cobb Salad | 820 | 59g | 16g | 285mg | 1,590mg | 43g | 12g | 10g | 31g |
| Bacado Omelet | 1,140 | 83g | 29g | 835mg | 1,325mg | 62g | 11g | 27g | 45g |
| Monterey Club | 1,070 | 66g | 17g | 125mg | 2,545mg | 72g | 10g | 8g | 50g |
| BLTE | 1,070 | 78g | 23g | 505mg | 1,525mg | 76g | 15g | 18g | 44g |
| Million Dollar Bacon | 250 | 15g | 5g | 30mg | 380mg | 22g | 0g | 21g | 7g |
| Hardwood Smoked Bacon | 160 | 15g | 5g | 30mg | 370mg | 0g | 0g | 0g | 6g |
| Fresh Seasonal Fruit | 80 | 0g | 0g | 0mg | 0mg | 21g | 2g | 16g | 1g |
| Steel Cut Oatmeal | 990 | 35g | 6g | 82mg | 405mg | 155g | 11g | 73g | 20g |
← Swipe to see full breakdown →
First Watch Nutrition Information Online
First Watch shares full First Watch menu nutrition data on their website. You can find calories, fat, carbs, protein, sodium, and allergen info for each item at firstwatch.com/nutrition-and-allergens. The online tool lets you customize dishes by changing or removing ingredients. You can see how nutrition values change in real time. For guests who want to check nutrition on the go, the First Watch app shows nutrition info for most menu items.
Website Nutrition Tool
Look up calories, fat, carbs, protein, sodium, and allergens for every item. Customize any dish by adding or removing ingredients and watch the numbers update in real time.
First Watch App
Check nutrition info on the go for most menu items right from your phone, making it easy to plan your order before you sit down.
See exact nutrition and allergen data for every dish, customized to your order, at firstwatch.com/nutrition-and-allergens
Open Nutrition ToolSmart Ordering Tips for Nutrition at First Watch
You can enjoy your favorite dishes at First Watch while making healthier choices. It’s all about simple swaps that can make a big difference. These smart swaps make First Watch menu nutrition work in your favor without sacrificing taste.
-
01
Swap seasoned potatoes for fresh seasonal fruit to save about 240 calories on your breakfast plate.
-
02
Ask for dressing on the side with any salad. You can control the fat and calorie content without losing flavor.
-
03
Choose turkey sausage over pork sausage and cut calories from 460 to 220, keeping protein levels similar.
-
04
Request egg whites instead of whole eggs in omelets or scrambles. This reduces fat significantly while keeping protein nearly the same.
-
05
Order cold brew or black coffee instead of flavored iced coffee and save 300 to 400 calories on your drink alone.
-
06
Pair a lighter entree like the Tri-Athlete or Power Wrap with fresh juice instead of a specialty coffee.
Frequently Asked Questions
Where can you find First Watch menu nutrition information?
First Watch menu nutrition data is available at firstwatch.com/nutrition-and-allergens, which includes calories, fat, carbs, protein, and allergen details for every menu item with a real-time customization tool.
What is the lowest calorie meal at First Watch?
The lowest calorie meal options are the Tri-Athlete, Power Wrap, and Morning Market Veggie Omelet, all sitting at around 500 calories.
What is the highest protein breakfast at First Watch?
The Chimichurri Steak and Eggs Hash at an estimated 45g of protein is the highest protein dish, followed by the Chickichanga at around 40g and the Farmhouse Hash at around 38g.
Does First Watch show macros on their menu?
Yes, First Watch provides full macro information including protein, carbs, and fat on their official website nutrition tool at firstwatch.com/nutrition-and-allergens.
Is First Watch good for high protein diets?
Yes, First Watch menu nutrition has strong high protein options including hash skillets, omelets, and protein sides like bacon, ham, and turkey sausage.
How many calories are in First Watch pancakes?
A single multigrain pancake starts at around 520 calories and goes up depending on toppings.
Can you eat low carb at First Watch?
Yes, omelets, hashes without toast, egg dishes with fresh fruit instead of potatoes, and fresh salads without croutons all work well for a low carb meal at First Watch.
Is First Watch keto friendly?
Yes, several dishes work well for keto including omelets with no toast, hashes, bacon, eggs, smoked ham, and salads with dressing on the side.
How much sodium is in First Watch food?
Sodium varies widely across the menu. Lighter dishes like the Tri-Athlete and quinoa bowls sit around 750 to 1,350mg while heavier dishes like the Chickichanga and Farmhouse Hash can reach 2,950 to 3,330mg per serving.
Does First Watch use fresh ingredients?
Yes, every dish at First Watch is made fresh to order using real ingredients including cage-free eggs, quality proteins, and seasonal produce with no heat lamps or pre-packaged shortcuts.
What is the healthiest meal at First Watch?
The Tri-Athlete at 510 calories and around 30g of protein is consistently considered the most balanced and nutritious full meal on the menu.
Final Thoughts
The First Watch menu nutrition offers clear details about each meal. You can find full calorie and macro data available online before you arrive. Whether you are focused on protein, monitoring calories, managing carbs, or making a smarter choice without overthinking every bite, the menu has tasty options in every category. You won’t have to sacrifice flavor or enjoyment. The key is knowing which dishes work for your goals and which small swaps matter most. Everything in this First Watch menu nutrition guide is designed to make smart ordering as easy as possible. Browse the full First Watch menu for breakfast, lunch, kids, and seasonal pricing details.