First Watch Calorie Calculator
Build your meal and see the total calories, protein, carbs and fat. Pick items from the menu below. For full nutrition breakdowns, see the nutrition guide.
Tap any item to add it to your meal and see the running total.
All nutrition values are estimates based on standard preparation. Actual numbers may vary by location, portion size and customization. Items marked “Macros not listed” show calories only — no macro figures are published for them on thefirstmenu.com or First Watch’s official nutrition page, so none are invented here. For the most accurate data, check firstwatch.com. See the full First Watch nutrition guide for detailed breakdowns.
How to Use This First Watch Calorie Calculator
This calculator lets you build a complete First Watch meal and see the combined calorie, protein, carbohydrate and fat totals before you order. Instead of looking up each dish separately, you pick everything you plan to eat in one place and get a single number for the whole meal.
Pick a category like Lunch, Gluten Free, Breakfast Classics or Sides and tap any item to add it to your meal.
Add as many items as you want. The Your Meal panel updates the running total with every item.
Remove anything that doesn’t fit your goal, or hit Clear All and start over with a different combination.
The tool covers over 170 menu entries across 20 categories from the First Watch menu, including lunch, gluten-free options, brunch cocktails, lemonades and refreshers, breakfast plates, omelets, hashes, sandwiches, salads, bowls, soups, sides, drinks and the kids menu. Every number is based on standard preparation at First Watch restaurants, so your actual meal may differ slightly depending on location, portion size and any customization you request.
Sample Meals You Can Build
Not sure where to start? These combinations show what a typical First Watch meal looks like in terms of calories and macros. You can recreate any of them in the calculator above, or use them as a starting point and swap items to match your own preferences.
Tri-Athlete + Cold Brew Coffee + Fresh Seasonal Fruit
The Works Omelet + Turkey Sausage + Unsweetened Iced Tea
Pesto Chicken Quinoa Bowl + Kale Tonic
The Tri-Athlete shows up in nearly every low-calorie meal combination for a reason. At 450 calories with 31 grams of protein, it leaves room for a drink and a side without pushing your total past 700. If you need more protein, the Works Omelet with a lean side like turkey sausage delivers over 60 grams in a single sitting.
The Gluten Free tab works the same way as every other tab. Pick naturally gluten-free items like the Pesto Chicken Quinoa Bowl, or items that become gluten-free with a simple swap like Avocado Toast on gluten-free bread, and the calculator totals them exactly as it does any other meal. First Watch uses shared kitchen equipment, so always tell your server about a gluten sensitivity before ordering.
Calorie Swaps That Make a Real Difference
Small changes at First Watch can cut hundreds of calories from your meal without changing what you actually enjoy eating. The swaps below are based on real menu items and their calorie counts. You can test each one in the calculator to see the exact impact on your total.
| Instead of | Try | You Save |
|---|---|---|
| Honey Caramel Crunch Iced Coffee (440 cal) | Cold Brew Coffee (15 cal) | 425 cal |
| Lemon Ricotta Pancakes (1,250 cal) | Belgian Waffle (590 cal) | 660 cal |
| Hardwood Smoked Bacon (160 cal) | Fresh Seasonal Fruit (80 cal) | 80 cal |
| Chickichanga (1,150 cal) | Power Wrap (500 cal) | 650 cal |
The biggest calorie difference on the entire First Watch menu is between drinks. A Honey Caramel Crunch Iced Coffee adds 440 calories to your meal. Switching to a Cold Brew saves 425 of those calories and still gives you caffeine. That single swap is worth more than most side dish changes combined.
For main dishes, the gap between the heaviest and lightest options is over 800 calories. The Farmhouse Hash at 1,250 calories and the Tri-Athlete at 450 calories are both filling breakfasts, but the Tri-Athlete saves you 800 calories. If you like the hash but want something lighter, the calculator lets you pair the Tri-Athlete with a protein side and a juice and still come in well under 800 total.
What to Expect Calorie-Wise at First Watch
First Watch is a made-from-scratch restaurant, not a fast food chain, so portion sizes tend to be generous. A typical breakfast plate with an entree, a side and a coffee lands between 700 and 1,200 calories depending on what you choose. That is a wide range, and it is exactly why a calculator helps.
Light breakfast or brunch — 400 to 650 calories. This usually means an omelet or a bowl like the Tri-Athlete, paired with fruit and black coffee or tea. These meals are high in protein relative to their calorie count, so they tend to keep you full longer than a sweet dish of the same size.
Standard breakfast — 700 to 1,000 calories. The Traditional Breakfast at 1,000 calories is a good benchmark. Add a side of bacon and a juice, and the total moves toward 1,200. Most guests ordering a classic egg-and-meat plate with a drink fall into this range.
Heavier brunch — 1,000 to 1,500 calories. Hashes, the Chickichanga, and stacked French toast plates are all in this territory before you add a drink. These are big, satisfying meals, but knowing the number beforehand lets you decide whether you want to save room for a side or skip the specialty coffee.
Lunch — 700 to 1,200 calories. Sandwiches and full salads at First Watch are not light. The Cobb Salad is 820 calories and the Monterey Club sandwich is 1,070 calories in the Lunch tab. Pairing a sandwich with a cup of soup instead of a bowl is one way to manage the total.
For most adults eating three meals a day, a single meal between 500 and 800 calories is a reasonable target. The calculator makes it easy to hit that range by testing different combinations before you sit down.
Frequently Asked Questions
A typical First Watch breakfast with an entree, one side and a coffee ranges from about 700 to 1,200 calories. The Traditional Breakfast with two eggs, a meat and a waffle is around 1,000 calories on its own. Lighter options like the Tri-Athlete or the Power Wrap keep a full meal closer to 500 to 650 calories including a drink and a fruit side.
The lowest calorie full meal is the Power Wrap at 500 calories. If you pair it with fresh seasonal fruit at 80 calories and a black coffee at 0 calories, the entire meal comes to 580 calories with at least 22 grams of protein. For just a side, the Lemon Dressed Mixed Greens at 70 calories is the lightest single item on the menu.
Yes. A plate of two eggs at 190 calories with a chicken apple sausage patty at 180 calories and fresh fruit at 80 calories totals 450 calories with 25 grams of protein. Add an unsweetened iced tea at 0 calories and the meal stays at 450. You can also order the Belgian Waffle at 590 calories on its own with black coffee for a lighter sweet breakfast.
The Honey Caramel Crunch Iced Coffee is the highest calorie drink at 440 calories, followed by the Mint Mocha Iced Coffee at 370 calories. Both get most of their calories from sugar. The Hot Chocolate at 250 calories and the standard Iced Coffee at 210 calories are moderate. Zero-calorie options include Project Sunrise Coffee, Herbal Tea, Unsweetened Iced Tea, Diet Coke, Coke Zero and San Pellegrino.
The calorie and macro values in this calculator are estimates based on standard preparation at First Watch. Actual numbers can vary by location, portion size, cooking method and any customizations you request. For the most precise data, check the official nutrition tool at firstwatch.com/nutrition-and-allergens, which lets you adjust individual ingredients in real time.
The Tri-Athlete at 450 calories and 31 grams of protein has the best protein-to-calorie ratio of any full meal on the menu. Adding a side of two eggs brings the total to 640 calories and 43 grams of protein. For an even higher protein count, the Works Omelet at 1,120 calories delivers 48 grams of protein and pairs well with a low-calorie side like mixed greens at 70 calories.
Yes. The Lunch tab covers sandwiches, salads and bowls from the lunch menu, including the Barbacoa Chilaquiles Breakfast Bowl. The Gluten Free tab covers naturally gluten-free items and items that become gluten-free with a swap, such as Avocado Toast on gluten-free bread and Bob’s Red Mill Grits. First Watch uses shared kitchen equipment, so it cannot guarantee any item is completely free from cross-contact — always tell your server about a gluten sensitivity before ordering.
Plan Your Meal Before You Sit Down
This calculator is here to take the guesswork out of ordering at First Watch. Whether you are counting calories, tracking protein, or just curious about what a full meal adds up to, building it in advance helps you walk in with a plan and enjoy the food without second-guessing your choices.
For complete nutrition data across every category, read the First Watch nutrition guide. To see the full menu with current prices, visit the First Watch menu. And if you are planning a gift, check out the First Watch gift card guide.