MealNutritionLab MealNutritionLab
Official First Watch Dataset (87 Items)

First Watch Nutrition Facts & Calories

The official First Watch menu catalog comprises 87 verified items across 15 categories including Menu Items, Breakfast Items, Proteins & Meats. Calorie values range from 15 kcal up to 1290 kcal, with a menu-wide average of 608 kcal. In terms of dietary choices, 30 items contain 400 calories or fewer, while 45 options provide at least 20g of protein.

Launch First Watch Calculator

Quick Nutrition Overview

Total Menu Items 87 15 Categories
Calorie Range 15 – 1290 Avg: 608 kcal
Highest Protein Farm Stand Breakfast Tacos 52g protein
Lowest Sodium Classics 0mg sodium

Menu Categories

Jump to specific First Watch menu sections:

The Traditional Breakfast Healthier Side Sides Pancakes, Waffles & French Toast Juice Bar & Beverages Egg-Sclusives & Omelets Menu Items Beverages & Drinks Tacos, Burritos & Wraps Bowls & Meals Breakfast Items Burgers & Sandwiches Proteins & Meats Salads & Greens Desserts & Sweets

Popular First Watch Menu Items

Popular Item 780 kcal

The Traditional Breakfast

The Traditional Breakfast from First Watch

Prot 32g
Carbs 58g
Fat 48g
Sodium: 1120mg View Facts
Popular Item 520 kcal

Avocado Toast

Avocado Toast from First Watch

Prot 18g
Carbs 42g
Fat 34g
Sodium: 680mg View Facts
Popular Item 460 kcal

Million Dollar Bacon

Million Dollar Bacon from First Watch

Prot 16g
Carbs 28g
Fat 32g
Sodium: 920mg View Facts

Full First Watch Nutrition Table

Scannable nutritional breakdown across all items.

Complete Official First Watch Menu Nutrition Facts and Calorie Table
Menu Item Calories Protein Total Fat Carbs Sodium Details
The Traditional Breakfast The Traditional Breakfast from First Watch 780 kcal 32g 48g 58g 1120mg View Facts →
Avocado Toast Avocado Toast from First Watch 520 kcal 18g 34g 42g 680mg View Facts →
Million Dollar Bacon Million Dollar Bacon from First Watch 460 kcal 16g 32g 28g 920mg View Facts →
Lemon Ricotta Pancakes Lemon Ricotta Pancakes from First Watch 790 kcal 22g 28g 112g 840mg View Facts →
Power Kale Juice Power Kale Juice from First Watch 130 kcal 3g 1g 31g 65mg View Facts →
Farmhouse Skillet Hash Farmhouse Skillet Hash from First Watch 920 kcal 42g 64g 46g 1450mg View Facts →
Classics Classics from First Watch 200 kcal 22g 52g 95g 0mg View Facts →
Blueberry Lemon Cornbread Blueberry Lemon Cornbread from First Watch 1040 kcal 15g 56g 125g 0mg View Facts →
Chimichurri Steak & Eggs Hash Chimichurri Steak & Eggs Hash from First Watch 1030 kcal 44g 71g 51g 0mg View Facts →
Pineapple Express Pineapple Express from First Watch 200 kcal 0g 0g 48g 0mg View Facts →
Strawberry Tres Leches French Toast Strawberry Tres Leches French Toast from First Watch 750 kcal 21g 25g 108g 0mg View Facts →
The B.E.C. The B.E.C. from First Watch 1260 kcal 42g 90g 67g 0mg View Facts →
Healthy Turkey Healthy Turkey from First Watch 480 kcal 49g 12g 47g 0mg View Facts →
Power Wrap Power Wrap from First Watch 500 kcal 37g 11g 63g 0mg View Facts →
Steel-Cut Oatmeal Steel-Cut Oatmeal from First Watch 995 kcal 20g 36g 155g 0mg View Facts →
Sunrise Granola Bowl Sunrise Granola Bowl from First Watch 930 kcal 29g 35g 123g 0mg View Facts →
Tri-Athlete® Tri-Athlete® from First Watch 450 kcal 31g 8g 67g 0mg View Facts →
Bacado® Omelet Bacado® Omelet from First Watch 1140 kcal 45g 81g 53g 0mg View Facts →
Chile Chorizo Omelet Chile Chorizo Omelet from First Watch 1130 kcal 45g 79g 56g 0mg View Facts →
The Works Omelet The Works Omelet from First Watch 1120 kcal 48g 78g 50g 0mg View Facts →
Bacon & Egg Bacon & Egg from First Watch 400 kcal 15g 17g 47g 0mg View Facts →
Chocolate Chip Pancake Chocolate Chip Pancake from First Watch 870 kcal 14g 43g 105g 0mg View Facts →
Granola Bowl Granola Bowl from First Watch 520 kcal 19g 13g 81g 0mg View Facts →
Grilled Cheese Grilled Cheese from First Watch 810 kcal 22g 45g 75g 0mg View Facts →
Half Waffle Half Waffle from First Watch 520 kcal 5g 22g 75g 0mg View Facts →
Steel-Cut Oatmeal (Kids) Steel-Cut Oatmeal (Kids) from First Watch 300 kcal 14g 9g 45g 0mg View Facts →
Baja Turkey Burger Baja Turkey Burger from First Watch 900 kcal 46g 56g 60g 0mg View Facts →
BLTE BLTE from First Watch 1070 kcal 46g 74g 58g 0mg View Facts →
Ham and Gruyere Melt Ham and Gruyere Melt from First Watch 890 kcal 44g 53g 58g 0mg View Facts →
Market Veggie Market Veggie from First Watch 700 kcal 23g 43g 57g 0mg View Facts →
Monterey Club Monterey Club from First Watch 1070 kcal 50g 66g 72g 0mg View Facts →
Roast Beef & Havarti Roast Beef & Havarti from First Watch 1120 kcal 47g 68g 75g 0mg View Facts →
Veggie Burger Veggie Burger from First Watch 800 kcal 27g 40g 85g 0mg View Facts →
Barbacoa Breakfast Tacos Barbacoa Breakfast Tacos from First Watch 1080 kcal 49g 64g 70g 0mg View Facts →
Chickichanga® Chickichanga® from First Watch 1150 kcal 38g 73g 81g 0mg View Facts →
Elevated Egg Sandwich Elevated Egg Sandwich from First Watch 1060 kcal 26g 67g 88g 0mg View Facts →
Farm Stand Breakfast Tacos Farm Stand Breakfast Tacos from First Watch 1000 kcal 52g 54g 70g 0mg View Facts →
Barbacoa Chilaquiles Breakfast Bowl Barbacoa Chilaquiles Breakfast Bowl from First Watch 1290 kcal 52g 79g 91g 0mg View Facts →
Pesto Chicken Power Bowl Pesto Chicken Power Bowl from First Watch 650 kcal 31g 38g 52g 0mg View Facts →
Power Breakfast Bowl Power Breakfast Bowl from First Watch 860 kcal 33g 63g 42g 0mg View Facts →
Belgian Waffle Belgian Waffle from First Watch 590 kcal 2g 20g 96g 0mg View Facts →
Floridian French Toast Floridian French Toast from First Watch 820 kcal 21g 20g 142g 0mg View Facts →
French Toast French Toast from First Watch 740 kcal 19g 27g 103g 0mg View Facts →
Multigrain Pancake Multigrain Pancake from First Watch 670 kcal 10g 29g 92g 0mg View Facts →
Berry Lime Sparkler Berry Lime Sparkler from First Watch 50 kcal 0g 0g 12g 0mg View Facts →
Blood Orange Citrus Sparkler Blood Orange Citrus Sparkler from First Watch 40 kcal 0g 0g 10g 0mg View Facts →
Cold Brew Coffee Cold Brew Coffee from First Watch 15 kcal 1g 0g 3g 0mg View Facts →
Honey Caramel Crunch Iced Coffee Honey Caramel Crunch Iced Coffee from First Watch 440 kcal 8g 14g 73g 0mg View Facts →
Iced Coffee Iced Coffee from First Watch 210 kcal 9g 6g 29g 0mg View Facts →
Kale Tonic Juice Kale Tonic Juice from First Watch 130 kcal 4g 0g 32g 0mg View Facts →
Million Dollar Bloody Mary Million Dollar Bloody Mary from First Watch 220 kcal 4g 4g 11g 0mg View Facts →
Mimosa Mimosa from First Watch 260 kcal 1g 0g 38g 0mg View Facts →
Mint Mocha Iced Coffee Mint Mocha Iced Coffee from First Watch 370 kcal 8g 14g 54g 0mg View Facts →
Morning Meditation Juice Morning Meditation Juice from First Watch 140 kcal 1g 0g 36g 0mg View Facts →
OJ - Small OJ - Small from First Watch 110 kcal 2g 0g 26g 0mg View Facts →
Passion Fruit Mint Sparkler Passion Fruit Mint Sparkler from First Watch 50 kcal 0g 0g 13g 0mg View Facts →
Purple Haze Purple Haze from First Watch 230 kcal 0g 0g 61g 0mg View Facts →
Spiked Lavender Lemonade Spiked Lavender Lemonade from First Watch 250 kcal 0g 0g 32g 0mg View Facts →
Biscuits & Turkey Sausage Gravy with Eggs Biscuits & Turkey Sausage Gravy with Eggs from First Watch 950 kcal 25g 49g 99g 0mg View Facts →
Tri-Fecta Tri-Fecta from First Watch 940 kcal 21g 50g 97g 0mg View Facts →
BLT Benedict BLT Benedict from First Watch 640 kcal 24g 42g 42g 0mg View Facts →
Classic Benedict Classic Benedict from First Watch 660 kcal 42g 35g 42g 0mg View Facts →
Smoked Salmon Benedict Smoked Salmon Benedict from First Watch 570 kcal 32g 29g 43g 0mg View Facts →
Broccoli Cheddar - Bowl Broccoli Cheddar - Bowl from First Watch 240 kcal 6g 19g 10g 0mg View Facts →
Chicken & Wild Rice Soup - Bowl Chicken & Wild Rice Soup - Bowl from First Watch 160 kcal 6g 5g 22g 0mg View Facts →
Chicken & Wild Rice Soup - Cup Chicken & Wild Rice Soup - Cup from First Watch 120 kcal 5g 4g 17g 0mg View Facts →
Clam Chowder - Bowl Clam Chowder - Bowl from First Watch 370 kcal 11g 21g 32g 0mg View Facts →
Italian Wedding Soup - Bowl Italian Wedding Soup - Bowl from First Watch 130 kcal 5g 5g 12g 0mg View Facts →
Market Vegetable Soup - Bowl Market Vegetable Soup - Bowl from First Watch 100 kcal 3g 2g 17g 0mg View Facts →
Chicken Apple Sausage Chicken Apple Sausage from First Watch 180 kcal 16g 12g 4g 0mg View Facts →
Fresh Fruit Cup Fresh Fruit Cup from First Watch 80 kcal 1g 0g 21g 0mg View Facts →
Freshly Baked Blueberry Muffin Freshly Baked Blueberry Muffin from First Watch 460 kcal 6g 24g 54g 0mg View Facts →
Hardwood Smoked Bacon Hardwood Smoked Bacon from First Watch 160 kcal 6g 15g 0g 0mg View Facts →
Million Dollar Potatoes Million Dollar Potatoes from First Watch 510 kcal 8g 30g 49g 0mg View Facts →
Pork Sausage Pork Sausage from First Watch 460 kcal 12g 46g 0g 0mg View Facts →
Smoked Ham Smoked Ham from First Watch 160 kcal 20g 6g 3g 0mg View Facts →
Turkey Sausage Turkey Sausage from First Watch 220 kcal 18g 16g 0g 0mg View Facts →
Two Cage-Free Eggs Two Cage-Free Eggs from First Watch 190 kcal 13g 15g 1g 0mg View Facts →
Chicken Avocado Chop Salad Chicken Avocado Chop Salad from First Watch 770 kcal 28g 45g 68g 0mg View Facts →
Cobb Salad Cobb Salad from First Watch 820 kcal 31g 59g 43g 0mg View Facts →
Kale & Berry Salad Kale & Berry Salad from First Watch 940 kcal 30g 66g 63g 0mg View Facts →
Sweet Honey Pecan Salad Sweet Honey Pecan Salad from First Watch 980 kcal 33g 55g 91g 0mg View Facts →
Farmhouse Hash Farmhouse Hash from First Watch 1250 kcal 37g 80g 92g 0mg View Facts →
Market Hash Market Hash from First Watch 1180 kcal 33g 74g 87g 0mg View Facts →
Frittata Rustica Frittata Rustica from First Watch 760 kcal 42g 50g 38g 0mg View Facts →
Smoked Salmon & Roasted Vegetable Frittata Smoked Salmon & Roasted Vegetable Frittata from First Watch 710 kcal 39g 46g 32g 0mg View Facts →
Holey Donuts Holey Donuts from First Watch 1000 kcal 9g 51g 132g 0mg View Facts →
Interactive Combo Builder

Customize Your First Watch Meal

Mix and match First Watch items to compute exact live totals for calories, protein, carbs, fat, and sodium with personal macro targets.

Open First Watch Calculator →

Popular Nutrition Choices at First Watch

Low Calorie Picks

30 items (≤ 400 kcal)

High Protein Picks

45 items (≥ 20g Prot)

Low Carb Choices

15 items (≤ 20g Carbs)

Related Nutrition Guides

Mediterranean Diet Guide: Foods, Benefits, Meal Plan, and How to Get Started

Learn how the Mediterranean diet works, which foods to eat and limit, its potential health benefits, and how to start with a practical 7-day meal plan.

High Protein Foods: Best Protein-Rich Foods for a Healthy and Balanced Diet

Discover the best high protein foods, including chicken, fish, eggs, dairy, beans, lentils, tofu, and other healthy protein sources.

First Watch Nutrition – Frequently Asked Questions

What is the lowest calorie option at First Watch?

The lowest calorie verified item at First Watch is the Cold Brew Coffee, containing 15 calories and 1g of protein.

Which First Watch menu item has the most protein?

The Farm Stand Breakfast Tacos offers the highest protein count on the First Watch menu, providing 52g of protein for 1000 calories.

What is the average calorie count of a First Watch menu item?

Across all 87 verified menu items, First Watch foods average 608 calories, 21.7g protein, 33.5g fat, and 58mg sodium per serving.

Are there healthy or high-protein options at First Watch?

Yes. The First Watch dataset includes 45 high-protein items (20g+ protein) and 30 low-calorie items (400 kcal or fewer). Use our interactive calculator to find specific macro-friendly meals.

Topical Cluster & Related Tools

First Watch Related Nutrition Tools & Guides

Build custom meal combinations, solve macros, and explore nutritional analysis for First Watch.

All 182 Calculators→
⚡ Interactive Tool Launch →

First Watch Nutrition Calculator & Macro Builder

Primary entity match: First Watch; Direct child node: First Watch Nutrition Calculator & Macro Builder; Shared category cluster (restaurants); Nutrient alignment: calories, protein, carbs, fat; 3 shared tags

First Watch Nutrition Calculator & Macro Builder→
⚡ Interactive Tool Launch →

54th Street Grill & Bar Nutrition Calculator & Macro Builder

Shared category cluster (restaurants); Nutrient alignment: calories, protein, carbs, fat; 1 shared tags

54th Street Grill & Bar Nutrition Calculator & Macro Builder→
📖 Editorial Guide Read →

Mediterranean Diet Guide: Foods, Benefits, 7-Day Meal Plan, and Grocery List

Nutrient alignment: fat; Shared search intent (informational)

Mediterranean diet meal plan & guide→
📖 Editorial Guide Read →

High-Protein Foods Guide: Best Protein Sources for Muscle, Weight Loss, and Health

Nutrient alignment: calories, protein; Shared search intent (informational)

high-protein foods guide→
🥗 Diet Category Hub Explore →

Best High Protein Fast Food Options (> 20g Protein)

Sibling node in same silo; Nutrient alignment: calories, protein; 1 shared tags

high-protein fast food meals (>20g)→
🥗 Diet Category Hub Explore →

Best Low Calorie Fast Food (< 400 kcal Orders)

Sibling node in same silo; Nutrient alignment: calories, fat; 1 shared tags

low-calorie fast food orders (<400 kcal)→
Active Corporate Disclosure

Nutrition Information Source & Verification

Audited against primary restaurant disclosures & FDA 21 CFR § 101.9 nutritional standards.

Methodology Editorial Policy
Information Source
🏛️
Official First Watch Corporate Disclosures
Last Verified
🗓️
2026-08-01
Data Updated
🔄
2026-08-01
Audit Authority
🛡️
MealNutritionLab Data Desk

Direct Source Data vs. Mathematical Calculations

Direct Ingested Data

Calories, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium, Carbohydrates, Fiber, Sugar, Protein, and Serving Sizes are pulled directly from verified brand dossiers.

Standardized Calculations

% Daily Values (% DV) are computed based on FDA 2,000-calorie reference intake. Macronutrient distributions use standard 4-4-9 Atwater energy density ratios.