First Watch Nutritional Information & PDF Guide 2026
Finding reliable First Watch nutritional information can be frustrating. Many diners want a fresh, healthy breakfast without having to guess calories, sodium or ingredients.
Unfortunately, most online sources show outdated numbers, incomplete data or confusing details, leaving users unsure about what they are really eating.
In this guide, get the latest First Watch nutritional information, calories and allergen details in one complete guide. Explore the full First Watch nutrition value & Download PDF to make smarter breakfast choices.
Which item has the lowest calories at First Watch?
The lowest-calorie options at First Watch include fresh fruit (about 150 calories) and light sides like egg whites (60 calories) or mixed greens (70 calories).
For meals, options like the Healthy Turkey omelet and steel-cut oatmeal are low in calories and still filling.
For drinks, unsweetened beverages like black coffee or iced tea have 0 calories, making them the best low-calorie choice.
First Watch Nutritional Information Guide
Get the complete First Watch Nutritional information with verified calories, macros, allergens and healthy meal tips. Make informed choices for breakfast, brunch, or any meal with ease.
See the Full First Watch Menu
Seasonal Items
Here are the Nutrition details for Seaconal items from the First Watch Nutrition Menu Guide.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Double Bacon Parmesan Hash | 1010 | 650 | 73 | 26 | 0 | 495 | 2600 | 50 | 5 | 5 | 0 | 32 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Carne Asada Breakfast Tacos | 1010 | 470 | 53 | 20 | 0 | 605 | 2150 | 69 | 13 | 7 | 1 | 54 | Egg, Milk, Soy, Wheat, Gluten |
| Cinnamon Chip Pancake Breakfast | 1470 | 800 | 90 | 50 | 0 | 595 | 1680 | 129 | 2 | 92 | 75 | 37 | Egg, Milk, Soy, Wheat, Gluten |
| Tangerine Dream | 260 | 100 | 12 | 11 | 0 | 5 | 45 | 38 | 0 | 32 | 11 | 2 | Milk, Soy |
| Cheesecake Holey Donuts with Nutella® | 1130 | 570 | 65 | 30 | 0 | 45 | 1290 | 124 | 5 | 73 | 68 | 12 | Egg, Milk, Soy, Tree Nuts, Wheat, Gluten |
| Million Dollar Bacon | 250 | 130 | 15 | 5 | 0 | 30 | 380 | 22 | 0 | 21 | 20 | 7 | N/A |
| Holey Donuts | 1000 | 450 | 51 | 24 | 0 | 25 | 1120 | 132 | 0 | 82 | 80 | 9 | Egg, Milk, Soy, Wheat, Gluten |
The Classics
These classic breakfast meals are filling and rich in flavor. They are higher in calories, fat, and sodium, so enjoy them in moderation.
We will break down the Classics Nutrition information from the First Watch Nutrition info:
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| The Traditional Breakfast | 1000 | 530 | 59 | 16 | 0 | 455 | 2630 | 81 | 8 | 23 | 19 | 30 | Egg, Milk, Soy, Wheat, Gluten |
| Tri-Fecta | 940 | 440 | 50 | 20 | 0 | 490 | 1570 | 97 | 2 | 56 | 54 | 21 | Egg, Milk, Soy, Wheat, Gluten |
| Biscuits & Turkey Sausage Gravy with Eggs | 950 | 440 | 49 | 19 | 0 | 435 | 3260 | 99 | 6 | 8 | 14 | 25 | Egg, Milk, Soy, Wheat, Celery, Gluten |
The Hits
These popular dishes are hearty and packed with protein. They are delicious but often come with higher calories and fats.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Chickichanga | 1150 | 650 | 73 | 27 | 0 | 365 | 3310 | 81 | 10 | 7 | 1 | 38 | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Barbacoa Breakfast Tacos | 1080 | 550 | 64 | 25 | 0 | 535 | 2130 | 70 | 12 | 6 | 1 | 49 | Egg, Milk, Soy, Wheat, Gluten |
| Farm Stand Breakfast Tacos | 1000 | 470 | 54 | 19 | 0 | 605 | 2290 | 70 | 13 | 5 | 1 | 52 | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Elevated Egg Sandwich | 1060 | 600 | 67 | 17 | 0 | 255 | 2780 | 88 | 8 | 9 | 5 | 26 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
The Sweet Side
Sweet breakfast options like pancakes and waffles are high in sugar. Great for a treat, but best enjoyed occasionally.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Multigrain Pancake | 670 | 260 | 29 | 12 | 0 | 130 | 860 | 92 | 2 | 55 | 52 | 10 | Egg, Milk, Soy, Wheat, Gluten |
| Lemon Ricotta Pancakes | 1250 | 470 | 53 | 25 | 0 | 335 | 1630 | 170 | 5 | 92 | 80 | 23 | Egg, Milk, Soy, Wheat, Gluten |
| Belgian Waffle | 590 | 170 | 20 | 9 | 0 | 35 | 1000 | 96 | 2 | 55 | 54 | 2 | Egg, Milk, Soy, Wheat, Gluten |
| Strawberry Tres Leches French Toast | 990 | 220 | 25 | 11 | 0 | 400 | 840 | 168 | 5 | 119 | 105 | 22 | Egg, Milk, Soy, Wheat, Gluten |
| Floridian French Toast | 820 | 170 | 20 | 6 | 0 | 390 | 580 | 142 | 8 | 85 | 59 | 21 | Egg, Milk, Wheat, Gluten |
| French Toast | 740 | 240 | 27 | 9 | 0 | 390 | 650 | 103 | 3 | 63 | 59 | 19 | Egg, Milk, Soy, Wheat, Gluten |
The Healthier Side
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Avocado Toast | 580 | 360 | 39 | 9 | 0 | 425 | 1290 | 38 | 14 | 7 | 4 | 24 | Egg, Milk, Soy, Wheat, Gluten |
| Sunrise Granola Bowl | 930 | 310 | 35 | 6 | 0 | 90 | 460 | 123 | 6 | 78 | 49 | 29 | Egg, Milk, Tree Nuts, Wheat, Gluten |
| Steel-Cut Oatmeal | 995 | 320 | 36 | 7 | 0 | 84 | 405 | 155 | 11 | 73 | 57 | 20 | Egg, Milk, Tree Nuts, Wheat, Gluten |
| A.M. Superfoods Bowl | 900 | 460 | 52 | 22 | 0 | 0 | 1085 | 95 | 18 | 48 | 31 | 22 | Tree Nuts, Wheat, Gluten |
| Power Wrap | 500 | 100 | 11 | 3 | 0 | 25 | 950 | 63 | 5 | 19 | 0 | 37 | Egg, Milk, Soy, Wheat, Gluten |
| Healthy Turkey | 480 | 105 | 12 | 4 | 0 | 50 | 1590 | 47 | 4 | 24 | 19 | 49 | Egg, Milk, Soy, Wheat, Gluten |
| Tri-Athlete | 450 | 65 | 8 | 0 | 0 | 0 | 840 | 67 | 7 | 41 | 19 | 31 | Egg, Soy, Wheat, Gluten |
Hashes
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Farmhouse Hash | 1250 | 710 | 80 | 23 | 0 | 470 | 2890 | 92 | 13 | 25 | 19 | 37 | Egg, Milk, Soy, Wheat, Gluten |
| Market Hash | 1180 | 660 | 74 | 24 | 0 | 460 | 2870 | 87 | 9 | 25 | 19 | 33 | Egg, Milk, Soy, Wheat, Gluten |
Bowls
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Power Breakfast Bowl | 860 | 550 | 63 | 16 | 0 | 470 | 1340 | 42 | 5 | 4 | 1 | 33 | Egg, Milk, Soy, Celery, Mustard |
| Pesto Chicken Power Bowl | 650 | 330 | 38 | 6 | 0 | 90 | 1350 | 52 | 7 | 3 | 0 | 31 | Egg, Milk, Soy, Celery, Mustard |
| Barbacoa Chilaquiles Breakfast Bowl | 1290 | 700 | 79 | 29 | 0 | 540 | 3300 | 91 | 14 | 8 | 3 | 52 | Egg, Milk, Soy |
Omelets
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bacado Omelet | 1140 | 710 | 81 | 29 | 0 | 835 | 1285 | 53 | 10 | 26 | 19 | 45 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Chile Chorizo Omelet | 1130 | 690 | 79 | 28 | 0 | 835 | 1445 | 56 | 11 | 27 | 20 | 45 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| The Works Omelet | 1120 | 680 | 78 | 29 | 0 | 855 | 1445 | 50 | 6 | 26 | 19 | 48 | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
Read Also: First Watch Lunch Menu With Prices
Frittatas
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Frittata Rustica | 760 | 430 | 50 | 18 | 0 | 810 | 1305 | 38 | 4 | 5 | 0 | 42 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Smoked Salmon and Roasted Vegetable Frittata | 710 | 390 | 46 | 16 | 0 | 810 | 1365 | 32 | 4 | 6 | 0 | 39 | Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard |
Benedicts
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Classic Benedict | 660 | 300 | 35 | 12 | 0 | 530 | 2035 | 42 | 4 | 9 | 3 | 42 | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| BLT Benedict | 640 | 370 | 42 | 13 | 0 | 455 | 1065 | 42 | 6 | 6 | 0 | 24 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Smoked Salmon Benedict | 570 | 250 | 29 | 9 | 0 | 455 | 1495 | 43 | 5 | 7 | 0 | 32 | Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard |
Sandwiches
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Monterey Club | 1070 | 570 | 66 | 18 | 0 | 125 | 2425 | 72 | 10 | 7 | 1 | 50 | Egg, Milk, Wheat, Gluten, Mustard |
| Market Veggie | 700 | 380 | 43 | 9 | 0 | 25 | 1045 | 57 | 11 | 14 | 8 | 23 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Roast Beef & Havarti | 1120 | 600 | 68 | 23 | 0 | 120 | 2745 | 75 | 6 | 12 | 7 | 47 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Ham and Gruyere Melt | 890 | 470 | 53 | 17 | 0 | 215 | 2375 | 58 | 5 | 15 | 11 | 44 | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| BLTE | 1070 | 650 | 74 | 21 | 0 | 505 | 1445 | 58 | 13 | 16 | 8 | 46 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Veggie Burger | 800 | 350 | 40 | 9 | 0 | 10 | 1485 | 85 | 13 | 12 | 5 | 27 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Baja Turkey Burger | 900 | 490 | 56 | 17 | 0 | 105 | 1245 | 60 | 10 | 11 | 5 | 46 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
Salads
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Kale & Berry Salad | 940 | 580 | 66 | 12 | 0 | 75 | 1290 | 63 | 12 | 13 | 0 | 30 | Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard |
| Cobb Salad | 820 | 510 | 59 | 16 | 0 | 285 | 1480 | 43 | 11 | 10 | 0 | 31 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Sweet Honey Pecan Salad | 980 | 480 | 55 | 11 | 0 | 85 | 1520 | 91 | 14 | 48 | 39 | 33 | Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard |
| Chicken Avocado Chop Salad | 770 | 390 | 45 | 9 | 0 | 70 | 1360 | 68 | 10 | 9 | 6 | 28 | Milk, Soy, Wheat, Gluten, Mustard |
Juice & Sips
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Morning Meditation | 140 | 0 | 0 | 0 | 0 | 0 | 20 | 36 | 0 | 30 | 20 | 1 | N/A |
| Kale Tonic | 130 | 0 | 0 | 0 | 0 | 0 | 30 | 32 | 2 | 20 | 0 | 4 | N/A |
| Purple Haze | 230 | 0 | 0 | 0 | 0 | 0 | 10 | 61 | 1 | 54 | 53 | 0 | N/A |
Visit Also: First Watch Juices Menu
Iced Coffee
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Original Iced Coffee | 210 | 50 | 6 | 4 | 0 | 20 | 130 | 29 | 0 | 28 | 14 | 9 | Milk |
| Mint Mocha Iced Coffee | 370 | 120 | 14 | 11 | 0 | 20 | 130 | 54 | 2 | 50 | 38 | 8 | Milk, Soy |
| Honey Caramel Crunch Iced Coffee | 440 | 130 | 14 | 11 | 0 | 25 | 270 | 73 | 0 | 70 | 57 | 8 | Milk, Soy, Tree Nuts |
Read Also: First Watch Iced Coffee Menu
Soups
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Chicken and Wild Rice Soup – Bowl | 160 | 45 | 5 | 2 | 0 | 25 | 750 | 22 | 0 | 2 | 1 | 6 | Milk, Celery |
| Chicken and Wild Rice Soup – Cup | 120 | 35 | 4 | 2 | 0 | 20 | 560 | 17 | 0 | 1 | 1 | 5 | Milk, Celery |
| Clam Chowder – Bowl | 240 | 130 | 14 | 8 | 0 | 50 | 980 | 22 | 2 | 2 | 0 | 7 | Fish, Milk, Wheat, Celery, Gluten |
| Clam Chowder – Cup | 180 | 90 | 11 | 6 | 0 | 40 | 730 | 16 | 2 | 2 | 0 | 5 | Fish, Milk, Wheat, Celery, Gluten |
| Broccoli Cheddar – Bowl | 240 | 170 | 19 | 11 | 1 | 60 | 990 | 10 | 0 | 4 | 1 | 6 | Milk, Soy, Wheat, Gluten, Mustard |
| Broccoli Cheddar – Cup | 180 | 130 | 14 | 8 | 0 | 45 | 740 | 8 | 0 | 3 | 1 | 5 | Milk, Soy, Wheat, Gluten, Mustard |
| Market Vegetable Soup – Bowl | 100 | 20 | 2 | 0 | 0 | 0 | 910 | 17 | 3 | 6 | 0 | 3 | Soy, Celery, Mustard |
| Market Vegetable Soup – Cup | 80 | 15 | 2 | 0 | 0 | 0 | 680 | 13 | 2 | 5 | 0 | 2 | Soy, Celery, Mustard |
| Italian Wedding Soup – Bowl | 130 | 40 | 5 | 2 | 0 | 10 | 1100 | 12 | 1 | 2 | 1 | 5 | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Italian Wedding Soup – Cup | 100 | 30 | 4 | 2 | 0 | 10 | 830 | 9 | 0 | 1 | 1 | 4 | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Crackers – Cup | 25 | 0 | 1 | 0 | 0 | 0 | 90 | 5 | 0 | 0 | 0 | 1 | Soy, Wheat, Gluten |
| Crackers – Bowl | 50 | 10 | 1 | 0 | 0 | 0 | 180 | 10 | 0 | 0 | 0 | 2 | Soy, Wheat, Gluten |
Boozy Drinks
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Million Dollar Bloody Mary | 220 | 35 | 4 | 2 | 0 | 5 | 860 | 11 | 0 | 7 | 5 | 4 | Fish, Celery |
| Cinnamon Toast Cereal Milk | 230 | 10 | 1 | 0 | 0 | 0 | 20 | 37 | 0 | 33 | 32 | 1 | N/A |
| Blackberry Bramble Sangria | 490 | 0 | 0 | 0 | 0 | 0 | 25 | 53 | 2 | 40 | 26 | 1 | N/A |
| Mimosa | 220 | 0 | 0 | 0 | 0 | 0 | 0 | 27 | 0 | 21 | 14 | 0 | N/A |
| Spiked Lavender Lemonade | 250 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 0 | 28 | 27 | 0 | N/A |
| Pomegranate Sunrise | 340 | 0 | 0 | 0 | 0 | 0 | 0 | 37 | 0 | 31 | 22 | 0 | N/A |
More Drinks
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Project Sunrise Coffee | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | N/A |
| Decaf Coffee | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | N/A |
| Cold Brew Coffee | 15 | 0 | 0 | 0 | 0 | 0 | 10 | 3 | 0 | 0 | 0 | 1 | N/A |
| Herbal Tea | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | N/A |
| Fresh-Brewed Iced Tea (Unsweetened) | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 1 | 0 | 0 | 0 | 0 | N/A |
| Fresh-Brewed Iced Tea (Sweetened) | 60 | 0 | 0 | 0 | 0 | 0 | 10 | 15 | 0 | 14 | 14 | 0 | N/A |
| Fresh-Brewed Iced Tea (Blackberry) | 80 | 0 | 0 | 0 | 0 | 0 | 10 | 19 | 0 | 17 | 17 | 0 | N/A |
| Hot Chocolate | 250 | 50 | 5 | 5 | 0 | 15 | 310 | 23 | 0 | 46 | 42 | 1 | Milk, Soy |
| Reduced-fat Milk | 230 | 80 | 9 | 6 | 0 | 35 | 220 | 22 | 0 | 23 | 0 | 15 | Milk |
| Chocolate Milk (Small) | 200 | 40 | 5 | 3 | 0 | 15 | 100 | 36 | 2 | 34 | 23 | 8 | Milk |
| Oat Milk (Small) | 150 | 80 | 9 | 1 | 0 | 0 | 105 | 16 | 1 | 7 | 7 | 2 | N/A |
| Oat Milk (Large) | 280 | 150 | 17 | 2 | 0 | 0 | 200 | 30 | 2 | 13 | 13 | 4 | N/A |
| 100% Cold Squeezed Orange Juice (Small) | 110 | 0 | 0 | 0 | 0 | 0 | 0 | 26 | 0 | 21 | 0 | 2 | N/A |
| 100% Cold Squeezed Orange Juice (Large) | 210 | 10 | 1 | 0 | 0 | 0 | 0 | 48 | 0 | 39 | 0 | 3 | N/A |
| Grapefruit Juice (Small) | 100 | 0 | 0 | 0 | 0 | 0 | 35 | 25 | 0 | 25 | 0 | 0 | N/A |
| Grapefruit Juice (Large) | 190 | 0 | 0 | 0 | 0 | 0 | 70 | 46 | 0 | 46 | 0 | 0 | N/A |
| Apple Juice (Small) | 110 | 0 | 0 | 0 | 0 | 0 | 35 | 28 | 0 | 28 | 0 | 0 | N/A |
| Apple Juice (Large) | 210 | 0 | 0 | 0 | 0 | 0 | 65 | 53 | 0 | 53 | 0 | 0 | N/A |
| Cranberry Juice (Small) | 110 | 0 | 0 | 0 | 0 | 0 | 15 | 28 | 0 | 28 | 0 | 0 | N/A |
| Cranberry Juice (Large) | 210 | 0 | 0 | 0 | 0 | 0 | 30 | 53 | 0 | 53 | 0 | 0 | N/A |
Kid’s Menu
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bacon & Egg | 400 | 150 | 17 | 6 | 0 | 225 | 580 | 47 | 3 | 17 | 1 | 15 | Egg, Milk, Soy, Wheat, Gluten |
| Chocolate Chip Pancake | 870 | 380 | 43 | 19 | 0 | 145 | 1050 | 105 | 3 | 67 | 63 | 14 | Egg, Milk, Soy, Wheat, Gluten |
| Half Waffle | 520 | 190 | 22 | 9 | 0 | 35 | 760 | 75 | 2 | 51 | 43 | 5 | Egg, Milk, Soy, Wheat, Gluten |
| French Toast | 590 | 220 | 25 | 9 | 0 | 210 | 550 | 76 | 2 | 55 | 46 | 13 | Egg, Milk, Soy, Wheat, Gluten |
| Grilled Cheese | 810 | 400 | 45 | 19 | 0 | 50 | 1130 | 75 | 4 | 18 | 1 | 22 | Milk, Soy, Wheat, Gluten |
| Steel-Cut Oatmeal | 300 | 80 | 9 | 3 | 0 | 35 | 290 | 45 | 6 | 11 | 1 | 14 | Wheat, Gluten |
| Granola Bowl | 520 | 120 | 13 | 2 | 0 | 5 | 360 | 81 | 7 | 30 | 15 | 19 | Milk, Tree Nuts, Wheat, Gluten |
Sides
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Million Dollar Potatoes | 460 | 220 | 25 | 6 | 0 | 20 | 2130 | 49 | 4 | 6 | 3 | 7 | Milk, Soy, Wheat, Gluten |
| Bob's Red Mill Buttered Grits | 180 | 80 | 9 | 3 | 0 | 0 | 790 | 21 | 1 | 0 | 0 | 2 | Milk, Soy |
| Bob's Red Mill Cheesy Grits | 180 | 60 | 7 | 4 | 0 | 20 | 910 | 22 | 1 | 0 | 0 | 8 | Milk |
| Seasonal Fruit | 80 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 2 | 16 | 0 | 1 | N/A |
| Fresh, Seasoned Potatoes | 320 | 130 | 14 | 1 | 0 | 0 | 1720 | 42 | 4 | 2 | 0 | 3 | N/A |
| Biscuits & Gravy | 440 | 170 | 20 | 12 | 0 | 10 | 1340 | 56 | 2 | 5 | 4 | 9 | Milk, Soy, Wheat, Celery, Gluten |
| Whole Grain Artisan Toast | 330 | 130 | 15 | 4 | 0 | 0 | 340 | 38 | 4 | 20 | 19 | 8 | Milk, Soy, Wheat, Gluten |
| English Muffin | 330 | 110 | 13 | 4 | 0 | 0 | 280 | 45 | 1 | 16 | 16 | 5 | Milk, Soy, Wheat, Gluten |
| Gluten-free Toast | 150 | 15 | 2 | 0 | 0 | 0 | 125 | 32 | 2 | 17 | 17 | 0 | N/A |
| Freshly Baked Blueberry Muffin | 460 | 210 | 24 | 4 | 0 | 80 | 360 | 4 | 0 | 32 | 30 | 6 | Egg, Milk, Wheat, Gluten |
| Hardwood Smoked Bacon | 160 | 130 | 15 | 5 | 0 | 30 | 370 | 0 | 0 | 0 | 0 | 6 | N/A |
| Smoked Ham | 160 | 50 | 6 | 2 | 0 | 80 | 1060 | 3 | 0 | 3 | 3 | 20 | Celery |
| Chicken Apple Sausage Patty | 180 | 110 | 12 | 4 | 0 | 70 | 560 | 4 | 0 | 2 | 2 | 16 | N/A |
| Turkey Sausage | 220 | 140 | 16 | 4 | 0 | 80 | 780 | 0 | 0 | 0 | 0 | 18 | N/A |
| Lemon-Dressed Organic Mixed Greens | 270 | 40 | 5 | 1 | 0 | 0 | 65 | 5 | 2 | 2 | 0 | 1 | Mustard |
| One Cage-Free Egg | 120 | 90 | 10 | 4 | 0 | 210 | 125 | 0 | 0 | 0 | 0 | 6 | Egg, Milk, Soy |
| Bowl of Tomato Basil Soup | 180 | 110 | 12 | 5 | 0 | 20 | 840 | 15 | 3 | 9 | 1 | 3 | Milk, Soy, Wheat, Celery, Gluten |
| Cup of Tomato Basil Soup | 140 | 80 | 9 | 4 | 0 | 15 | 630 | 11 | 0 | 6 | 1 | 2 | Milk, Soy, Wheat, Celery, Gluten |
Two For You Menu
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | Allergens |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Monterey Club Sandwich (Half) | 500 | 270 | 30 | 8 | 0 | 65 | 1180 | 34 | 4 | 3 | 1 | 25 | Egg, Milk, Wheat, Gluten, Mustard |
| Market Veggie Sandwich (Half) | 320 | 170 | 19 | 4 | 0 | 10 | 490 | 26 | 5 | 6 | 4 | 11 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Roast Beef & Havarti Sandwich (Half) | 530 | 280 | 32 | 11 | 0 | 60 | 1330 | 35 | 2 | 5 | 3 | 23 | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Ham & Gruyere Melt (Half) | 410 | 210 | 24 | 8 | 0 | 110 | 1150 | 26 | 1 | 6 | 6 | 21 | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| Kale & Berry Salad (Half Salad with Dressing) | 410 | 270 | 31 | 5 | 0 | 35 | 470 | 22 | 6 | 6 | 0 | 14 | Milk, Tree Nuts, Mustard |
| Cobb Salad (Half Salad with Dressing) | 350 | 240 | 27 | 8 | 0 | 145 | 560 | 13 | 5 | 5 | 0 | 14 | Egg, Milk, Mustard |
| Sweet Honey Pecan Salad (Half Salad with Dressing) | 430 | 220 | 25 | 5 | 0 | 40 | 580 | 36 | 7 | 24 | 20 | 15 | Milk, Tree Nuts, Mustard |
| Chicken Avocado Chop Salad (Half Salad with Dressing) | 330 | 180 | 20 | 4 | 0 | 35 | 500 | 25 | 5 | 5 | 3 | 12 | Milk, Mustard |
Conclusion
Understanding First Watch nutrition value is now simple with this guide. It gives you clear, reliable details on calories, protein, allergens and vegan options for every menu item.
Whether you want a low-calorie, high-protein, or plant-based meal, you can choose with confidence. With this information, eating healthy at First Watch becomes easy and stress-free
Check Also: First Watch Sandwiches Menu Prices, Calories & Customizations
FAQs
Official numbers from the First Watch nutrition menu and PDF are accurate based on standard portion sizes and lab-tested values. Minor variations may occur due to regional ingredients or seasonal menu changes.