First Watch Nutrition Facts 2026: Healthiest & Worst Items

These First Watch nutrition facts list calories, fat, saturated fat, sodium, carbs, fiber, sugar and protein for 39 menu items. First Watch items range from 90 to 1,250 calories; the Tri-Fecta With Belgian Waffle (And Bacon) has 860 calories and 18 g of protein.

Values are for a standard serving, or the medium or regular size where an item comes in sizes, based on the nutrition information First Watch publishes. Recipes change, so check www.firstwatch.com before you order.

Also see the First Watch menu prices, the First Watch restaurant guide, or browse all restaurant nutrition facts.

Lowest main530 calMillion Dollar Bacon

Most protein54 gMonterey Club

Highest1,250 calFarmhouse Hash

Items39Listed

Overview

First Watch nutrition facts by category

Categories · items · calories · protein

First Watch nutrition facts cover 11 categories, from Classic Favorites to The Healthier Side, with calories and protein ranges for each.

First Watch calories and protein by category

First Watch calories and protein by category
Category	Items	Calories	Protein
Classic Favorites	3	860 to 1,060	18 to 32 g
Egg-Sclusives	4	930 to 1,250	28 to 52 g
From The Griddle	3	620 to 840	2 to 19 g
Juice Bar	2	130 to 140	1 to 4 g
Omelets & Frittatas	4	690 to 860	35 to 43 g
Power Bowls	2	650 to 870	31 to 34 g
Salads	2	870 to 890	27 to 30 g
Sandwiches	3	830 to 1,070	25 to 54 g
Seasonal Items	5	120 to 1,100	2 to 38 g
Sides & Small Plates	9	90 to 590	2 to 25 g
The Healthier Side	2	490 to 630	23 to 25 g

Each section below lists the full First Watch nutrition facts for that category.

Classic Favorites

First Watch Classic Favorites Nutrition Facts

3 items

First Watch classic favorites range from 860 calories for the Tri-Fecta With Belgian Waffle (And Bacon) to 1,060 for the The Traditional (With Bacon).

First Watch nutrition facts: Classic Favorites

First Watch nutrition facts: Classic Favorites
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Tri-Fecta With Belgian Waffle (And Bacon)	860	43	20	1,430	102	n/a	35	18
Tri-Fecta With Multigrain Pancake (And Bacon)	990	53	22	1,360	106	n/a	43	26
The Traditional (With Bacon)	1,060	63	19	1,950	98	n/a	25	32

Egg-Sclusives

First Watch Egg-Sclusives Nutrition Facts

4 items

First Watch egg-sclusives range from 930 calories for the Farm Stand Breakfast Tacos to 1,250 for the Farmhouse Hash.

First Watch nutrition facts: Egg-Sclusives

First Watch nutrition facts: Egg-Sclusives
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Elevated Egg Sandwich	1,090	70	22	1,980	90	n/a	8	28
Farmhouse Hash	1,250	69	21	1,870	132	n/a	44	35
Farm Stand Breakfast Tacos	930	46	17	2,370	74	n/a	5	52
Market Hash	1,230	64	21	2,090	134	n/a	45	38

From The Griddle

First Watch From The Griddle Nutrition Facts

3 items

First Watch from the griddle range from 620 calories for the Belgian Waffle to 840 for the French Toast.

First Watch nutrition facts: From The Griddle

First Watch nutrition facts: From The Griddle
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Multigrain Pancake	710	30	14	980	105	n/a	42	10
Belgian Waffle	620	20	12	1,050	109	n/a	41	2
French Toast	840	22	8	1,030	143	n/a	46	19

Juice Bar

First Watch Juice Bar Nutrition Facts

2 items

First Watch juice bar range from 130 calories for the Kale Tonic Fresh Juice to 140 for the Morning Meditation Fresh Juice.

First Watch nutrition facts: Juice Bar

First Watch nutrition facts: Juice Bar
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Kale Tonic Fresh Juice	130	0	0	30	32	n/a	20	4
Morning Meditation Fresh Juice	140	0	0	20	35	n/a	30	1

Omelets & Frittata

First Watch Omelets & Frittatas Nutrition Facts

4 items

First Watch omelets and frittatas range from 690 calories for the Morning Market Veg Egg White Omelet to 860 for the Morning Market Veg Omelet.

First Watch nutrition facts: Omelets & Frittatas

First Watch nutrition facts: Omelets & Frittatas
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Bacado Egg White Omelet	840	48	18	1,160	64	n/a	26	38
Morning Market Veg Egg White Omelet	690	31	10	1,090	68	n/a	25	35
Morning Market Veg Omelet	860	49	16	1,040	68	n/a	25	38
The Works Egg White Omelet	820	45	18	1,430	63	n/a	27	43

Power Bowls

First Watch Power Bowls Nutrition Facts

2 items

First Watch power bowls range from 650 calories for the Pesto Chicken Quinoa Bowl to 870 for the Power Breakfast Quinoa Bowl.

First Watch nutrition facts: Power Bowls

First Watch nutrition facts: Power Bowls
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Pesto Chicken Quinoa Bowl	650	40	7	1,340	48	n/a	3	31
Power Breakfast Quinoa Bowl	870	65	15	1,450	43	n/a	3	34

Salads

First Watch Salads Nutrition Facts

2 items

First Watch salads range from 870 calories for the Chicken Avocado Chop Salad to 890 for the Sweet Honey Pecan Salad.

First Watch nutrition facts: Salads

First Watch nutrition facts: Salads
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Chicken Avocado Chop Salad	870	56	11	1,150	69	n/a	4	27
Sweet Honey Pecan Salad	890	49	10	1,260	84	n/a	47	30

Sandwiches

First Watch Sandwiches Nutrition Facts

3 items

First Watch sandwiches range from 830 calories for the Market Veggie Sandwich to 1,070 for the Monterey Club.

First Watch nutrition facts: Sandwiches

First Watch nutrition facts: Sandwiches
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Ham and Gruyere Melt	890	34	18	2,290	90	n/a	18	50
Market Veggie Sandwich	830	49	15	1,190	81	n/a	16	25
Monterey Club	1,070	63	20	1,800	68	n/a	7	54

Seasonal Items

First Watch Seasonal Items Nutrition Facts

5 items

First Watch seasonal items range from 120 calories for the Watermelon Wake-Up to 1,100 for the Hacienda Hash.

First Watch nutrition facts: Seasonal Items

First Watch nutrition facts: Seasonal Items
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Hacienda Hash	1,100	76	24	2,590	73	n/a	14	38
Holey Donuts	990	51	23	1,110	129	n/a	79	9
Loaded Smoked Salmon Bagel	570	20	7	1,390	77	n/a	25	23
Million Dollar Bacon	530	15	5	500	97	n/a	75	7
Watermelon Wake-Up	120	0	0	10	31	n/a	25	2

Sides & Small Plat

First Watch Sides & Small Plates Nutrition Facts

9 items

First Watch sides and small plates range from 90 calories for the Chicken Sausage Patty to 590 for the Chocolate Chip Muffin.

First Watch nutrition facts: Sides & Small Plates

First Watch nutrition facts: Sides & Small Plates
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Tomato Basil Soup	140	6	3	860	18	n/a	9	3
Chicken Sausage Patty	90	6	2	280	2	n/a	1	8
Bacon	160	15	5	371	0	n/a	0	6
Carrot Muffin	490	26	5	370	59	n/a	36	7
Chocolate Chip Muffin	590	33	10	360	67	n/a	44	8
Fresh Fruit	190	1	0	4	50	n/a	34	2
Ham	140	3	1	843	5	n/a	5	25
Lemon Chia Muffin	460	25	4	360	53	n/a	30	7
Pork Sausage	460	45	16	690	1	n/a	0	14

The Healthier Side

First Watch The Healthier Side Nutrition Facts

2 items

First Watch the healthier side range from 490 calories for the Sunrise Granola Bowl to 630 for the Avocado Toast.

First Watch nutrition facts: The Healthier Side

First Watch nutrition facts: The Healthier Side
Item	Calories	Fat (g)	Sat fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Avocado Toast	630	42	9	1,200	48	n/a	8	23
Sunrise Granola Bowl	490	11	2	90	77	n/a	48	25

Best picks

Healthiest First Watch items

Lowest calorie, most protein, lowest sodium

The healthiest First Watch picks by the numbers are the Million Dollar Bacon for the fewest calories, the Monterey Club for the most protein and the Million Dollar Bacon for the least sodium.

1
Lowest calorie
Million Dollar Bacon (530), Loaded Smoked Salmon Bagel (570), Belgian Waffle (620).
2
First Watch protein picks
Monterey Club (54 g), Farm Stand Breakfast Tacos (52 g), Ham and Gruyere Melt (50 g).
3
Lowest sodium
Million Dollar Bacon (500 mg), Multigrain Pancake (980 mg), French Toast (1,030 mg).
4
Compare chains
See all restaurant nutrition facts.