34 of 85 food orders · Updated
First Watch orders under 500 calories
34 First Watch orders come in under 500 calories. Here they are, most protein first.
First Watch under 500 calories
Every First Watch order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Healthy Turkey | Sides | 480 | 49 g | 47 g | 12 g |
| Power Wrap | Sides | 500 | 37 g | 63 g | 11 g |
| Tri-Athlete ® | Sides | 450 | 31 g | 67 g | 8 g |
| Monterey Club Sandwich (Half) | — | 500 | 25 g | 34 g | 30 g |
| Ham & Gruyere Melt (Half) | — | 410 | 21 g | 26 g | 24 g |
| Bacon & Egg | — | 400 | 15 g | 47 g | 17 g |
| Sweet Honey Pecan Salad (Half Salad with Dressing) | — | 430 | 15 g | 36 g | 25 g |
| Cobb Salad (Half Salad with Dressing) | — | 350 | 14 g | 13 g | 27 g |
| Kale & Berry Salad (Half Salad with Dressing) | — | 410 | 14 g | 22 g | 31 g |
| Chicken Avocado Chop Salad (Half Salad with Dressing) | — | 330 | 12 g | 25 g | 20 g |
| Market Veggie Sandwich (Half) | — | 320 | 11 g | 26 g | 19 g |
| Clam Chowder - Bowl | — | 370 | 11 g | 32 g | 21 g |
| Million Dollar Bacon | — | 250 | 7 g | 22 g | 15 g |
| Chicken and Wild Rice Soup - Bowl | — | 160 | 6 g | 22 g | 5 g |
| Broccoli Cheddar - Bowl | — | 240 | 6 g | 10 g | 19 g |
| Chicken and Wild Rice Soup - Cup | — | 120 | 5 g | 17 g | 4 g |
| Italian Wedding Soup - Bowl | — | 130 | 5 g | 12 g | 5 g |
| Clam Chowder - Cup | — | 180 | 5 g | 16 g | 11 g |
| Broccoli Cheddar - Cup | — | 180 | 5 g | 8 g | 14 g |
| Italian Wedding Soup - Cup | — | 100 | 4 g | 9 g | 4 g |
| Million Dollar Bloody Mary | — | 220 | 4 g | 11 g | 4 g |
| Market Vegetable Soup - Bowl | — | 100 | 3 g | 17 g | 2 g |
| Market Vegetable Soup - Cup | — | 80 | 2 g | 13 g | 2 g |
| Watermelon Wake-Up | — | 120 | 2 g | 31 g | 0 g |
| Spiked Watermelon Wake-Up | — | 200 | 1 g | 19 g | 0 g |
| Cinnamon Toast Cereal Milk | — | 230 | 1 g | 37 g | 1 g |
| Cold Brew Tini | — | 230 | 1 g | 15 g | 8 g |
| Mimosa | — | 260 | 1 g | 38 g | 0 g |
| Pitcher of Blackberry Bramble Sangria | — | 490 | 1 g | 53 g | 0 g |
| Classic Mimosa | — | 220 | 0 g | 27 g | 0 g |
| Lavender Lemon Mimosa | — | 230 | 0 g | 30 g | 0 g |
| Pomegranate Mimosa | — | 240 | 0 g | 31 g | 0 g |
| Spiked Lavender Lemonade | — | 250 | 0 g | 32 g | 0 g |
| Pomegranate Sunrise | — | 340 | 0 g | 37 g | 0 g |
The full First Watch menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — First Watch included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures are those published by First Watch for its standard menu items, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
First Watch and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by First Watch; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.