🍳 Casual Dining · 96 menu items

First Watch calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 96 items on the First Watch menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Market Vegetable Soup - Cup at 80 calories. The strongest protein-to-calorie ratio belongs to the Healthy Turkey: 49 g of protein in 480 calories. 34 of the 85 food orders on the First Watch menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

Lightest order

80 cal

Market Vegetable Soup - Cup

Under 500 calories

of 85 food orders

Most protein per calorie

10.2 g

per 100 cal · Healthy Turkey

Lowest-calorie orders at First Watch

The eight lightest food orders on the First Watch menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Market Vegetable Soup - Cup	—	80	2 g	13 g	2 g
Italian Wedding Soup - Cup	—	100	4 g	9 g	4 g
Market Vegetable Soup - Bowl	—	100	3 g	17 g	2 g
Chicken and Wild Rice Soup - Cup	—	120	5 g	17 g	4 g
Watermelon Wake-Up	—	120	2 g	31 g	0 g
Italian Wedding Soup - Bowl	—	130	5 g	12 g	5 g
Chicken and Wild Rice Soup - Bowl	—	160	6 g	22 g	5 g
Clam Chowder - Cup	—	180	5 g	16 g	11 g

Most protein per calorie at First Watch

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Healthy Turkey	480	49 g	10.2 g
Power Wrap	500	37 g	7.4 g
Tri-Athlete ®	450	31 g	6.9 g
Classic Benedict	660	42 g	6.4 g
Smoked Salmon Benedict	570	32 g	5.6 g
Frittata Rustica	760	42 g	5.5 g
Smoked Salmon and Roasted Vegetable Frittata	710	39 g	5.5 g
Farm Stand Breakfast Tacos	1,000	52 g	5.2 g

Leading pick: Healthy Turkey, 49 g protein in 480 cal.

What fits a calorie budget

How many food orders at First Watch fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every First Watch item in the database, by section, lightest first.

Sandwiches & Wraps7 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Market Veggie	700	23 g	57 g	43 g	11 g	1,045 mg
Veggie Burger	800	27 g	85 g	40 g	13 g	1,485 mg
Ham and Gruyere Melt	890	44 g	58 g	53 g	5 g	2,375 mg
Baja Turkey Burger	900	46 g	60 g	56 g	10 g	1,245 mg
Monterey Club	1,070	50 g	72 g	66 g	10 g	2,425 mg
BLTE	1,070	46 g	58 g	74 g	13 g	1,445 mg
Roast Beef & Havarti	1,120	47 g	75 g	68 g	6 g	2,745 mg

Salads & Bowls4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Kale & Berry Salad	620	30 g	59 g	32 g	12 g	930 mg
Chicken Avocado Chop Salad	770	28 g	68 g	45 g	10 g	1,360 mg
Cobb Salad	820	31 g	43 g	59 g	11 g	1,480 mg
Sweet Honey Pecan Salad	980	33 g	91 g	55 g	14 g	1,520 mg

Breakfast8 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Smoked Salmon Benedict	570	32 g	43 g	29 g	5 g	1,495 mg
BLT Benedict	640	24 g	42 g	42 g	6 g	1,065 mg
Classic Benedict	660	42 g	42 g	35 g	4 g	2,035 mg
The Works Omelet	1,120	48 g	50 g	78 g	6 g	1,455 mg
Chile Chorizo Omelet	1,130	45 g	56 g	79 g	11 g	1,445 mg
Bacado ® Omelet	1,140	45 g	53 g	81 g	10 g	1,285 mg
Market Hash	1,180	33 g	87 g	74 g	9 g	2,870 mg
Farmhouse Hash	1,250	37 g	92 g	80 g	13 g	2,890 mg

Sides13 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Tri-Athlete ®	450	31 g	67 g	8 g	7 g	840 mg
Healthy Turkey	480	49 g	47 g	12 g	4 g	1,590 mg
Power Wrap	500	37 g	63 g	11 g	5 g	950 mg
Avocado Toast	580	24 g	38 g	39 g	14 g	1,290 mg
Belgian Waffle	590	2 g	96 g	20 g	2 g	1,000 mg
Multigrain Pancake	670	10 g	92 g	29 g	2 g	860 mg
French Toast	740	19 g	103 g	27 g	3 g	650 mg
Strawberry Tres Leches French Toast	750	21 g	108 g	25 g	3 g	830 mg
Floridian French Toast	820	21 g	142 g	20 g	8 g	580 mg
A.M. Superfoods Bowl	900	22 g	95 g	52 g	18 g	1,085 mg
Sunrise Granola Bowl	930	29 g	123 g	35 g	6 g	460 mg
Steel-Cut Oatmeal	995	20 g	155 g	36 g	11 g	405 mg
Lemon Ricotta Pancakes	1,250	23 g	170 g	53 g	5 g	1,630 mg

Drinks6 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Kale Tonic	130	4 g	32 g	0 g	2 g	30 mg
Morning Meditation	140	1 g	36 g	0 g	0 g	20 mg
Iced Coffee	210	9 g	29 g	6 g	0 g	130 mg
Purple Haze	230	0 g	61 g	0 g	1 g	10 mg
Mint Mocha Iced Coffee	370	8 g	54 g	14 g	2 g	130 mg
Honey Caramel Crunch Iced Coffee	440	8 g	73 g	14 g	0 g	270 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Crackers - Cup	25	1 g	5 g	1 g	0 g	90 mg
Blood Orange Citrus Sparkler	40	0 g	10 g	0 g	0 g	10 mg
Crackers - Bowl	50	2 g	10 g	1 g	0 g	180 mg
Passion Fruit Mint Sparkler	50	0 g	13 g	0 g	0 g	10 mg
Berry Lime Sparkler	50	0 g	12 g	0 g	0 g	10 mg
Market Vegetable Soup - Cup	80	2 g	13 g	2 g	2 g	680 mg
Market Vegetable Soup - Bowl	100	3 g	17 g	2 g	3 g	910 mg
Italian Wedding Soup - Cup	100	4 g	9 g	4 g	0 g	830 mg
Watermelon Wake-Up	120	2 g	31 g	0 g	2 g	10 mg
Chicken and Wild Rice Soup - Cup	120	5 g	17 g	4 g	0 g	560 mg
Italian Wedding Soup - Bowl	130	5 g	12 g	5 g	1 g	1,100 mg
Chicken and Wild Rice Soup - Bowl	160	6 g	22 g	5 g	0 g	750 mg
Clam Chowder - Cup	180	5 g	16 g	11 g	2 g	730 mg
Broccoli Cheddar - Cup	180	5 g	8 g	14 g	0 g	740 mg
Spiked Watermelon Wake-Up	200	1 g	19 g	0 g	0 g	5 mg
Million Dollar Bloody Mary	220	4 g	11 g	4 g	0 g	860 mg
Classic Mimosa	220	0 g	27 g	0 g	0 g	0 mg
Cinnamon Toast Cereal Milk	230	1 g	37 g	1 g	0 g	20 mg
Lavender Lemon Mimosa	230	0 g	30 g	0 g	0 g	0 mg
Cold Brew Tini	230	1 g	15 g	8 g	0 g	35 mg
Broccoli Cheddar - Bowl	240	6 g	10 g	19 g	0 g	990 mg
Pomegranate Mimosa	240	0 g	31 g	0 g	0 g	0 mg
Million Dollar Bacon	250	7 g	22 g	15 g	0 g	380 mg
Spiked Lavender Lemonade	250	0 g	32 g	0 g	0 g	0 mg
Mimosa	260	1 g	38 g	0 g	0 g	0 mg
Market Veggie Sandwich (Half)	320	11 g	26 g	19 g	5 g	490 mg
Chicken Avocado Chop Salad (Half Salad with Dressing)	330	12 g	25 g	20 g	5 g	500 mg
Pomegranate Sunrise	340	0 g	37 g	0 g	0 g	0 mg
Cobb Salad (Half Salad with Dressing)	350	14 g	13 g	27 g	5 g	560 mg
Clam Chowder - Bowl	370	11 g	32 g	21 g	3 g	1,470 mg
Bacon & Egg	400	15 g	47 g	17 g	3 g	580 mg
Ham & Gruyere Melt (Half)	410	21 g	26 g	24 g	1 g	1,150 mg
Kale & Berry Salad (Half Salad with Dressing)	410	14 g	22 g	31 g	6 g	470 mg
Sweet Honey Pecan Salad (Half Salad with Dressing)	430	15 g	36 g	25 g	7 g	580 mg
Pitcher of Blackberry Bramble Sangria	490	1 g	53 g	0 g	2 g	25 mg
Monterey Club Sandwich (Half)	500	25 g	34 g	30 g	4 g	1,180 mg
Half Waffle	520	5 g	75 g	22 g	2 g	760 mg
Granola Bowl	520	19 g	81 g	13 g	7 g	360 mg
Roast Beef & Havarti Sandwich (Half)	530	23 g	35 g	32 g	2 g	1,330 mg
Pesto Chicken Power Bowl	650	31 g	52 g	38 g	7 g	1,350 mg
Smoked Salmon and Roasted Vegetable Frittata	710	39 g	32 g	46 g	4 g	1,365 mg
Frittata Rustica	760	42 g	38 g	50 g	4 g	1,305 mg
Honey Butter Biscuit Bites	790	12 g	97 g	39 g	3 g	2,290 mg
Grilled Cheese	810	22 g	75 g	45 g	4 g	1,130 mg
Million Dollar Breakfast Sandwich	860	26 g	51 g	60 g	3 g	1,280 mg
Power Breakfast Bowl	860	33 g	42 g	63 g	5 g	1,340 mg
Chocolate Chip Pancake	870	14 g	105 g	43 g	3 g	1,050 mg
Tri-Fecta	940	21 g	97 g	50 g	2 g	1,570 mg
Biscuits & Turkey Sausage Gravy with Eggs	950	25 g	99 g	49 g	6 g	3,260 mg
The Traditional Breakfast	1,000	30 g	81 g	59 g	8 g	2,630 mg
Farm Stand Breakfast Tacos	1,000	52 g	70 g	54 g	13 g	2,290 mg
Holey Donuts	1,000	9 g	132 g	51 g	7 g	1,120 mg
Banana Brittle French Toast	1,010	26 g	111 g	52 g	6 g	2,130 mg
Elevated Egg Sandwich	1,060	26 g	88 g	67 g	8 g	2,780 mg
Barbacoa Breakfast Tacos	1,080	49 g	70 g	64 g	12 g	2,130 mg
Chickichanga ®	1,150	38 g	81 g	73 g	10 g	3,310 mg
Barbacoa Chilaquiles Breakfast Bowl	1,290	52 g	91 g	79 g	14 g	3,300 mg
Chipotle Steak and Queso Hash	1,470	57 g	95 g	91 g	14 g	3,920 mg

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.

Download on the App Store Get it on Google Play

All restaurants

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 September 6, 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.

First Watch calories and nutrition

Lowest-calorie orders at First Watch

Most protein per calorie at First Watch

What fits a calorie budget

Full First Watch menu with calories

Sandwiches & Wraps7 items

Salads & Bowls4 items

Breakfast8 items

Sides13 items

Drinks6 items

Other Menu Items58 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at First Watch

Most protein per calorie at First Watch

What fits a calorie budget

Full First Watch menu with calories

Sandwiches & Wraps7 items

Salads & Bowls4 items

Breakfast8 items

Sides13 items

Drinks6 items

Other Menu Items58 items

The same figures, matched to the calories left in a day.

More casual dining

About this data