First Watch Nutrition Facts & Calories 2026

How to Read First Watch Nutrition Facts

The official First Watch nutrition table reports calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, total sugars, added sugars and protein. First Watch uses 2,000 calories per day as the general nutrition-reference figure while noting that individual calorie needs vary.

For practical comparison, the tables below emphasize the fields most users check first: calories, protein, carbohydrates, fat, sodium, fiber, added sugar and allergen flags. A displayed “N/A” allergen entry means the official item row does not list one of the tracked allergens; it should not be interpreted as a guarantee against kitchen cross-contact.

Lower-Calorie & Higher-Protein First Watch Choices

For users comparing First Watch calories, these current core dishes provide a useful starting point. They are not ranked as “healthiest”; the table simply shows official nutrition values so you can compare the trade-offs among calories, protein, sodium and other nutrients.

The Healthy Turkey row stands out for protein at 49g, while Tri-Athlete® is lower in calories at 450. Avocado Toast has 14g fiber, and the Kale & Berry Salad lists 12g fiber. For the complete breakfast category and exact three-market prices, use our First Watch Breakfast Menu.

Popular Breakfast Nutrition Facts

Sweet breakfast plates and classic combinations can carry substantially more calories, carbs, sodium or added sugar than the lower-calorie group above. The current official numbers make the differences easy to see.

For example, Lemon Ricotta Pancakes list 1,250 calories, 170g carbohydrates and 80g added sugar, while The Traditional Breakfast lists 1,000 calories and 2,630mg sodium. Our dedicated pancakes page owns pancake-specific price and variation intent, so this nutrition page stays focused on nutritional comparison.

Bowls, Hashes & Egg-Dish Nutrition

Bowls, hashes, omelets and frittatas can be protein-dense, but several are also high in calories or sodium. Comparing the complete macro profile is more informative than judging an item by its name alone.

The Barbacoa Chilaquiles Breakfast Bowl lists 52g protein but also 1,290 calories and 3,300mg sodium. Frittata Rustica is lower at 760 calories with 42g protein. These figures are based on the standard published formulation, not a custom order.

Sandwiches & Salads Nutrition

Salad does not automatically mean low calorie. Dressings, nuts, cheese and proteins materially affect the total, which is why this table keeps calories, fat, sodium and protein together.

Kale & Berry Salad is listed at 620 calories and 30g protein, versus 980 calories for Sweet Honey Pecan Salad. Monterey Club lists 50g protein but also 1,070 calories and 2,425mg sodium.

First Watch Kids Menu Calories

Kids items also vary widely. The current official nutrition page lists Kids Steel-Cut Oatmeal at 300 calories, while the Chocolate Chip Pancake is 870 calories. The figures below are the published standard-item values.

Sides & Drinks: Lowest-Calorie Reference

Sides and beverages can change an order’s total calories substantially. Some simple add-ons are relatively low in calories, while specialty coffee and juice drinks contribute more sugar or calories.

The official nutrition page lists Lemon-Dressed Organic Mixed Greens at 70 calories, fresh fruit at 80, sliced avocado at 90 and one cage-free egg at 120. Project Sunrise Coffee and unsweetened iced tea are listed at 0 calories. Note that the Gluten-Free Toast row’s “N/A” allergen entry does not remove the brand’s shared-equipment warning described below.

Current Seasonal Nutrition Update

Seasonal nutrition can change as limited-time items rotate. On the official nutrition page rechecked 10 September 2026, the current seasonal block included the items below.

Among this current seasonal set, Maple Bacon Croissant Sandwich is the highest-calorie entry at 1,510 calories. Million Dollar Bacon is listed at 250 calories; its dedicated Million Dollar Bacon page will handle price, calorie and recipe-related item intent in greater depth.

Nutrition Items: Three-Market Pickup Price Cross-Check

Nutrition facts are published nationally by the brand, while prices are store-level. To keep those concepts separate, this compact price table uses only exact official Pickup observations captured on 8 September 2026 at Madison Yards in Atlanta, Lake Highlands TC in Dallas and Union, NJ for the New York market fallback.

These are base-card prices only. Modifier charges, substitutions and customization-level calorie changes were not consistently exposed in the saved ordering flow and are not estimated. For complete market pricing across all categories, see the First Watch Menu Prices pillar.

Allergens, Gluten-Free Items & Cross-Contact

First Watch publishes allergen flags by item and specifically discusses egg, fish, milk, peanuts, sesame, shellfish, soy, tree nuts, wheat and other allergens used in the same kitchen. Its current guidance says customers with food allergies should inform the server before ordering and ask for allergen-handling procedures.

The brand also notes that ingredient formulations and supplier substitutions can change and may not immediately appear in a chart. Anyone managing a serious food allergy should use the current official allergen source and communicate directly with the restaurant rather than relying only on a cached menu page.

For item-specific context, Avocado Toast has its own locked child page because its price, calorie and recipe-related intent is separate from this broader nutrition resource.

Frequently Asked Questions