Check calories and macros for First Watch items.
First Watch styles itself as a healthy brunch spot, but large portions of grains, cheeses, and syrups can still add up quickly. Understanding the menu highlights helps you build a truly nutritious breakfast.
This calculator lets you build your First Watch meal item by item to see the exact protein, carbs, and fat breakdown.
First Watch offers many lean options, but items like pancakes and French toast are carbohydrate-heavy. Opting for a scramble or omelet is a great way to prioritize protein.
Egg white omelets and quinoa bowls are fantastic for adding clean protein and complex carbs. For example, the Farm Stand Breakfast Tacos is a top protein source with 52g of protein.
Freshly squeezed juices are refreshing but lack the fiber of whole fruit, making them less filling. Opting for a side of fresh fruit or sliced tomatoes is a smarter choice.
| Lighter choice | Cal | Heavier choice | Cal |
|---|---|---|---|
| Berry Lime Sparkler | 50 | Barbacoa Chilaquiles Breakfast… | 1290 |
| Passion Fruit Mint Sparkler | 50 | The B.E.C. | 1260 |
| Fresh Fruit Cup | 80 | Lemon Ricotta Pancakes | 1250 |
Nutrition values are compiled from official First Watch published nutrition information and reputable public nutrition databases, then normalized to a consistent per-item format. Figures vary with build, size and customization, so use this calculator as a close guide and confirm in-store details when you need exact numbers. Reviewed by Jennifer Zoned, PhD, Nutrition Researcher.
The Tri-Athlete omelet made with egg whites, or the avocado toast with a side of poached eggs. The calculator has the exact macros.
Yes, because they are concentrated fruit juices, they contain natural sugars but lack fiber, which can cause a quick insulin spike.
Yes, First Watch allows egg white substitutions, which is an excellent way to reduce fat and increase protein.
