🥑 First Watch Nutrition Calculator
Check calories and macros for First Watch items.
My Meal (0)
First Watch Nutrition Calculator: A Dietitian's Guide
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.
Health-focused breakfast items
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.
Superfoods, egg whites, and healthy hashes
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.
Lighter picks
- Berry Lime Sparkler50 cal
- Passion Fruit Mint Sparkler50 cal
- Fresh Fruit Cup80 cal
- Market Vegetable Soup - Bowl100 cal
Heaviest hitters
- Barbacoa Chilaquiles Breakfast…1290 cal
- The B.E.C.1260 cal
- Lemon Ricotta Pancakes1250 cal
- Farmhouse Hash1250 cal
Juice bar calories vs whole fruit
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 |
Sources & method
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.
Frequently Asked Questions
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.
