First Watch Nutrition Menu 2025 Calories & Healthy Choices

First Watch Nutrition Menu USA makes it easy to eat healthy while enjoying fresh and tasty meals. It includes full nutrition details like calories fat, sugar and protein for each item. You can choose from a wide range of options such as omelets, pancakes, salads, sandwiches and power bowls. First watch Nutrition menu are also special meals for gluten free menu vegetarian, and low calorie diets. First watch menu is helpful for anyone trying to eat better without giving up flavor. It is simple to understand and made for real people with real goals. With First Watch Nutrition Menu eating smart is both easy and enjoyable.

First Watch Nutrition Menu Item

Following Items are Given Below of First Watch Nutrition Menu:

Seasonal Nutrition Menu

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
Wild Berry	760	26 g	12 g	405	620	107	5	58	47 g	21 g
Pineapple Express	200	0 g	0 g	0	35	49	0	43	28 g	0 g
Bacon Cheddar	1160	68 g	20 g	175	1380	112	2	55	53 g	26 g
The B.E.C	1210	85 g	29 g	590	1820	65	5	6	2 g	40 g
SoCal Breakfast Hash	1260	74 g	24 g	525	3580	92	13	6	1 g	50 g
Million Dollar Bacon	250	15 g	5 g	30	380	22	0	21	20 g	7 g

Classic Favorite Nutrition Menu

Item	Calories	From Fat	Fat	Sat. Fat	Trans Fat	Chol	Sodium	Carbs	Fiber	Sugars	Added Sugar	Protein
The Traditional	1060	550	61	17	0	455	2690	90	9	24	20	29
The Trifecta	860	370	42	18	0	475	1390	97	2	56	54	18

First Watch Nutrition Healthier Side

Item	Calories	From Fat	Fat	Sat. Fat	Trans Fat	Chol	Sodium	Carbs	Fiber	Sugars	Added Sugar	Protein
Healthy Turkey	540	125	14	5	0	50	1630	56	5	25	20	48
A.M. Superfoods Bowl	960	470	54	23	0	0	1125	104	19	49	32	21
Sunrise Granola Bowl	930	310	35	6	0	90	460	123	6	78	49	29
Steel-Cut Oatmeal	990	310	35	6	0	82	405	155	11	73	57	20
Avocado Toast	640	370	41	9	0	425	1330	47	15	8	5	23
Tri-Athlete	510	85	10	1	0	0	890	77	8	42	20	30

First Watch Nutrition Egg‑sclusives

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugars	Added Sugars	Protein
Classic Benedict	620	32 g	12 g	530	1915	36	4	9	3 g	41 g
Florentine Benedict	540	34 g	11 g	440	755	39	9	6	0 g	21 g
BLT Benedict	590	40 g	13 g	455	945	36	6	6	0 g	23 g
Smoked Salmon Benedict	520	27 g	9 g	455	1375	38	6	7	0 g	31 g
Chickichanga	1190	73 g	27 g	365	3330	91	11	15	1 g	39 g
Elevated Egg Sandwich	1040	65 g	17 g	260	2750	87	9	9	4 g	26 g
Farm Stand Breakfast Tacos	1000	54 g	19 g	605	2290	70	13	5	1 g	52 g
Biscuits & Turkey Sausage Gravy with Eggs	950	49 g	19 g	435	3280	99	6	8	4 g	25 g
Farmhouse Hash	1310	82 g	24 g	470	2950	101	14	26	20 g	36 g
Parma Hash	1360	84 g	27 g	505	3430	98	10	27	21 g	45 g
Market Hash	1200	70 g	23 g	475	3490	99	10	26	20 g	35 g

Omelets & Frittatas

Item	Cal	Fat	Sat Fat	mg	Sodium	Carbs	Fiber	Sugars	Added Sugars	Protein
Bacado Omelet	1200	83 g	29 g	835	1325	62	11	27	20 g	44 g
Ham and Gruyere Omelet	1050	66 g	24 g	855	1615	56	7	26	22 g	52 g
Inspired Italian Omelet	1240	85 g	29 g	850	2315	60	7	27	21 g	51 g
Chile Chorizo Omelet	1190	81 g	29 g	835	1485	65	12	28	21 g	44 g
Morning Market Veg Omelet	950	59 g	20 g	795	1115	61	7	26	20 g	37 g
The Works Omelet	1180	80 g	30 g	855	1505	59	7	27	20 g	47 g
Frittata Rustica	730	48 g	17 g	810	1225	34	5	5	0 g	42 g
Smoked Salmon & Roasted Vegetable Frittata	680	43 g	16 g	810	1405	30	4	5	0 g	40 g

First Watch Nutrition Menu Griddle Option

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
Two Multigrain Pancakes	1120	50 g	21 g	260	1640	144	3	71	65 g	20 g
Lemon Ricotta Pancakes	1250	53 g	24 g	335	1630	170	5	92	80 g	23 g
Belgian Waffle	590	20 g	9 g	35	1000	96	2	55	54 g	2 g
French Toast	810	23 g	10 g	315	880	126	5	63	57 g	22 g
Multigrain Pancake	670	29 g	12 g	130	860	92	2	55	52 g	10 g
Floridian French Toast	880	15 g	7 g	315	820	166	11	85	57 g	24 g

Power Bowls Nutrition Menu

Item	Cal	Fat	Sat Fat	Trans	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
Pesto Chicken Quinoa Bowl	650	38 g	6 g	0	90	1350	52	7	3	0 g	31 g
Power Breakfast Quinoa Bowl	860	63 g	15 g	0	470	1340	42	5	4	1 g	33 g

Salads Nutrition Menu

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
Chicken Avocado Chop Salad	880	56 g	10 g	70	1190	70	10	4	0 g	27 g
Superfood Kale Salad	910	53 g	10 g	65	1540	81	13	33	19 g	32 g
Sweet Honey Pecan Salad	950	53 g	11 g	85	1440	87	15	48	39 g	33 g
Cobb Salad	770	55 g	16 g	285	1590	40	12	10	0 g	31 g

First watch Nutrition Sandwiches Menu

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
BLTE	1190	78 g	23 g	505	1525	76	15	18	10 g	44 g
Baja Turkey Burger	880	55 g	16 g	110	1185	58	10	11	4 g	46 g
Market Veggie	860	50 g	13 g	35	1285	74	14	16	10 g	24 g
Monterey Club	1090	65 g	17 g	125	2545	70	10	8	0 g	49 g
Roast Beef & Havarti	1140	67 g	22 g	120	2865	73	6	13	5 g	46 g
Ham and Gruyere Melt	950	49 g	17 g	140	2605	82	7	14	9 g	47 g

First watch Nutrition Sides Menu

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Fiber	Sugar	Added Sugars	Protein
Million Dollar Potatoes	460	25 g	6 g	20	2150	49	4	6	3 g	7 g
Buttered Grits	180	9 g	3 g	0	790	21	1	0	0 g	2 g
Cheesy Grits	180	7 g	4 g	20	910	22	1	0	0 g	8 g
Fresh Seasonal Fruit (Small)	80	0 g	0 g	0	0	21	2	16	0 g	1 g
Fresh Seasoned Potatoes	320	14 g	1 g	0	1740	42	4	2	0 g	3 g
Biscuits & Gravy	440	20 g	12 g	10	1340	56	2	5	4 g	9 g
Million Dollar Bacon	250	15 g	5 g	30	380	22	0	21	20 g	7 g
Artisan Toast w/ Preserves & Butter	390	17 g	5 g	0	380	47	5	21	20 g	7 g
Turkey Sausage	220	16 g	4 g	80	780	0	0	0	0 g	18 g
English Muffin	330	14 g	4 g	0	360	39	0	16	16 g	4 g
Gluten‑Free Toast w/ Preserves	150	2 g	0 g	0	125	32	2	17	17 g	0 g
Blueberry Muffin	460	24 g	4 g	80	360	54	0	32	30 g	6 g
Hardwood Smoked Bacon	160	15 g	5 g	30	370	0	0	0	0 g	6 g
Pork Sausage	460	46 g	16 g	80	680	0	0	0	0 g	12 g
Smoked Ham	160	6 g	2 g	80	1060	3	0	3	3 g	20 g
Lemon‑Dressed Organic Mixed Greens	70	5 g	1 g	0	65	5	2	2	0 g	1 g
Tomato Basil Soup	180	12 g	5 g	20	840	15	3	9	1 g	3 g
Chicken Apple Sausage	180	12 g	4 g	70	560	4	0	2	2 g	16 g
Biscuit w/ Butter, Honey & Preserves	630	30 g	16 g	0	1300	82	2	32	31 g	6 g

First Watch Nutrition Beverages Menu

Item	Cal	Fat	Sat Fat	Chol (mg)	Sodium	Carbs	Sugar	Added Sugars	Protein
Iced Coffee	180	3 g	2 g	15	125	30	28	14 g	9 g
Cold Brew Coffee	15	0 g	0 g	0	10	3	0	0 g	1 g
Herbal Teas	0	0 g	0 g	0	0	0	0	0 g	0 g
Iced Tea (Unsweetened)	0	0 g	0 g	0	5	1	0	0 g	0 g
Iced Tea (Sweetened)	60	0 g	0 g	0	10	15	14	14 g	0 g
Project Sunrise Coffee	0	0 g	0 g	0	0	0	0	0 g	0 g
Blackberry Iced Tea	80	0 g	0 g	0	10	19	17	17 g	0 g
Hot Chocolate	250	5 g	5 g	15	310	23	46	42 g	1 g
Small Orange Juice	110	0 g	0 g	0	0	26	21	0 g	2 g
Small Grapefruit Juice	100	0 g	0 g	0	35	25	25	0 g	0 g
Small Apple Juice	110	0 g	0 g	0	35	28	28	0 g	0 g
Small Cranberry Juice	110	0 g	0 g	0	15	28	28	0 g	0 g
San Pellegrino (Sparkling)	0	0 g	0 g	0	0	0	0	0 g	0 g
Low Fat Milk (Small)	100	3 g	2 g	10	105	12	13	0 g	8 g
Coke	100	0 g	0 g	0	30	27	27	27 g	0 g
Diet Coke	0	0 g	0 g	0	30	0	0	0 g	0 g
Sprite	90	0 g	0 g	0	45	26	26	26 g	0 g
Coke Zero	0	0 g	0 g	0	30	0	0	0 g	0 g
Minute Maid Lemonade	100	0 g	0 g	0	65	25	25	25 g	0 g
Dr. Pepper	100	0 g	0 g	0	40	26	26	26 g	0 g

Juice Bar Nutrition Menu

Item	Calories	Sodium	Carbs (g)	Fiber (g)	Sugars (g)	Added Sugar	Protein
Kale Tonic Fresh Juice	130	30	32	2	20	0	4
Purple Haze	230	10	61	1	54	53	0
Morning Meditation Fresh Juice	140	20	36	0	30	20	1

First Watch Nutrition Iced Coffee

Item	Calories	From Fat	Fat	Sat. Fat	Chol	Sodium	Carbs	Fiber	Sugars	Added Sugar	Protein
Honey Caramel Crunch Iced Coffee	430	110	12	10	20	530	74	0	70	57	8
Iced Coffee	180	25	3	2	15	125	30	0	28	14	9
Cold Brew Coffee	15	0	0	0	0	10	3	0	0	0	1
Mint Mocha Iced Coffee	350	100	12	10	15	380	55	2	50	38	8

Frequently Asked Questions

First Watch Nutrition Menu include details like calories, protein, fat, sugar, and sodium for each item helping you make healthy choices.

First Watch Nutrition Power Wrap contain about 37 grams of protein making it a great option for a filling high protein breakfast.

Belgian Waffle at First Watch has around 590 calories.

Farm Stand Breakfast Tacos contain approximately 1000 calories packed with egg, chorizo and fresh topping.

Yes there are many lighter meals available including low calorie breakfast and lunch option on First Watch Nutrition Menu.

Final Thoughts

Have you explored all the tempting choices on the First Watch Nutrition Menu? Did you find your favorite meal for today? Popular picks include the Small Apple Juice, Iced Coffee and Spiked Lavender Lemonade. Head to your nearest First Watch Nutrition Menu USA outlet and enjoy a fresh and tasty meal that fits your lifestyle.

First Watch Nutrition Menu 2025 with Calories & Facts