First Watch Nutrition Facts
Last updated: August 14, 2026 · How we source & estimate these macros
First Watch has 12 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Barbacoa Chilaquiles Breakfast Bowl (52 g protein, 1290 cal). Lowest calorie: Tri-Athlete Omelet (450 cal, 31 g protein).
First Watch in Colorado Springs serves omelets, benedicts, a frittata, a hash and several bowls, split between items tagged for breakfast and brunch and items tagged for lunch and dinner. Nothing here is a small plate — the lightest item we hold data for is 450 calories and the heaviest is 1290 — so the useful comparison between orders is protein against calories rather than portion size.
The Tri-Athlete Omelet is the lowest-calorie item at 450 calories with 31g protein and 8g fat, but it also carries 41g of sugar. The Frittata Rustica is 760 calories with 42g protein, 38g carbs and 50g fat. The Power Breakfast Bowl is 860 calories with 33g protein and 63g fat, and the Healthy Turkey Omelet is 480 calories with 49g protein.
Best macro pick: Healthy Turkey Omelet (480 calories, 49g protein, 47g carbs, 12g fat). Watch out for The Traditional Breakfast — 1000 calories, 81g carbs and 2630mg of sodium for 30g protein, the lowest protein figure on the menu.
This guide is built from First Watch's own published nutrition data (firstwatch.com, 2026) for the dishes named above — official figures from the brand, not menu estimates. Specific item calorie, protein, carb, and fat values still vary by preparation, portion, and seasonal substitutions, so always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.
Best Macro Pick
Farmhouse Hash, 490 calories, 38g protein.
First Watch Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|---|
| Healthy Turkey Omelet High protein | 480 | 49 g | 10.2 g | 47 g | 12 g | 4.0 g | 24 g |
| Tri-Athlete Omelet | 450 | 31 g | 6.9 g | 67 g | 8.0 g | 7.0 g | 41 g |
| Classic Benedict High protein | 660 | 42 g | 6.4 g | 42 g | 35 g | 4.0 g | 9.0 g |
| Smoked Salmon Benedict | 570 | 32 g | 5.6 g | 43 g | 29 g | 5.0 g | 7.0 g |
| Frittata Rustica High protein | 760 | 42 g | 5.5 g | 38 g | 50 g | 4.0 g | 5.0 g |
| Pesto Chicken Power Bowl | 650 | 31 g | 4.8 g | 52 g | 38 g | 7.0 g | 3.0 g |
| The Works Omelet High protein | 1120 | 48 g | 4.3 g | 50 g | 78 g | 6.0 g | 26 g |
| Barbacoa Chilaquiles Breakfast Bowl High protein | 1290 | 52 g | 4.0 g | 91 g | 79 g | 14 g | 8.0 g |
| Chile Chorizo Omelet High protein | 1130 | 45 g | 4.0 g | 56 g | 79 g | 11 g | 27 g |
| Power Breakfast Bowl | 860 | 33 g | 3.8 g | 42 g | 63 g | 5.0 g | 4.0 g |
| The Traditional Breakfast | 1000 | 30 g | 3.0 g | 81 g | 59 g | 8.0 g | 23 g |
| Farmhouse Hash | 1250 | 37 g | 3.0 g | 92 g | 80 g | 13 g | 25 g |
First Watch nutrition: frequently asked questions
What is the highest-protein item at First Watch?
Barbacoa Chilaquiles Breakfast Bowl is the highest-protein pick at First Watch, with 52 g of protein and 1290 calories.
What is the lowest-calorie option at First Watch?
Tri-Athlete Omelet is the lowest-calorie option we track at First Watch, at 450 calories with 31 g of protein.
What's the best macro-friendly order at First Watch?
Farmhouse Hash, 490 calories, 38g protein.
Does First Watch have calorie and macro information?
We track 12 First Watch menu items with calories, protein, carbs, and fat, estimated from published menus and standardized USDA data. Sort or filter the table above by any macro.
More nutrition data in Colorado Springs
- Chipotle Mexican Grill — 1 item with macros
- Mama Poke — 1 item with macros
- Uchenna Ethiopian Restaurant — 1 item with macros