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 Jacksonville runs an egg-forward breakfast and brunch menu, and the twelve items we hold published figures for sort into four omelets, two benedicts, a frittata, a hash, one traditional plate and three bowls. The omelets and benedicts are listed for breakfast and brunch; the bowls carry lunch and dinner timing instead.
By the numbers, the spread is enormous. The Healthy Turkey Omelet sits at the light end with 480 calories, 49g protein, 47g carbs and 12g fat. The Classic Benedict lands at 660 calories with 42g protein. The Frittata Rustica runs 760 calories with 42g protein and 50g fat, while The Works Omelet reaches 1120 calories with 48g protein and 78g fat.
Best macro pick: Healthy Turkey Omelet (480 calories, 49g protein, 47g carbs, 12g fat) — no other item here returns as much protein per calorie. Watch out for the Barbacoa Chilaquiles Breakfast Bowl (1290 calories, 79g fat, 3300mg sodium); it does carry the most protein on this menu at 52g, but at nearly triple the calories.
This guide is built from First Watch's own published nutrition information (firstwatch.com, 2026), the source cited on every item named above, so these are the brand's official published figures rather than estimates read off a menu. 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
Turkey Sausage Scrambler, 460 calories, 36g 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?
Turkey Sausage Scrambler, 460 calories, 36g 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 Jacksonville
- Alder & Oak — 13 items with macros
- Homespun Kitchen — 3 items with macros
- CAVA — 2 items with macros
- True Food Kitchen — 2 items with macros
- Chipotle Mexican Grill — 1 item with macros