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).
Every First Watch item on this Kansas City page comes from the brand's published nutrition information, and those twelve dishes run from 450 to 1290 calories. Eggs lead the build — four omelets, two benedicts and a frittata — with a hash, one traditional plate and three bowls that are listed for lunch and dinner rather than breakfast.
The lightest plate is the Tri-Athlete Omelet at 450 calories with 31g protein, 67g carbs and 8g fat, though it carries 41g of sugar. The Smoked Salmon Benedict comes in at 570 calories with 32g protein and 29g fat, and the Pesto Chicken Power Bowl at 650 calories with 31g protein and 38g fat.
Best macro pick: Classic Benedict (660 calories, 42g protein, 42g carbs, 35g fat), a mid-weight plate that still delivers 42g protein. Watch out for the Farmhouse Hash (1250 calories, 92g carbs, 80g fat, 2890mg sodium), which holds more carbohydrate than anything else on the list.
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
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 Kansas City
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