First Watch Nutrition Facts
Last updated: May 12, 2026 · How we source & estimate these macros
First Watch has 1 menu item with full macro data — calories, protein, carbs, and fat. Highest protein: Farmhouse Hash (38 g protein, 490 cal).
First Watch specializes in daytime breakfast, brunch, and lunch with fresh-juiced drinks and chef-driven elevated classics. The 'Healthier Side' section and the egg-white omelet builds make it a strong macro-tracking option for the breakfast slot. This breakdown is for the Oklahoma City location, which carries 1 macro-friendly item in our database. The single best macro-friendly order is the Farmhouse Hash at 490 calories with 38g protein — one of the highest protein-per-calorie picks on the menu.
To dial in macros at First Watch Oklahoma City, order proteins on the heavier side, choose greens or vegetables over starchy sides when possible, and watch dressings and sauces — they're the single biggest hidden calorie source on most fast-casual menus. Every item below is sortable and filterable by protein, carbs, fat, and calories.
Best Macro Pick
Farmhouse Hash, 490 calories, 38g protein.
First Watch Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Farmhouse Hash High protein | 490 | 38 g | 28 g | 22 g |
First Watch nutrition: frequently asked questions
What is the highest-protein item at First Watch?
Farmhouse Hash is the highest-protein pick at First Watch, with 38 g of protein and 490 calories.
What is the lowest-calorie option at First Watch?
Farmhouse Hash is the lowest-calorie option we track at First Watch, at 490 calories with 38 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 1 First Watch menu item with calories, protein, carbs, and fat, estimated from published menus and standardized USDA data. Sort or filter the table above by any macro.