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).
The First Watch menu behind this Omaha page splits by daypart: omelets, benedicts, a frittata, a hash and the Traditional Breakfast plate are listed for breakfast and brunch, while three bowls are listed for lunch and dinner. Twelve items in total carry published nutrition figures, and they range from 450 to 1290 calories.
On the numbers, the Smoked Salmon Benedict is 570 calories with 32g protein, 43g carbs and 29g fat. The Classic Benedict is 660 calories with 42g protein and 35g fat. The Pesto Chicken Power Bowl is 650 calories with 31g protein and 38g fat, and the Power Breakfast Bowl is 860 calories with 33g protein and 63g fat.
Best macro pick: Smoked Salmon Benedict (570 calories, 32g protein, 43g carbs, 29g fat) if you want a benedict, or the Healthy Turkey Omelet (480 calories, 49g protein, 12g fat) if protein is the goal. Watch out for the Chile Chorizo Omelet (1130 calories, 45g protein, 79g fat) — the protein is real, but so are the 79g of fat.
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 Omaha
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