First Watch Nutrition Facts
Last updated: May 4, 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 American breakfast, brunch, and lunch with chef-driven elevated classics made from fresh ingredients, including seasonal specialties and fresh-juiced options at its Tucson locations. The chain emphasizes freshness by slicing fruits and vegetables daily and offering sections like "The Healthier Side" for macro-conscious choices. For the single best macro-friendly order, go with the Healthy Turkey Omelet—egg whites, turkey, spinach, tomatoes, onions, and feta—delivering around 40g protein in just 260-540 calories depending on sides, prioritizing lean protein with veggies for balanced macros without excess carbs or fats. The highest-protein item is the Baja Turkey Burger at approximately 45g protein, ideal for lunch when paired with greens instead of fries. Watch out for the Farmhouse Hash, which packs 1310 calories from corned beef hash, eggs, avocado, and hollandaise.
Macro diners at First Watch Tucson thrive by customizing: sub egg whites in omelets, request sauces on the side (pesto, mayo), choose fruit or greens over potatoes or muffins, and opt for lean proteins like turkey sausage (18g protein, 220 cal) or smoked ham (20g, 160 cal). This approach maximizes protein intake while controlling calories in a menu full of tempting hashes and pancakes.
Best Macro Pick
Healthy Turkey Omelet with egg whites, turkey, spinach, tomatoes, onions, and feta (~40g protein, 260-540 calories).
Watch Out For
Farmhouse Hash (1310 calories from hash, eggs, avocado, hollandaise).
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?
Healthy Turkey Omelet with egg whites, turkey, spinach, tomatoes, onions, and feta (~40g protein, 260-540 calories).
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.