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).
This page covers First Watch in Tucson from the chain's own published nutrition data, twelve items deep. It is an egg-driven menu — four omelets, two benedicts and a frittata — rounded out by a hash, one traditional plate and three bowls that carry lunch and dinner timing.
Sodium is the number most people miss here. The Tri-Athlete Omelet is the lightest plate at 450 calories with 31g protein and 840mg sodium. The Frittata Rustica is 760 calories with 42g protein and 1305mg sodium, and the Pesto Chicken Power Bowl is 650 calories with 31g protein and 1350mg sodium, while the Farmhouse Hash carries 2890mg.
Best macro pick: Pesto Chicken Power Bowl (650 calories, 31g protein, 52g carbs, 38g fat) for a lunch-timed plate, or the Healthy Turkey Omelet (480 calories, 49g protein, 12g fat) for the best protein return per calorie. Watch out for the Barbacoa Chilaquiles Breakfast Bowl (1290 calories, 79g fat, 3300mg sodium).
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
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 | 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?
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 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 Tucson
- Redbird Scratch Kitchen — 10 items with macros
- Caravan Grill — 2 items with macros
- Chipotle Mexican Grill — 1 item with macros
- Reforma — 1 item with macros
- CAVA — 1 item with macros