First Watch Nutrition Facts

Last updated: May 12, 2026 · How we source & estimate these macros

First Watch has 4 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Tri-Athlete Omelet (40 g protein, 450 cal). Lowest calorie: Smoked Salmon & Roasted Vegetable Frittata (410 cal, 32 g protein).

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 Cave Creek location, which carries 4 macro-friendly items in our database. The single best macro-friendly order is the Tri-Athlete Omelet at 450 calories with 40g protein — one of the highest protein-per-calorie picks on the menu.

To dial in macros at First Watch Cave Creek, 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

Tri-Athlete Omelet, 450 calories, 40g protein.

First Watch Menu Nutrition — Calories & Macros

Calories, protein, carbs, and fat for 4 First Watch menu items, sorted by protein per calorie.
Menu ItemCaloriesProteinCarbsFat
Tri-Athlete Omelet45040 g25 g18 g
Power Wrap42035 g30 g15 g
Protein Power Bowl High protein42035 g28 g20 g
Smoked Salmon & Roasted Vegetable Frittata41032 g20 g19 g

First Watch nutrition: frequently asked questions

What is the highest-protein item at First Watch?

Tri-Athlete Omelet is the highest-protein pick at First Watch, with 40 g of protein and 450 calories.

What is the lowest-calorie option at First Watch?

Smoked Salmon & Roasted Vegetable Frittata is the lowest-calorie option we track at First Watch, at 410 calories with 32 g of protein.

What's the best macro-friendly order at First Watch?

Tri-Athlete Omelet, 450 calories, 40g protein.

Does First Watch have calorie and macro information?

We track 4 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.