First Watch Calories & Nutrition (41 plates)

At First Watch a dish comes with choices its nutrition guide prints as separate rows, so this page counts each dish with them: of the 41 dishes that fit a 1,500-calorie cap, 41 come with an optional side. Every total and meal here adds those choices at their printed values; the lightest plate is the Tri-Athlete at 450 calories with its lightest choices.

Source: First Watch nutrition guide (official) · Data refreshed October 15, 2026

• 41 plates
• 450 cal lightest plate
• 28 plates ≤ 1,000 cal
• 52g top protein in one plate

As of October 2026, 28 of the 41 First Watch dishes we track come to 1,000 calories or less with their lightest choices, and the most protein in one plate is 52 g (Farm Stand Breakfast Tacos, 1,000 calories).

How First Watch meals are counted here

• An omelet is priced as the whole plate First Watch serves: its whole grain artisan toast (330 cal) and its lemon-dressed organic mixed greens (70) are ALREADY in the figure. Checked against the chain's own guide on 2026-09-18: The Works Omelet 1120 = its "(No Toast or Dressed Greens)" row 720 + toast 330 + greens 70, protein 39 + 8 + 1 = 48. A side picked here is an EXTRA side ordered beside the plate, never the toast or greens the plate already carries.
• A frittata is priced as served, with its artisan ciabatta crisp (120 cal) and lemon-dressed greens (70) already counted: Frittata Rustica 760 = the guide's 570 + 120 + 70. A side picked here is an extra side, never the plate's own.
• A Benedict is priced as served, with its lemon-dressed greens (70 cal) already counted and NO toast: Classic Benedict 660 = the guide's "(No Dressed Greens)" 590 + 70. firstwatch.com/menu prints the Omelets note over the Benedicts section as well, which is a copy-paste slip — the item page and the arithmetic both say greens only (with toast it would be 990). A side picked here is an extra side.
• A sandwich comes with lemon-dressed greens OR a bowl of hot soup, and the printed figure is always the greens build (Monterey Club 1070 = the guide's 1000 + 70), so every sandwich here says "(with lemon-dressed greens)" in its own name. The soup swap is not modelled: five of this chain's six soup bowls are held, so there is no honest bowl to swap in. A side picked here is an extra side.
• A salad is priced as served, with its dressing AND its artisan ciabatta toast already counted: Cobb Salad 820 = the guide's "(No Ciabatta Crisp or Dressing)" 480 + its Side of Ranch Dressing 220 + its ciabatta 120, exact on all twelve columns. The Kale & Berry Salad is the one exception and is held — its printed figure leaves the dressing out.
• Every other First Watch plate — the Classics, the Hits, the Sweet Side, the Healthier Side, Hashes, Bowls and the seasonal plates — is priced as served too, with its potatoes, toast, fruit, black beans, basted eggs or syrup already in the figure. Where the chain prints one number for a "your choice of" plate, the row's own name says which build that number is (The Traditional Breakfast is potatoes 320 + toast 330 + two whole eggs 190 + bacon 160 = 1000, exact on all twelve columns). A side picked here is an extra side, never the plate's own.

A meal is one plate (the dish and a valid pick for each of its choices, never the same row twice) and at most one drink, and its totals are the printed rows added together. 9 dishes are listed but never put in a meal: a half sandwich or half salad, which First Watch sells only as one of the two halves of a 2 for You meal ("Two favorites, one meal. Choose from two of the following: 1/2 Salad • 1/2 Sandwich • Cup of Soup"): it is listed, and never composed as a meal on its own (8) and its lightest plate is over 1,500 calories (1).

• Sides (24): a cup of chicken and wild rice soup, a bowl of clam chowder, a cup of clam chowder, a cup of market vegetable soup, million dollar potatoes, bob's red mill buttered grits, bob's red mill cheesy grits, a cup of fresh fruit, a seasoned potatoes fresh, a side of bacon, pork sausage links, turkey sausage links, chicken apple sausage patties, a smoked ham, biscuits & turkey sausage gravy, a one cage-free egg, two cage-free eggs, whole grain artisan toast, gluten-free toast, a freshly baked blueberry muffin, lemon-dressed greens, a cup of tomato basil soup, a honey and preserves biscuit with butter and a sliced avocado.

Complete First Watch meals under 800 calories

The best plate and drink under 800 calories for each goal, as the MinMax app builds it.

First Watch dishes, lightest plate first

Each dish with what it comes with, alone and with its lightest choices.

Dishes these meals leave out

First Watch nutrition (lowest calories first)

Calories and macros for the 123 First Watch rows we track, as printed: dishes, sides and choices, drinks and the rest. Also available as JSON.

Source: First Watch nutrition guide (official) · Data refreshed October 15, 2026. Figures are estimates and may change — verify with First Watch. Read how we gather and check this data.

What First Watch dishes come with, in the chain's own words:

• “Served with lemon-dressed organic mixed greens.” (firstwatch.com, read 2026-09-17)
• “Frittatas Served with whole grain artisan toast with all-natural house preserves and lightly dressed organic mixed greens.” (firstwatch.com, read 2026-09-17)
• “Cage-free egg omelet with ham, bacon, sausage, house-roasted Crimini mushrooms, onions and tomatoes, Cheddar and Monterey Jack and all-natural sour cream. Served with lemon-dressed organic mixed greens and our whole grain artisan toast.” (firstwatch.com, read 2026-09-17)
• “Two cage-free eggs any style with your choice of bacon, smoked ham, chicken apple sausage patties, turkey or pork sausage links. Served with our whole grain artisan toast and fresh, seasoned potatoes.” (firstwatch.com, read 2026-09-17)
• “Salads Served with artisan ciabatta toast.” (firstwatch.com, read 2026-09-17)
• “Served with lemon-dressed organic mixed greens or a bowl of soup.” (firstwatch.com, read 2026-09-17)
• “Million Dollar Bacon Order now Million Dollar Potatoes Order now Bob's Red Mill Buttered Grits Order now Bob's Red Mill Cheesy Grits Order now Cup of Fresh, Seasonal Fruit Order now Fresh, Seasoned Potatoes Order now Hardwood Smoked Bacon Order now Pork Sausage Links Order now Turkey Sausage Links Order now Chicken Apple Sausage Patties Order now Smoked Ham Order now Biscuits & Turkey Sausage Gravy Order now One Cage-Free Egg Order now Two Cage-Free Eggs Order now” (firstwatch.com, read 2026-09-17)

More at First Watch

• First Watch under 800 calories (17 plates)
• First Watch under 1,000 calories (28 plates)
• First Watch under 1,200 calories (38 plates)
• First Watch calorie calculator (build a plate under your cap)

Other sit-down chains

• P.F. Chang's
• California Pizza Kitchen
• Logan's Roadhouse
• Beef 'O' Brady's