First Watch under 800 calories: 17 plates, ranked
Of the 41 dishes we track at First Watch, 17 come to 800 calories or less with the sides and choices they come with — 41%. The most protein in one plate under 800 is the Healthy Turkey, plus a smoked ham, 69 g for 640 calories, and it is the most filling of them by protein and fiber per calorie too. 24 dishes do not fit under 800.
Source: First Watch nutrition guide (official) · Data refreshed
- 17 plates under 800
- 69g most protein in one plate
- 77g protein in a full meal
- 24 dishes over 800
As of October 2026, 17 of the 41 First Watch dishes we track come to 800 calories or less with the choices they come with, and the most protein in a complete First Watch meal under 800 is 77 g (A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk).
Three complete First Watch meals under 800 calories
Under 800, the most-protein meal is built on the Healthy Turkey (480 cal for the dish alone), which leaves 320 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included.
Most protein
- Healthy Turkey480 cal · 49g
- Smoked Ham Included side160 cal · 20g
- Reduced-Fat Milk (Small)120 cal · 8g
760 of 800 cal · 77 g protein
What to tell your server: “A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk.”
Get it at the nearest First Watch →Most filling
- Healthy Turkey480 cal · 49g
- Smoked Ham Included side160 cal · 20g
- Reduced-Fat Milk (Small)120 cal · 8g
760 of 800 cal · 77 g protein
What to tell your server: “A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk.”
Get it at the nearest First Watch →Lightest
- Tri-Athlete450 cal · 31g
- Coke Zero0 cal · 0g
450 of 800 cal · 31 g protein
What to tell your server: “A Tri-Athlete, nothing else, and a Coke Zero.”
Get it at the nearest First Watch →Build your own First Watch plate under 800 calories → Swap a side or a sauce, add a dish, share the link.
Every First Watch plate under 800 calories, ranked by protein
One row per dish, counted once with the best choices that still fit under 800 — by grams of protein, then calories. The median plate under 800 is 770 calories. Figures as First Watch published them, rounded to whole numbers (how we check them).
| # | Dish | Counted with | From | Calories as counted | Protein | Protein / 100 cal |
|---|---|---|---|---|---|---|
| 1 | Healthy Turkey | plus a smoked ham | 480 | 640 | 69g | 10.8g |
| 2 | Power Wrap | plus a smoked ham | 500 | 660 | 57g | 8.6g |
| 3 | Smoked Salmon Benedict | plus a smoked ham | 570 | 730 | 52g | 7.1g |
| 4 | Tri-Athlete | plus a smoked ham | 450 | 610 | 51g | 8.4g |
| 5 | Classic Benedict | plus a one cage-free egg | 660 | 780 | 48g | 6.2g |
| 6 | Avocado Toast | plus a smoked ham | 580 | 740 | 44g | 5.9g |
| 7 | BLT Benedict | plus a smoked ham | 640 | 800 | 44g | 5.5g |
| 8 | Frittata Rustica | nothing else | 760 | 760 | 42g | 5.5g |
| 9 | The Godfather Breakfast Bowl (limited time) | nothing else | 780 | 780 | 41g | 5.3g |
| 10 | Smoked Salmon and Roasted Vegetable Frittata | plus a cup of market vegetable soup | 710 | 790 | 41g | 5.2g |
| 11 | Pesto Chicken Power Bowl | plus a one cage-free egg | 650 | 770 | 37g | 4.8g |
| 12 | Chicken Avocado Chop Salad | nothing else | 770 | 770 | 28g | 3.6g |
| 13 | Veggie Burger with Lemon-Dressed Greens | nothing else | 800 | 800 | 27g | 3.4g |
| 14 | Market Veggie with Lemon-Dressed Greens | plus a cup of market vegetable soup | 700 | 780 | 25g | 3.2g |
| 15 | Belgian Waffle with Regular Syrup | plus a smoked ham | 590 | 750 | 22g | 2.9g |
| 16 | French Toast with Regular Syrup | nothing else | 740 | 740 | 19g | 2.6g |
| 17 | Multigrain Pancake with Regular Syrup | plus a one cage-free egg | 670 | 790 | 16g | 2.0g |
What 800 calories buys at First Watch
The 8 lightest plates under 800: Tri-Athlete (610), Healthy Turkey (640), Power Wrap (660), Smoked Salmon Benedict (730), Avocado Toast (740), French Toast with Regular Syrup (740), Belgian Waffle with Regular Syrup (750) and Frittata Rustica (760). Across the 17 plates on this page, the choices a dish comes with add as much as 160 calories. The heaviest plate that still fits is the BLT Benedict, plus a smoked ham at 800 calories, exactly at the cap.
What doesn't fit under 800
24 of 41 First Watch dishes are over 800 calories even with their lightest choices; the lightest of them, the Cobb Salad, misses by 20 calories at 820. With more room, see First Watch under 1,000. Closest misses: Cobb Salad (from 820), Floridian French Toast with Regular Syrup (from 820), Power Breakfast Bowl (from 860), Ham and Gruyere Melt with Lemon-Dressed Greens (from 890) and A.M. Superfoods Bowl (from 900).
Eat at First Watch without blowing your cap
MinMax finds the best First Watch meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at First Watch
- First Watch calories & nutrition (123 items listed)
- 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)
Under 800 calories at other chains
The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.