First Watch Nutrition Calculator

Chipotle Steak and Queso Hash leads at 57g protein — but it's 1,470 cal. For better balance, the Farm Stand Breakfast Tacos hit 52g protein at 1,000 cal, Barbacoa Chilaquiles Breakfast Bowl is 52g at 1,290, and Healthy Turkey delivers 49g protein for only 480 cal. The Works Omelet (48g / 1,120 cal) is solid if you want eggs.

Tri-Athlete at 450 cal / 31g protein is the lightest substantial breakfast. Healthy Turkey is 480 cal / 49g protein — best protein per calorie on the menu. Power Wrap is 500 cal / 37g protein. Smoked Salmon Benedict comes in at 570 cal / 32g. For sweet, Multigrain Pancake at 670 cal is the lightest pancake.

Mostly yes. Multigrain Pancake is the exception at 670 cal. Belgian Waffle is 590 cal. French Toast jumps to 740, Strawberry Tres Leches 750, Floridian 820, Banana Brittle 1,010, and Lemon Ricotta Pancakes top out at 1,250 cal / 170g carbs. Half-portions don't appear on the menu but kid's French Toast (590 cal) or Half Waffle (520 cal) are smaller alternatives.

All three signature omelets cluster around 1,120-1,140 cal with 78-81g fat and 45-48g protein. The Works has the most protein at 48g. They include side toast/potatoes which drives carbs to 50-56g. To cut calories, build a custom omelet with eggs (190 cal / 13g protein for two) and add veggies — that runs roughly half the calories.

Cobb Salad Half with dressing is 350 cal / 14g protein. Market Veggie sandwich is 700 cal / 23g protein. Pair a Two For You half-sandwich (320-530 cal) with a soup cup (80-180 cal) to land around 500-700 cal total. Kale & Berry Salad full size is 620 cal / 30g protein — best macros of the full salads.

Million Dollar Bacon is 250 cal / 15g fat / 21g sugar for a portion — it's bacon glazed with brown sugar, cayenne, and black pepper. The hardwood smoked bacon side is 160 cal / 0g sugar for similar protein. If you want the flavor, get the regular Million Dollar Bacon; if you're tracking sugar, regular bacon is the cleaner pick.

Kale Tonic at 130 cal / 4g protein has the best macros — kale, cucumber, celery, apple, ginger, lemon. Morning Meditation is 140 cal / 30g sugar (mostly fruit). Purple Haze hits 230 cal / 54g sugar — heavy. The 100% Cold Squeezed Orange Juice Small at 110 cal is reasonable, but the Large doubles to 210.

Two For You lets you pair a half-sandwich with a half-salad or soup. Half sandwiches range 320-530 cal, half salads 330-430 cal with dressing. A typical combo (Cobb half + Cup of Italian Wedding) lands around 450 cal / 19g protein. It's the easiest way to keep First Watch lunch under 700 calories.