First Watch macros and high protein orders
First Watch is a daytime cafe serving breakfast, brunch and lunch, with a Healthier Side section built around egg whites, turkey and grain bowls.
Updated November 11, 2026. Nutrition from First Watch's published data via FatSecret, checked November 11, 2026. First Watch nutrition page
What has the most protein at First Watch?
| Item | ||||
|---|---|---|---|---|
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g |
| Barbacoa Chilaquiles Breakfast Bowl1 serving | 1290 | 52g | 91g | 79g |
| Elote Breakfast Burrito1 serving | 1570 | 50g | 112g | 102g |
| Monterey Club Sandwich1 serving | 1070 | 50g | 72g | 66g |
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g |
| Barbacoa Breakfast Tacos1 serving | 1080 | 49g | 70g | 64g |
| The Works Omelet1 serving | 1120 | 48g | 50g | 78g |
| Roast Beef & Havarti Sandwich1 serving | 1120 | 47g | 75g | 68g |
| BLTE Sandwich1 serving | 1070 | 46g | 58g | 74g |
| Chile Chorizo Omelet1 serving | 1130 | 45g | 56g | 79g |
What has the most protein at First Watch?
| Item | ||||
|---|---|---|---|---|
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g |
| Barbacoa Chilaquiles Breakfast Bowl1 serving | 1290 | 52g | 91g | 79g |
| Elote Breakfast Burrito1 serving | 1570 | 50g | 112g | 102g |
| Monterey Club Sandwich1 serving | 1070 | 50g | 72g | 66g |
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g |
| Barbacoa Breakfast Tacos1 serving | 1080 | 49g | 70g | 64g |
| The Works Omelet1 serving | 1120 | 48g | 50g | 78g |
| Roast Beef & Havarti Sandwich1 serving | 1120 | 47g | 75g | 68g |
| BLTE Sandwich1 serving | 1070 | 46g | 58g | 74g |
| Chile Chorizo Omelet1 serving | 1130 | 45g | 56g | 79g |
What has the most protein per calorie at First Watch?
| Item | |||||
|---|---|---|---|---|---|
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g | 10.2g |
| Chicken Apple Sausage1 serving | 180 | 16g | 4g | 12g | 8.9g |
| Turkey Sausage1 serving | 220 | 18g | 0g | 16g | 8.2g |
| Power Wrap1 serving | 500 | 37g | 63g | 11g | 7.4g |
| Tri-Athlete1 serving | 450 | 31g | 67g | 8g | 6.9g |
| Classic Benedict1 serving | 660 | 42g | 42g | 35g | 6.4g |
| Smoked Salmon and Roasted Vegetable Frittata1 serving | 710 | 40g | 34g | 45g | 5.6g |
| Smoked Salmon Benedict1 serving | 570 | 32g | 43g | 29g | 5.6g |
| Frittata Rustica1 serving | 760 | 42g | 38g | 50g | 5.5g |
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g | 5.2g |
What has the most protein per calorie at First Watch?
| Item | |||||
|---|---|---|---|---|---|
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g | 10.2g |
| Chicken Apple Sausage1 serving | 180 | 16g | 4g | 12g | 8.9g |
| Turkey Sausage1 serving | 220 | 18g | 0g | 16g | 8.2g |
| Power Wrap1 serving | 500 | 37g | 63g | 11g | 7.4g |
| Tri-Athlete1 serving | 450 | 31g | 67g | 8g | 6.9g |
| Classic Benedict1 serving | 660 | 42g | 42g | 35g | 6.4g |
| Smoked Salmon and Roasted Vegetable Frittata1 serving | 710 | 40g | 34g | 45g | 5.6g |
| Smoked Salmon Benedict1 serving | 570 | 32g | 43g | 29g | 5.6g |
| Frittata Rustica1 serving | 760 | 42g | 38g | 50g | 5.5g |
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g | 5.2g |
What are the lowest calorie mains at First Watch?
| Item | ||||
|---|---|---|---|---|
| Chicken and Wild Rice Soup - Bowl1 serving | 160 | 6g | 22g | 5g |
| Hardwood Smoked Bacon1 serving | 160 | 6g | 0g | 15g |
| Bob's Red Mill Cheesy Grits1 serving | 180 | 8g | 22g | 7g |
| Tomato Basil Soup - Bowl1 serving | 180 | 3g | 15g | 12g |
| Bob's Red Mill Buttered Grits1 serving | 180 | 2g | 21g | 9g |
| Chicken Apple Sausage1 serving | 180 | 16g | 4g | 12g |
| Two Cage-Free Eggs1 serving | 190 | 13g | 1g | 15g |
| Turkey Sausage1 serving | 220 | 18g | 0g | 16g |
| Million Dollar Bloody Mary1 serving | 220 | 4g | 11g | 4g |
| Broccoli Cheddar - Bowl1 serving | 240 | 6g | 10g | 19g |
What are the lowest calorie mains at First Watch?
| Item | ||||
|---|---|---|---|---|
| Chicken and Wild Rice Soup - Bowl1 serving | 160 | 6g | 22g | 5g |
| Hardwood Smoked Bacon1 serving | 160 | 6g | 0g | 15g |
| Bob's Red Mill Cheesy Grits1 serving | 180 | 8g | 22g | 7g |
| Tomato Basil Soup - Bowl1 serving | 180 | 3g | 15g | 12g |
| Bob's Red Mill Buttered Grits1 serving | 180 | 2g | 21g | 9g |
| Chicken Apple Sausage1 serving | 180 | 16g | 4g | 12g |
| Two Cage-Free Eggs1 serving | 190 | 13g | 1g | 15g |
| Turkey Sausage1 serving | 220 | 18g | 0g | 16g |
| Million Dollar Bloody Mary1 serving | 220 | 4g | 11g | 4g |
| Broccoli Cheddar - Bowl1 serving | 240 | 6g | 10g | 19g |
Under 500 calories with 30g+ protein
| Item | ||||
|---|---|---|---|---|
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g |
| Tri-Athlete1 serving | 450 | 31g | 67g | 8g |
Under 500 calories with 30g+ protein
| Item | ||||
|---|---|---|---|---|
| Healthy Turkey1 serving | 480 | 49g | 47g | 12g |
| Tri-Athlete1 serving | 450 | 31g | 67g | 8g |
Best First Watch orders for a bulk
| Item | ||||
|---|---|---|---|---|
| Elote Breakfast Burrito1 serving | 1570 | 50g | 112g | 102g |
| Barbacoa Chilaquiles Breakfast Bowl1 serving | 1290 | 52g | 91g | 79g |
| The Works Omelet1 serving | 1120 | 48g | 50g | 78g |
| Monterey Club Sandwich1 serving | 1070 | 50g | 72g | 66g |
| Roast Beef & Havarti Sandwich1 serving | 1120 | 47g | 75g | 68g |
| Barbacoa Breakfast Tacos1 serving | 1080 | 49g | 70g | 64g |
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g |
| Bacado Omelet1 serving | 1140 | 45g | 53g | 81g |
| Chile Chorizo Omelet1 serving | 1130 | 45g | 56g | 79g |
| Farmhouse Hash1 serving | 1250 | 37g | 92g | 80g |
Best First Watch orders for a bulk
| Item | ||||
|---|---|---|---|---|
| Elote Breakfast Burrito1 serving | 1570 | 50g | 112g | 102g |
| Barbacoa Chilaquiles Breakfast Bowl1 serving | 1290 | 52g | 91g | 79g |
| The Works Omelet1 serving | 1120 | 48g | 50g | 78g |
| Monterey Club Sandwich1 serving | 1070 | 50g | 72g | 66g |
| Roast Beef & Havarti Sandwich1 serving | 1120 | 47g | 75g | 68g |
| Barbacoa Breakfast Tacos1 serving | 1080 | 49g | 70g | 64g |
| Farm Stand Breakfast Tacos1 serving | 1000 | 52g | 70g | 54g |
| Bacado Omelet1 serving | 1140 | 45g | 53g | 81g |
| Chile Chorizo Omelet1 serving | 1130 | 45g | 56g | 79g |
| Farmhouse Hash1 serving | 1250 | 37g | 92g | 80g |
Smaller portion, high protein picks
Protein dense items under 450 calories, for smaller appetites or lighter meals.
Smaller portion, high protein picks
Protein dense items under 450 calories, for smaller appetites or lighter meals.
| Item | |||||
|---|---|---|---|---|---|
| Ham & Gruyere Melt (Half)1 serving | 410 | 21g | 26g | 24g | 5.1g |
Dietary and allergen info
First Watch publishes calories, protein, carbs and fat for every food item and side on its nutrition and allergens page.
Guides
Related breakfast chains
Dialed is not affiliated with First Watch. Menu items and nutrition can change; check the chain's nutrition page.