First Watch Nutrition Calculator: Calories, Macros, Sugar & Sodium for Your Order
Planning your brunch at First Watch shouldn’t feel like a guessing game, but with generous portions and complex customizations, it’s easy to accidentally order way more (or less) than you planned.
I built the First Watch Nutrition Calculator to solve this exact problem. It allows you to build your specific order, swap ingredients like egg whites or fresh fruit, and see the real-time impact on your macros (calories, protein, sugar, and sodium) before you even head out the door. Use the tool below to customize your plate, hit your nutritional targets with precision, and enjoy your meal without the guesswork.
Key takeaways
- First Watch dishes range from about 80 calories (fresh fruit) to 1,300+ (barbacoa breakfast tacos), portions are large, so the plate matters more than you’d expect.
- The highest-protein orders (The Works Omelet, Farm Stand Breakfast Tacos) can hit 40 to 50g of protein.
- Many hashes and omelets exceed 1,000 mg of sodium, and some juices carry 50g+ of sugar, two numbers worth checking.
- First Watch publishes official nutrition and allergen data (via MenuTrinfo), so the figures here are grounded in real menu values.
What the First Watch Nutrition Calculator does
The First Watch Nutrition Calculator is a free tool that adds up the calories, protein, carbs, fat, sugar and sodium for a custom First Watch order based on the entrée, sides, toast, add-ons and drink you select. You may also see it called a First Watch calorie calculator or macro calculator, the goal is the same: show you the nutrition of your real order, not a single generic menu figure.
First Watch is a daytime café known for made-to-order breakfast, brunch and lunch, cage-free eggs, seasonal produce and a fresh juice bar. That handcrafted, customizable style is exactly why a calculator helps here: swap egg whites for whole eggs, add avocado, choose a juice over coffee, and the totals move a lot. Because dishes are built to order, a calculator lets you plan the exact plate you’ll eat instead of relying on a menu average.
How to build and calculate your order
Building an order in the calculator mirrors how you’d customize at the table:
- Pick your entrée, an omelet, a griddle item (pancakes, French toast), avocado toast, a power bowl, breakfast tacos, or a lunch salad or sandwich. This is your biggest calorie decision.
- Choose your protein and eggs, whole eggs vs. egg whites, and a meat like bacon, turkey sausage, chicken apple sausage, ham or pork sausage.
- Set your sides, seasoned potatoes, fresh fruit, toast (or gluten-free toast), or greens.
- Add a drink, coffee, cold brew, a fresh juice or a smoothie. Drinks are the sneakiest source of sugar and calories.
Hit calculate and you’ll see the full breakdown. The smartest way to use it: build your usual order, then change one thing at a time, egg whites instead of whole eggs, fruit instead of potatoes, coffee instead of juice, and watch the total drop.
First Watch calories: popular dishes at a glance
At First Watch, portion size and toppings drive most of the calories, the eggs themselves are rarely the problem. Here are representative figures from First Watch’s official data. Treat them as close estimates; dishes are handcrafted, so servings vary.
Lighter picks (under ~550 calories)
| Item | Est. calories | Notes |
|---|---|---|
| Cup of fresh seasonal fruit | ~80 | Most underrated side |
| Egg white omelet (veg) | ~480 | Keto-leaning, high protein |
| Power Wrap | ~500 | Light but filling |
| Tri-Athlete Omelet | ~510 | Protein-forward |
| Healthy Turkey Omelet | ~540 | Egg whites + turkey |
Heartier plates (600+ calories)
| Item | Est. calories | Notes |
|---|---|---|
| Avocado Toast | ~640 | Healthy fats and fiber |
| Kale & Berry Salad | ~870 | Big portion; watch dressing |
| A.M. Superfoods Bowl | ~430 to 960 | Varies by build/toppings |
| Bacado Omelet | ~1,140 | Avocado + bacon, indulgent |
| The Works Omelet | ~1,200 | ~40 to 50g protein |
| Barbacoa Breakfast Tacos | ~1,360 | Highest-calorie plate |
Drinks (the hidden sugar)
| Drink | Est. calories | Notes |
|---|---|---|
| Project Sunrise drip coffee (black) | ~0 | No cream or sugar |
| Cold brew | ~15 to 130 | Depends on add-ins |
| Kale Tonic | ~130 | Green juice, lower sugar |
| Watermelon Wake-Up | ~120 | Light and refreshing |
| Purple Haze / flavored juices | ~430+ | Can exceed 50g sugar |
The pattern is clear: a fruit-and-egg-white plate with black coffee lands around 550 to 650 calories, while an indulgent omelet with a flavored juice can pass 1,600.
The healthiest, lowest-calorie First Watch order
The lowest-calorie First Watch order pairs a lean, protein-forward dish, an egg white omelet, Power Wrap or Tri-Athlete Omelet, with a cup of fresh fruit instead of seasoned potatoes, and black coffee or cold brew instead of a flavored juice. That combination can keep a satisfying meal in the 500 to 650 calorie range with 25 to 35g of protein, which is why First Watch works well for weight loss when you order deliberately. Two swaps do most of the work: choosing egg whites over whole eggs, and swapping potatoes for fresh fruit.
For the highest-protein order, The Works Omelet and Farm Stand Breakfast Tacos each deliver roughly 40 to 50g of protein, and egg-white omelets with turkey are a leaner way to hit 30g+. Adding chicken apple sausage (about 180 calories) is a lean protein boost that even calorie-conscious diners appreciate.
How to order low-carb or keto at First Watch
To order low-carb or keto at First Watch, build around eggs and vegetables and skip the toast, potatoes and pancakes. An egg white or whole-egg omelet with mushrooms, onions and cheese, plus avocado and bacon, is naturally low in carbs and high in fat and protein, the egg white veggie omelet lands near 480 calories and fits a keto framework. Add a side of fresh greens instead of potatoes, choose black coffee over juice, and you have a low-carb plate that still feels like a full breakfast. Low-carb and keto aren’t identical, though: keto needs stricter carb control and higher fat, so the calculator’s carb total is your best guide.
Watch the sugar and sodium
Two First Watch numbers surprise people: sugar in the juices and sodium in the savory plates. Several fresh juices and smoothies carry 50g or more of sugar per serving, refreshing, but closer to a dessert than a health drink, so a green option like the Kale Tonic (~130 cal) or black coffee is the lighter call. On the savory side, many hashes and omelets exceed 1,000 mg of sodium in a single dish. The American Heart Association recommends keeping sodium under 2,300 mg per day, ideally closer to 1,500 mg, so one salty plate can use a big share of your daily budget. The calculator totals both sugar and sodium as you build, so neither one blindsides you.
Is First Watch gluten-free, vegan or allergen-friendly?
First Watch offers gluten-friendly items, including gluten-free toast at no extra charge and naturally gluten-free potatoes, but it is not certified gluten-free, and the company warns that gluten-free items are often made with shared equipment (including a shared toaster), so cross-contact is very likely. Guests with celiac disease or a serious allergy should tell their server and ask for allergen handling procedures. For vegetarians and vegans, options like the A.M. Superfoods Bowl, avocado toast, steel-cut oatmeal and seasonal veggie dishes can work, some with simple modifications. First Watch’s official nutrition and allergen data comes from a third-party consultant (MenuTrinfo), and a full PDF guide is available on its site, always confirm specifics if a reaction is a risk.
Frequently Asked Questions
Build your order before you go
The point of the First Watch Nutrition Calculator isn’t to skip brunch, it’s to show you where the calories, sugar and sodium actually come from. Once you can see that the potatoes, griddle items and flavored juices move the number more than the eggs do, you can keep what you love and adjust only what matters. Scroll back up, build your exact order, and check the macros before your next visit, then lock in the plate that fits your goals.
Related Calculators
Comparing menus? These calculators work the same way:
- Dutch Bros calorie breakdown
- 7 Brew nutrition calculator
- calories and macros at Chili’s
- Smoothie King nutrition facts
- the Tropical Smoothie calculator
- Cracker Barrel menu nutrition
Disclaimer: This page is not affiliated with, endorsed by, or officially connected to First Watch Restaurants, Inc. Nutrition values are based on First Watch’s publicly available official data (provided by MenuTrinfo) and standard ingredient values, and will vary by portion, location, season and preparation. This is not medical or dietary advice, for personalized guidance, consult a registered dietitian or physician, and for allergen safety, confirm ingredients directly with your local First Watch.