First Watch Menu Nutrition 2026: Calories, Protein & Prices for Every Item

First Watch is a breakfast, brunch and lunch chain that serves only during the day. It had more than 660 restaurants in 33 states in 2026, according to the company. Its menu mixes light, egg-white plates with very heavy hashes and pancake breakfasts, so the nutrition numbers matter more here than at most chains. Every calorie, protein and sodium figure on this page comes from the nutrition data in First Watch’s own ordering system, and every price is a range across six real restaurants.

Best First Watch Picks for Protein

Ranked by grams of protein per 100 calories, the Healthy Turkey Omelet is far ahead: 10.2 g, more than double most of the menu. The Power Wrap and Tri-Athlete come next. At the bottom, the Belgian Waffle has 2 g of protein in 590 calories.

Fall 2026 Menu: Nutrition and Prices

First Watch’s fall 2026 menu adds a Truffle Bacon & Brie Hash, Double Crunch Breakfast Tacos, a Cinnamon Chip Pancake Breakfast, a Caramel Apple Cinnamon Roll and a Prickly Paradise juice. The pancake breakfast is the heaviest plate on the whole menu at 1,527 calories with 112 g of sugar, and the cinnamon roll is 1,390 calories on its own.

Five of our six stores showed this lineup. The Henderson Boulevard store in Tampa listed a different fall menu instead: a Korean BBQ Steak & Egg Hash (1,190 calories, $15.99), a Hatch Chile Carnitas Breakfast Burrito (1,110 calories, $15.49) and a Pumpkin Pancake Breakfast (1,050 calories, $15.29). Seasonal items can vary by restaurant.

The Classics and The Hits

The Traditional (two eggs, a meat, toast and potatoes) is 1,000 calories as First Watch lists it, and the Chickichanga is 1,150 calories with 3,310 mg of sodium. The tacos carry the most protein in this group, 49 to 52 g.

Pancakes, Waffles and French Toast

A single multigrain pancake is 670 calories, and the Lemon Ricotta Pancakes are 1,250 calories with 92 g of sugar. The Belgian Waffle is the lightest sweet plate at 590 calories, but it has only 2 g of protein. First Watch calls the multigrain pancake “humongous,” and the calorie range for a pancake order runs from 520 to 1,260 depending on flavor and add-ons.

The Healthier Side

First Watch’s “Healthier Side” section holds the four lightest full meals on the menu, all under 600 calories: the Tri-Athlete (450), Healthy Turkey Omelet (480), Power Wrap (500) and Avocado Toast (580). Two items in this section are far heavier: the Sunrise Granola Bowl (930 calories, 78 g of sugar) and the AM Superfoods Bowl (900).

“Healthier” doesn’t mean low-sugar or low-sodium. The granola bowl’s 78 g of sugar is close to the Floridian French Toast’s 85 g, and the Healthy Turkey Omelet still carries 1,590 mg of sodium.

Bowls and Hashes

The hashes are among the heaviest dishes First Watch serves: 1,180 to 1,250 calories and close to 2,900 mg of sodium each. The Pesto Chicken Power Bowl is the light choice here at 650 calories with 31 g of protein.

Omelets and Frittatas

The three omelets run 1,120 to 1,140 calories with 45 to 48 g of protein; the two frittatas are lighter at 710 to 760 calories with about 40 g of protein. For the same protein, a frittata saves roughly 400 calories.

Sandwiches and Salads

Sandwiches run 700 to 1,120 calories and salads 620 to 980. The Kale & Berry Salad is the lightest lunch at 620 calories; the Roast Beef & Havarti is the heaviest at 1,120 calories and 2,745 mg of sodium. A half sandwich with a salad or soup (“Two for You”) was $12.29 to $12.99.

Kids First Menu

Every kids’ meal was $7.59 at the stores we checked, and calories range from 400 (Bacon & Egg) to 870 (Kids Pancake). The Kids Granola Bowl has the most protein (19 g) for 520 calories.

Sides: Million Dollar Bacon, Potatoes and More

Million Dollar Bacon, First Watch’s brown sugar and cayenne glazed bacon, is 250 calories for four slices and costs $6.29 everywhere we checked. Watch the potatoes: a side of seasoned potatoes has 1,720 mg of sodium, and the Million Dollar Potatoes 1,740 mg.

The shareable Holey Donuts (cinnamon sugar donut holes) are 1,000 calories with 82 g of sugar for $6.49.

Drinks, Juices and Coffee

Project Sunrise coffee, iced tea and most juices are $3.99; fresh juices from the Juice Bar are $5.79 to $5.99. The flavored iced coffees are the calorie trap: the Honey Caramel Crunch Iced Coffee has 440 calories and 70 g of sugar.

Sodium Watch: 11 Entrées Over 2,300 mg

The U.S. Dietary Guidelines suggest staying under 2,300 mg of sodium a day, and 11 First Watch entrées pass that in one plate. Most are hashes, burritos and the biscuit-and-gravy plate.

Potatoes drive much of this. A side of seasoned potatoes alone is 1,720 mg, so swapping it for fresh fruit (0 mg) or mixed greens (65 mg) cuts a plate’s sodium sharply.

Gluten-Friendly, Vegetarian and Vegan Options

First Watch’s ordering menu offers “Make it Gluten-Friendly” versions of 24 dishes, vegetarian versions of 17 and vegan versions of 7. Gluten-free toast is $2.79 as a side and can be swapped onto The Traditional at no charge.

“Gluten-friendly” isn’t the same as gluten-free. First Watch’s kitchens handle wheat, so if you have celiac disease, ask the restaurant how the dish is prepared.

First Watch Prices by City

First Watch prices barely change by city. The same 10-item order cost $107.20 in Charlotte, $108.80 in Bradenton, Tampa and River Forest, Illinois, and $112.00 in Dallas and Phoenix. That’s a $4.80 gap, about 4%. Coffee, iced tea, Million Dollar Bacon and every kids’ meal were the same price at all six.

First Watch Hours

All 76 First Watch restaurants we checked, in Florida, Ohio, Texas, Arizona, Georgia, North Carolina, Illinois and South Carolina, were open 7:00 AM to 2:30 PM every day of the week. First Watch serves breakfast, brunch and lunch only, and the full menu is available the whole time it’s open.

Dishes Older Lists Still Show

Several First Watch dishes that still appear on other menu pages weren’t on the menu at any of our six stores on November 1, 2026. Prices on those pages are also behind: one list from August 2026 shows The Traditional at $10.49, while it was $14.29 to $14.49 at every store we checked.

Tips for Eating Lighter at First Watch

First Watch vs Other Breakfast Restaurants

First Watch Menu Nutrition: Frequently Asked Questions

What to Know Before You Order at First Watch

First Watch makes it easy to eat light or very heavy from the same menu. Start with an egg-white dish, swap potatoes for fruit, and you’ll get a filling breakfast for under 600 calories.