Nutrition Breakdown
First Watch Calories — Lowest to Highest
Browse calorie values for First Watch menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
220 kcal
Lowest Item
1 kcal
Highest Item
594 kcal
Lowest Calorie Items at First Watch
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Fresh-Brewed Iced Tea | beverages | USDA | 1 kcal |
| 2 | Herbal Teas | beverages | USDA | 1 kcal |
| 3 | Sunrise Select | beverages | USDA | 1 kcal |
| 4 | Veg'd Out | omelets | USDA | 18 kcal |
| 5 | Soups | sides | USDA | 20 kcal |
| 6 | Soft Drinks | beverages | USDA | 40 kcal |
| 7 | 100% Fresh-Squeezed Orange Juice | beverages | USDA | 47 kcal |
| 8 | Killer Cajun | omelets | USDA | 56 kcal |
| 9 | Fruit | sides | USDA | 66 kcal |
| 10 | Soups | 2 for you $7.49 | USDA | 70 kcal |
| 11 | The Forager | omelets | USDA | 70 kcal |
| 12 | Grits | sides | USDA | 71 kcal |
| 13 | Potatoes | sides | USDA | 74 kcal |
| 14 | San Pellegrino Sparkling Water | beverages | USDA | 75 kcal |
| 15 | Not Guilty Your Honor | sandwiches | USDA | 77 kcal |
| 16 | Cherry Chicken Quinoa Bowl | power bowls | USDA | 80 kcal |
| 17 | Siesta Key Cocktail | the healthier side | USDA | 84 kcal |
| 18 | Other Juices | beverages | USDA | 98 kcal |
| 19 | Cobb | salads | USDA | 102 kcal |
| 20 | Cobb | salads | USDA | 102 kcal |
| 21 | Low-Fat Milk | beverages | USDA | 103 kcal |
| 22 | Veggie Grill | sandwiches | USDA | 104 kcal |
| 23 | Grilled Turkey | sandwiches | USDA | 106 kcal |
| 24 | Breakfast Scramble | first watch eggs-clusives | USDA | 107 kcal |
| 25 | Veggie Burger | sandwiches | USDA | 111 kcal |
| 26 | Chicken Salad Melt | sandwiches | USDA | 112 kcal |
| 27 | Pesto Chicken Quinoa Bowl | power bowls | USDA | 119 kcal |
| 28 | Tri-Athlete | the healthier side | USDA | 127 kcal |
| 29 | Cranberry Nut Oatmeal | the healthier side | USDA | 129 kcal |
| 30 | Via Veneto | omelets | USDA | 133 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Salads
Acapulco Express
The Works
Energy Bowl
Bacado
Similar Binge-Worthy Restaurants
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How Estimated Calories Are Calculated
When official nutrition is unavailable, calorie values are estimated using menu-item keywords and then adjusted by portion size. These values are directional for comparison, not medical nutrition advice.
- Base estimate: item-name tokens (for example burger, fries, salad, pizza, shake) map to baseline calorie ranges.
- Portion weighting: ounce and gram values adjust the estimate (about 8 oz = 1.0x, about 230 g = 1.0x), then the value is capped within a safe range.
- Size modifiers: small/kids items apply a lower multiplier, while large/xl/family/double items apply a higher multiplier.
- Final output: estimates are rounded to whole calories and shown as Estimated in the source column.
First Watch Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many First Watch items have calorie data?
What is the lowest-calorie item at First Watch?
Are First Watch calorie values official or estimated?
Where can I compare calories and prices together?
How to Use This Calories Page
Use this page to compare low-calorie and high-calorie items quickly before ordering. Official values are used where available, and estimated values fill the coverage gap for broad menu discovery.
Estimated values are directional and may vary by location, preparation style, and serving size. For strict dietary planning, cross-check with the official restaurant nutrition statement when available.