First Watch Nutrition Calculator 2026

First Watch Nutrition Calculator: Nutrition Overview

The menu leans fresh, and much of it is moderate — avocado toast is about 480 calories with 9g of fiber. But candied bacon sides and folded specialties climb quickly, which the totals here reveal.

Across the First Watch items in this calculator, a single item runs from 10 calories (Cold Brew Coffee) to 930 calories (Chickichanga). Sodium is the number most people miss: Chickichanga alone carries 1980mg, over a third of the 2,300mg daily reference. Treat the figures here as planning estimates based on publicly available published nutrition data — exact values vary by location and preparation.

Calories at First Watch: Where They Come From

Most First Watch orders are combinations, so the total is decided by two or three choices rather than one. The popular builds below show the pattern: the same visit can land near 550 calories or pass 960, and the difference is almost always a side, a sauce or a size — not the main item.

First Watch Nutrition Calculator: How It Works

Pick one item from each category dropdown — the same way you would build the order at the counter — then adjust portions (Half, Regular, Extra, Double) in the summary panel. Every item carries its own per-serving calories, protein, carbs, fat, fiber, sugar and sodium, and the panel adds them live with percent daily values based on a 2,000-calorie day.

Why a Static Nutrition Chart Falls Short

• ✓ Portions differ — a chart lists one standard serving, but real orders are doubled, shared and customised.
• ✓ Combinations add up — the chart prices items one by one; your meal is the sum, and the sum is what matters.
• ✓ Swaps are invisible — a chart cannot show what changes when you trade one item for another.
• ✓ Sauces, cheeses and extras stack quietly on top of the headline item.
• ✓ Menus change — an interactive calculator can be updated item by item as published data changes.

First Watch Macros: Protein, Carbs & Fat

Protein is where First Watch orders differ most: Chickichanga leads the menu at 42g of protein for 930 calories. Carbs concentrate in breads, wraps, fries and sweet drinks, while fat concentrates in cheese, creamy sauces and fried items — the summary panel separates all three so you can see which lever your order is actually pulling.

First Watch Protein Guide

Rank your options by protein per calorie, not protein alone. Chickichanga is the standout at 42g of protein. Setting any protein item to a Double portion in the calculator doubles its protein and its calories together — the honest way to model a bigger appetite.

Tips for a Lighter First Watch Order