Low-calorie First Watch options, ranked
First Watch publishes nutrition for 119 menu items. 48 are under 300 calories and 67 are under 500. The lightest real portion is Oat Milk (Small) (150 calories, 2 g protein), and the lightest with at least 20 g of protein is Smoked Ham (160 calories, 20 g protein). Numbers are per serving from First Watch's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Smoked Ham
per side · 20g protein · 3g carbs · 6g fat
160 kcal
Chicken Apple Sausage Patties
per side · 16g protein · 4g carbs · 12g fat
180 kcal
Turkey Sausage Links
per side · 18g protein · 0g carbs · 16g fat
220 kcal
Reduced-Fat Milk (Large)
per large · 15g protein · 22g carbs · 9g fat
230 kcal
Bacon & Egg (Kids)
per kids meal · 15g protein · 47g carbs · 17g fat
400 kcal
Ham & Gruyere Melt (Half)
per half sandwich · 21g protein · 26g carbs · 24g fat
410 kcal
Sweet Honey Pecan Salad (Half, with dressing)
per half salad · 15g protein · 36g carbs · 25g fat
430 kcal
Tri-Athlete®
per entrée · 31g protein · 67g carbs · 8g fat
450 kcal
Healthy Turkey
per entrée · 49g protein · 47g carbs · 12g fat
480 kcal
Power Wrap
per entrée · 37g protein · 63g carbs · 11g fat
500 kcal
Monterey Club Sandwich (Half)
per half sandwich · 25g protein · 34g carbs · 30g fat
500 kcal
Granola Bowl (Kids)
per kids meal · 19g protein · 81g carbs · 13g fat
520 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Blood Orange Citrus Sparkler
per drink · 0g protein · 10g carbs · 0g fat
40 kcal
Passion Fruit Mint Sparkler
per drink · 0g protein · 13g carbs · 0g fat
50 kcal
Berry Lime Sparkler
per drink · 0g protein · 12g carbs · 0g fat
50 kcal
Fresh-Brewed Iced Tea (Sweetened)
per drink · 0g protein · 15g carbs · 0g fat
60 kcal
Lemon-Dressed Organic Mixed Greens
per side · 1g protein · 5g carbs · 5g fat
70 kcal
Market Vegetable Soup (Cup)
per cup · 2g protein · 13g carbs · 2g fat
80 kcal
Fresh, Seasonal Fruit (Cup)
per cup · 1g protein · 21g carbs · 0g fat
80 kcal
Fresh-Brewed Iced Tea (Blackberry)
per drink · 0g protein · 19g carbs · 0g fat
80 kcal
Sliced Avocado
per side · 1g protein · 5g carbs · 8g fat
90 kcal
Italian Wedding Soup (Cup)
per cup · 4g protein · 9g carbs · 4g fat
100 kcal
Market Vegetable Soup (Bowl)
per bowl · 3g protein · 17g carbs · 2g fat
100 kcal
Grapefruit Juice (Small)
per small · 0g protein · 25g carbs · 0g fat
100 kcal
100% Cold Squeezed Orange Juice (Small)
per small · 2g protein · 26g carbs · 0g fat
110 kcal
Apple Juice (Small)
per small · 0g protein · 28g carbs · 0g fat
110 kcal
Cranberry Juice (Small)
per small · 0g protein · 28g carbs · 0g fat
110 kcal
Reduced-Fat Milk (Small)
per small · 8g protein · 12g carbs · 5g fat
120 kcal
One Cage-Free Egg
per side · 6g protein · 0g carbs · 10g fat
120 kcal
Chicken and Wild Rice Soup (Cup)
per cup · 5g protein · 17g carbs · 4g fat
120 kcal
Italian Wedding Soup (Bowl)
per bowl · 5g protein · 12g carbs · 5g fat
130 kcal
Kale Tonic
per drink · 4g protein · 32g carbs · 0g fat
130 kcal
Tomato Basil Soup (Cup)
per cup · 2g protein · 11g carbs · 9g fat
140 kcal
Morning Meditation
per drink · 1g protein · 36g carbs · 0g fat
140 kcal
Oat Milk (Small)
per small · 2g protein · 16g carbs · 9g fat
150 kcal
Gluten-Free Toast with All-Natural House Preserves
per side · 0g protein · 32g carbs · 2g fat
150 kcal
Smoked Ham
per side · 20g protein · 3g carbs · 6g fat
160 kcal
Chicken and Wild Rice Soup (Bowl)
per bowl · 6g protein · 22g carbs · 5g fat
160 kcal
Hardwood Smoked Bacon
per side · 6g protein · 0g carbs · 15g fat
160 kcal
Chicken Apple Sausage Patties
per side · 16g protein · 4g carbs · 12g fat
180 kcal
Bob's Red Mill Cheesy Grits
per side · 8g protein · 22g carbs · 7g fat
180 kcal
Clam Chowder (Cup)
per cup · 5g protein · 16g carbs · 11g fat
180 kcal
Broccoli Cheddar (Cup)
per cup · 5g protein · 8g carbs · 14g fat
180 kcal
Tomato Basil Soup (Bowl)
per bowl · 3g protein · 15g carbs · 12g fat
180 kcal
Bob's Red Mill Buttered Grits
per side · 2g protein · 21g carbs · 9g fat
180 kcal
Two Cage-Free Eggs
per side · 13g protein · 1g carbs · 15g fat
190 kcal
Grapefruit Juice (Large)
per large · 0g protein · 46g carbs · 0g fat
190 kcal
Chocolate Milk (Small)
per small · 8g protein · 36g carbs · 5g fat
200 kcal
Iced Coffee
per drink · 9g protein · 29g carbs · 6g fat
210 kcal
100% Cold Squeezed Orange Juice (Large)
per large · 3g protein · 48g carbs · 1g fat
210 kcal
Apple Juice (Large)
per large · 0g protein · 53g carbs · 0g fat
210 kcal
Cranberry Juice (Large)
per large · 0g protein · 53g carbs · 0g fat
210 kcal
Turkey Sausage Links
per side · 18g protein · 0g carbs · 16g fat
220 kcal
Reduced-Fat Milk (Large)
per large · 15g protein · 22g carbs · 9g fat
230 kcal
Purple Haze
per drink · 0g protein · 61g carbs · 0g fat
230 kcal
Broccoli Cheddar (Bowl)
per bowl · 6g protein · 10g carbs · 19g fat
240 kcal
Million Dollar Bacon
per side · 7g protein · 22g carbs · 15g fat
250 kcal
Hot Chocolate
per drink · 1g protein · 51g carbs · 5g fat
250 kcal
Oat Milk (Large)
per large · 4g protein · 30g carbs · 17g fat
280 kcal
Chocolate Milk (Large)
per large · 14g protein · 44g carbs · 8g fat
290 kcal
300 to 500 calories
Steel-Cut Oatmeal (Kids)
per kids meal · 14g protein · 45g carbs · 9g fat
300 kcal
Market Veggie Sandwich (Half)
per half sandwich · 11g protein · 26g carbs · 19g fat
320 kcal
Fresh, Seasoned Potatoes
per side · 3g protein · 42g carbs · 14g fat
320 kcal
Chicken Avocado Chop Salad (Half, with dressing)
per half salad · 12g protein · 25g carbs · 20g fat
330 kcal
Whole Grain Artisan Toast with All-Natural House Preserves & Whipped Butter
per side · 8g protein · 38g carbs · 15g fat
330 kcal
English Muffin
per side · 5g protein · 45g carbs · 13g fat
330 kcal
Cobb Salad (Half, with dressing)
per half salad · 14g protein · 13g carbs · 27g fat
350 kcal
Clam Chowder (Bowl)
per bowl · 11g protein · 32g carbs · 21g fat
370 kcal
Mint Mocha Iced Coffee
per drink · 8g protein · 54g carbs · 14g fat
370 kcal
Bacon & Egg (Kids)
per kids meal · 15g protein · 47g carbs · 17g fat
400 kcal
Ham & Gruyere Melt (Half)
per half sandwich · 21g protein · 26g carbs · 24g fat
410 kcal
Kale & Berry Salad (Half, with dressing)
per half salad · 14g protein · 22g carbs · 31g fat
410 kcal
Sweet Honey Pecan Salad (Half, with dressing)
per half salad · 15g protein · 36g carbs · 25g fat
430 kcal
Biscuits & Turkey Sausage Gravy
per side · 9g protein · 56g carbs · 20g fat
440 kcal
Honey Caramel Crunch Iced Coffee
per drink · 8g protein · 73g carbs · 14g fat
440 kcal
Tri-Athlete®
per entrée · 31g protein · 67g carbs · 8g fat
450 kcal
Pork Sausage Links
per side · 12g protein · 0g carbs · 46g fat
460 kcal
Freshly Baked Blueberry Muffin
per side · 6g protein · 54g carbs · 24g fat
460 kcal
Healthy Turkey
per entrée · 49g protein · 47g carbs · 12g fat
480 kcal
Questions people ask
What is the lowest-calorie item at First Watch?
Blood Orange Citrus Sparkler at 40 calories per drink. The lightest item that's a full portion (150 calories or more) is Oat Milk (Small) (150 calories, 2 g protein).
How many First Watch items are under 500 calories?
67 of the 119 items First Watch publishes nutrition for, and 48 are under 300.
What's the lowest-calorie First Watch order with real protein?
Smoked Ham (160 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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