High-protein First Watch orders
These orders are copied from the nutrition information First Watch publishes. Calories, protein, carbs, and fat are the figures in that guide. Sides, sauces, and drinks are not added unless the published item already includes them.
A high-protein pick is Healthy Turkey (No Toast or Sliced Tomatoes), at 40 g protein for 260 calories. The lowest-carb example here is Turkey Sausage, at 0 g carbs. For First Watch macros on a single order, use the table and the source link below.
TableMacros is not affiliated with First Watch. The name is used only so you can tell which restaurant published the numbers.
Example macro-friendly orders
Each row is one published menu item. The guide is linked under the item name. There are 8 examples, ranked by protein per calorie.
| Order | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Healthy Turkey (No Toast or Sliced Tomatoes)From First Watch's published nutrition | 260 | 40 g | 7 g | 9 g |
| Tri-Athlete (No Fruit or Toast)From First Watch's published nutrition | 160 | 22 g | 8 g | 4.5 g |
| Smoked HamFrom First Watch's published nutrition | 160 | 20 g | 3 g | 6 g |
| Chicken Apple Sausage PattiesFrom First Watch's published nutrition | 180 | 16 g | 4 g | 12 g |
| Power Wrap (No Fruit)From First Watch's published nutrition | 420 | 36 g | 42 g | 11 g |
| Turkey SausageFrom First Watch's published nutrition | 220 | 18 g | 0 g | 16 g |
| Classic Benedict (No Dressed Greens)From First Watch's published nutrition | 590 | 41 g | 37 g | 30 g |
| ICED COFFEEFrom First Watch's published nutrition | 550 | 23 g | 35 g | 35 g |
Find an order that fits your targets
TableMacros uses these same official files to rank First Watch and other chains near you. Set your calories and protein, then open it on the web or on Android.
Source
From First Watch's published nutrition
First Watch official nutrition information (Official PDF). Page updated 2026-10-24.
Customizations, sizes, and regional recipes change the numbers. Menus change; check the source before you order. This is general information, not medical or allergen advice. TableMacros is not affiliated with, endorsed by, or sponsored by First Watch.
Questions
What is a high-protein First Watch order?
The best protein for the calories in this list is Healthy Turkey (No Toast or Sliced Tomatoes): 40 g protein, 7 g carbs, 9 g fat, 260 calories. The highest protein total in the list is Classic Benedict (No Dressed Greens): 41 g protein, 37 g carbs, 30 g fat, 590 calories.
What is a low-carb First Watch order?
The fewest carbs in this list is Turkey Sausage: 18 g protein, 0 g carbs, 16 g fat, 220 calories.
Do these First Watch orders include sauces and drinks?
A row includes a sauce, side, or drink only when that item is named. Combined rows add only the published portions joined by a plus sign. Nothing else is included.
Where do these First Watch macros come from?
The figures come from First Watch's published nutrition information: https://fw-nutrition-info.s3.amazonaws.com/allergenguide.pdf. Rows with more than one item add those published portions. No number on this page is estimated.
Is TableMacros affiliated with First Watch?
No. First Watch is a trademark of its owner. TableMacros is not affiliated with, endorsed by, or sponsored by First Watch. The name is used only to identify the restaurant that published this nutrition information.
How do I find a First Watch order that fits my targets?
Open TableMacros on the web at https://tablemacros.app and set your calorie and protein targets. It ranks orders at First Watch and other chains near you from the same official nutrition files. The Android app is on Google Play: https://play.google.com/store/apps/details?id=com.montgomeryappworks.tablemacros
More chains
Arby'sBob EvansBojanglesBuffalo Wild WingsBurger KingCarl's Jr.CAVAChick-fil-AChipotleChurch's ChickenCorner BakeryCulver'sDairy QueenDel TacoDenny'sDomino'sDunkin'Dutch Bros. CoffeeEinstein Bros. BagelsEl Pollo LocoFreddy'sJack in the BoxJambaJimmy John'sLittle CaesarsLongHorn SteakhouseMoe's Southwest GrillNoodles & CompanyOlive GardenOutback SteakhouseP.F. Chang'sPanda ExpressPanera BreadPizza RanchPollo TropicalPopeyesPortillo'sQdobaRed LobsterShake ShackSonicStarbucksSubwaySweetgreenTaco CabanaThe Cheesecake FactoryThe Habit Burger GrillTropical Smoothie CafeWaffle HouseWhataburgerWhich Wich?WingstopZaxby's