First Watch Nutrition Information

First Watch is a restaurant chain that specializes in breakfast. First Watch has been in operation since 1983, and the chain's locations are open only between 7 a.m. and 2:30 p.m., as they only serve breakfast, brunch and lunch. Although many First Watch options are low in calories, the menu does include several high calorie meals.

Muffins

First Watch serves many types of breakfast foods, including muffins. The lowest calorie muffins are the English muffins, which provide 132 calories with 1 g of fat. The blueberry muffins are slightly higher in calories, with 158 per muffin, and higher in fat, with 4 g.

Eggs

First Watch offers several egg dishes with a wide range of calorie content. A simple, low calorie egg dish is the two egg scramble, which provides 242 calories, 21 g of fat, 13 g of protein and no carbohydrates. Meanwhile, the Bacado Omelet, which contains bacon, avocado and other ingredients, contains 1,040 calories, more than half of the daily recommended intake, and 71 g of fat, slightly more than the total daily intake recommended by the American Heart Association. This meal is high in carbohydrates, with 61 g, and protein, with 45 g.

Pancakes

Another breakfast staple offered by First Watch is pancakes. The chain's blueberry pancakes are rich in calories, with 560 calories, and are high in fat, with 28 g, and carbohydrates, with 67 g. Half of the fat in these pancakes comes from saturated fat, which is considered unhealthier and should be limited to 16 g per day, according to the American Heart Association.

Wraps

One of the lunch items that First Watch serves is wraps. According to First Watch, the restaurant's signature wrap is the Power Wrap, which contains egg whites, turkey and spinach. This wrap contains 478 calories, 39 g of protein, 58 g of carbohydrates and 11 g of fat.

Salads

Another brunch and lunch item at First Watch is salad. Although salads are often diet-friendly options, the salads at First Watch are high in calories and fat. The Cobb salad contains 660 calories and 44 g of fat, while the Greek salad contains 790 calories and 51 g of fat. Both salads are rich in protein, with 24 g in the Greek salad and 35 g in the Cobb salad.