Protein at First Watch
Every chain menu in America is required to show you calories. Not one is required to print protein on the menu. So here it is — 11 First Watch items, using the figures First Watch publishes.
Source: First Watch published nutrition, read 25 September 2026.
Ranked by protein
This operator publishes protein but not serving weights, so protein per 100 g — the figure that tells you how dense a plate is — cannot be worked out from their numbers. These are ranked by total protein, and nothing here is estimated to fill the gap.
| Item | Protein |
|---|---|
| Farm Stand Breakfast Tacosas published | 52 g |
| Barbacoa Chilaquiles Breakfast Bowlas published | 52 g |
| Monterey Clubwhole sandwich as published | 50 g |
| The Works Omeletas published | 48 g |
| Roast Beef & Havartiwhole sandwich as published | 47 g |
| Bacado Omeletas published | 45 g |
| Frittata Rusticaas published | 42 g |
| Classic Benedictas published | 42 g |
| Power Wrapas published | 37 g |
| Power Breakfast Bowlas published | 33 g |
| Avocado Toastsmaller item as published | 24 g |
What's your number?
These are the restaurant's figures. Your daily protein target is worked out from your own measurements — six questions, about two minutes. Free, no card, no account.
Find my protein numberOr log your meals in the Kessa app.
