Breakfast & diner
First Watch under 400 calories
43 First Watch menu items under 400 calories, sorted by protein-per-calorie. Useful when you're eating out on a deficit.
The 43 dishes below are every First Watch item we track that comes in at or under 400 calories. They're ranked by protein-per-calorie so you can spot the macro-friendly picks fast.
Item
kcal
P
C
F
- First Cut Pastrami Brisket53% protein per calorie9012g2g4g
- Smoked Ham50% protein per calorie16020g3g6g
- Chicken Apple Sausage36% protein per calorie18016g4g12g
- Turkey Sausage33% protein per calorie22018g0g16g
- Low-Fat Milk (Small)32% protein per calorie1008g12g2g
- First String29% protein per calorie29021g45g3g
- Two Cage-Free Eggs27% protein per calorie19013g1g15g
- Reduced-Fat Milk - Small27% protein per calorie1208g12g5g
- Steel-Cut Oatmeal - Kids19% protein per calorie30014g45g9g
- Bob's Red Mill Cheesy Grits18% protein per calorie1808g22g7g
- Chicken and Wild Rice Soup - Cup17% protein per calorie1205g17g4g
- Chocolate Milk - Small16% protein per calorie2008g36g5g
- Italian Wedding Soup - Cup16% protein per calorie1004g9g4g
- Italian Wedding Soup - Bowl15% protein per calorie1305g12g5g
- Market Veggie Sandwich (Half)15% protein per calorie34013g26g21g
- Bacon & Egg - Kids15% protein per calorie40015g47g17g
- Chicken and Wild Rice Soup - Bowl15% protein per calorie1606g22g5g
- Hardwood Smoked Bacon15% protein per calorie1606g0g15g
- Kale Tonic Fresh Juice12% protein per calorie1304g32g0g
- Market Vegetable Soup - Bowl12% protein per calorie1003g17g2g
- Clam Chowder - Bowl12% protein per calorie2407g22g14g
- Million Dollar Bacon11% protein per calorie2507g22g15g
- Million Dollar Bacon - Sides11% protein per calorie2507g22g15g
- Clam Chowder - Cup11% protein per calorie1805g16g11g
- Broccoli Cheddar - Cup11% protein per calorie1805g8g14g
- First Harvest Baby Potatoes11% protein per calorie1103g24g0g
- Broccoli Cheddar - Bowl10% protein per calorie2406g10g19g
- Grains First Crackers - Whole Grain10% protein per calorie802g11g3g
- Market Vegetable Soup - Cup10% protein per calorie802g13g2g
- Tomato Basil Soup - Bowl7% protein per calorie1803g15g12g
- Watermelon Wake-Up7% protein per calorie1202g31g0g
- English Muffin6% protein per calorie3305g45g13g
- Tomato Basil Soup - Cup6% protein per calorie1402g11g9g
- Oat Milk - Small5% protein per calorie1502g16g9g
- Fresh Seasonal Fruit - Cup5% protein per calorie801g21g0g
- Bob's Red Mill Buttered Grits4% protein per calorie1802g21g9g
- Fresh Seasoned Potatoes4% protein per calorie3203g42g14g
- Coconut Milk Unsweetened/First Pressing3% protein per calorie1301g2g13g
- Morning Meditation Fresh Juice3% protein per calorie1401g36g0g
- Cinnamon Toast Cereal Milk2% protein per calorie2301g37g1g
- Purple Haze0% protein per calorie2300g61g0g
- Gluten-Free Toast with All-Natural House Preserves0% protein per calorie1500g32g2g
Coke0% protein per calorie1000g27g0g
Scan the First Watch menu in healmeal.
Point at the menu live and healmeal ranks the dishes that fit your remaining macros.
