First Watch Seed Oil Report Card
Based on our menu research, First Watch cooks with: Cooks primarily in canola oil; some batters, dressings and sauces contain refined soybean oil (not flagged as soy allergen per FDA guidance).. Across the 103 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
Safest Orders at First Watch
| Fresh Fruit (side) | 0.0g PUFA |
| Fresh Seasonal Fruit | 0.0g PUFA |
| Morning Meditation Juice | 0.0g PUFA |
| Kale Tonic Juice | 0.0g PUFA |
| Purple Haze Juice | 0.0g PUFA |
What to Avoid at First Watch
| Chickichanga | 11.0g PUFA |
| Cobb Salad | 11.0g PUFA |
| Million Dollar Breakfast Sandwich | 10.0g PUFA |
| Chickichanga (fried burrito) | 10.0g PUFA |
| Carnitas Breakfast Burrito | 10.0g PUFA |
Frequently asked
Does First Watch use seed oils?
Based on our menu research, First Watch cooks with: Cooks primarily in canola oil; some batters, dressings and sauces contain refined soybean oil (not flagged as soy allergen per FDA guidance).. Across the 103 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does First Watch cook with?
Our research indicates: Cooks primarily in canola oil; some batters, dressings and sauces contain refined soybean oil (not flagged as soy allergen per FDA guidance).. Preparation can vary by location, so treat PUFA numbers as estimates.
Does First Watch use beef tallow?
No. Our research indicates First Watch cooks with Cooks primarily in canola oil; some batters, dressings and sauces contain refined soybean oil (not flagged as soy allergen per FDA guidance)., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is First Watch seed oil free?
No. Our research indicates First Watch cooks with Cooks primarily in canola oil; some batters, dressings and sauces contain refined soybean oil (not flagged as soy allergen per FDA guidance)., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at First Watch?
Fresh Fruit (side) is the lowest-PUFA item we analyzed at First Watch, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at First Watch?
Chickichanga is the highest-PUFA item we analyzed at First Watch, at an estimated 11.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. Curious why people avoid them? Read the evidence.
Compare other chains
IHOP · Denny's · Waffle House · Cracker Barrel · Bob Evans · Perkins Restaurant & Bakery
See where First Watch lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.