How much seed oil is in First Watch's food?
First Watch averages an estimated 9.6g of seed oil PUFA per menu item, about 2.4 days of the 4g daily goal many people in the seed oil free community aim for, in one average item. Method and grade scale on the methodology page.
What First Watch cooks with
no deep fryer in store; First Watch markets "no fryers, heat lamps, or microwaves" as a core scratch-kitchen brand promise. Potatoes/hash are seared or griddled in oil (secondary sources, including copycat recipes and a seed-oil review site, consistently point to canola oil), eggs are cooked with butter or margarine, and a Vegalene-brand pan spray is used as a release agent (a dairy-free version is kept on hand for allergy requests).
The 10 highest seed oil items we measured
Estimated PUFA grams per listed serving, from published nutrition data and the disclosed or assumed cooking oil:
| Item | Est. PUFA |
|---|---|
| Farmhouse Skillet Hash | 57g |
| The Traditional Breakfast | 43g |
| Pesto Chicken Quinoa Bowl | 32g |
| Biscuits & Turkey Sausage Gravy with Eggs | 30g |
| Tri-Fecta | 30g |
| Power Breakfast Bowl | 26.4g |
| BLTE | 25.7g |
| Roast Beef & Havarti Melt | 24.4g |
| Roast Beef & Havarti | 24.4g |
| Monterey Club | 23.8g |
If you end up here anyway
The lowest estimated seed oil orders we track at First Watch:
| Item | Est. PUFA |
|---|---|
| Fresh Fruit (side) | 0g |
| Fresh Seasonal Fruit | 0g |
| Cheesy Grits | 0.3g |
The fine print
These are estimates, not lab measurements, and preparation varies by location. Full detail for every item is on the First Watch report card. See who else graded D or F on the F List, or the whole field on the Seed Oil Index.