First Watch Seed Oil Report Card
First Watch has not publicly confirmed its cooking oils. Based on its published nutrition data, the 105 menu items we analyzed average 4.3g estimated PUFA per item — a seed-oil grade of B (Medium Risk).
Safest Orders at First Watch
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Steel-Cut Oatmeal + Fresh Seasonal Fruit + Project Sunrise Coffee, 1.0g total
| Item | PUFA |
|---|---|
| Fresh Seasonal Fruit | 0.0g |
| Blood Orange Citrus Sparkler | 0.0g |
| Passion Fruit Mint Sparkler | 0.0g |
| Berry Lime Sparkler | 0.0g |
| Million Dollar Bloody Mary | 0.0g |
What to Avoid at First Watch
| Item | PUFA |
|---|---|
| Chickichanga | 11.0g |
| Cobb Salad | 11.0g |
| Million Dollar Breakfast Sandwich | 10.0g |
| Chickichanga (fried burrito) | 10.0g |
| Classic Eggs Benedict | 10.0g |
Frequently asked
Does First Watch use seed oils?
First Watch has not publicly confirmed its cooking oils. Based on its published nutrition data, the 105 menu items we analyzed average 4.3g estimated PUFA per item — a seed-oil grade of B (Medium Risk).
Does First Watch use beef tallow?
First Watch has not disclosed using beef tallow, and chains without a disclosure typically fry in seed oils. See Tallow Watch for chains that use real fats.
Is First Watch seed oil free?
First Watch has not disclosed its cooking oils. Most chains without a disclosure use seed oils; see the estimated PUFA breakdown above.
What is the safest thing to order at First Watch?
Fresh Seasonal Fruit 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. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.