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First Watch Oxalate Guide

34 menu items analyzed for oxalate content

6 Safe15 Caution13 Avoid

These are estimates based on typical preparations and standard recipes. Actual oxalate values may vary based on specific preparations, seasonal ingredients, and regional menu differences. Always check with your server about specific ingredients.

Likely Safe Options

Low oxalate — generally kidney-friendly choices

Turkey Sausage

Likely Safe~0mg (0–0mg range)

Key Ingredients

Toast

Likely Safe~3mg (2–5mg range)

Key Ingredients

bread (white, wheat, or multigrain) 3.3mg

Million Dollar Bacon

Likely Safe~4mg (2–6mg range)

Key Ingredients

black pepper 2.2mgbrown sugar 1.7mg

Breakfast Tacos

Likely Safe~7mg (4–11mg range)

Key Ingredients

flour tortillas 4.0mgtomato 2.8mgcilantro 0.3mgonion 0.2mglime juice 0.1mg

Traditional Eggs Benedict

Likely Safe~8mg (5–11mg range)

Key Ingredients

English muffin 7.4mglemon juice 0.1mg

Farmhouse Omelet

Likely Safe~16mg (9–24mg range)

Key Ingredients

green peppers 7.6mgtomato 7.5mgonion 0.5mgmushrooms 0.1mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

A.M. Smoothie

Check Sides~15mg (6–31mg range)

Key Ingredients

granola 7.0mgbanana 3.8mgstrawberry 2.3mgGreek yogurt 1.2mgvanilla extract 1.0mg

Fresh Fruit - Seasonal fresh-cut fruit

Check Sides~18mg (7–36mg range)

Key Ingredients

mixed fresh fruit 18.0mg

Buttermilk Pancakes

Check Sides~19mg (11–28mg range)

Key Ingredients

all-purpose flour 17.0mgmaple syrup 1.5mg

Lemon Ricotta Pancakes

Check Sides~19mg (12–29mg range)

Key Ingredients

all-purpose flour 11.4mgpowdered sugar 6.4mgblueberries 1.4mglemon zest 0.2mg

Cobb Salad

Check Sides~19mg (8–39mg range)

Key Ingredients

mixed greens 8.0mgtomato 7.5mgavocado 3.5mggarlic 0.3mg

Million Dollar Bacon Pancakes

Check Sides~22mg (13–32mg range)

Key Ingredients

all-purpose flour 17.0mgbrown sugar 2.2mgblack pepper 2.2mg

Seasoned Potatoes

Check Sides~23mg (14–34mg range)

Key Ingredients

red-skin potatoes 19.6mgbell peppers 2.8mgonions 0.4mg

Elevated Avocado Toast

Check Sides~27mg (16–40mg range)

Key Ingredients

multigrain toast 11.2mgtomato 9.4mgavocado 4.2mgarugula 2.1mg

Avocado Toast Power Bowl

Check Sides~27mg (16–40mg range)

Key Ingredients

multigrain toast 11.2mgtomato 9.4mgavocado 4.2mgarugula 2.1mg

Avocado Toast with Egg

Check Sides~27mg (16–40mg range)

Key Ingredients

multigrain toast 11.2mgtomato 9.4mgavocado 4.2mgarugula 2.1mg

Acai Berry Bowl

Check Sides~27mg (11–55mg range)

Key Ingredients

acai blend 12.0mghouse-made granola 7.0mgstrawberries 3.3mgbanana 3.0mgblueberries 1.1mg

Farmhouse Hash

Check Sides~42mg (25–63mg range)

Key Ingredients

potatoes 36.5mgred bell pepper 4.0mgblack pepper 1.1mgonion 0.7mg

Chickichanga Omelet

Check Sides~45mg (18–91mg range)

Key Ingredients

pepper jack cheese 33.7mgblack beans 3.5mgavocado 2.8mgsalsa 2.7mgred peppers 2.1mg

Chickichanga French Toast

Check Sides~47mg (28–70mg range)

Key Ingredients

bread 38.9mgpowdered sugar 6.4mgcornflake cereal crumbs 1.4mg

Bacado Omelet

Check Sides~51mg (31–77mg range)

Key Ingredients

pepper jack cheese 39.3mgtomato 7.5mgavocado 4.2mg

Best to Avoid

High oxalate — consider safer alternatives

Superfoods Power Bowl

High Risk~53mg (21–106mg range)

Key Ingredients

chia seeds 25.4mgacai blend 12.0mghouse-made granola 8.0mgstrawberries 3.3mgbanana 3.0mg

Chickichanga

High Risk~62mg (25–123mg range)

Key Ingredients

pepper jack cheese 44.9mgblack beans 4.2mgflour tortilla 3.0mgsalsa 2.7mgred bell pepper 2.4mg

Market Salad

High Risk~93mg (37–186mg range)

Key Ingredients

almonds 79.0mgmixed greens 8.0mgstrawberries 3.3mgvinegar 1.2mgblueberries 0.8mg

Cinnamon Roll Pancakes

High Risk~116mg (70–175mg range)

Key Ingredients

cinnamon 84.0mgall-purpose flour 17.0mgpecans 8.9mgpowdered sugar 6.4mg

Sunrise Quinoa Bowl

Choose Another~204mg (82–408mg range)

Key Ingredients

tri-color quinoa 184.0mgtomato 9.4mgmixed greens 6.4mgavocado 4.2mglemon juice 0.1mg

Project Sunrise Juice

Choose Another~212mg (127–318mg range)

Key Ingredients

ginger 192.0mgorange 13.1mgpineapple 5.9mglemon 0.9mg

Harvest Kale Salad

Choose Another~216mg (130–325mg range)

Key Ingredients

sweet potato 192.0mgkale 13.4mgpecans 8.9mgvinegar 1.2mgcranberries 0.4mg

Kale & Quinoa Power Bowl

Choose Another~220mg (132–331mg range)

Key Ingredients

quinoa 165.6mgtahini 21.3mgsweet potatoes 14.0mgkale 10.7mgchickpeas 5.0mg

Veggie Omelet

Choose Another~501mg (300–751mg range)

Key Ingredients

spinach 485.0mggreen peppers 7.6mgtomato 7.5mgonion 0.5mgmushrooms 0.1mg

Florentine Omelet

Choose Another~588mg (353–882mg range)

Key Ingredients

spinach 582.0mgtomato 5.6mgmushrooms 0.1mglemon juice 0.1mg

Florentine Benedict

Choose Another~597mg (358–895mg range)

Key Ingredients

spinach 582.0mgtomato 7.5mgEnglish muffin 7.4mglemon juice 0.1mg

Power Greens Salad

Choose Another~641mg (385–961mg range)

Key Ingredients

beets 467.3mgquinoa 147.2mgtomato 9.4mgkale 8.0mgavocado 4.2mg

Kale Tonic Juice

Choose Another~985mg (591–1477mg range)

Key Ingredients

spinach 776.0mgginger 192.0mgkale 13.4mggreen apple 1.8mgcucumber 0.8mg

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