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Last updated: Aug 9, 2026

First Watch

Blueberry Muffin

Sides & Small PlatesPopular

First Watch Blueberry Muffin is carb-leaning, with about 47% of macro calories from carb. Each serving has 460 calories, 6g protein, 54g carbs, and 24g fat, making it better suited to carb-aware planning than low-carb goals.

1 serving

Serving Size

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460

Calories

Per serving

6 g

Protein

54 g

Carbs

24 g

Fat

Nutrition Facts

Amount per serving

Calories460 kcal

% Daily Value*

Total Fat 24 g31%

Saturated Fat 4 g20%

Trans Fat 0 g—

Cholesterol 80 mg27%

Sodium 360 mg16%

Total Carbohydrate 54 g20%

Dietary Fiber 0 g0%

Total Sugars 32 g—

Protein 6 g12%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

460

kcal

Protein6 g (5%)

Carbs54 g (47%)

Fat24 g (47%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density1.3/10

5% of macro calories come from protein.

Satiety index2.5/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate115 min walk

About 46 minutes of running for these calories.

Key Nutrients

Protein 6 g12%

Fiber 0 g0%

Sodium 360 mg16%

Sugars 32 g—

Saturated Fat 4 g20%

How we calculate these values

Diet Compatibility

High protein1.3/10 protein density from 6g protein and 460 calories.No

Lower carb54g carbs per serving.No

Low fat24g total fat per serving.No

High sugar32g total sugars per serving.Yes

High sodium360mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Blueberry Muffin has 250 more calories than 100% Cold Squeezed Orange Juice, Large and 3g more protein. Compare

Blueberry Muffin has 350 more calories than 100% Cold Squeezed Orange Juice, Small and 4g more protein. Compare

100% Cold Squeezed Orange Juice, Large210 kcal · 3 g protein100% Cold Squeezed Orange Juice, Small110 kcal · 2 g proteinA.M. Superfoods Bowl, Add Granola with Almonds120 kcal · 3 g proteinA.M. Superfoods Bowl, Side of Toast with Almond Butter410 kcal · 13 g proteinAdd Cage-Free Egg Whites60 kcal · 13 g proteinAdd Cage-Free Scrambled Eggs220 kcal · 15 g protein

Compare with 100% Cold Squeezed Orange Juice, Large

Blueberry Muffin Compared With Nearby Items

First Watch Blueberry Muffin is listed in the Sides & Small Plates category with 460 calories, 6g protein, 54g carbs, and 24g fat per serving.

Data Source and Methodology

Nutrition values for Blueberry Muffin are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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