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Cava's bowls look healthy, and they can be. But the difference between a 450-calorie bowl and a 1,200-calorie bowl is a few scoops of dips and a heavy pour of dressing. Here's how every part adds up.
Disclaimer: This is an independent, unofficial guide and is not affiliated with, endorsed by or sponsored by Cava. All trademarks belong to their owners. Prices, menu items, deals and hours may change and can vary by location. Please check the official Cava website or app for the latest information: cava.com
Step 1: Base
| Base | Calories (approx.) |
|---|---|
| Greens (arugula, romaine, spinach) | ~10 – 20 |
| Saffron basmati rice | ~290 |
| Brown rice / lentils / RightRice (where offered) | ~210 – 290 |
| Pita (as base) | ~230 |
| Half greens / half grains | ~150 |
Tip: half greens, half grains is the best balance.
Step 2: Dips & Spreads (pick up to 3)
| Dip | Calories (approx.) |
|---|---|
| Hummus | ~50 – 70 |
| Crazy Feta | ~70 – 90 |
| Tzatziki | ~35 – 45 |
| Harissa | ~60 – 70 |
| Roasted eggplant | ~50 – 60 |
| Red pepper hummus | ~45 – 60 |
Step 3: Protein
| Protein | Calories | Protein (g) |
|---|---|---|
| Grilled chicken | ~250 | ~30 |
| Spicy chicken / harissa chicken | ~250 – 280 | ~28 – 30 |
| Braised lamb | ~210 – 260 | ~22 |
| Steak (where offered) | ~210 – 240 | ~25 |
| Falafel | ~350 | ~10 |
| Roasted vegetables | ~110 | ~2 |
Step 4: Toppings
Most veggies (tomato-cucumber, onions, cabbage slaw, pickled onions) are 10 to 40 calories. Higher-calorie toppings:
- Feta: ~35
- Pita crisps: ~90
- Avocado: ~110
Step 5: Dressing
| Dressing | Calories (approx.) |
|---|---|
| Garlic dressing | ~140 |
| Lemon herb tahini | ~70 – 80 |
| Skhug | ~90 – 100 |
| Greek vinaigrette | ~110 – 130 |
| Yogurt dill | ~35 – 50 |
Sample Builds
| Build | Calories | Protein |
|---|---|---|
| Lowest calorie: greens + tzatziki + grilled chicken + veggies + yogurt dill | ~400 | ~33 g |
| High protein: half greens/half rice + double grilled chicken + hummus + feta + tahini | ~800 | ~65 g |
| Classic: rice + crazy feta + hummus + braised lamb + veggies + garlic dressing | ~900 – 1,000 | ~30 g |
Is Cava Healthier Than Chipotle?
It can be. Cava's greens base, veggie toppings and yogurt dips make lower-calorie bowls easier. But both chains can go over 1,000 calories with rice, extra dips and rich dressings.
Cava Ordering Strategies for Different Goals
Cava makes it easy to build almost any kind of meal. Here are simple strategies for common goals.
For weight loss
Start with a greens base, pick one lean protein like grilled chicken, choose one or two light dips (tzatziki is one of the lightest), add lots of vegetables, and use a light dressing or a squeeze of lemon. Ask for dressing on the side so you control the amount.
For muscle gain
Choose half greens and half grains, double grilled chicken, add hummus and feta, and include a moderate dressing. This combination gives plenty of protein and enough carbs to fuel training.
For vegetarians and vegans
Falafel and roasted vegetables are the main plant-based proteins. Combine them with hummus, harissa and a grain base for a filling meal. For vegan bowls, skip tzatziki and feta, and check dressings for dairy.
Budget tips
- Extra protein usually costs more; one portion is enough for most people.
- Pita on the side can make a bowl more filling for little extra cost.
- Use the Cava app for rewards and occasional offers.
Meal prep idea
Some fans order an extra bowl for the next day. Ask for dressing on the side and keep the bowl refrigerated; greens stay crisper when the dressing is added just before eating.
Frequently Asked Questions
How many calories are in a Cava bowl?
Anywhere from about 400 to over 1,100 calories, depending on what you add.
What is the lowest calorie Cava bowl?
Greens with grilled chicken, tzatziki, veggies and yogurt dill dressing.
How many calories is Cava's crazy feta?
About 70 to 90 calories per portion.
Is the braised lamb healthy?
It's flavorful and moderate in calories but higher in fat than grilled chicken.
The Bottom Line
To keep a Cava bowl light, use greens or half greens, grilled chicken, one or two dips, lots of veggies and a lighter dressing. For muscle-building macros, double the chicken.
Last updated: October 11, 2026. Calorie values are approximate; check Cava's official nutrition calculator.