Pro Tip: The pita bread adds about 310 calories and 60g of carbs. Opting for a Greens + Grains bowl or just a Greens bowl can significantly reduce your calorie and carb intake! Our CAVA calorie calculator helps you see the precise impact of each ingredient.
What are the healthiest low-calorie options at CAVA?
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For a healthier, lower-calorie CAVA meal, focus on these choices:
Base: Greens Bowl (Romaine, Spinach, Arugula) or Half Greens/Half Grains.
Grains/Legumes: Brown Basmati Rice (250 cal) or Lentil Tabbouleh (130 cal), or skip grains for a pure greens bowl.
Dips/Spreads: Hummus (140 cal) in moderation, Roasted Red Pepper Dip (130 cal), or skip for lighter options.
Toppings: Load up on fresh veggies (Cucumber, Tomato & Onion, Cabbage Slaw), pickles, and fresh herbs.
Dressings: Lemon Herb Tahini (90 cal) or a simple vinaigrette.
Best Healthy Combo: Greens Bowl with Grilled Chicken, roasted vegetables, cucumber, tomato & onion, Kalamata olives, and lemon herb tahini = ~450-550 calories, packed with nutrients and protein!
How much protein is in CAVA's proteins and plant-based options?
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CAVA offers excellent protein sources for various dietary needs:
Grilled Chicken: 30g protein (150 calories)
Braised Lamb: 25g protein (230 calories)
Spicy Lamb Meatballs: 24g protein (320 calories)
Falafel (3 pieces): 9g protein (140 calories)
Roasted Vegetables: 4g protein (90 calories)
Hummus (1 scoop): 4g protein (140 calories)
Ordering double protein can provide 50-60+ grams of protein in a single meal, making it perfect for muscle building, satiety, or active lifestyles.
High-Protein Combo: Greens + Grains Bowl with double grilled chicken, black lentils, roasted vegetables, and a light dressing = ~600-700 calories with over 60g of protein!
Is CAVA suitable for low-carb or keto diets?
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CAVA is surprisingly adaptable for keto and low-carb diets with smart customization:
Base: Always choose a Greens Bowl (Romaine, Spinach, Arugula). Absolutely no pita or grains.
Proteins: Grilled Chicken, Braised Lamb, or Spicy Lamb Meatballs are excellent keto options.
Low-Carb Dips/Spreads: Tzatziki (60 cal), Crazy Feta (160 cal), or traditional Hummus (140 cal) in moderation.
Toppings: Load up on fresh veggies (Cucumber, Tomato & Onion), Feta cheese (100 cal), Kalamata olives (80 cal), and pickles.
Dressings: Lemon Herb Tahini (90 cal) or Greek Vinaigrette (90 cal).
A "Keto Greens Bowl" with grilled chicken, Crazy Feta, Kalamata olives, cucumber, tomato & onion, and a drizzle of olive oil or Greek vinaigrette can be a delicious and satisfying low-carb meal.
Keto-Friendly Tip: Double protein and liberal use of healthy fats like avocado (not always available but if so!), olive oil, or Crazy Feta will help hit your macros and keep you full.
What are the nutritional values of CAVA's popular dips & spreads?
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These delicious additions are central to the CAVA experience but vary in nutritional impact:
Traditional Hummus (1 scoop):
140 calories | 10g fat | 10g carbs (6g net carbs) | 4g protein | 250mg sodium A great source of fiber and healthy fats, but can add up.
Tzatziki (1 scoop):
60 calories | 5g fat | 2g carbs | 2g protein | 140mg sodium Lighter and refreshing, good for low-carb diets.
Crazy Feta (1 scoop):
160 calories | 14g fat | 3g carbs | 6g protein | 580mg sodium Flavorful and keto-friendly, but higher in calories, fat, and sodium.
Using multiple scoops of high-calorie dips like Crazy Feta can add hundreds of calories and grams of fat quickly. Be mindful of portion sizes for these delicious additions.
Portion Control Tip: Ask for "light" portions of dips and spreads or choose one main dip instead of several to manage your calorie and fat intake. Our calculator can help you compare!
How can I build a lower-sodium meal at CAVA?
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Many CAVA ingredients can be high in sodium, so mindful choices are crucial:
Base: Stick to Romaine, Spinach, Arugula or Brown Basmati Rice.
Lowest Sodium Protein: Grilled Chicken (310mg) is generally lower than some other options.
Dips & Spreads: Tzatziki (140mg) is lower than Crazy Feta (580mg) or Roasted Red Pepper Dip (330mg). Hummus (250mg) is moderate.
Toppings: Load up on fresh veggies (Cucumber, Tomato & Onion, Cabbage Slaw), fresh herbs, and pickled onions (though pickles generally contain sodium).
Minimize/Avoid: Crazy Feta, Kalamata olives (high sodium), and some of the more seasoned proteins like Spicy Lamb Meatballs.
Dressings: Opt for Lemon Herb Tahini (260mg) or a simple olive oil and lemon combination.
A greens bowl with grilled chicken, cucumber, tomato & onion, a light scoop of tzatziki, and lemon herb tahini would be a good lower-sodium option. Be sure to use the calculator to check specific values!
Sodium Tip: The daily recommended sodium limit is 2,300mg. A fully loaded CAVA bowl with multiple high-sodium components can easily contribute a significant portion of this. Consider splitting a larger meal or carefully selecting ingredients.
Ready to Build Your Perfect CAVA Bowl?
Use our interactive CAVA calorie calculator to precisely plan your meal, track macros, and make informed choices for a delicious and healthy Mediterranean experience.
Whether you're aiming for weight loss, muscle gain, following a keto diet, or simply curious, our tool helps you craft a CAVA meal that perfectly fits your nutritional goals!
Nutritional Disclaimer
All nutritional information provided is approximate and based on standard CAVA serving sizes. Actual values may vary by location, preparation methods, and specific ingredients used. This FAQ and nutrition calculator are for informational purposes only and should not replace professional dietary advice. Always consult with your healthcare provider or registered dietitian before making significant dietary changes.
