Cava Menu Calories & Nutrition 2026
CAVA calories vary a lot by item: chef-curated bowls run from 495 to 885 calories, and pitas from 740 to 1,030. The lightest full meal is the Steak Mezze Salad at 495 calories, while the Spicy Chicken + Avocado pita tops the list at 1,030. Most bowls land between 550 and 750 calories with 30 to 48 grams of protein.
That’s the short version. CAVA is one of the few fast-casual chains where the healthy menu options feel effortless, but “healthy” and “low calorie” aren’t the same thing. A bowl with avocado, hummus, and two dressings can quietly climb past 800 calories. So I went through CAVA’s official nutrition datasheet and pulled the real numbers for every curated bowl, pita, base, and dip. If you want the full lineup alongside these numbers, the full Cava menu with prices has every item covered.
How Many Calories Are in a CAVA Bowl?
CAVA’s chef-curated bowls range from 495 to 885 calories per serving. Here’s the thing: that’s the full range, and most of the popular picks sit comfortably in the middle. The protein counts are genuinely impressive across the board.
| Bowl | Calories | Protein | Notes |
|---|---|---|---|
| Steak Mezze Salad | 495 | 33g | Lightest full meal on the board |
| Tahini Caesar | 550 | 37g | Solid pick for lunch |
| Greek Salad | 600 | 37g | Classic Mediterranean build |
| Balsamic Date Chicken | 645 | 36g | Sweet-savory chicken bowl |
| Chicken + RightRice | 750 | 46g | Highest protein bowl |
| Spicy Greens | 780 | 23g | Lots of greens, sneaky oils |
| Harissa Avocado | 885 | 42g | Heaviest bowl; avocado + harissa add up |
Notice the Spicy Greens? 780 calories for a salad sounds wild until you remember the oils and toppings doing the heavy lifting. That’s exactly why looking up CAVA calories before you order is worth the 30 seconds.
How Many Calories Are in a CAVA Pita?
CAVA’s pitas run from 740 to 1,030 calories, which surprises a lot of people. The wrap itself is 230 calories before you add a single topping, and a loaded pita adds up fast.
| Pita | Calories | Protein | Notes |
|---|---|---|---|
| Sweet + Spicy Chicken | 740 | 43g | Lightest pita option |
| Steak + Feta | 800 | 44g | Feta and steak fill it out |
| Spicy Lamb Meatball | 865 | 40g | Lamb brings the flavor and the fat |
| Greek Chicken | 895 | 48g | Most protein of any pita |
| Crispy Falafel | 955 | 22g | Fried falafel adds up quickly |
| Spicy Chicken + Avocado | 1,030 | 50g | Highest calorie item on the CAVA menu |
Honestly, if you’re counting calories, a pita is usually the pricier choice compared to a greens-based bowl. Same fillings, an extra 230 calories for the wrap. That’s the trade-off for portability.
What’s the Lowest Calorie Meal at CAVA?
Of the chef-curated meals, the Steak Mezze Salad at 495 calories is the lowest calorie meal at CAVA. It still delivers 33 grams of protein, so you won’t be hungry an hour later.
But here’s where CAVA’s build-your-own format is your best friend. A custom bowl on a SuperGreens base (just 40 calories) with grilled chicken, lentils, and light dressings can land around 450 to 500 calories with plenty of protein. Want the absolute lightest base? SuperGreens at 40 calories beats black lentils (260), saffron basmati rice (290), brown rice (310), and RightRice (370).
Watch the dips and dressings too. Crazy Feta runs 210 calories a serving and avocado tzatziki 180, while classic hummus is just 105. One dip swap can shave 100 calories off your bowl without changing a thing about how it tastes.
How to Build a Low-Calorie, High-Protein CAVA Bowl
Start with half SuperGreens and half splendid greens, add grilled chicken or harissa honey chicken, load up the veggies (tomato, cucumber, red pepper, fiery broccoli), and keep it to one dip plus a light dressing like yogurt dill. That kind of build lands around 465 calories with 25 to 30 grams of protein, based on how the individual ingredients stack up.
A few rules of thumb I go by:
- Pick a greens base over grains. It saves 250+ calories instantly.
- One dip, one dressing. That’s it. Doubles are where calories hide.
- Skip the pita bread on the side if you’re already having a full bowl.
Where Can I Find CAVA’s Official Nutrition PDF?
CAVA publishes its full nutrition and allergen guide on its official site, and the app has a built-in nutrition calculator that updates as you build your bowl. Here’s where to get the official numbers:
Download the nutrition datasheet from CAVA’s official nutrition page: cava.com/menu/nutrition. It lists calories, fat, sodium, carbs, and protein for every chef-curated bowl and pita, plus all the individual ingredients, dips, and dressings. Since menu items change seasonally, that’s the source of truth worth bookmarking.
Frequently Asked Questions
The Steak Mezze Salad is the lowest calorie chef-curated meal at CAVA at 495 calories, with 33 grams of protein. A custom bowl built on SuperGreens (40 calories) with grilled chicken and light dressing can go even lower.
Chef-curated CAVA bowls range from 495 to 885 calories. Most popular bowls land between 550 and 750 calories, and they typically pack 30 to 48 grams of protein.
Yes. CAVA publishes an official nutrition and allergen guide as a downloadable PDF on its website, covering every bowl, pita, dip, dressing, and ingredient. The CAVA app also shows live calorie counts as you build your order.
A serving of CAVA’s classic hummus has 105 calories. Other dips run higher: spicy red pepper hummus is 130, avocado tzatziki 180, and Crazy Feta 210.
Nutrition figures last verified: October 13, 2026. Official source: CAVA nutrition information.
Want to keep your CAVA calories in check without giving up flavor? Start with the Cava menu to plan your order, then check Cava Working Hours so you know when your nearest spot is open. CAVA calories are easy to manage once you know where they hide, and most bowls give you a genuinely filling meal for 550 to 750 calories.
