CAVA Calories: Official Nutrition for Every Bowl, Pita, and Ingredient

A CAVA meal runs from about 420 calories for a greens bowl with grilled chicken to about 1,500 for a Falafel Crunch Bowl with pita chips and a large lemonade. The curated bowls sit between 580 and 860, and grilled chicken is 250 calories with 28g protein. Every number below is from CAVA's official nutrition guide, with the math shown.

Official ingredient data

CAVA works like Chipotle: you pick a base, a main, dips, toppings, and a dressing, and the bowl is the sum of those scoops. All values are CAVA's standard portions from its nutrition and allergen guide.

Bases:

Base	Calories	Protein	Fiber
Arugula	20	2g	1g
Baby Spinach	20	3g	2g
Romaine	20	1g	3g
Power Greens	30	2g	2g
Super Greens	35	3g	4g
Black Lentils	270	18g	15g
Saffron Basmati Rice	290	5g	2g
Brown Rice	310	7g	5g
Whole Pita (pita base or side)	320	13g	6g

Mains:

Main	Calories	Protein	Fiber
Roasted Vegetables	100	3g	5g
Grilled Steak	170	23g	0g
Braised Lamb	210	24g	1g
Grilled Chicken	250	28g	1g
Harissa Honey Chicken	260	26g	2g
Spicy Lamb Meatballs	300	24g	1g
Glazed Salmon	320	23g	0g
Falafel	350	6g	5g

Dips and spreads:

Dip	Calories	Protein	Fiber
Tzatziki	30	2g	0g
Red Pepper Hummus	40	2g	2g
Hummus	50	2g	2g
Roasted Eggplant	50	0g	1g
Crazy Feta	70	4g	0g
Harissa	70	1g	1g

Toppings:

Topping	Calories	Protein	Fiber
Shredded Romaine	5	0g	0g
Tomato + Cucumber	5	0g	0g
Salt-Brined Pickles	5	0g	0g
Persian Cucumber	15	0g	0g
Tomato + Onion	20	0g	0g
Pickled Onions	20	0g	0g
Sumac Slaw	30	1g	1g
Kalamata Olives	35	0g	2g
Fiery Broccoli	35	1g	1g
Crumbled Feta	35	3g	0g
Fire-Roasted Corn	45	1g	1g
Pita Crisps	70	1g	0g
Avocado	110	1g	4g

Dressings:

Dressing	Calories	Protein	Fiber
Yogurt Dill	30	2g	0g
Balsamic Date Vinaigrette	60	0g	1g
Strawberry Sesame	60	1g	1g
Lemon Herb Tahini	70	2g	2g
Hot Harissa Vinaigrette	70	0g	0g
Skhug	80	0g	0g
Greek Vinaigrette	130	0g	0g
Garlic Dressing	180	0g	0g

Curated bowls and pitas (CAVA's preset builds, official totals):

Item	Calories	Protein	Fiber
Greek Salad Bowl	580	37g	8g
Steak + Harissa Bowl	620	37g	7g
Chicken + Rice Bowl	700	40g	7g
Salmon + Strawberry Sesame	700	36g	7g
Salmon + Yogurt Dill	710	35g	5g
Spicy Lamb + Avocado Bowl	800	43g	17g
Harissa Avocado Bowl	830	41g	12g
Falafel Crunch Bowl	860	24g	18g
Greek Chicken Pita	720	48g	8g
Steak + Feta Pita	820	44g	9g
Spicy Chicken + Avocado Pita	930	48g	13g

Sides and desserts:

Item	Calories	Protein	Fiber
Side Pita	80	3g	2g
Greyston Chocolate Chip Blondie	140	2g	0g
Greyston Brownie	150	2g	1g
Whisked! Salted Dark Chocolate Oat Cookie	240	4g	3g
Pita Chips	280	10g	5g
Sumac Sour Cream + Onion Pita Chips	290	10g	5g

Drinks:

Drink	Kids (12 oz)	Small (16 oz)	Large (22 oz)
Unsweetened Black Tea, Jasmine Green Tea	0	0	0
Maine Root Diet Soda (fountain)	0	0	0
Pineapple Apple Mint Juice	80	110	160
Strawberry Citrus	100	140	190
Blueberry Lavender	110	140	190
Sweet Tea	110	150	200
Cucumber Mint Lime	130	180	240
Tangerine Aleppo	140	180	250
Maine Root Soda (fountain)	145	190	270
Classic Lemonade	200	260	360

California locations list a lighter Classic Lemonade: 160, 210, and 290 by size. Spindrift sparkling waters run 3 to 17 calories.

How to build a low-calorie order

Ranked by impact, using the official numbers:

1. Unsweetened tea or diet soda instead of a large lemonade: saves 360. The lemonade is more than a whole grilled chicken scoop.
2. Skip the pita chips: saves 280. The side is easy to add at checkout and easy to forget when you log.
3. Super Greens instead of brown rice: saves 275 (35 vs 310). Going half rice is not listed separately in the guide, so log half the base if you do it.
4. Grilled steak instead of falafel: saves 180 and adds 17g protein (170 vs 350 calories, 23g vs 6g).
5. Yogurt Dill instead of Garlic Dressing: saves 150 (30 vs 180).
6. Hold the avocado: saves 110. It is good fat and 4g of fiber, so this is a calorie call, not a health call.

The dips are the pleasant surprise. Tzatziki is 30 and hummus is 50, so two or three of them cost less than one Garlic Dressing.

Five orders under 600 calories

1. The greens and chicken bowl: Super Greens + grilled chicken + hummus + tzatziki + tomato + cucumber + pickled onions + Yogurt Dill. 35 + 250 + 50 + 30 + 5 + 20 + 30 = 420 calories, 37g protein
2. The lentil veggie bowl: Black Lentils + roasted vegetables + hummus + crumbled feta + tomato + onion + Yogurt Dill. 270 + 100 + 50 + 35 + 20 + 30 = 505 calories, 28g protein, with 22g fiber
3. The steak pita: whole pita + grilled steak + tzatziki + tomato + onion + shredded romaine + pickles. 320 + 170 + 30 + 20 + 5 + 5 = 550 calories, 38g protein
4. The Greek Salad Bowl, as curated: 580 calories, 37g protein, the only preset bowl under 600
5. The rice bowl: brown rice + Harissa Honey Chicken + tomato + cucumber + pickled onions. 310 + 260 + 5 + 20 = 595 calories, 33g protein. Adding any dressing tips it over 600, so a dip does the job instead.

Five highest-protein orders

1. The lentil chicken stack: Black Lentils + grilled chicken + Crazy Feta + hummus + tzatziki + crumbled feta + tomato + cucumber + Yogurt Dill. 270 + 250 + 70 + 50 + 30 + 35 + 5 + 30 = 740 calories, 59g protein
2. The lentil harissa bowl: Black Lentils + Harissa Honey Chicken + Crazy Feta + crumbled feta + pickled onions. 270 + 260 + 70 + 35 + 20 = 655 calories, 51g protein
3. The lentil steak bowl: Black Lentils + grilled steak + tzatziki + Crazy Feta + crumbled feta. 270 + 170 + 30 + 70 + 35 = 575 calories, 50g protein, the best protein for the calories on this list
4. Greek Chicken Pita, as curated: 720 calories, 48g protein
5. Steak + Feta Pita, as curated: 820 calories, 44g protein

The pattern: Black Lentils are the protein base. They carry 18g against 7g for brown rice, for 40 fewer calories. If you want to see how a 50g CAVA bowl stacks up against burgers and nuggets, the Fast Food Protein Index ranks 529 items from other chains, and the high-protein fast food finder filters them by your calorie budget.

Real-world orders, broken down

The lean order: "super greens, grilled chicken, hummus, tzatziki, tomato cucumber, pickled onions, yogurt dill, unsweetened tea"

Component	Calories
Super Greens	35
Grilled Chicken	250
Hummus	50
Tzatziki	30
Tomato + Cucumber	5
Pickled Onions	20
Yogurt Dill	30
Unsweetened Black Tea	0
Total	420

37g protein. Eight picks and still under 450, because the greens and dips are cheap.

The standard order: "brown rice, harissa honey chicken, hummus, crazy feta, tomato onion, pickled onions, corn, lemon herb tahini"

Component	Calories
Brown Rice	310
Harissa Honey Chicken	260
Hummus	50
Crazy Feta	70
Tomato + Onion	20
Pickled Onions	20
Fire-Roasted Corn	45
Lemon Herb Tahini	70
Total	845

42g protein. The rice is more than a third of the bowl; swap it for Black Lentils and the total drops to 805 with 53g protein.

The indulgent order: "falafel crunch bowl, pita chips, large lemonade"

Component	Calories
Falafel Crunch Bowl	860
Pita Chips	280
Classic Lemonade, large	360
Total	1,500

34g protein. The bowl itself is reasonable for a big lunch; the chips and lemonade add 640 on their own.

How to log this in Nouri

A CAVA bowl is eight or nine picks deep. That is the kind of meal that wore me down on MyFitnessPal: the numbers were fine, but logging a normal dinner took several minutes, and after a long day I just would not do it. On a restaurant order, typing is the easy part, because you already said the order out loud at the line. In Nouri it is one sentence: "CAVA bowl, black lentils, harissa honey chicken, hummus, crazy feta, pickled onions, lemon herb tahini." Nouri returns calories and macros with the reasoning for each item, and if the dressing came heavy, add "extra tahini" and it recalculates. Nouri is iPhone (iOS only), and you can start with a free trial.

Voice works the same way, and so does Siri with the phone locked: "Hey Siri, track food in Nouri," then the bowl in one sentence, and the calories plus what is left for the day show right away. A photo works too, ideally before you stir the bowl. Nouri turns the picture into a sentence first, so you can add the hummus hiding under the greens before it counts. For when each method fits, see text vs voice vs photo calorie tracking.

Your CAVA days then show up in your weekly Nouri Report: average calories and protein against your targets, days on target for your goal, and one clear focus for the week ahead.

FAQ

How many calories are in a CAVA bowl?

It depends entirely on the build. A greens bowl with grilled chicken, two dips, and a light dressing is about 420, a rice bowl with chicken and the usual toppings is around 845, and CAVA's curated bowls run 580 to 860.

How many calories in the CAVA Chicken + Rice Bowl?

700 calories with 40g protein and 7g fiber, per CAVA's official guide. It sits in the middle of the curated lineup, between the Steak + Harissa Bowl (620) and the Spicy Lamb + Avocado Bowl (800).

How many calories is CAVA grilled chicken?

250 calories with 28g protein for the standard portion. Harissa Honey Chicken is 260 with 26g, so the two are nearly interchangeable for calories.

What is the lowest-calorie protein at CAVA?

Grilled steak at 170 calories with 23g protein, which also makes it the most protein per calorie. Roasted vegetables are lower at 100, but they carry only 3g protein.

How many calories are in a CAVA pita?

The whole pita alone is 320 calories with 13g protein, before anything goes inside. CAVA's curated pitas run from 720 (Greek Chicken) to 930 (Spicy Chicken + Avocado).

How many calories in CAVA pita chips?

280 for a side of Pita Chips and 290 for the Sumac Sour Cream + Onion version. That is more than a full scoop of grilled chicken.

What is the healthiest thing to order at CAVA?

A strong default is a greens or Black Lentil base, grilled chicken or steak, one or two dips, plenty of the 5 to 20 calorie toppings, and Yogurt Dill or a vinaigrette. That lands between 420 and 600 calories with 35 to 50g protein. For fiber, lentils win easily at 15g per base; see our high-fiber foods guide for more.

What has the most protein at CAVA?

Per scoop, grilled chicken leads at 28g, followed by Harissa Honey Chicken (26g), lamb and meatballs (24g each), and steak and salmon (23g each). Built on Black Lentils with Crazy Feta, a single bowl can reach 50 to 59g.

How many calories are in CAVA Crazy Feta?

70 calories with 4g protein per portion. Hummus is 50 and tzatziki is 30, so Crazy Feta ties Harissa as the richest dip and is still lighter than most dressings.

How many calories in CAVA Black Lentils?

270 calories with 18g protein and 15g fiber. That is 40 fewer calories than brown rice with more than twice the protein.

Which CAVA dressing has the fewest calories?

Yogurt Dill, at 30. Balsamic Date and Strawberry Sesame are 60, while Greek Vinaigrette (130) and Garlic Dressing (180) are the heaviest.

What is the easiest way to track CAVA calories?

Say or type the bowl into Nouri in the same order you built it at the counter, base to dressing. Nouri prices each pick, shows how it got there, and lets you fix a heavy scoop in plain words, so a nine-ingredient bowl takes one line instead of nine searches.

Build from the tables, then log the bowl in Nouri the way you ordered it. If you are new to this, Calorie Counting 101 covers the basics, and how to log restaurant meals handles every other menu, from Panera to Panda Express.

Sources

• CAVA Nutrition and Allergen Guide (March 2026 edition), hosted on CAVA's official content server: CAVA-REC-GID-0326 PDF (checked October 4, 2026)
• CAVA's support center, which points guests to the nutrition guide at cava.com/nutrition: support.cava.com (checked October 4, 2026)
• All order totals are sums of CAVA's published per-ingredient values at standard portions. Drink values are calculated without ice, per the guide.