Your AI-Powered CAVA Nutrition Calculator

CAVA has become a go-to for fresh, fast, and flavorful food. But with so many delicious choices, it's easy to accidentally build a bowl that's a calorie or sodium bomb. This guide will walk you through each station at CAVA, helping you understand your options so you can build a meal that's both delicious and aligned with your wellness goals.

Step 1: The Foundation - Your Base

Your base sets the stage for your entire meal. It's a major source of carbohydrates and fiber, which provide sustained energy.

• For High Fiber & Nutrients: SuperGreens, Romaine, and Arugula are fantastic, low-calorie starting points packed with vitamins. You can even do a half-and-half mix with a grain. Black Lentils are another powerhouse, offering a huge dose of fiber and plant-based protein.
• For Balanced Energy: Brown Rice is a classic whole-grain choice that offers a good balance of fiber and carbs.
• A Lighter Grain: Saffron Basmati Rice is a fluffy, flavorful option that's slightly lower in calories and fiber than brown rice.
• The High-Protein Grain Alternative: Don't sleep on RightRice®. It's a blend of lentils, chickpeas, and peas, making it a higher-protein, higher-fiber alternative to traditional rice.

Step 2: The Star of the Show - Your Protein

Protein is essential for building muscle, repairing tissue, and keeping you feeling full and satisfied long after you've finished your meal.

• Leanest Choices: Grilled Chicken and Harissa Honey Chicken are excellent lean protein sources. The Harissa Honey option has a bit more sugar due to the glaze, but it's still a fantastic choice.
• Plant-Based Power: Falafel is a classic, fiber-rich vegetarian option. Keep in mind that it's fried, so it will be higher in fat and calories than some of the grilled meats.
• The Hearty Options: Spicy Lamb Meatballs and Grilled Steak are incredibly flavorful and satisfying. They are higher in fat (especially saturated fat), so they are great for a more indulgent meal or for those with higher energy needs.
• A Savory Surprise: The Braised Lamb is a tender, savory option that sits in the middle of the pack for calories and fat, offering a great balance of flavor and nutrition.

Want to quickly compare the stats for every ingredient? You can see them all on our complete CAVA Menu & Nutrition Page.

Step 3: Dips & Spreads - The Flavor Powerhouses

This is where CAVA's signature flavors come to life. You can choose up to three, but be mindful—the calories and fat can add up quickly.

• The Freshest, Lightest Options: Tzatziki (yogurt-based) and Roasted Eggplant are your best bets for adding creamy flavor without a lot of calories or fat.
• The Crowd-Pleaser: Classic Hummus is always a solid choice, offering healthy fats and a bit of fiber. Red Pepper Hummus is another great, slightly lighter alternative.
• The Indulgent Favorites: Crazy Feta® (a mix of feta and jalapeño) and Harissa (a traditional red pepper chili paste) are delicious but more calorie-dense and higher in sodium. Use them to maximize flavor, but be aware of the serving size.

Step 4: Toppings - Add Texture and Nutrients

Toppings are your chance to add crunch, freshness, and an extra boost of vitamins. Most are fantastic, low-calorie additions.

• Load Up on These: Shredded Romaine, Tomato + Onion Salad, Persian Cucumbers, Pickled Onions, and Cabbage Slaw add tons of flavor and texture for minimal calories.
• Healthy Fats & Flavor: Avocado and Kalamata Olives provide heart-healthy monounsaturated fats, but they are calorie-dense, so portion size is key.
• A Cheesy Garnish: Crumbled Feta adds a salty, briny kick. It's relatively low in calories for a cheese, but the sodium can add up.
• For a Little Crunch: Pita Crisps are delicious but are essentially broken-up, fried pita. Think of them as a garnish rather than a main topping if you're watching your calories.

Are you trying to build a bowl that fits a specific calorie budget? Our specialized CAVA Calorie Calculator is designed just for that, with AI tips focused on helping you manage your calorie intake effectively.

Step 5: The Finishing Touch - Dressings

A dressing ties the entire bowl together, but it can also be a secret source of calories, fat, and sodium.

• Lightest Vinaigrettes: Yogurt Dill is by far the leanest, creamiest option. For a vinaigrette, the Lemon Herb Tahini and Balsamic Date Vinaigrette are excellent, flavorful choices in the mid-range for calories.
• The Creamy & Rich: Tahini Caesar and Garlic Dressing are the most indulgent options, with significantly more calories and fat. They are delicious, but a little goes a long way.
• For a Spicy Kick: Skhug (a cilantro-based hot sauce) and Hot Harissa Vinaigrette add a ton of flavor and heat for a moderate amount of calories.

What About the Kids?

Planning a meal for the little ones? CAVA offers smaller, customizable meals perfect for kids. They can choose their own base, protein, and toppings to build a meal they'll actually eat. To see exactly what's in their bowl and make sure it's a balanced choice, head over to our dedicated CAVA Kids Meal Nutrition Calculator.