CAVA has two chicken options and a braised lamb that's often mentioned in the same breath. They look similar on the menu — all are grilled or slow-cooked proteins in roughly the same price tier — but they differ meaningfully on calories, fat, sodium, and protein. If you're tracking macros, knowing the difference matters every time you order.
This guide breaks down all three side-by-side, with the full CAVA protein lineup included for context.
CAVA chicken options compared
All 6 main proteins at CAVA, ranked by protein content (highest to lowest):
| Item | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Grilled Chicken | 250 | 28 | 13 | 3 | 670 |
| Harissa Honey Chicken | 260 | 26 | 14 | 7 | 670 |
| Braised Lamb | 210 | 24 | 12 | 2 | 450 |
| Spicy Lamb Meatballs | 300 | 24 | 21 | 3 | 680 |
| Grilled Steak | 170 | 23 | 9 | 1 | 280 |
| Falafel | 350 | 6 | 26 | 24 | 810 |
Grilled Chicken — the high-protein standard
Grilled Chicken at 250 calories and 28g of protein is the highest-protein single item on the CAVA menu. The protein efficiency ratio works out to 8.9 calories per gram of protein — solid performance for a restaurant protein.
The sodium at 670mg is notable. Most of that comes from seasoning applied during preparation. It's a meaningful portion of the daily 2,300mg limit, but it's consistent across both chicken options. If sodium is your primary concern, Grilled Steak (280mg) or Braised Lamb (450mg) are the better choices.
For most people building a high-protein bowl, Grilled Chicken is the default correct answer. It pairs well with every base, every dip, and every dressing on the menu. For a complete breakdown of how to maximize your bowl's protein using chicken as your anchor, see our high-protein bowl guide.
Harissa Honey Chicken — the flavor trade-off
Harissa Honey Chicken has 260 calories and 26g of protein — only 10 more calories than Grilled Chicken, and only 2g less protein. Those are small differences. The bigger distinction is the flavor and the carbohydrate count.
The honey glaze adds 4 extra grams of carbohydrates (7g total vs. 3g for Grilled Chicken) and contributes to a notably more complex flavor profile — sweet heat from the harissa, a slight caramelization from the honey, and more aromatic depth than the standard grilled option. Sodium is identical at 670mg.
For strict keto or low-carb tracking, Grilled Chicken is the cleaner choice. For everyone else, Harissa Honey Chicken gives you substantially more interesting flavor for an essentially equivalent macro cost. Two grams less protein and four grams more carbs is a trade most people don't need to worry about.
Braised Lamb — the best calorie efficiency
Braised Lamb is the underrated option. At 210 calories and 24g of protein, the efficiency ratio is 8.8 calories per gram of protein — essentially identical to Grilled Chicken and significantly better than Harissa Honey Chicken or Spicy Lamb Meatballs.
More importantly: Braised Lamb has the lowest sodium of the three chicken/lamb options at 450mg, compared to 670mg for both chicken variants. If you're managing sodium intake while still hitting a protein target, Braised Lamb is the best choice among the three.
The trade-off is saturated fat — Braised Lamb has more saturated fat than both chicken options due to the natural fat content of lamb. For most active adults this isn't a concern, but it's worth knowing if you're specifically monitoring saturated fat intake.
For context: Grilled Steak at 170 calories and 23g of protein is technically the most calorie-efficient protein on the menu at 7.4 calories per gram. It's not chicken, but it's worth mentioning for anyone optimizing purely on protein efficiency.
Which CAVA protein is best for your goal?
Maximizing protein volume
Grilled Chicken (28g per serving). It's the highest absolute protein of any main at CAVA. Use our CAVA Protein Calculator to see how it interacts with your base and other bowl components.
Best calorie efficiency
Grilled Steak (7.4 cal/g) is the most protein-efficient main on the menu, followed by Braised Lamb (8.8 cal/g) and Grilled Chicken (8.9 cal/g). The difference is meaningful if you're managing a calorie budget while trying to hit a protein target.
Lowest sodium
Grilled Steak (280mg) is the clear winner for low-sodium diets among proteins, followed by Braised Lamb (450mg). Both chicken options sit at 670mg each.
Best flavor variety
Harissa Honey Chicken or Spicy Lamb Meatballs offer the most complex flavor profiles on the menu. Harissa Honey has the sweet-heat combination; Spicy Lamb Meatballs bring richness and spice from the lamb fat and seasoning. Both are worth trying if you eat at CAVA regularly and default to Grilled Chicken every time.
Avoid for protein goals
Falafel (6g protein at 350 calories = 58.3 cal/g) is the least protein-efficient option on the menu by a significant margin. It's a good flavor option and a legitimate protein source for plant-based diets, but if hitting a protein target is your primary goal, falafel as your only protein simply doesn't deliver the numbers.
For the full macro breakdown and comparison methodology behind these numbers, the CAVA macros guide covers protein, carbs, and fat across every ingredient category. For the ideal base to pair with these proteins — and why choosing the right base can add 18g of protein before you've picked your main — see our Black Lentils nutrition deep-dive.
Questions people ask
How many calories in CAVA Grilled Chicken?
250 calories per standard serving, with 28g of protein, 13g of fat, and 3g of carbohydrates. It's the highest-protein single item on the CAVA menu and one of the most calorie-efficient. For a complete bowl built around Grilled Chicken, use the CAVA Protein Calculator to see the full macro breakdown in real time.
What's the difference between Grilled Chicken and Harissa Honey Chicken at CAVA?
Harissa Honey Chicken has 10 more calories (260 vs. 250), 2g less protein (26g vs. 28g), and 4 more grams of carbohydrates from the honey glaze. The flavor is notably different — more complex and slightly sweet-spicy. For strict macro tracking, Grilled Chicken is cleaner. For everyday eating where flavor matters, Harissa Honey Chicken is an excellent option with minimal macro cost.
Is CAVA chicken high in sodium?
Both chicken options (Grilled and Harissa Honey) contain 670mg of sodium per serving. That's a meaningful portion of the recommended daily 2,300mg limit, primarily from seasoning. Braised Lamb is a lower-sodium alternative at 450mg, and Grilled Steak is the lowest among proteins at 280mg. If sodium is your primary concern, steak or lamb are better choices than chicken at CAVA.
For a step-by-step guide to building a bowl that maximizes these proteins into a 50g+ protein combination, see our high-protein bowl guide.
Try the CAVA Protein Calculator
Add your protein choice and see the full macro breakdown for your exact bowl — protein, calories, carbs, and fat.
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