CAVA Calorie Calculator with AI Insights

Why counting calories at CAVA actually matters

Look, we love CAVA. The fresh ingredients, the Mediterranean flavors, the way you can build exactly what you want—it's all great. But here's the thing: those bowls can sneak up on you calorie-wise. A scoop of hummus here, some feta there, maybe a drizzle of that garlic dressing... and suddenly your "healthy" lunch is pushing 1,000 calories.

Whether you're trying to lose weight, maintain your current weight, or just be more aware of what you're eating, knowing the calorie count in your CAVA bowl takes the guesswork out. You don't have to give up the foods you love—you just need to be smart about portions and combinations.

That's where our calculator helps. It's not about restricting yourself. It's about making informed choices so you can enjoy your meal and stay on track with your goals. Build your bowl above, and we'll show you exactly where the calories are coming from. Even better, our AI will give you specific tips on how to shave off calories without sacrificing taste—like swapping the garlic dressing for yogurt dill (150 calories saved right there) or going half greens, half grains instead of all rice.

The biggest calorie traps at CAVA (and how to avoid them)

Not all CAVA ingredients are created equal. Some pack way more calories than you'd expect. Here's what to watch out for:

Dressings are the sneakiest offenders. The garlic dressing alone is 180 calories. That's more than some of the proteins! If you're watching calories, stick with yogurt dill (30 calories) or lemon herb tahini (90 calories). You'll still get plenty of flavor.
Grains add up fast. A full scoop of rice or grains is around 170-190 calories. It's filling, sure, but if you're trying to stay under 500 calories for your bowl, that's a big chunk. Go for half greens, half grains, or skip the grains entirely and load up on greens and veggies.
Falafel is fried. We get it—it's delicious. But at 240+ calories for a serving, it's the highest-calorie protein option. Grilled chicken (130 calories) or chicken shawarma (140 calories) will give you more protein for way fewer calories.
Too many dips = calorie overload. You can pick up to three dips, but each one adds 60-120 calories. If you're serious about cutting calories, stick to one or two lighter options like hummus and tzatziki.

How to build a CAVA bowl under 400 calories

Yes, it's totally possible to build a satisfying, filling CAVA bowl that clocks in under 400 calories. Here's the formula:

Base: Go all greens—SuperGreens, romaine, or arugula. You're looking at under 40 calories.
Protein: Grilled chicken or chicken shawarma. About 130-140 calories and loaded with protein to keep you full.
Dips: Hummus (60 calories) and tzatziki (30 calories). Both add flavor and creaminess without wrecking your calorie budget.
Toppings: Load up on the freebies—cucumbers, tomatoes, pickled onions, cabbage slaw. They add crunch and flavor for almost no calories.
Dressing: Yogurt dill or lemon herb tahini. Light but flavorful.

That whole bowl? Around 350-380 calories. You'll walk away satisfied, and you won't blow your calorie goal for the day.

How to Count Calories at CAVA in 3 Easy Steps

Figuring out the exact calorie count of your custom meal doesn't have to be a guessing game. Our tool gives you precision and control.

Add Your Items

Use the search bar to select every ingredient in your meal, from the base to the dressing.

Adjust Portions

Did you get a half-scoop of rice or double protein? Adjust the portion size for each item to reflect your real-world meal.

See Your Total

Click "Calculate" to get an instant, accurate calorie total, plus AI-generated tips specifically focused on calorie management.

The Ultimate Guide to Building a Low-Calorie CAVA Bowl

CAVA is a fantastic choice for a fresh and satisfying meal, but it's also a place where calories can sneak up on you if you're not careful. A scoop of this and a drizzle of that can quickly turn a 500-calorie lunch into a 1,000-calorie feast.

This guide is your roadmap to navigating the CAVA line like a pro, helping you build a bowl that's big on flavor but smart on calories.

Step 1: Start with a Low-Calorie Base

Your base is the foundation, and choosing wisely here can save you hundreds of calories.

The Calorie All-Stars (Under 40 Calories): Your best friends are the greens. SuperGreens, Romaine, Arugula, and Baby Spinach all provide a high-volume, nutrient-dense base for very few calories.
The Smart Grain Choice (Around 170-180 Calories): If you want grains, Brown Rice or RightRice® are excellent choices. RightRice® is particularly noteworthy as it packs more protein and fiber for a similar calorie count, which can help you feel fuller for longer.
Pro Tip: Ask for "half greens, half grains." You'll still get the satisfying texture of grains while cutting the calories from that portion by nearly 90%.

Step 2: Pick Your Protein Wisely

Protein is key for satiety, but the calorie counts can vary dramatically.

Leanest Proteins (Under 170 Calories): Grilled Chicken and Chicken Shawarma are fantastic lean options. The Harissa Honey Chicken is also a great choice, adding a sweet and spicy kick for a modest calorie increase.
The Calorie-Heavy Hitters (240+ Calories): The Spicy Lamb Meatballs and Falafel are the most calorie-dense proteins. They are delicious, but be aware that choosing one of these adds a significant number of calories, primarily from fat, as they are fried or made with richer meat.
A Solid Middle Ground: Grilled Steak and Braised Lamb offer a satisfying, savory option without being as calorie-heavy as the meatballs or falafel.

Want to see a side-by-side comparison of all the ingredients? Check out our full CAVA Menu with Nutrition Info.

Step 3: Dips and Dressings - Where Calories Hide

This is the easiest place to unknowingly add 200-300+ calories to your bowl. A little awareness goes a long way.

The Lowest Calorie Champions (30 Calories): Tzatziki and Yogurt Dill dressing are your secret weapons. They provide a creamy, flavorful finish for a tiny calorie investment.
The Calorie Traps (100+ Calories per serving): Be mindful of the Garlic Dressing and Greek Vinaigrette. They are primarily oil-based, making them very high in calories. The Tahini Caesar is also on the richer side. If you love them, ask for it "on the side" so you can control how much you use.
Smart Swaps: Swapping the Garlic Dressing (180 calories) for Yogurt Dill (30 calories) saves you 150 calories instantly without sacrificing a creamy texture.

Step 4: Toppings - The Finishing Touches

Most vegetable toppings are "freebies" in terms of calories, but a few are more dense.

Unlimited Veggies: Load up on Shredded Romaine, Tomato + Onion, Persian Cucumbers, and Pickled Onions. They add flavor, crunch, and nutrients for virtually no calories.
Healthy Fats (in Moderation): Avocado and Crumbled Feta are healthy, but the calories add up. A serving of avocado is over 100 calories. If you're adding it, make sure it fits your budget.
The Crunchy Culprit: Pita Crisps add a satisfying crunch, but at 70 calories per small scoop, they are a quick way to add calories without much nutritional return.

What if I'm not just counting calories?

While this page is focused on calories, we know that a truly healthy meal is about more than just one number. For a complete picture of your meal, including protein, fat, sugar, and sodium, use our main AI-Powered CAVA Nutrition Calculator.

Is there a healthy, low-calorie option for kids?

Absolutely! CAVA offers smaller portions perfect for children. To build a balanced and calorie-appropriate meal for your child, use our specially designed CAVA Kids Meal Calculator.

CAVA Calorie Calculator