How many calories are in your CAVA order? This free cava calorie calculator uses CAVA's own published nutrition information to add up calories, protein, carbs, fat, sodium and sugar for everything you choose. Use it as a CAVA nutrition calculator before you order, to hit your macros, or to compare menu items side by side. Want another restaurant? Try the restaurant nutrition calculator for all 11 chains.
Popular: “cava calorie calculator”, “cava calories calculator”, “cava nutritional calculator”
| Item | Qty | Calories | Fat | Carbs | Protein | Sodium |
|---|
| Nutrient | Total | % Daily Value |
|---|
Values are the restaurant's published figures for standard recipes and portions. Actual servings vary, and customizations change the numbers. % Daily Values are based on a 2,000-calorie diet. This tool is for general information, not medical or dietary advice. Not affiliated with or endorsed by CAVA.
The calculator opens with a build-your-own bowl with saffron basmati rice, SuperGreens, grilled chicken, hummus, tomato + cucumber, feta and lemon herb tahini already added, so you can see how the totals are built before making your own order. Here is the breakdown from CAVA's published nutrition information:
| Item | Qty | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Saffron Basmati Rice | 1 | 290 | 7 g | 54 g | 5 g | 770 mg |
| SuperGreens | 1 | 35 | 0.5 g | 6 g | 3 g | 35 mg |
| Grilled Chicken | 1 | 250 | 13 g | 3 g | 28 g | 670 mg |
| Hummus | 1 | 50 | 2.5 g | 4 g | 2 g | 90 mg |
| Tomato + Cucumber | 1 | 5 | 0 g | 1 g | 0 g | 0 mg |
| Crumbled Feta | 1 | 35 | 2.5 g | 0 g | 3 g | 125 mg |
| Lemon Herb Tahini | 1 | 70 | 6 g | 4 g | 2 g | 140 mg |
| Total | 735 | 31.5 g | 72 g | 43 g | 1,830 mg |
Together this order has 735 calories, 31.5 g of fat (6.5 g saturated), 72 g of carbohydrates, 5 g of sugars, 43 g of protein and 1,830 mg of sodium. That is 37% of a 2,000-calorie day, 80% of the 2,300 mg Daily Value for sodium and 33% of the Daily Value for saturated fat. About 39% of the calories come from carbohydrates, 38% from fat and 23% from protein.
CAVA's guide lists one standard serving of each base, main, dip, topping and dressing, plus its curated bowls and pitas as built. Add one line for each component you choose. This calculator includes 66 CAVA items. To total a meal, add each item or component once for every serving, and the calculator adds the published values together.
Calories vary a lot within each part of the CAVA menu. The table shows the lightest and the most filling item in every category of this calculator's menu list, based on the published figures.
| Category | Lowest-calorie item | Calories | Highest-calorie item | Calories |
|---|---|---|---|---|
| Curated Bowls | Greek Salad Bowl | 580 | Falafel Crunch Bowl | 860 |
| Curated Pitas | Steak + Feta Pita | 820 | Spicy Chicken + Avocado Pita | 980 |
| Greens + Grains | Arugula | 20 | Brown Rice | 310 |
| Mains (Proteins) | Roasted Vegetables | 100 | Falafel | 350 |
| Toppings | Salt-Brined Pickles | 5 | Avocado | 110 |
| Dips + Spreads | Tzatziki | 30 | Harissa | 70 |
| Dressings | Yogurt Dill | 30 | Garlic Dressing | 180 |
| Sides & Desserts | Side Pita | 80 | Whole Pita | 320 |
| Drinks | Blueberry Lavender - Small | 140 | Classic Lemonade - Large | 360 |
In Greens + Grains, choosing Arugula (20 calories) instead of Brown Rice (310 calories) saves 290 calories. In Curated Bowls, choosing Greek Salad Bowl (580 calories) instead of Falafel Crunch Bowl (860 calories) saves 280 calories. In Mains (Proteins), choosing Roasted Vegetables (100 calories) instead of Falafel (350 calories) saves 250 calories. Small swaps like these add up quickly if you eat out several times a week.
Looking for a high-protein order at CAVA? These items in the calculator have the most protein per serving:
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Spicy Chicken + Avocado Pita | 50 g | 980 | 5.1 g |
| Greek Chicken Pita | 48 g | 870 | 5.5 g |
| Steak + Feta Pita | 44 g | 820 | 5.4 g |
| Spicy Lamb + Avocado Bowl | 43 g | 800 | 5.4 g |
| Harissa Avocado Bowl | 41 g | 830 | 4.9 g |
| Chicken + Rice Bowl | 40 g | 700 | 5.7 g |
| Greek Salad Bowl | 37 g | 580 | 6.4 g |
| Steak + Harissa Bowl | 37 g | 610 | 6.1 g |
Total protein is only half the story – some high-protein items are also very high in calories. Ranked by protein per 100 calories (items with at least 10 g of protein), the most efficient choices are:
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Grilled Steak | 23 g | 170 | 13.5 g |
| Braised Lamb | 24 g | 210 | 11.4 g |
| Grilled Chicken | 28 g | 250 | 11.2 g |
| Harissa Honey Chicken | 26 g | 260 | 10 g |
| Spicy Lamb Meatballs | 24 g | 300 | 8 g |
| Black Lentils | 18 g | 270 | 6.7 g |
| Greek Salad Bowl | 37 g | 580 | 6.4 g |
| Steak + Harissa Bowl | 37 g | 610 | 6.1 g |
Grilled Steak leads with 23 g of protein for 170 calories, or 13.5 g per 100 calories. For comparison, the protein Daily Value is 50 g, so Spicy Chicken + Avocado Pita alone provides 100% of it.
Restaurant food is often high in sodium. The FDA Daily Value is 2,300 mg a day, and the items below are the highest in sodium among the 66 CAVA items in this calculator:
| Item | Sodium | % Daily Value | Calories |
|---|---|---|---|
| Greek Chicken Pita | 2,560 mg | 111% | 870 |
| Spicy Chicken + Avocado Pita | 2,390 mg | 104% | 980 |
| Falafel Crunch Bowl | 2,210 mg | 96% | 860 |
| Harissa Avocado Bowl | 2,010 mg | 87% | 830 |
| Steak + Harissa Bowl | 1,830 mg | 80% | 610 |
| Chicken + Rice Bowl | 1,810 mg | 79% | 700 |
11 of the 66 items listed here contain 1,150 mg or more – half a day's sodium Daily Value – in a single serving. Sauces, cheese, cured meats and breads are usually the biggest contributors, so adding them one at a time in the calculator shows exactly where the sodium in your order comes from.
This calculator includes 66 CAVA menu items in 9 categories. Averages by category give a quick feel for the menu:
| Category | Items | Avg calories | Avg protein | Avg sodium | Avg sugars |
|---|---|---|---|---|---|
| Curated Bowls | 8 | 706 | 34.3 g | 1,836 mg | 10.3 g |
| Curated Pitas | 3 | 890 | 47.3 g | 2,250 mg | 9.3 g |
| Greens + Grains | 8 | 124 | 5.1 g | 279 mg | 1.5 g |
| Mains (Proteins) | 8 | 228 | 17.1 g | 581 mg | 2.6 g |
| Toppings | 12 | 30 | 0.6 g | 112 mg | 1 g |
| Dips + Spreads | 6 | 52 | 1.8 g | 149 mg | 0.7 g |
| Dressings | 8 | 89 | 0.8 g | 196 mg | 0.8 g |
| Sides & Desserts | 7 | 214 | 6.3 g | 341 mg | 7.9 g |
| Drinks | 6 | 205 | 0.2 g | 6 mg | 50.2 g |
The highest average calorie count is in Curated Pitas (890 calories per item across 3 items), while the category with the most sugar on average is Drinks (50.2 g per item). Averages hide a wide range, so always check the individual item in the calculator before you order.
In the example meal the biggest calorie contributor is Saffron Basmati Rice (290 calories). Swapping it for Black Lentils (270 calories, 18 g protein) would bring the meal down to about 715 calories. The lowest-calorie items with at least 15 g of protein are Grilled Steak (170 cal, 23 g protein), Braised Lamb (210 cal, 24 g protein) and Grilled Chicken (250 cal, 28 g protein). Drinks and sauces are easy to overlook: add them to the calculator too, because a sweetened drink or a creamy sauce can add as many calories as a side.
Sugar is where drinks, desserts and sauces add up fastest. These are the CAVA items in the calculator with the most total sugars per serving:
| Item | Total sugars | Calories |
|---|---|---|
| Classic Lemonade - Large | 91 g | 360 |
| Classic Lemonade - Small | 66 g | 260 |
| Cucumber Mint Lime - Small | 41 g | 180 |
| Sweet Tea - Small | 37 g | 150 |
| Blueberry Lavender - Small | 34 g | 140 |
| Strawberry Citrus - Small | 32 g | 140 |
Classic Lemonade - Large has 91 g of sugars, which is more than the 50 g Daily Value for added sugars on its own (restaurants publish total sugars, which include natural sugars from milk and fruit). At the other end, 17 of the items listed have 0 g of sugars. If you are watching sugar, check drinks and sauces first: they are easy to add without thinking and often contain more sugar than the food.
Compared with the example orders on our other chain pages, the CAVA example (735 calories) ranks 7 of 11 from lightest to heaviest. The lightest example is a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard at Subway (365 calories) and the heaviest is a Plate with chow mein, Orange Chicken and Broccoli Beef at Panda Express (1,270 calories). In sodium, the CAVA example has 1,830 mg against 1,220 mg and 2,640 mg for those two meals. These are only examples – the point of the calculator is to build the order you actually eat.
The % Daily Value (%DV) column compares your meal with the reference amounts the FDA uses on Nutrition Facts labels for adults and children aged 4 and older, based on a 2,000-calorie diet: 78 g of total fat, 20 g of saturated fat, 300 mg of cholesterol, 2,300 mg of sodium, 275 g of total carbohydrates, 28 g of dietary fiber and 50 g of protein. As a rule of thumb, 5% DV or less of a nutrient per serving is considered low and 20% DV or more is high.
Calorie needs differ from person to person depending on age, size, sex and activity level, which is why the calculator also lets you set your own daily calorie target. The share of your target is shown next to the calorie total. Sugars are listed without a %DV because restaurants publish total sugars, while the FDA Daily Value applies only to added sugars.
Under the FDA menu-labeling rule, restaurant chains with 20 or more locations must post calories on their menus and provide fuller nutrition information on request. That is the information CAVA publishes and this calculator uses.
Calories measure the energy in food. Fat supplies about 9 calories per gram, while carbohydrates and protein supply about 4 calories per gram each. The colored bar in the results shows what share of your meal's calories comes from each macronutrient, using those standard factors, so a meal with 30 g of fat gets roughly 270 calories from fat.
Saturated and trans fats are the fats nutrition guidelines suggest limiting. Fiber is the part of carbohydrates your body does not digest; it adds bulk and is generally something to get more of. Sodium mostly comes from salt and is concentrated in sauces, cheeses, breads, cured meats and fried coatings.
If you track macros, use the totals table: it lists every nutrient for the whole meal with its %DV. For a macro-based plan, compare the protein total with your daily target, then adjust the order – swap a side, choose a smaller size, or move a sauce to the side – and watch the numbers update.
Every number in this CAVA nutrition calculator was copied from CAVA's own published nutrition information – CAVA Nutritional and Allergen Guide (December 2025 edition) – and checked a second time, item by item, against the same official source on 26 October 2026. We do not estimate or calculate values for menu items; if a value is not published, it is shown as not available.
Restaurants change recipes, sizes and menus during the year, and actual portions vary from one visit to the next. Limited-time and regional items are not included. If you notice an item that has changed, check CAVA's current nutrition information, which always takes priority over this page.
This page is an independent tool and is not affiliated with, sponsored or endorsed by CAVA. Brand and product names are trademarks of their owners and are used only to identify the menu items.
1. Browse the menu list or type in the search box to find an item. 2. Tap + to add it to your meal (tap again for a second serving, or − to remove one). 3. Use the category buttons to jump between drinks, entrees, sides, sauces and desserts. 4. Set your own daily calorie target if it is not 2,000.
The results card shows the meal total for calories, protein, carbs, fat and sodium, a line-by-line table of what you picked, the full nutrient totals with % Daily Value, and the share of calories from carbs, fat and protein. Use Copy, Download TXT, Save as PDF or WhatsApp to keep or share your meal.
Because the article on this page is generated from the same data the calculator uses, the example meal and every figure quoted in the text match what the calculator shows.
Using CAVA's published nutrition information, a build-your-own bowl with saffron basmati rice, SuperGreens, grilled chicken, hummus, tomato + cucumber, feta and lemon herb tahini has 735 calories, 31.5 g of fat, 72 g of carbohydrates, 43 g of protein and 1,830 mg of sodium.
Among the 12 toppings items in this calculator, Salt-Brined Pickles has the fewest calories (5), and Avocado has the most (110).
Among the 8 curated bowls items in this calculator, Greek Salad Bowl has the fewest calories (580), and Falafel Crunch Bowl has the most (860).
Spicy Chicken + Avocado Pita has the most protein of the items in this calculator, with 50 g for 980 calories. For the most protein per calorie, Grilled Steak gives 13.5 g per 100 calories.
Greek Chicken Pita is the highest in sodium of the items listed here, with 2,560 mg – 111% of the 2,300 mg Daily Value.
All values come from CAVA's own published nutrition information (CAVA Nutritional and Allergen Guide (December 2025 edition)) and were checked item by item against that source on 26 October 2026. Recipes and portions can change, so CAVA's current information takes priority.
Add each item or component of your order with the + button, once for every serving. The calculator adds the published values and shows calories, macros, sodium and % Daily Value for the whole meal.
Help us build the feature you want most.