Quick answer
- The lightest full CAVA bowl on this list is 320 calories and still has 29.5g protein.
- Greens bases cost 20–40 calories. Every grain base costs 260–370.
- The biggest hidden calories are Garlic Dressing (180), Avocado (160) and Falafel (350).
A loaded CAVA bowl can run past 1,200 calories. The bowl in our "worst case" test below hit 1,255. But the same menu can make a filling, high-protein meal for under 500. The difference is almost entirely in four choices: base, main, dressing and "extras" like avocado and pita crisps.
All five bowls below are under 500 calories, have at least 15g protein, and open in the CAVA nutrition calculator so you can adjust them.
5 CAVA bowls under 500 calories
1320-Calorie Steak Salad Bowl
Open in calculatorRomaine (½) · Arugula (½) · Grilled Steak · Tzatziki · Red Pepper Hummus · Tomato + Cucumber · Pickled Onions · Persian Cucumber · Yogurt Dill
The lightest satisfying bowl we found. Grilled Steak (160 cal) is CAVA's leanest main, and tzatziki plus red pepper hummus add creaminess for 65 calories combined.
2Harissa Honey Chicken Greens Bowl
Open in calculatorSuperGreens · Harissa Honey Chicken · Tzatziki · Tomato + Cucumber · Pickled Onions · Fiery Broccoli · Yogurt Dill
Sweet-heat flavor at 430 calories. SuperGreens give you more volume and fiber than plain romaine for the same few calories.
3Half Lentil Steak Bowl
Open in calculatorBlack Lentils (½) · Arugula (½) · Grilled Steak · Tzatziki · Tomato + Cucumber · Pickled Onions · Lemon-Herb Tahini
For people who want some grain-style base. Half a scoop of Black Lentils adds 8.5g protein and 7.5g fiber for 130 calories. This bowl is also one of the lowest in sodium (732 mg).
4Vegan Roasted Veggie Bowl
Open in calculatorBlack Lentils (½) · Baby Spinach (½) · Roasted Vegetables · Red Pepper Hummus · Harissa · Tomato + Cucumber · Pickled Onions · Hot Harissa Vinaigrette
Fully plant-based at 440 calories, with 15.5g fiber. Protein is lower (15g) because CAVA's plant mains are light on protein.
5Chicken + Hummus Greens Bowl
Open in calculatorSuperGreens · Grilled Chicken · Hummus · Tomato + Onion · Fiery Broccoli · Salt-Brined Pickles · Lemon-Herb Tahini
A simple, reliable order at 465 calories and 35g protein. Swap the pickles if you're watching sodium.
Where the calories hide
These are the CAVA ingredients with 130 or more calories per serving. None of them are "bad", but two or three of them together is how a salad turns into a 1,000-calorie meal.
| Ingredient | Type | Calories | Fat |
|---|---|---|---|
| RightRice® | Base | 370 | 10g |
| Falafel | Main | 350 | 26g |
| Brown Rice | Base | 310 | 10g |
| Spicy Lamb Meatballs | Main | 300 | 22g |
| Saffron Basmati Rice | Base | 290 | 6g |
| Pita Chips | Side | 280 | 8g |
| Black Lentils | Base | 260 | 7g |
| Harissa Honey Chicken | Main | 260 | 14g |
| Grilled Chicken | Main | 250 | 13g |
| Braised Lamb | Main | 210 | 12g |
| Garlic Dressing | Dressing | 180 | 20g |
| Grilled Steak | Main | 160 | 8g |
| Avocado | Topping | 160 | 15g |
| Greek Vinaigrette | Dressing | 130 | 14g |
The worst-case bowl
For comparison, here's what happens when you pick heavy options at every step:
The 1,000+ calorie bowl (for reference)
Open in calculatorSaffron Basmati Rice · Spicy Lamb Meatballs · Crazy Feta® · Harissa · Hummus · Pita Crisps · Kalamata Olives · Avocado · Garlic Dressing
Saffron rice, meatballs, three dips, pita crisps, avocado and Garlic Dressing. It's delicious, and it's more than half a day's calories for many people.
Lowest-calorie CAVA dressings
Dressing is the easiest place to save calories, because the range is huge: from 30 to 180 calories per serving.
| Dressing | Calories | Fat | Sodium (mg) |
|---|---|---|---|
| Yogurt Dill | 30 | 2g | 190 |
| Balsamic Date Vinaigrette | 60 | 4g | 250 |
| Lemon-Herb Tahini | 70 | 6g | 140 |
| Hot Harissa Vinaigrette | 70 | 7g | 240 |
| Skhug | 80 | 9g | 150 |
| Tahini Caesar | 90 | 8g | 250 |
| Greek Vinaigrette | 130 | 14g | 230 |
| Garlic Dressing | 180 | 20g | 90 |
Yogurt Dill is the lightest. Garlic Dressing is six times heavier because it's almost pure fat (20g). If you love it, ask for it on the side and use half. That's 90 calories saved.
7 easy swaps that cut calories
- Grain → greens: Brown rice to SuperGreens saves 270 calories.
- Full grain → half and half: keeps some grain and saves about 145 calories.
- Falafel → Grilled Steak: saves 190 calories and adds 17g protein.
- Meatballs → Braised Lamb: same lamb flavor, 90 fewer calories.
- Garlic → Yogurt Dill: saves 150 calories.
- Crazy Feta® → Tzatziki: half the calories and the same creaminess.
- Pita crisps → Pickled Onions: crunch and tang for 20 calories instead of 90.
Source: CAVA Nutrition + Allergen Guide (Summer 2024, CAVA-MKT-GID-0524). Values are per serving as published; portions made in restaurants vary. See how we calculate.
Frequently asked questions
What is the lowest-calorie bowl at CAVA?
A greens base with Grilled Steak, tzatziki, red pepper hummus, fresh vegetable toppings and Yogurt Dill dressing comes to about 320 calories with 29.5g protein, based on CAVA's published values.
How many calories are in a CAVA bowl?
It depends entirely on what you choose. Using CAVA's published values, realistic bowls range from about 320 calories to over 1,200 calories. A typical bowl of brown rice, grilled chicken, hummus, tzatziki, tomato + cucumber and Greek Vinaigrette is about 780 calories.
What is the lowest-calorie dressing at CAVA?
Yogurt Dill, at 30 calories per serving. Garlic Dressing is the highest at 180.
Is CAVA good for weight loss?
CAVA can fit a calorie deficit because you control every ingredient. Choose a greens base, a lean main like steak or chicken, lighter dips and dressings, and limit avocado, falafel and pita crisps. This is general information, not medical advice.