Quick answer
- A low-sodium CAVA bowl is possible: the builds below run 475–515 mg.
- Choose Grilled Steak (260 mg) or Braised Lamb (240 mg) over chicken (670 mg) or falafel (810 mg).
- Rice is surprisingly salty: 770 mg per scoop. Greens have 10–70 mg.
Sodium is the one number that catches most people out at CAVA. Several curated pitas exceed the full 2,300 mg daily value (the FDA's reference amount for adults) on their own. A typical custom bowl (brown rice, grilled chicken, hummus, tzatziki, tomato + cucumber and Greek Vinaigrette) comes to 1,845 mg.
The good news is that the sodium is concentrated in a handful of ingredients, so a few swaps cut it by more than half.
3 lower-sodium CAVA bowls
1Steak + Avocado Arugula Bowl
Open in calculatorArugula · Grilled Steak · Tzatziki · Tomato + Cucumber · Pickled Onions · Avocado · Lemon-Herb Tahini
Just 495 mg sodium, about 22% of the daily value, with 31g protein. Steak has less than half the sodium of chicken.
2Braised Lamb Greens Bowl
Open in calculatorRomaine (½) · SuperGreens (½) · Braised Lamb · Tzatziki · Tomato + Cucumber · Pickled Onions · Fire-Roasted Corn · Garlic Dressing
Braised Lamb is CAVA's lowest-sodium main. Pair it with Garlic Dressing, which is also low in sodium (90 mg) though high in calories. Total: 515 mg.
3Braised Lamb + Avocado Bowl
Open in calculatorArugula · Braised Lamb · Tzatziki · Tomato + Cucumber · Pickled Onions · Avocado · Lemon-Herb Tahini
Rich and filling at 475 mg sodium. Want some grain? Half a scoop of Black Lentils adds 260 mg, which still keeps any of these bowls under 800 mg.
The saltiest CAVA ingredients
| Ingredient | Sodium (mg) | % Daily Value | Calories |
|---|---|---|---|
| Falafel | 810 | 35% | 350 |
| Brown Rice | 770 | 33% | 310 |
| Saffron Basmati Rice | 770 | 33% | 290 |
| Spicy Lamb Meatballs | 680 | 30% | 300 |
| Grilled Chicken | 670 | 29% | 250 |
| Harissa Honey Chicken | 670 | 29% | 260 |
| Pita Chips | 630 | 27% | 280 |
| Roasted Vegetables | 600 | 26% | 100 |
| Black Lentils | 520 | 23% | 260 |
| RightRice® | 510 | 22% | 370 |
| Salt-Brined Pickles | 280 | 12% | 5 |
| Grilled Steak | 260 | 11% | 160 |
Falafel, the rice, meatballs, chicken, pita chips and roasted vegetables carry the most sodium. Many people pick Roasted Vegetables as a "light" main without realizing it carries 600 mg, more than steak and lamb combined.
Sodium in every CAVA main
| Main | Sodium (mg) | Protein |
|---|---|---|
| Braised Lamb | 240 | 24g |
| Grilled Steak | 260 | 23g |
| Roasted Vegetables | 600 | 3g |
| Grilled Chicken | 670 | 28g |
| Harissa Honey Chicken | 670 | 26g |
| Spicy Lamb Meatballs | 680 | 24g |
| Falafel | 810 | 6g |
Low-sodium swaps
- Brown rice → greens: saves 745 mg.
- Chicken → steak: saves 410 mg.
- Salt-Brined Pickles → Pickled Onions: saves 280 mg.
- Kalamata Olives → Tomato + Cucumber: saves 260 mg.
- Pick one dressing, not two. Most CAVA dressings are 140–250 mg each. Garlic (90 mg) and Lemon-Herb Tahini (140 mg) are the lowest.
This page is general nutrition information, not medical advice. If you're following a sodium limit for a health condition, work with your doctor or a registered dietitian.
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-sodium main at CAVA?
Braised Lamb, at 240 mg per serving, followed by Grilled Steak at 260 mg.
How much sodium is in a CAVA bowl?
It depends on your ingredients. Using CAVA's published values, a typical bowl of brown rice, grilled chicken, hummus, tzatziki, tomato + cucumber and Greek Vinaigrette has about 1,845 mg. Low-sodium builds can stay under 600 mg.
Why is CAVA rice so high in sodium?
CAVA's rice is seasoned as it cooks. Brown Rice and Saffron Basmati Rice each list 770 mg sodium per serving in CAVA's nutrition guide.