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CAVA Nutrition Calculator

Pick a base, a main, dips and toppings, and watch calories, protein, carbs, fat and sodium add up as you go. Free, no signup. Every figure is CAVA's own published number, from the guide named at the bottom of this page — including the handful of rows where CAVA's printing contradicts itself, which we show rather than quietly fix.

Quick answer

Build a CAVA bowl and watch calories, protein, carbs, fat and sodium add up live. Every number comes from CAVA’s own Nutrition + Allergen Guide, March 2026 edition. CAVA publishes no serving sizes at all, so each figure is one undefined restaurant portion — we say so rather than inventing a gram weight.

CAVA bowl builder

Your build
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Nothing picked yet — choose a base below.
Protein
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Carbs
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Fat
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Sodium 0 mg

Against the FDA Daily Value of 2,300 mg for a whole day.

Start from a build

Tap one, then change anything. These are our builds from CAVA's published ingredients, not CAVA menu items.

Bases

No pick limit published
  • Brown Rice 310 cal · 7p 48c 10f · 770 mg
  • Saffron Basmati Rice 290 cal · 5p 54c 7f · 770 mg
  • Black Lentils 270 cal · 18p 37c 7f · 520 mg
  • Super Greens 35 cal · 3p 6c 0.5f · 35 mg
  • Arugula 20 cal · 2p 3c 0.5f · 25 mg
  • Baby Spinach 20 cal · 3p 3c 0f · 70 mg
  • Romaine 20 cal · 1p 4c 0f · 10 mg
  • Power Greens 30 cal · 2p 4c 0f · 35 mg

Mains

No pick limit published
  • Grilled Chicken 250 cal · 28p 3c 13f · 670 mg
  • Harissa Honey Chicken 260 cal · 26p 7c 14f · 670 mg
  • Braised Lamb 210 cal · 24p 2c 12f · 450 mg
  • Spicy Lamb Meatballs 300 cal · 24p 3c 21f · 680 mg
  • Grilled Steak 170 cal · 23p 1c 9f · 280 mg
  • Glazed Salmon 320 cal · 23p 5c 23f · 630 mg

    Allergen guide flags Fish (Salmon)

  • Falafel 350 cal · 6p 24c 26f · 810 mg

    Listed vegan in the allergen grid

  • Roasted Vegetables 100 cal · 3p 14c 4.5f · 600 mg

    Listed vegan in the allergen grid

Dips + Spreads

No pick limit published
  • Tzatziki 30 cal · 2p 1c 2.5f · 60 mg
  • Hummus 50 cal · 2p 4c 2.5f · 90 mg
  • Red Pepper Hummus 40 cal · 2p 5c 1.5f · 105 mg
  • Roasted Eggplant 50 cal · 0p 2c 5f · 160 mg
  • Crazy Feta 70 cal · 4p 1c 6f · 230 mg

    Printed as Crazy Feta(R) in the source

  • Harissa 70 cal · 1p 5c 6f · 250 mg

Toppings

No pick limit published
  • Avocado 110 cal · 1p 6c 10f · 0 mg
  • Pita Crisps 70 cal · 1p 6c 11f · 25 mg SOURCE CONFLICT

    CAVA prints 70 cal alongside 11 g of fat — 11 g of fat alone is about 99 cal. The row cannot be reconciled; reproduced exactly as published.

  • Fire-Roasted Corn 45 cal · 1p 5c 2.5f · 105 mg
  • Crumbled Feta 35 cal · 3p 0c 2.5f · 125 mg
  • Kalamata Olives 35 cal · 0p 2c 3f · 360 mg
  • Fiery Broccoli 35 cal · 1p 2c 2.5f · 170 mg
  • Sumac Slaw 30 cal · 1p 3c 1.5f · 170 mg
  • Pickled Onions 20 cal · 0p 5c 0f · 0 mg
  • Tomato + Onion 20 cal · 0p 2c 1.5f · 125 mg
  • Persian Cucumber 15 cal · 0p 1c 1f · 110 mg
  • Tomato + Cucumber 5 cal · 0p 1c 0f · 0 mg
  • Shredded Romaine 5 cal · 0p 1c 0f · 0 mg
  • Salt-Brined Pickles 5 cal · 0p 0c 0f · 180 mg

Dressings

No pick limit published
  • Garlic Dressing 180 cal · 0p 0c 20f · 90 mg
  • Greek Vinaigrette 130 cal · 0p 1c 14f · 230 mg
  • Skhug 80 cal · 0p 1c 9f · 150 mg
  • Lemon Herb Tahini 70 cal · 2p 4c 6f · 140 mg
  • Hot Harissa Vinaigrette 70 cal · 0p 1c 7f · 270 mg
  • Balsamic Date Vinaigrette 60 cal · 0p 7c 4f · 250 mg
  • Strawberry Sesame 60 cal · 1p 3c 5f · 130 mg
  • Yogurt Dill 30 cal · 2p 1c 2f · 190 mg

Sides

No pick limit published
  • Whole Pita 320 cal · 13p 54c 6f · 700 mg

    Appears in the nutrition table but is absent from the SIDES block of the allergen grid

  • Side Pita 80 cal · 3p 14c 1.5f · 180 mg
  • Pita Chips 280 cal · 10p 41c 8f · 630 mg
  • Sumac Sour Cream + Onion Pita Chips 290 cal · 10p 43c 9f · 740 mg
  • Whisked! Salted Dark Chocolate Oat Cookie 240 cal · 4p 31c 13f · 115 mg
  • Whisked! Apricot Honey 220 cal · 3p 34c 9f · 150 mg DC, Maryland and Virginia only

    REGIONAL - source prints '(DMV)' after the name, i.e. DC/Maryland/Virginia only

  • Greyston Brownie 150 cal · 2p 17c 9f · 10 mg SOURCE CONFLICT

    CAVA prints 10 mg of sodium, implausibly low for a baked good. Reproduced as published.

  • Greyston Chocolate Chip Blondie 140 cal · 2p 22c 5f · 10 mg SOURCE CONFLICT

    CAVA prints 10 mg of sodium, implausibly low for a baked good. Reproduced as published.

  • Harissa BBQ Pita Chips Nutrition not published LIMITED TIME

    Launched 13 July 2026, after the March 2026 nutrition guide. CAVA has published no nutrition for it, so we show it as a gap rather than guess.

Kids menu

No pick limit published
  • Kids Saffron Basmati Rice 150 cal · 3p 27c 3.5f · 390 mg
  • Kids Brown Rice 150 cal · 3p 24c 5f · 390 mg
  • Kids Black Lentils 130 cal · 9p 18c 3.5f · 260 mg
  • Kids Chicken 120 cal · 14p 1c 7f · 330 mg
  • Kids Harissa Honey Chicken 130 cal · 13p 4c 7f · 340 mg
  • Kids Falafel 170 cal · 3p 12c 13f · 400 mg
  • Kids Spicy Lamb Meatballs 150 cal · 12p 2c 11f · 340 mg
  • Kids Roasted Vegetables 50 cal · 2p 7c 2f · 300 mg
  • Kids Braised Lamb 110 cal · 12p 1c 6f · 230 mg
  • Kids Grilled Steak 90 cal · 11p 0c 4.5f · 140 mg
  • Kids Pita Chips 140 cal · 5p 4c 4f · 310 mg
Where these numbers come from

CAVA Nutrition + Allergen Guide, March 2026 edition (document code CAVA-REC-GID-0326). Checked 2026-07-26. Open the source. This build covers 63 items — 1 of which CAVA publishes no nutrition for, shown as gaps rather than guesses , and 3 whose published figures contradict themselves and are reproduced exactly as printed.

  • CAVA publishes no serving size or serving weight for any food item. Every figure here is one undefined restaurant portion, so per-100 g maths and portion scaling are impossible from this source and we do not attempt them.
  • The guide is the March 2026 edition (document code CAVA-REC-GID-0326). CAVA launched summer items on 13 July 2026 — Harissa BBQ Pita Chips, Pomegranate Glazed Salmon Bowl, Strawberry Steak Salad Bowl — and none of them are covered by it.
  • Limited-time items are not in the guide. The January 2026 edition said so in print; the March edition dropped that sentence, so we state it here instead.
  • Pick limits are not in CAVA’s nutrition document — it contains no selection rules of any kind. This builder therefore imposes none, and lets you add anything in any quantity.
  • One row cannot be reconciled with its own macros: Pita Crisps prints 70 cal alongside 11 g of fat, and fat alone accounts for about 99 cal. It is reproduced exactly as published and flagged on the item. Other rows that look odd — Black Lentils, Garlic Dressing, the two Greyston bakes at 10 mg sodium — do reconcile once FDA rounding rules are applied, so we do not flag them.
  • Values vary by location and by how the bowl is assembled on the day.
  • Half and double portions are our arithmetic on the published figure. No chain publishes a coefficient for a light or extra scoop, so anything other than a standard portion is an estimate — flagged as one whenever your build uses it.

CAVA does not publish serving sizes

This is the single most important thing to know before trusting any CAVA calculator, including this one. We read all six pages of the March 2026 Nutrition + Allergen Guide: there is no serving size, no gram weight, no ounce figure and no portion column anywhere in it. The first column is headed simply “Recipe”, and the document never states that its numbers are per serving.

The omission looks deliberate rather than accidental. CAVA's separate guide for its grocery products does head its table “per serving” — the restaurant guide drops that wording.

What follows practically: every CAVA number is one undefined restaurant portion. Per-100 g maths is impossible from this source, converting to grams is guessing, and any calculator showing you a gram weight for a CAVA scoop invented it. A scoop of rice served heavy is more calories than the same scoop served light, and CAVA gives no basis to model that difference. We do not model it either.

Sweetgreen is the opposite case — it publishes a gram weight for every single build-your-own ingredient. If you want to see what that looks like, the Sweetgreen calculator shows all 73 of them.

How accurate is a CAVA calorie calculator?

It is a fair question, and the honest answer has two halves: the numbers themselves are CAVA's, but which edition you are being shown varies a lot between sites — and the edition is checkable, because CAVA stamps a document code on every guide.

This page reads CAVA-REC-GID-0326, the March 2026 edition. Several calculators currently on the first page of Google are still serving the December 2025 edition, CAVA-REC-GID-1225. The difference is not academic: CAVA removed the Harissa Chicken Power Bowl and the Spicy Lamb + Sweet Potato Bowl in March, and added two salmon bowls. Sites on the older edition still list the removed items and carry neither of the new ones. Published values move too — Steak + Harissa reads 610 cal in the December guide and 620 in March.

Three things limit accuracy no matter which edition you read, and they are properties of CAVA's own document rather than of any calculator:

  • No serving sizes. CAVA publishes no weight or volume for any food item, so no calculator — including this one — can tell you what a scoop weighs. Anyone showing you a gram figure for a CAVA ingredient made it up.
  • Scoops are hand-assembled. Published figures assume a standard portion. The realistic range on this page applies a flat band whose upper bound is the FDA's own limit: under 21 CFR 101.9(g), a food is misbranded if its calories run more than 20% above the declared value.
  • The guide lags the menu. The March edition predates CAVA's 13 July 2026 summer launch, so Harissa BBQ Pita Chips and the two new seasonal bowls have no published nutrition at all. We show the pita chips as a gap rather than estimating them.

One row in the guide genuinely cannot be reconciled with itself: Pita Crisps prints 70 cal alongside 11 g of fat, and fat alone accounts for about 99 cal. We reproduce it as printed and flag it on the item. Rows that merely look odd — Black Lentils, Garlic Dressing, the two Greyston bakes at 10 mg sodium — do reconcile once FDA rounding rules are applied, so we do not flag those. Getting that distinction right matters more than flagging things loudly.

Where the sodium hides at CAVA

The FDA Daily Value for sodium is less than 2,300 mg for an entire day, and a single CAVA bowl can take most of it. Both rice bases carry 770 mg on their own — more than a third of the day before any protein goes in. Falafel adds 810 mg, spicy lamb meatballs 680 mg, grilled chicken 670 mg. A rice, chicken and harissa bowl with pita chips on the side clears 2,000 mg without looking like a salty meal.

The cheapest fix is not skipping the dressing — it is the base. Swapping saffron rice for super greens takes 735 mg of sodium and 255 calories off the same bowl. Grilled steak is the lightest main on both axes at 170 cal and 280 mg.

This calculator totals sodium as you build and names the single ingredient driving it, which CAVA's own PDF cannot do. Other CAVA calculators do total sodium — what none of them show is which pick put you there, or that the guide behind their numbers publishes no serving size at all.

FAQ

How many calories are in a CAVA bowl?

It depends entirely on the build, which is why this page is a calculator rather than a number. For scale: a base of saffron basmati rice is 290 cal on its own, grilled chicken adds 250, harissa adds 70, and garlic dressing adds 180 — a common build lands between 600 and 900 cal. Greens instead of rice takes 255 cal off the same bowl. All figures are from CAVA’s March 2026 Nutrition + Allergen Guide.

Does CAVA publish serving sizes for its bowls?

No. We checked all six pages of the March 2026 guide: there is no serving size, gram weight or portion column anywhere, and the document never states that its figures are per serving. The first column is simply headed “Recipe”. By contrast CAVA’s own grocery-product guide does head its table “per serving”, so the omission in the restaurant guide looks deliberate. Practically: every CAVA number is one undefined restaurant scoop, and anyone converting it to grams is guessing.

How much sodium is in a CAVA bowl?

Enough to matter. Rice bases carry 770 mg each, falafel 810 mg, grilled chicken 670 mg, and pita chips 630 mg. The FDA Daily Value is 2,300 mg for a whole day, so a rice-and-chicken bowl with dressing can pass 1,800 mg before any sides. This calculator totals sodium as you build and shows it against that limit, which CAVA’s own PDF does not do.

Is this CAVA’s official calculator?

No. CAVA does not publish a calculator at all — only a downloadable PDF guide. This tool reads that guide’s numbers and adds them up for you. The document, its edition code and the date we checked it are shown on this page, and every item carries the figure exactly as CAVA printed it.

What is the lowest calorie CAVA bowl?

Of CAVA's own signature bowls, the Greek Salad Bowl is the lightest at 580 cal, followed by Steak + Harissa at 620. Building your own goes much lower: a greens base with grilled steak, feta and vegetables lands around 325 cal, because the rice base alone is 290 to 310 cal. All figures are from CAVA's March 2026 Nutrition + Allergen Guide.

Is CAVA healthy?

Depends entirely on the build, and the two things worth watching are fat share and sodium. Every one of CAVA's eight signature bowls draws 50.8% to 62.1% of its calories from fat — computed from CAVA's own calories-from-fat column. The three signature pitas do not: they run 37.5% to 46.5%, because bread adds carbohydrate rather than fat. Sodium is the sharper issue: the Spicy Chicken + Avocado Pita carries 2,290 mg, which is 99.6% of the FDA Daily Value for a whole day in one item, and six of the eleven signature items clear 1,800 mg.

How many calories are in a CAVA kids meal?

Kids items run 50 to 170 cal each and are built the same way as an adult bowl. Kids Roasted Vegetables is 50 cal, Kids Grilled Steak 90 cal with 11 g of protein, Kids Falafel 170 cal. Sodium is proportionally lower but not low: Kids Saffron Basmati Rice carries 390 mg. All eleven kids items are in the builder above.

CAVA's own signature bowls and pitas

If you order off the menu rather than building your own, these are the published totals. They are read-only here for a reason: CAVA publishes a total for each one but no ingredient list, so there is no honest way to load them into the builder — we would have to invent the components and present the invention as CAVA's.

CAVA signature bowls and pitas, from CAVA Nutrition + Allergen Guide, March 2026 edition (document code CAVA-REC-GID-0326)
Item Cal Protein Carbs Fat Cal from fat Sodium
Signature bowls
Greek Salad Bowl 580 37 g 19 g 40 g 62.1% 1,810 mg 79% DV
Steak + Harissa Bowl 620 37 g 39 g 35 g 50.8% 1,830 mg 80% DV
Chicken + Rice Bowl 700 40 g 44 g 42 g 54% 1,810 mg 79% DV
Salmon + Strawberry Sesame 700 36 g 46 g 43 g 55.3% 1,860 mg 81% DV
Salmon + Yogurt Dill 710 35 g 49 g 43 g 54.5% 1,870 mg 81% DV
Spicy Lamb + Avocado Bowl 800 43 g 49 g 52 g 58.5% 1,670 mg 73% DV
Harissa Avocado Bowl 830 41 g 62 g 49 g 53.1% 2,010 mg 87% DV
Falafel Crunch Bowl 860 24 g 88 g 56 g 58.6% 2,210 mg 96% DV
Signature pitas
Greek Chicken 720 48 g 64 g 30 g 37.5% 2,230 mg 97% DV
Steak + Feta Pita 820 44 g 68 g 42 g 46.1% 1,800 mg 78% DV
Spicy Chicken + Avocado 930 48 g 80 g 48 g 46.5% 2,290 mg 100% DV

The fat column is the one nobody computes. CAVA publishes calories-from-fat next to total calories, so the share is arithmetic rather than opinion — and it splits the menu in two. Every signature bowl runs 50.8–62.1% of its calories from fat. The pitas do not: they run 37.5–46.5%, because the bread adds carbohydrate rather than fat. A widely-repeated claim that every curated item is 50–60% fat is right about the bowls and wrong about the pitas.

The salt is the bigger story. Spicy Chicken + Avocado carries 2,290 mg of sodium — 99.6% of the FDA Daily Value for an entire day, in one handheld item. Six of the eleven signature items clear 1,800 mg.

What to pick, by the numbers

Straight from CAVA's published figures — the ingredients worth knowing before you build anything.

Most protein

  1. Grilled Chicken 28 g
  2. Harissa Honey Chicken 26 g
  3. Braised Lamb 24 g
  4. Spicy Lamb Meatballs 24 g
  5. Grilled Steak 23 g

Protein per 100 cal

  1. Grilled Steak 13.5 g
  2. Kids Grilled Steak 12.2 g
  3. Kids Chicken 11.7 g
  4. Braised Lamb 11.4 g
  5. Grilled Chicken 11.2 g

The protein that arrives without the calories riding along.

Most sodium

  1. Falafel 810 mg
  2. Brown Rice 770 mg
  3. Saffron Basmati Rice 770 mg
  4. Sumac Sour Cream + Onion Pita Chips 740 mg
  5. Whole Pita 700 mg

The FDA Daily Value is 2,300 mg for the whole day.

CAVA nutrition, every item

The full list as CAVA publishes it — 63 items, 1 of them with no published nutrition, the heaviest single item at 350 cal and the saltiest at 810 mg of sodium (Falafel). CAVA publishes no serving sizes, so there is no weight column to show.

CAVA build-your-own nutrition from CAVA Nutrition + Allergen Guide, March 2026 edition (document code CAVA-REC-GID-0326)
Item Cal Protein Carbs Fat Sodium
Bases
Brown Rice 310 7 g 48 g 10 g 770 mg
Saffron Basmati Rice 290 5 g 54 g 7 g 770 mg
Black Lentils 270 18 g 37 g 7 g 520 mg
Super Greens 35 3 g 6 g 0.5 g 35 mg
Arugula 20 2 g 3 g 0.5 g 25 mg
Baby Spinach 20 3 g 3 g 0 g 70 mg
Romaine 20 1 g 4 g 0 g 10 mg
Power Greens 30 2 g 4 g 0 g 35 mg
Mains
Grilled Chicken 250 28 g 3 g 13 g 670 mg
Harissa Honey Chicken 260 26 g 7 g 14 g 670 mg
Braised Lamb 210 24 g 2 g 12 g 450 mg
Spicy Lamb Meatballs 300 24 g 3 g 21 g 680 mg
Grilled Steak 170 23 g 1 g 9 g 280 mg
Glazed Salmon 320 23 g 5 g 23 g 630 mg
Falafel 350 6 g 24 g 26 g 810 mg
Roasted Vegetables 100 3 g 14 g 4.5 g 600 mg
Dips + Spreads
Tzatziki 30 2 g 1 g 2.5 g 60 mg
Hummus 50 2 g 4 g 2.5 g 90 mg
Red Pepper Hummus 40 2 g 5 g 1.5 g 105 mg
Roasted Eggplant 50 0 g 2 g 5 g 160 mg
Crazy Feta 70 4 g 1 g 6 g 230 mg
Harissa 70 1 g 5 g 6 g 250 mg
Toppings
Avocado 110 1 g 6 g 10 g 0 mg
Pita Crisps 70 1 g 6 g 11 g 25 mg
Fire-Roasted Corn 45 1 g 5 g 2.5 g 105 mg
Crumbled Feta 35 3 g 0 g 2.5 g 125 mg
Kalamata Olives 35 0 g 2 g 3 g 360 mg
Fiery Broccoli 35 1 g 2 g 2.5 g 170 mg
Sumac Slaw 30 1 g 3 g 1.5 g 170 mg
Pickled Onions 20 0 g 5 g 0 g 0 mg
Tomato + Onion 20 0 g 2 g 1.5 g 125 mg
Persian Cucumber 15 0 g 1 g 1 g 110 mg
Tomato + Cucumber 5 0 g 1 g 0 g 0 mg
Shredded Romaine 5 0 g 1 g 0 g 0 mg
Salt-Brined Pickles 5 0 g 0 g 0 g 180 mg
Dressings
Garlic Dressing 180 0 g 0 g 20 g 90 mg
Greek Vinaigrette 130 0 g 1 g 14 g 230 mg
Skhug 80 0 g 1 g 9 g 150 mg
Lemon Herb Tahini 70 2 g 4 g 6 g 140 mg
Hot Harissa Vinaigrette 70 0 g 1 g 7 g 270 mg
Balsamic Date Vinaigrette 60 0 g 7 g 4 g 250 mg
Strawberry Sesame 60 1 g 3 g 5 g 130 mg
Yogurt Dill 30 2 g 1 g 2 g 190 mg
Sides
Whole Pita 320 13 g 54 g 6 g 700 mg
Side Pita 80 3 g 14 g 1.5 g 180 mg
Pita Chips 280 10 g 41 g 8 g 630 mg
Sumac Sour Cream + Onion Pita Chips 290 10 g 43 g 9 g 740 mg
Whisked! Salted Dark Chocolate Oat Cookie 240 4 g 31 g 13 g 115 mg
Whisked! Apricot Honey (DC, Maryland and Virginia only) 220 3 g 34 g 9 g 150 mg
Greyston Brownie 150 2 g 17 g 9 g 10 mg
Greyston Chocolate Chip Blondie 140 2 g 22 g 5 g 10 mg
Harissa BBQ Pita Chips (limited time) not published — — — —
Kids menu
Kids Saffron Basmati Rice 150 3 g 27 g 3.5 g 390 mg
Kids Brown Rice 150 3 g 24 g 5 g 390 mg
Kids Black Lentils 130 9 g 18 g 3.5 g 260 mg
Kids Chicken 120 14 g 1 g 7 g 330 mg
Kids Harissa Honey Chicken 130 13 g 4 g 7 g 340 mg
Kids Falafel 170 3 g 12 g 13 g 400 mg
Kids Spicy Lamb Meatballs 150 12 g 2 g 11 g 340 mg
Kids Roasted Vegetables 50 2 g 7 g 2 g 300 mg
Kids Braised Lamb 110 12 g 1 g 6 g 230 mg
Kids Grilled Steak 90 11 g 0 g 4.5 g 140 mg
Kids Pita Chips 140 5 g 4 g 4 g 310 mg

Source: CAVA Nutrition + Allergen Guide, March 2026 edition (document code CAVA-REC-GID-0326). Checked 2026-07-26. https://assets.ctfassets.net/kugm9fp9ib18/7KrOGNUFZjBddOWezWLWwm/a20b10d71b9b0496f96b8e38bd8e0211/CAVA-REC-GID-0326-AllergReg.pdf