Calories Guide

CAVA Calories: What Are the Lowest-Calorie Items to Order?

The lowest-calorie CAVA food items are light greens, fresh toppings, Side Pita, Tzatziki, Yogurt Dill, Red Pepper Hummus, roasted vegetables, and grilled steak. For full meals, Greek Salad Bowl is one of the lowest-calorie curated bowls at 580 calories.

This CAVA calories guide is based on CAVA’s official Nutrition & Allergen Guide and current live menu data. It is an independent calorie-ranking page, not an official CAVA website. Calories can change by location, portion, customization, seasonal item, and menu update.

Smart Generator

CAVA Target Calorie Meal Generator

Choose your maximum calorie limit and preferences, and our dietitian tool will immediately generate a custom CAVA bowl configuration that meets your macros!

1. Select Target Calorie Limit

Custom Target Limit: 400 kcal

2. Dietary Preferences

Adjust target and click generate to build a low-calorie recipe.

Lowest-Calorie CAVA Items

Unsweetened Black Tea

Drink
Calories: 0 cal

Jasmine Green Tea

Drink
Calories: 0 cal

Shredded Romaine

Topping
Calories: 5 cal

Tomato + Cucumber

Topping
Calories: 5 cal

Salt-Brined Pickles

Topping
Calories: 5 cal

Persian Cucumber

Topping
Calories: 15 cal

Arugula

Base
Calories: 20 cal

Baby Spinach

Base
Calories: 20 cal

Romaine

Base
Calories: 20 cal

Power Greens

Base
Calories: 30 cal

Tzatziki

Dip
Calories: 30 cal

Yogurt Dill

Dressing
Calories: 30 cal

Red Pepper Hummus

Dip
Calories: 40 cal

Choose these items when your goal is a lower-calorie CAVA bowl. They add flavor, volume, or sauce without raising calories as quickly as rice, pita, falafel, avocado, or Garlic Dressing.

CAVA Curated Bowls Calories

Greek Salad Bowl

Total Calories: 580 cal

Steak + Harissa Bowl

Total Calories: 620 cal

Chicken + Rice Bowl

Total Calories: 700 cal

Salmon + Strawberry Sesame Bowl

Total Calories: 700 cal

Salmon + Yogurt Dill Bowl

Total Calories: 710 cal

Spicy Lamb + Avocado Bowl

Total Calories: 800 cal

Harissa Avocado Bowl

Total Calories: 830 cal

Falafel Crunch Bowl

Total Calories: 860 cal

Greek Salad Bowl is the lowest-calorie curated bowl listed in CAVA’s official guide. Falafel Crunch Bowl is the highest listed curated bowl at 860 calories.

CAVA Pitas Calories

Greek Chicken Pita

Total Calories: 720 cal

Steak + Feta Pita

Total Calories: 820 cal

Spicy Chicken + Avocado Pita

Total Calories: 930 cal

CAVA pitas are usually higher-calorie than lighter custom bowls. Pita bread, dressing, cheese, dips, and fillings increase the total quickly. CAVA’s live menu also lists Greek Chicken Pita at 720 calories and Steak + Feta Pita at 820 calories.

CAVA Bases Calories

Arugula

Base Calories: 20 cal

Baby Spinach

Base Calories: 20 cal

Romaine

Base Calories: 20 cal

Power Greens

Base Calories: 30 cal

Super Greens

Base Calories: 35 cal

Black Lentils

Base Calories: 270 cal

Saffron Basmati Rice

Base Calories: 290 cal

Brown Rice

Base Calories: 310 cal

Greens are the lowest-calorie CAVA bases. Rice and lentils are more filling but add more calories and carbs. Choose greens for calorie control. Choose rice or lentils when fullness matters more.

CAVA Proteins Calories

Roasted Vegetables

3g Protein
Protein Calories: 100 cal

Grilled Steak

23g Protein
Protein Calories: 170 cal

Braised Lamb

24g Protein
Protein Calories: 210 cal

Grilled Chicken

28g Protein
Protein Calories: 250 cal

Harissa Honey Chicken

26g Protein
Protein Calories: 260 cal

Spicy Lamb Meatballs

24g Protein
Protein Calories: 300 cal

Glazed Salmon

23g Protein
Protein Calories: 320 cal

Falafel

6g Protein
Protein Calories: 350 cal

Grilled steak is the lowest-calorie meat protein at CAVA. Grilled chicken has more calories but gives the highest protein among the listed main proteins. Falafel is the highest-calorie listed protein and adds fewer grams of protein than chicken, steak, lamb, salmon, or meatballs.

CAVA Dips and Spreads Calories

Tzatziki

Dip Calories: 30 cal

Red Pepper Hummus

Dip Calories: 40 cal

Hummus

Dip Calories: 50 cal

Roasted Eggplant

Dip Calories: 50 cal

Crazy Feta

Dip Calories: 70 cal

Harissa

Dip Calories: 70 cal

Tzatziki is the lowest-calorie CAVA dip. Red Pepper Hummus is the lowest-calorie hummus-style dip. Use one dip if your goal is calorie control. Two or three dips can make a light bowl much higher in calories.

CAVA Toppings Calories

Shredded Romaine

Topping Calories: 5 cal

Tomato + Cucumber

Topping Calories: 5 cal

Salt-Brined Pickles

Topping Calories: 5 cal

Persian Cucumber

Topping Calories: 15 cal

Tomato + Onion

Topping Calories: 20 cal

Pickled Onions

Topping Calories: 20 cal

Sumac Slaw

Topping Calories: 30 cal

Kalamata Olives

Topping Calories: 35 cal

Fiery Broccoli

Topping Calories: 35 cal

Crumbled Feta

Topping Calories: 35 cal

Fire-Roasted Corn

Topping Calories: 45 cal

Pita Crisps

Topping Calories: 70 cal

Avocado

Topping Calories: 110 cal

Fresh vegetables are the best low-calorie CAVA toppings. Avocado and pita crisps add more calories, so use them carefully if your meal already includes rice, dressing, or pita chips.

CAVA Dressings Calories

Yogurt Dill

Dressing Calories: 30 cal

Balsamic Date Vinaigrette

Dressing Calories: 60 cal

Strawberry Sesame

Dressing Calories: 60 cal

Lemon Herb Tahini

Dressing Calories: 70 cal

Hot Harissa Vinaigrette

Dressing Calories: 70 cal

Skhug

Dressing Calories: 80 cal

Greek Vinaigrette

Dressing Calories: 130 cal

Garlic Dressing

Dressing Calories: 180 cal

Yogurt Dill is the lowest-calorie CAVA dressing. Garlic Dressing is the highest-calorie listed dressing at 180 calories. Ask for dressing on the side if you want better control over total calories.

CAVA Sides Calories

Side Pita

Side Calories: 80 cal

Greyston Chocolate Chip Blondie

Side Calories: 140 cal

Greyston Brownie

Side Calories: 150 cal

Whisked! Apricot Honey Cookie

Side Calories: 220 cal

Whisked! Salted Dark Chocolate Oat Cookie

Side Calories: 240 cal

Pita Chips

Side Calories: 280 cal

Sumac Sour Cream + Onion Pita Chips

Side Calories: 290 cal

Whole Pita

Side Calories: 320 cal

Side Pita is the lowest-calorie listed CAVA side. Whole Pita, Pita Chips, and Sumac Sour Cream + Onion Pita Chips are higher-calorie sides. CAVA’s live menu lists Classic Pita Chips at 280 calories, matching the official guide.

CAVA Drinks Calories

Unsweetened Black Tea

Small/Large
Drink Calories: 0 cal

Jasmine Green Tea

Small/Large
Drink Calories: 0 cal

Maine Root Diet Soda

Small/Large
Drink Calories: 0 cal

Spindrift Lemon

Bottle
Drink Calories: 3 cal

Spindrift Raspberry Lime

Bottle
Drink Calories: 5 cal

Spindrift Half Tea + Half Lemon

Bottle
Drink Calories: 5 cal

Spindrift Grapefruit

Bottle
Drink Calories: 17 cal

Honest Apple Juice

Bottle
Drink Calories: 35 cal

1% Milk

Bottle
Drink Calories: 110 cal

Chocolate Milk

Bottle
Drink Calories: 150 cal

Sweet Tea

Large
Drink Calories: 200 cal

Cucumber Mint Lime

Large
Drink Calories: 240 cal

Tangerine Aleppo

Large
Drink Calories: 250 cal

Maine Root Fountain Soda

Large
Drink Calories: 270 cal

Classic Lemonade

Large
Drink Calories: 360 cal

Zero-calorie drinks are best for calorie control. Sweet drinks can add 100 to 360 calories without adding protein or fiber.

Best Low-Calorie CAVA Orders

Best CAVA Order Under 400 Calories

Choose Power Greens, grilled steak, Tzatziki, Persian cucumber, tomato + cucumber, pickled onions, and Yogurt Dill.

This order stays lighter because it uses greens, lean protein, fresh toppings, one light dip, and a low-calorie dressing.

Best CAVA Order Under 600 Calories

Choose Black Lentils, grilled chicken, Red Pepper Hummus, Persian cucumber, tomato + cucumber, shredded romaine, and Yogurt Dill.

This order adds more protein and fiber while staying below many curated bowls.

Best CAVA Order Under 700 Calories

Choose brown rice, grilled chicken, Red Pepper Hummus, Persian cucumber, pickled onions, tomato + cucumber, and Yogurt Dill.

This order is more filling because it includes rice, but it avoids pita chips, heavy dressing, avocado, and sweet drinks.

Highest-Calorie CAVA Items to Watch

Spicy Chicken + Avocado Pita

Pita
Total Calories: 930 cal

Falafel Crunch Bowl

Bowl
Total Calories: 860 cal

Harissa Avocado Bowl

Bowl
Total Calories: 830 cal

Steak + Feta Pita

Pita
Total Calories: 820 cal

Spicy Lamb + Avocado Bowl

Bowl
Total Calories: 800 cal

Falafel

Protein
Total Calories: 350 cal

Classic Lemonade

Large Drink
Total Calories: 360 cal

Glazed Salmon

Protein
Total Calories: 320 cal

Whole Pita

Side
Total Calories: 320 cal

Brown Rice

Base
Total Calories: 310 cal

Spicy Lamb Meatballs

Protein
Total Calories: 300 cal

Sumac Sour Cream + Onion Pita Chips

Side
Total Calories: 290 cal

Pita Chips

Side
Total Calories: 280 cal

The highest-calorie CAVA orders usually combine pita, rice, falafel, avocado, cheese, rich dips, heavy dressing, pita chips, dessert, or sweet drinks.

How to Reduce Calories at CAVA

🥬 Choose Greens Over Rice

Starting your base with romaine, spinach, or super greens instead of saffron or brown rice automatically saves up to 290 calories per bowl.

🥩 Choose Lean Meat or Veggies

Grilled steak (170 cal) or roasted vegetables (100 cal) are excellent lower-calorie options, while grilled chicken provides the highest protein efficiency.

🥣 Limit Dips & Spreads

Pick one low-calorie dip like Tzatziki (30 cal) or Red Pepper Hummus (40 cal). Loading multiple dips can easily add 150+ calories before dressings.

🥗 Load Fresh Vegetable Toppings

Toppings like cucumber, tomato, cabbage, and pickles add crunch and volume for under 15 calories. Avoid heavy toppings like avocado or pita crisps.

🍯 Select Yogurt or Vinaigrette Dressings

Stick with Yogurt Dill (30 cal) or Balsamic Date (60 cal). Heavy spreads like Garlic Dressing add 180 calories per scoop.

🍶 Ask For Dressing On The Side

Get your dressings on the side to drizzle them lightly. This prevents your bowl from becoming saturated with extra oils and fat.

Common Mistakes When Tracking CAVA Calories

🚫 Ignoring the Dressing

Many people track proteins and bases but forget that CAVA dressings range from 30 up to 180 calories, adding hidden oils to their meal.

🚫 Adding Too Many Extras

Choosing a salad base helps reduce calories, but adding avocado, pita crisps, Crazy Feta, and multiple hummus scoops can easily double the total.

🚫 Drinking Extra Calories

Sweet drinks like Classic Lemonade (360 cal) or Tangerine Aleppo (250 cal) add pure sugar without any filling fiber or muscle-building protein.

🚫 Underestimating Pita Chips

Treating the complimentary pita chips as a harmless snack is a mistake. Classic Pita Chips add 280 calories and 630mg of sodium to your order.

Frequently Asked Questions

Is this CAVA calories guide based on official data?

Yes, this CAVA calories guide is based on CAVA’s official Nutrition & Allergen Guide and live menu data. It is an independent guide, not an official CAVA page.

What is the lowest-calorie item at CAVA?

The lowest-calorie CAVA items are zero-calorie drinks, shredded romaine, tomato + cucumber, salt-brined pickles, and light greens. These items help reduce total meal calories.

What is the lowest-calorie CAVA bowl?

Greek Salad Bowl is one of the lowest-calorie curated CAVA bowls at 580 calories. A custom greens bowl with grilled steak or grilled chicken can be lower.

Is CAVA good for weight loss?

Yes, CAVA can fit a weight-loss plan when you choose greens, lean protein, fresh toppings, one dip, and light dressing. Limit rice, pita, falafel, avocado, Garlic Dressing, pita chips, desserts, and sweet drinks.

What is the lowest-calorie CAVA protein?

Roasted Vegetables are the lowest-calorie main at 100 calories, but grilled steak is the lowest-calorie meat protein at 170 calories. Grilled chicken has 250 calories and more protein.

Which CAVA dressing has the fewest calories?

Yogurt Dill is the lowest-calorie CAVA dressing at 30 calories. Garlic Dressing is the highest-calorie listed dressing at 180 calories.

Are CAVA pitas high in calories?

Yes, CAVA pitas are high in calories compared with many custom bowls. Listed curated pitas range from 720 to 930 calories.

How do I order CAVA under 700 calories?

Choose greens or one grain, one lean protein, one dip, fresh toppings, and light dressing. Avoid Whole Pita, Pita Chips, avocado, Garlic Dressing, dessert, and sweet drinks.

What CAVA items should I skip for fewer calories?

Skip or limit Whole Pita, Pita Chips, falafel, avocado, Garlic Dressing, rich pitas, cookies, brownies, and sweet drinks if your goal is fewer calories.

Can CAVA calories change?

Yes, CAVA calories can change by location, serving size, customization, seasonal item, supplier, and menu update. Always verify with CAVA’s latest official nutrition guide before ordering.

Final Answer

For fewer calories at CAVA, build your meal with greens, grilled steak or grilled chicken, fresh toppings, one light dip, and dressing on the side. Use this calories guide for calorie rankings, and use the full menu page for complete macros, sodium, allergens, and category details.