CAVA Macros: Complete Nutrition Guide for Mediterranean Bowls & Pitas

CAVA has become a Mediterranean fast-casual powerhouse, and for good reason—fresh ingredients, customizable bowls, and a flavor profile that makes healthy eating actually enjoyable. For macro trackers, CAVA offers transparent nutrition and endless customization options.

But like any bowl restaurant, the calories can add up quickly with dips, grains, and premium toppings. This guide shows you how to build the perfect CAVA meal for any macro goal.

Why CAVA Works for Macro Tracking

• Full nutrition transparency – Complete macros available in-app
• Build-your-own model – Complete control over ingredients
• Quality proteins – Grilled chicken, lamb, falafel, steak
• Vegetable-forward – Easy to add volume without calories
• Mediterranean flavors – Healthy fats from olive oil and tahini

CAVA Bases Macros

Base	Calories	Protein (g)	Carbs (g)	Fat (g)
Supergreens	25	2	3	1
Splendid Greens	35	2	5	1
RightRice	180	3	31	5
White Rice	200	4	41	2
SplendidGreens + RightRice (half/half)	105	3	18	3

For low-carb: Supergreens or Splendid Greens (25-35 calories) For balanced: Half greens, half rice (100-110 cal) Watch out: Full RightRice or white rice adds 180-200 calories

CAVA Proteins Macros

Protein	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken	190	28	2	8
Braised Lamb	230	27	1	13
Spicy Lamb Meatballs	230	16	6	16
Grilled Meatballs	240	16	7	16
Falafel (3 pieces)	210	12	24	8
Roasted Vegetables	100	2	12	5
Harissa Honey Chicken	220	26	8	9

Best for macros: Grilled Chicken (190 cal, 28g protein) Best for flavor + macros: Braised Lamb (230 cal, 27g protein) Plant-based option: Falafel (210 cal, 12g protein—higher carbs)

CAVA Dips & Spreads Macros

Dip	Calories	Protein (g)	Carbs (g)	Fat (g)
Hummus	130	5	11	9
Tzatziki	60	3	4	4
Crazy Feta	100	4	2	9
Roasted Eggplant	80	1	6	6
Harissa	50	0	3	4
Red Chili Hummus	140	5	10	10
Garlic Dressing	150	0	2	16
Lemon Herb Tahini	140	2	4	14
Skhug	35	0	1	3

Best for macros: Tzatziki (60 cal, 3g protein) or Harissa (50 cal) Good but caloric: Hummus (130 cal, 5g protein) Watch out: Garlic dressing and Lemon Herb Tahini (140-150 cal)

Pro tip: One dip is fine. Stacking multiple dips can add 300+ calories.

CAVA Toppings Macros

Low-Calorie Toppings (<25 cal)

Topping	Calories	Notes
Diced Cucumber	10	Load it up
Shredded Romaine	5	Free volume
Diced Tomatoes	15	Great for freshness
Red Onion	10	Adds crunch
Cabbage Slaw	20	Nice texture
Pickled Onions	20	Tangy
Hot Peppers	5	Zero-cal flavor
Fresh Herbs (Mint/Parsley)	5	Fresh flavor

Higher-Calorie Toppings

Topping	Calories	Protein (g)	Fat (g)
Feta Cheese	60	4	5
Corn	35	1	1
Pita Chips	90	2	4
Pita Bread	170	5	2
Lentils	60	4	0

CAVA Chef-Crafted Bowls Macros

Bowl	Calories	Protein (g)	Carbs (g)	Fat (g)
Chicken + Greens Bowl	650	42	38	38
Lamb + Grain Bowl	780	38	58	44
Falafel + Grain Bowl	720	22	75	36
Harissa Honey Chicken Bowl	710	36	52	40
Meatball + Pita	850	30	68	52

Note: Chef bowls are starting points—customize to improve macros.

CAVA Pita Macros

Pita Wrap	Calories	Protein (g)	Carbs (g)	Fat (g)
Chicken Pita	720	42	58	36
Lamb Pita	780	38	52	48
Falafel Pita	680	20	76	32
Meatball Pita	810	28	62	50

Note: Pitas include bread (170 cal), dips, and toppings. Bowls give you more control.

Best CAVA Orders by Goal

Best High-Protein CAVA Order

Protein-Packed Mediterranean Bowl

• Base: Supergreens
• Protein: Double Grilled Chicken
• Dip: Tzatziki
• Toppings: Cucumber, Tomatoes, Red Onion, Pickled Onions, Feta

Macros: 560 calories | 62g protein | 18g carbs | 25g fat

Best Low-Calorie CAVA Order (Under 450 Cal)

Light & Fresh

• Base: Supergreens
• Protein: Grilled Chicken
• Dip: Tzatziki
• Toppings: Cucumber, Tomatoes, Red Onion, Cabbage Slaw, Fresh Herbs

Macros: 330 calories | 34g protein | 18g carbs | 14g fat

Best Keto CAVA Order

Mediterranean Keto Bowl

• Base: Supergreens + Splendid Greens
• Protein: Braised Lamb
• Dip: Crazy Feta
• Toppings: Cucumber, Red Onion, Pickled Onions, Feta Cheese

Macros: 470 calories | 40g protein | 15g carbs | 30g fat

Best Balanced CAVA Order

Smart Mediterranean Bowl

• Base: Half Greens, Half RightRice
• Protein: Grilled Chicken
• Dip: Hummus
• Toppings: Cucumber, Tomatoes, Corn, Lentils, Pickled Onions

Macros: 605 calories | 44g protein | 52g carbs | 26g fat

How to Build a Custom CAVA Bowl

Step 1: Choose Your Base

Goal	Best Base
Low-calorie	Supergreens (25 cal)
Balanced	Half greens, half rice (105 cal)
Maximum volume	Greens mix (35-60 cal)
Meal prep	Full RightRice (180 cal)

Step 2: Select Protein

Goal	Best Protein
Maximum protein	Grilled Chicken (190 cal, 28g)
Flavor + protein	Braised Lamb (230 cal, 27g)
Budget-friendly	Falafel (210 cal, 12g)
Double protein	2x Chicken (+380 cal, +56g protein)

Step 3: Pick One Dip

Goal	Best Dip
Low-calorie	Tzatziki (60 cal) or Harissa (50 cal)
Protein boost	Hummus (130 cal, 5g protein)
Creamy + reasonable	Crazy Feta (100 cal)
Skip	Save 50-150 calories

Step 4: Load Toppings (4-6)

Goal	Best Toppings
Volume	Cucumber, tomatoes, romaine, cabbage, onion
Protein boost	Add lentils (+60 cal, +4g protein)
Flavor punch	Pickled onions, hot peppers, fresh herbs
Healthy fats	One serving feta (+60 cal)

Complete CAVA Meal Combinations

Custom Bowl	Calories	Protein	Carbs	Fat
Greens + Chicken + Tzatziki + Veggies	330	34g	18g	14g
Greens + Double Chicken + Hummus	540	64g	18g	21g
Half/Half Base + Chicken + Veggies	450	36g	35g	14g
Greens + Lamb + Crazy Feta + Veggies	420	35g	14g	25g
Full Grain + Chicken + Hummus + Feta	720	42g	60g	32g
Falafel + Greens + Tzatziki + Veggies	370	18g	35g	14g

CAVA vs Similar Mediterranean Options

Restaurant	Similar Bowl	Calories	Protein
CAVA	Chicken Grain Bowl	700	42g
Sweetgreen	Chicken Bowl	550	38g
Chipotle	Chicken Bowl	700	47g
Naf Naf Grill	Chicken Bowl	750	45g

CAVA sits competitively with similar macros to Chipotle but a distinctly Mediterranean flavor profile.

Common CAVA Ordering Mistakes

1. Stacking all the dips – Hummus + Tzatziki + Harissa = 240+ calories
2. Full grain base + pita – Double carbs you don’t need
3. Ignoring protein – Easy to build a 600-cal bowl with 15g protein
4. Pita when you wanted a bowl – Adds 170 cal of bread
5. Multiple premium toppings – Feta + lentils + corn adds up
6. Not customizing chef bowls – They’re not optimized for your goals
7. Garlic dressing freely – 150 calories of pure fat

The CAVA Formula for Perfect Macros

Low-Calorie (350-450 cal, 30g+ protein):

• Greens base (25-35 cal)
• Single protein (190-230 cal)
• Tzatziki (60 cal)
• 4-5 fresh toppings (30-50 cal)

Balanced (550-650 cal, 40g+ protein):

• Half greens, half rice (105 cal)
• Single protein (190-230 cal)
• Hummus (130 cal)
• 4-5 mixed toppings (80-100 cal)

High-Protein (500-600 cal, 55g+ protein):

• Greens base (25-35 cal)
• Double protein (380-460 cal)
• Light dip (50-60 cal)
• 4 fresh toppings (50 cal)

The Dip Decision Tree

How Hungry?	Which Dip?
Very (need filling)	Hummus (130 cal, 5g protein, fiber)
Moderate	Tzatziki (60 cal, 3g protein)
Cutting calories	Harissa (50 cal) or skip
Want creamy	Crazy Feta (100 cal)
Watching everything	Skip and add feta cheese topping instead

The Bottom Line

CAVA is excellent for macro tracking when you understand the build-your-own system. Mediterranean flavors make healthy eating enjoyable, and the customization lets you hit nearly any macro target. Focus on greens bases, lean proteins, and moderate dips.

Key takeaways:

• Greens base = 25-35 cal (vs 180-200 for full grain)
• Grilled chicken is the protein MVP (190 cal, 28g protein)
• One dip maximum – Stacking adds 200+ calories
• Tzatziki is the most macro-friendly dip (60 cal)
• Load fresh veggies – Free volume and nutrients
• Customize > Chef bowls – Build for your goals

Following a flexible dieting approach? CAVA’s Mediterranean flavors and customization make it one of the best fast-casual options.

Ready to calculate how CAVA fits your goals? Use our free macro calculator.

Looking for similar healthy fast-casual options? Check out our guides to Sweetgreen macros, Chipotle macros, and Panera macros.