Cava Nutrition Menu
The Cava nutrition menu is a popular choice for health-conscious people who love Mediterranean flavors. Cava’s menu offers customizable bowls, fresh ingredients, and balanced meals that fit various diets. Whether you’re vegan, keto, or just trying to eat clean, the Cava nutrition menu has something for everyone.
What Is Cava?
Cava is a fast-casual restaurant chain known for its Mediterranean-inspired menu. It was founded in 2006 by three friends in Maryland who wanted to bring their Greek heritage to modern dining. The brand focuses on wholesome, flavorful, and customizable meals, using ingredients like grilled meats, fresh veggies, grains, and house-made dips.
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Their menu revolves around build-your-own bowls, allowing customers to control what goes into their meals — an important factor for people tracking calories and nutrients.
Understanding the Cava Nutrition Menu
The Cava nutrition menu provides detailed information about the calories, protein, carbs, and fats in each ingredient. With so many mix-and-match options, it’s easy to build a meal that suits your fitness or dietary goals.
Each bowl starts with a base, followed by proteins, dips, toppings, and dressings. Cava’s online nutrition calculator makes it easy to see how your choices add up. This transparency helps diners make mindful decisions while enjoying flavorful Mediterranean food.
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Popular Bases and Their Nutritional Value
The foundation of any meal begins with the base. Cava offers options for every preference — whether you want something hearty or light.
| Base | Calories (per serving) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| SuperGreens | 35 | 6 | 3 | 0 |
| Saffron Basmati Rice | 210 | 42 | 4 | 3 |
| RightRice | 180 | 30 | 10 | 2 |
| Pita | 260 | 50 | 9 | 5 |
| Splendid Greens | 15 | 3 | 1 | 0 |
If you want a low-carb and low-calorie meal, SuperGreens or Splendid Greens are ideal. For a more filling bowl, choose RightRice or pita.
Healthy Protein Choices on the Cava Nutrition Menu
Protein is key to feeling full and supporting muscle health. Cava offers both animal and plant-based options, each with unique nutritional benefits.
| Protein | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Grilled Chicken | 160 | 31 | 4 | 1 |
| Braised Lamb | 290 | 24 | 22 | 0 |
| Grilled Meatballs | 240 | 18 | 15 | 6 |
| Roasted Vegetables | 90 | 2 | 5 | 10 |
| Falafel | 320 | 14 | 20 | 22 |
The Cava nutrition menu shows that grilled chicken is one of the leanest protein options. Falafel is a great choice for vegetarians, though higher in carbs and fat.
Dips and Spreads: Flavor with a Purpose
Cava’s dips are flavorful and nutrient-dense, adding healthy fats and antioxidants. Here’s what you’ll find on the Cava nutrition menu:
- Hummus (80 calories, 3g protein): Rich in plant protein and fiber.
- Harissa (90 calories, 8g fat): Spicy and great for metabolism.
- Crazy Feta (120 calories, 10g fat): Creamy and tangy flavor boost.
- Tzatziki (50 calories, 2g protein): Refreshing Greek yogurt-based dip.
These spreads let you customize your bowl’s flavor while staying mindful of calories.
Toppings: Adding Crunch and Color
Cava toppings provide extra nutrition, texture, and flavor. From fresh veggies to pickled add-ons, every choice enhances the meal’s nutrient value.
Some popular toppings on the Cava nutrition menu include:
- Tomato + Cucumber Salad – Low in calories, rich in hydration.
- Pickled Onions – Add zing with minimal calories.
- Kalamata Olives – Healthy fats for heart health.
- Feta Cheese – Adds protein and calcium but should be used moderately.
Adding vegetables boosts fiber and volume, making you feel full with fewer calories.
Dressings: The Finishing Touch
Dressings can make or break your calorie goals. Cava’s dressings are full of flavor, but portion size matters.
| Dressing | Calories (per 2 oz) | Fat (g) | Sugar (g) |
|---|---|---|---|
| Lemon Herb Tahini | 240 | 24 | 1 |
| Greek Vinaigrette | 200 | 22 | 2 |
| Yogurt Dill | 100 | 10 | 1 |
| Hot Harissa Vinaigrette | 250 | 25 | 3 |
If you’re watching calories, opt for Yogurt Dill or use half portions of higher-fat dressings.
Customizing a Balanced Bowl
One of the best things about the Cava nutrition menu is customization. You can easily balance macros and flavor.
Here’s an example of a balanced Cava bowl under 600 calories:
- Base: SuperGreens
- Protein: Grilled Chicken
- Dip: Hummus
- Toppings: Cucumber Salad, Pickled Onions, and Olives
- Dressing: Yogurt Dill (light drizzle)
This bowl is rich in protein, fiber, and healthy fats — perfect for lunch or dinner.
Vegan and Vegetarian Options
Cava caters to plant-based eaters with a wide range of vegan-friendly ingredients. Popular vegan picks from the Cava nutrition menu include:
- Falafel
- Roasted Vegetables
- Hummus or Roasted Eggplant Dip
- SuperGreens or Splendid Greens base
Vegetarians can also add Crazy Feta or Tzatziki for extra protein and creaminess.
Keto and Low-Carb Choices
Those following a keto or low-carb lifestyle can enjoy Cava too. Focus on high-protein and high-fat options while limiting grains.
- Base: SuperGreens or Splendid Greens
- Protein: Grilled Chicken, Braised Lamb, or Meatballs
- Dips: Harissa or Tzatziki
- Toppings: Feta Cheese, Olives, Pickled Onions
- Dressings: Greek Vinaigrette or Lemon Herb Tahini
The Cava nutrition menu makes it easy to stay within carb limits while enjoying bold Mediterranean flavors.
Gluten-Free Selections
Cava also accommodates gluten-free diets. Most bases, proteins, dips, and toppings are naturally gluten-free. Avoid pita and ensure you confirm with staff to prevent cross-contamination.
This commitment to dietary needs helps Cava stand out among fast-casual restaurants.
High-Protein Meal Ideas
If you’re aiming to increase protein for muscle gain or fitness, the Cava nutrition menu offers excellent options.
Here’s a high-protein meal idea:
- Base: RightRice
- Protein: Grilled Chicken
- Dip: Crazy Feta
- Toppings: Tomato + Cucumber Salad, Feta, Olives
- Dressing: Greek Vinaigrette
This bowl provides around 45 grams of protein — a great post-workout meal.
Calorie-Conscious Meals
For calorie-conscious eaters, the Cava nutrition menu can be adjusted to stay under 500 calories:
- Base: SuperGreens
- Protein: Roasted Vegetables
- Dip: Hummus
- Toppings: Cucumber Salad, Pickled Onions
- Dressing: Yogurt Dill
You’ll still enjoy plenty of flavor and fiber without exceeding your daily goals.
Cava Kids’ Menu Nutrition
Cava also offers options for children. The kids’ bowls are smaller and more balanced, providing healthy meals with fewer calories. Parents appreciate how the Cava nutrition menu helps introduce children to Mediterranean eating habits early.
Hydration and Beverages
Cava’s drinks are designed to complement its healthy food options. Instead of sugary sodas, they offer sparkling waters, teas, and fruit juices. Sticking to low-sugar options can help maintain overall nutritional balance.
Why the Cava Nutrition Menu Stands Out
The Cava nutrition menu is unique because it emphasizes whole, unprocessed foods and customization. Compared to other fast-casual chains, Cava allows customers to make informed choices and track their nutrition in real time.
Other benefits include:
- Transparency about ingredients
- Options for all diets (vegan, keto, gluten-free)
- Fresh, locally sourced produce
- Healthy fats from olive oil and nuts
This balance of taste and nutrition makes Cava a go-to choice for clean eating on the go.
Tips for Ordering Smartly
To make the most of the Cava nutrition menu, follow these quick tips:
- Choose greens as your base to reduce calories.
- Opt for lean proteins like chicken or lentils.
- Use spreads and dressings sparingly.
- Add colorful veggies for fiber and antioxidants.
- Skip the pita if you’re cutting carbs.
Making small adjustments like these can help you enjoy a satisfying meal without guilt.
Final Thoughts
The Cava nutrition menu proves that fast food doesn’t have to be unhealthy. With customizable bowls, fresh ingredients, and balanced macros, Cava lets you eat deliciously while staying on track with your wellness goals.
Whether you’re counting calories, following a plant-based diet, or simply craving Mediterranean cuisine, Cava has something for you. The next time you visit, explore their nutrition calculator online to build your ideal meal — one that’s both nourishing and flavorful.
