Most CAVA bowls land between 650–800 calories by the time you add a grain base, a couple dips, and dressing. That's not a knock on the ingredients — it's just how fast things stack when you're building layer by layer.
The good news is that CAVA is one of the easier fast-casual spots to eat low calorie without feeling like you're shortchanging yourself. A few smart swaps get you a full bowl — real toppings, a dip, dressing — for under 500 calories. Under 300 if you actually need it.
All numbers below come directly from CAVA's published nutrition data, the same source used in our CAVA Macro Calculator.
Quick Comparison
| Build | Calories | Protein |
|---|---|---|
| Average CAVA Bowl | 650–800 | 30–45g |
| Super Low (still a real meal) | ~295 | 29g |
| Practical Low — Steak | ~445 | 30g |
| Practical Low — Chicken | ~455 | 37g |
| If you want grains | ~510 | 45g |
The Super Low Build (~295 Calories)
This isn't a punishment bowl. It has a dip, dressing, and a handful of toppings — it just happens to be very light. The key insight is that most toppings at CAVA cost almost nothing calorically, so adding several of them barely moves the number while making the bowl feel like an actual meal.
Super Low Calorie
29g of protein for 295 calories is a genuinely strong ratio. The four toppings here add a combined 45 calories — the pickles are 5, cucumber 15, tomato + cucumber 5, pickled onions 20 — but they make the bowl feel complete rather than sparse.
Grilled steak is worth flagging specifically. At 170 calories for 23g of protein it actually beats grilled chicken on a per-calorie basis, which catches most people off guard. It's the most efficient protein on the menu.
The Practical Low — Steak (~445 Calories)
This is closer to what most people actually want for lunch. Two dips, a full spread of toppings, dressing. Nothing about this looks or feels like diet food.
Practical Low — Steak
Two dips and six toppings for under 450 calories. The toppings collectively add about 140 calories across all six — that's the whole point of loading up rather than going sparse. More food, barely more calories.
The Practical Low — Chicken (~455 Calories)
Nearly the same calorie count as the steak build, but protein jumps significantly. 37g for 455 calories is hard to beat at fast-casual.
Practical Low — Chicken
If You Want Grains (~510 Calories)
The assumption is usually that adding grains blows the calorie count, but black lentils are worth considering separately. 270 calories, 18g of protein, 15g of fiber — they keep you full in a way that greens alone don't, and the protein they contribute means this build hits 45g total.
Low Calorie With Grains
Rice is 290–310 calories for 5–7g of protein. Lentils are 270 calories for 18g. If you're going to add grains, the choice is clear.
What Drives the Calorie Count Up
Nothing here is dramatically bad — it's mostly a matter of things layering quietly:
The base is the biggest single decision. Switching from brown rice to arugula saves 290 calories before anything else changes. That one swap takes a 750-calorie bowl to 460.
Dressings vary more than people expect. Yogurt Dill is 30 calories. Garlic Dressing is 180. Greek Vinaigrette is 130. The dressing choice alone can swing 150 calories and most people aren't thinking about it when they're pointing at things down the line.
Stacking dips adds up faster than toppings. Hummus + Harissa + Crazy Feta is 185 calories in dips before anything else. One or two is fine — three is where it quietly gets expensive.
Toppings are mostly free. Most are 5–35 calories each. Loading up on five or six costs around 80 calories and makes the bowl significantly more satisfying. Pita crisps at 70 calories are the only one worth skipping if you're being strict.
The Lowest Calorie Curated Bowl
If you'd rather not build from scratch, the Greek Salad at 585 calories is the lightest curated option based on CAVA's published nutrition data — grilled chicken, hummus, tzatziki, pickled onions, tomato + onion, cucumber, feta, arugula, brown rice, Greek vinaigrette, with 37g of protein.
It's worth noting the custom builds above are all meaningfully lower — the practical chicken build hits 37g of protein at 455 calories, 130 fewer than the Greek Salad. The curated bowls are convenient, but you give something up calorically for that convenience.
Before you order, check your build in the CAVA Macro Calculator to see the exact calories and macros for your bowl.