CAVA Nutrition & Calorie Calculator

CAVA's curated bowls run from 420 calories for the Strawberry Steak Salad to 1,040 for the Pomegranate Glazed Salmon Bowl, with most landing between 580 and 860. A build-your-own bowl depends almost entirely on the base: greens are 20 to 35 calories, while brown rice is 310 and saffron basmati 290. Greens, grilled chicken, hummus and tzatziki comes to 365 calories with 35g of protein.

A whole pita is 320 calories with 54g of carbohydrate, 6g of fat, 13g of protein and 700mg of sodium. The side quarter pita is 80 calories. Those are the bread on its own. CAVA's filled pitas are much larger: the Greek Chicken Pita is 720 calories, the Steak + Feta Pita 820, and the Spicy Chicken + Avocado Pita 930.

A side of pita chips is 280 calories with 41g of carbohydrate, 8g of fat, 10g of protein and 630mg of sodium. The Harissa BBQ version is also 280 calories but carries 850mg of sodium, the most of any side. Kids pita chips are 140. The pita crisps you can add as a bowl topping are a different, smaller item at 70 calories.

The Strawberry Steak Salad at 420 calories with 32g of protein, which is comfortably the leanest pre-made option. The Greek Salad Bowl is next at 580 calories with 37g of protein, then the Steak + Harissa Bowl at 620 with 37g. All three beat any build that starts with rice.

The Spicy Lamb + Avocado Bowl leads the bowls at 43g of protein for 800 calories, followed by the Harissa Avocado Bowl at 41g and the Chicken + Rice Bowl at 40g. The pitas go higher: the Greek Chicken Pita and the Spicy Chicken + Avocado Pita both reach 48g.

Start with greens rather than rice, add black lentils for 18g of protein at 270 calories, then double a lean main. Super greens with black lentils and double grilled chicken is 805 calories and 77g of protein; adding crumbled feta takes it to 840 and 80g. Grilled steak is the most protein-dense main at 23g for 170 calories, ahead of grilled chicken at 28g for 250.

A greens base with a lean main and a dip instead of a dressing. Super greens with grilled chicken, hummus and tzatziki is 365 calories with 35g of protein and 855mg of sodium. Sodium is the thing to watch here more than calories: every curated bowl and pita except the Strawberry Steak Salad is over 1,600mg. Half portions are available on most mains and toppings.

The oil-based ones are. Garlic Dressing is the heaviest at 180 calories, then Greek Vinaigrette at 130 and Skhug at 80. The lighter picks are Yogurt Dill at 30 calories and Balsamic Date Vinaigrette and Strawberry Sesame at 60 each. Dips are cheaper still: tzatziki is 30 calories, red pepper hummus 40 and hummus 50.