Cava Calories: Healthy & Low-Calorie Choices Over Forty
How many calories are in Cava? The calories in Cava meals range from 300 to 1,200+, depending on your bowl, pita, or salad choices. A typical Cava bowl with grains, veggies, and lean protein averages 600-800 calories, while lighter options can be under 500 calories.
If you’re watching your weight or counting calories, this guide will break down exactly how to build a nutritious, low-calorie Cava meal while keeping it delicious.
Understanding Cava Calories & Nutrition
Cava is a popular Mediterranean fast-casual chain known for fresh ingredients like hummus, grilled meats, and vibrant veggies. But calories can add up quickly if you’re not careful, and you want to track calorie intake, then check the Cava Calorie Calculator.
Calories in Cava’s Main Menu Items
| Item | Calories (Approx.) |
|---|---|
| Mini Pita & Dip | 250-350 |
| Greens Bowl (Base) | 50-100 |
| Basmati Rice | 220 |
| Black Lentils | 120 |
| Grilled Chicken | 150 |
| Spicy Lamb Meatballs | 200 |
| Crazy Feta | 100 |
| Tzatziki | 70 |
| Harissa | 60 |
Pro Tip: A balanced Cava bowl with greens, lentils, chicken, and light dressing can be under 500 calories, while a heavier bowl with rice, double meat, and creamy sauces can exceed 1,000 calories.
How to Build a Low-Calorie Cava Bowl
- Start with a Greens Base (50 cal) – Skip rice to save 200+ calories.
- Pick Lean Proteins (150-200 cal) – Grilled chicken or falafel (avoid fried options).
- Load Up on Veggies (Free or Low-Cal) – Cucumbers, tomatoes, cabbage.
- Choose Low-Cal Dips (60-100 cal) – Harissa, tzatziki instead of creamy dressings.
- Skip Extras Like Pita Chips (+150 cal) – Opt for fresh herbs instead.
Best Low-Cal Cava Combo:
- Base: SuperGreens (50 cal)
- Protein: Grilled Chicken (150 cal)
- Toppings: Cucumbers, Tomatoes, Pickled Onions (20 cal)
- Dressing: Lemon Herb Tahini (80 cal)
Total: ~300-400 calories!
High-Calorie Cava Traps to Avoid
Double Meat (+200 cal) – Stick to single portions.
Crispy Pita Chips (+150 cal) – Skip if cutting calories.
Extra Dips & Spreads (+100-200 cal) – Limit to 1-2.
White Rice (220 cal) – Swap for lentils or greens.
As someone who has tracked Cava calories for years, I can confidently say that most people underestimate their bowl’s calories by 200-300. The key is portion control and smart swaps.
Final Verdict: Is Cava Good for Weight Loss?
Yes, if you customize wisely! Stick to lean proteins, greens, and light dressings to keep calories in check. Avoid heavy grains and creamy sauces.
Now you know exactly how to enjoy Cava without overdoing calories—build your bowl smartly and savor every bite!
Got questions? Drop them below—I’ve helped hundreds optimize their Cava orders!
FAQs about Cava Calories
Do Cava bowls have a lot of calories?
The calories in Cava meals range from 300 to 1,200+, depending on your bowl, pita, or salad choices. A typical Cava bowl with grains, veggies, and lean protein averages 600-800 calories, while lighter options can be under 500 calories.
Is Cava really healthy?
Yes, if you customize wisely! Stick to lean proteins, greens, and light dressings to keep calories in check. Avoid heavy grains and creamy sauces.
How to Build a Low-Calorie Cava Bowl?
Start with a Greens Base (50 cal) – Skip rice to save 200+ calories. Pick Lean Proteins (150-200 cal) – Grilled chicken or falafel (avoid fried options).
Load Up on Veggies (Free or Low-Cal) – Cucumbers, tomatoes, cabbage.
Choose Low-Cal Dips (60-100 cal) – Harissa, tzatziki instead of creamy dressings.
Skip Extras Like Pita Chips (+150 cal) – Opt for fresh herbs instead.
How many calories are in 125ml of Cava?
A standard 125ml serving of dry Cava contains roughly 80–100 calories, depending on the sweetness level. Brut (very dry) Cava is on the lower end, while semi-sweet or sweet Cava may be higher.
How much sugar is in Cava?
Brut Nature: 0–3 grams sugar per liter (almost no sugar)
Extra Brut: 0–6 grams sugar per liter
Brut: 6–12 grams of sugar per liter
Semi-Seco / Sweet: 12–50 grams sugar per liter
In a 125ml glass, the sugar content is proportionally small in dry Cava (usually 1–2 grams).
Is Cava full of sugar?
Not if you choose a dry variety. Brut and Extra Brut Cava are low in sugar, making them a better option for those watching sugar intake. Semi-sweet and sweet Cava have more sugar, so they should be consumed in moderation if sugar is a concern.
