Understanding the Standard Cava Chicken and Rice Bowl
The standard Cava Chicken + Rice bowl is a popular menu item known for its flavorful and satisfying combination of ingredients. The official calorie count for this specific pre-designed bowl is 710 calories. To understand where this number comes from, it's helpful to break down the components as listed on the menu:
- Base: Brown Rice
- Protein: Grilled Chicken
- Spreads: Tzatziki and Hummus
- Toppings: Feta, Persian Cucumber, Tomato + Onion, Pickled Onion, and Arugula
- Dressing: Greek Vinaigrette
By examining the calorie information for individual ingredients, you can see how the total is achieved. For example, a single serving of brown rice has 310 calories, grilled chicken has 250 calories, and the Greek vinaigrette adds another 130 calories. When you add the calories from the hummus, tzatziki, feta, and other toppings, the total reaches 710.
Customizing Your Cava Bowl and Calorie Variations
One of the best features of Cava is the ability to build your own bowl, giving you full control over the nutritional profile. This is where the calorie count can diverge greatly from the standard menu item.
Choosing a Different Base
Your base choice is a major determinant of your bowl's total calories and carbohydrate content. While the standard bowl uses brown rice, other options are available:
- Brown Rice: 310 calories
- Basmati Rice: 290 calories
- RightRice: A standard Chicken + RightRice bowl is reported to have 750 calories, indicating the RightRice base adds slightly more calories than brown rice. A single serving of RightRice is approximately 370 calories.
- SuperGreens: 40 calories
- Arugula: 20 calories
- Black Lentils: 270 calories
Choosing a greens base instead of rice can save you several hundred calories right from the start. For example, swapping brown rice for SuperGreens immediately reduces the total by over 270 calories.
Swapping Your Protein
Beyond grilled chicken, Cava offers other protein choices with different calorie and macro profiles:
- Grilled Chicken: 250 calories
- Harissa Honey Chicken: 260 calories
- Spicy Lamb Meatballs: 300 calories
- Falafel: 350 calories
- Braised Lamb: 210 calories
Choosing a lighter protein like Braised Lamb or a heavier one like Falafel will impact your final calorie count.
Mindful Spread and Dressing Choices
Spreads and dressings are another key area for calorie control, as they can add a significant amount of fat and calories. Here is a comparison of some popular choices:
- Spreads:
- Traditional Hummus: 45 calories (for 2 tbsp, same as other spreads)
- Tzatziki: 35 calories
- Crazy Feta®: 70 calories
- Roasted Red Pepper Hummus: 30 calories
- Dressings:
- Greek Vinaigrette: 130 calories
- Garlic Dressing: 180 calories
- Lemon-Herb Tahini: 70 calories
- Yogurt Dill: 30 calories
- Hot Harissa Vinaigrette: 70 calories
Selecting a lower-calorie dressing like Yogurt Dill over the Greek Vinaigrette can save 100 calories per serving.
Cava Bowl Comparison Table
| Bowl Type | Base | Protein | Spreads/Dips | Dressing | Approx. Total Calories |
|---|---|---|---|---|---|
| Standard Chicken + Rice | Brown Rice | Grilled Chicken | Hummus, Tzatziki, Feta | Greek Vinaigrette | 710 |
| Chicken + RightRice | RightRice | Grilled Chicken | Hummus, Crazy Feta®, etc. | Harissa Vinaigrette | 750 |
| High-Protein, Lower Carb | SuperGreens | Grilled Chicken | Hummus, Tzatziki | Yogurt Dill | ~435 |
| Lighter Vegetarian Bowl | Basmati Rice | Falafel | Roasted Red Pepper Hummus | Lemon-Herb Tahini | ~820 |
Note: Calorie estimates for custom bowls are approximations based on available ingredient data.
Creating a Lower-Calorie Cava Bowl
To significantly reduce the calorie count of your Cava bowl while maintaining flavor, consider these strategies:
- Swap Your Base: Choose SuperGreens, Arugula, or Baby Spinach instead of rice for a dramatic calorie saving.
- Minimize Spreads and Dressings: Stick to a single, lower-calorie spread like Red Pepper Hummus and a light dressing like Yogurt Dill or Hot Harissa Vinaigrette.
- Load Up on Veggies: Pile on low-calorie vegetables like cucumber, tomato, and onion to add volume and nutrients without boosting calories.
- Select Lean Protein: Opt for Grilled Chicken or Braised Lamb over falafel or meatballs if you are targeting fewer calories.
- Use Portion Control: For spreads, ask for a half-portion or a little on the side to manage calorie intake.
Conclusion
While the official Cava Chicken and Rice bowl clocks in at 710 calories, its customizability is key to managing your intake. By being strategic with your base, protein, and dressings, you can create a satisfying meal that aligns with your specific nutritional goals. Whether you are aiming for a lower-calorie meal or a high-protein, energy-rich option, understanding the calorie breakdown of each ingredient is essential for making an informed choice.
