The question of how many calories are in a typical Cava bowl is not straightforward because the total is completely dependent on your choices. CAVA offers a highly customizable menu, meaning you are the architect of your bowl's nutritional profile. A bowl can be a light, veggie-filled meal or a hearty, calorie-dense feast. Understanding the calorie impact of each ingredient is the key to managing your intake effectively.
How to Build a Low-Calorie Cava Bowl
For those watching their calorie intake, it's easy to build a delicious and filling bowl that won't derail your diet. It's all about making smart swaps and being mindful of portion sizes, especially with high-calorie additions.
Base Options:
- Start with a low-calorie base like SplendidGreens, Romaine, or Arugula, which contain as few as 20 calories per serving. Choosing all greens over grains can save you several hundred calories immediately.
Protein Choices:
- Grilled chicken is a lean protein option that is a reliable choice for keeping calories lower. Opting for a single serving of protein is also a good strategy.
Dips and Spreads:
- Many of CAVA's signature dips, like hummus and Crazy Feta®, can significantly increase your calorie count due to their fat content. Choose lower-calorie options like the Roasted Eggplant dip, or ask for a single, small scoop instead of a full portion. Requesting dips on the side can also help with portion control.
Toppings and Dressings:
- Load up on fresh vegetables, such as tomato + cucumber, pickled onions, and slaw, which are low in calories.
- Use a light hand with dressings. A hot harissa vinaigrette, for example, is 70 calories per side portion, but others can be much higher. Ask for dressing on the side and use only what you need.
How to Build a High-Calorie Cava Bowl
If your goal is a high-calorie meal, CAVA provides plenty of options to pack your bowl with energy and flavor. Combining calorie-dense ingredients can lead to a satisfying and substantial meal that can exceed 1000 calories.
Base Options:
- Select a grain-heavy base, or even a double portion of it. The brown rice base alone adds 310 calories, while the RightRice bowl can also significantly increase the total. A mix of grains and greens provides a middle ground.
Protein Choices:
- Opt for rich proteins like Braised Lamb (210 calories per serving) or Harissa Honey Chicken. Adding double protein can double the impact.
Dips and Spreads:
- Don't hold back on the dips. Adding multiple scoops of Crazy Feta®, hummus, and red pepper hummus can add hundreds of calories quickly.
Toppings and Dressings:
- Go for avocado, cheese, and pita crisps to maximize calories. Choose creamier, richer dressings like Lemon Herb Tahini or Skhug, which are higher in fat and therefore calories.
Ingredient Breakdown: Calories by Category
Here is a general breakdown of how different CAVA ingredients impact your bowl's total calorie count:
- Greens (per serving): Arugula (20 cal), SplendidGreens (20 cal), Romaine (20 cal), SuperGreens (40 cal).
- Grains (per serving): Basmati Rice (290 cal), Black Lentils (270 cal), Brown Rice (310 cal).
- Proteins (per serving): Braised Lamb (210 cal), Grilled Chicken (approx. 200-300 cal based on bowl estimates), Spicy Lamb Meatballs (approx. 200-300 cal), Falafel (approx. 200-300 cal).
- Dips and Spreads (per scoop): Hummus (approx. 70 cal), Red Pepper Hummus (approx. 90 cal), Roasted Eggplant (approx. 35 cal), Crazy Feta® (approx. 100 cal), Tzatziki (approx. 35 cal).
- Toppings (various serving sizes): Avocado (approx. 80-100+ cal), Feta Cheese (approx. 45 cal), Pita Crisps (approx. 120+ cal), Fire-Roasted Corn (approx. 35 cal), Pickled Onions (approx. 15 cal), Cucumber (approx. 10 cal).
- Dressings (per side portion): Greek Vinaigrette (approx. 70 cal), Hot Harissa Vinaigrette (approx. 70 cal), Lemon Herb Tahini (approx. 140 cal), Skhug (approx. 120 cal).
Calorie Comparison: Example Cava Bowls
Here is a comparison demonstrating how different ingredient choices dramatically change the final calorie count.
| Feature | Low-Calorie Example | High-Calorie Example |
|---|---|---|
| Base | SuperGreens (40 cal) | Half Brown Rice, Half Lentils (580 cal) |
| Protein | Grilled Chicken (approx. 250 cal) | Double Braised Lamb (420 cal) |
| Dips | Roasted Eggplant (35 cal) | Crazy Feta®, Hummus, Red Pepper Hummus (approx. 265 cal) |
| Toppings | Cucumber, Tomato, Onion (approx. 35 cal) | Avocado, Pita Crisps, Feta (approx. 240 cal) |
| Dressing | Hot Harissa Vinaigrette (70 cal) | Lemon Herb Tahini (140 cal) |
| Estimated Total | ~430 Calories | ~1645 Calories |
Conclusion
Understanding how many calories are in a typical Cava bowl starts with recognizing that "typical" is defined by your personal order. By being aware of the calorie content of each component, you have the power to create a meal that aligns with your nutritional goals. Whether you’re looking for a light lunch or a heavy, protein-packed dinner, CAVA’s menu offers the flexibility to achieve it. For precise calorie information for your exact order, always refer to the official CAVA nutrition guide.
For the most up-to-date and specific nutritional details on every menu item, you can access the official CAVA Nutrition & Ingredients guide online.
