How Many Calories Are In Cava Corn: A Nutritional Breakdown

December 9, 2025 •

3 min read

A standard serving of Cava’s fire-roasted corn contains a modest 45 calories, making it a relatively light and popular topping choice. However, a closer look at the full nutritional profile reveals more than just the calorie count, including its macronutrient breakdown and sodium content.

Quick Summary

Cava's fire-roasted corn is a 45-calorie topping with 5g carbohydrates, 3g fat, and 1g protein per serving. Its low-calorie nature makes it a popular choice, but its sodium content should be considered within the total meal.

Key Points

Calorie Count: A standard serving of Cava's fire-roasted corn contains just 45 calories.
Macronutrient Profile: The calories are split between 3g of fat, 5g of carbohydrates, and 1g of protein per serving.
Low-Calorie Option: At 45 calories, it is one of the lower-calorie toppings available at Cava, similar to a serving of traditional hummus or tzatziki.
Sodium Content: Each serving contains 105mg of sodium, which should be considered when building your bowl, especially if you are monitoring sodium intake.
Balanced Meal: For a complete meal, combine the fire-roasted corn with lean protein, a greens base, and a lighter dressing to keep overall calories and fat in check.

Cava Corn Nutritional Breakdown

The fire-roasted corn at Cava is a favorite for many diners looking to add a touch of sweetness and texture to their Mediterranean-inspired bowls and pitas. While the 45-calorie count is appealing, a comprehensive understanding of its nutritional value can help you make informed decisions about your overall meal composition.

Macronutrients per Serving

A single serving of Cava's fire-roasted corn, based on multiple nutrition trackers, contains the following macronutrient profile:

Calories: 45
Total Fat: 3g
Total Carbohydrates: 5g
Protein: 1g

The breakdown shows that a significant portion of the calories in the corn comes from fat, accounting for 53% of the total, with carbohydrates making up 39%, and protein at 8%. The fat likely comes from the oil used during the roasting process.

Other Key Nutrients

Beyond the primary macros, other key nutritional details from the search results offer a more complete picture:

Sodium: 105mg
Dietary Fiber: 1g
Total Sugars: 2g
Saturated Fat: 0g

The 105mg of sodium, which is 5% of the Daily Value, is an important factor to consider, especially for those watching their sodium intake. When combined with other high-sodium toppings and dressings, the total can add up quickly.

Calorie Comparison: Cava Corn vs. Other Toppings

To put the calories in Cava corn into perspective, comparing it to other popular Cava toppings and dips can be useful. A typical meal at Cava involves building a bowl with multiple ingredients, so understanding how each component contributes to the final calorie count is crucial.


Topping	Serving Size	Calories	Key Differentiator
Fire-Roasted Corn	1 serving	45	Low-calorie, adds texture
Traditional Hummus	1 serving (2 tbsp)	45	Higher protein, provides healthy fats
Crazy Feta	1 serving	70	Higher calorie, includes cheese
Tzatziki	1 serving	30	Lower calorie, yogurt-based
Avocado	1 serving	160	Significantly higher in calories and fat

As the table shows, the fire-roasted corn is on the lower end of the calorie spectrum for Cava toppings, comparable to a serving of hummus or tzatziki. This makes it a safe choice for those looking to keep their meal lighter. The higher calorie toppings, like avocado or Crazy Feta, are not inherently 'unhealthy,' but require more consideration regarding overall portion sizes and total meal goals.

Customizing Your Cava Bowl for Optimal Nutrition

Building a nutritious Cava bowl is all about balance. The fire-roasted corn is a great ingredient to include, but here's how to ensure your entire meal is well-rounded:

Choose a Smart Base: Opt for a base of greens, like romaine or splendid greens, to minimize calories and maximize nutrients. If you choose a grain base like saffron basmati rice, be mindful that it adds a significant number of calories (290 calories per serving).
Prioritize Lean Protein: Add lean protein options such as grilled chicken or spicy lamb meatballs to increase satiety and support muscle health.
Balance Your Toppings: Combine the low-calorie fire-roasted corn with other nutrient-dense vegetables like fiery broccoli or Persian cucumber.
Watch the Dressings: Be aware of the sauces you choose, as some can dramatically increase the overall calorie and fat content of your meal. For example, tahini caesar dressing is higher in calories than the yogurt-based tzatziki.
Customize Portions: Use the portion sizes of each ingredient to your advantage. A little bit of a higher-calorie item, like Crazy Feta, can add a lot of flavor without a massive calorie increase. The beauty of Cava is being able to control your components.

Conclusion

In summary, Cava's fire-roasted corn is a delicious and relatively low-calorie topping, adding just 45 calories per serving to your meal. Its minimal contribution to the overall energy count makes it an excellent choice for those seeking a lighter meal. However, a mindful approach to customizing your entire bowl—including the base, protein, and dressing—is essential for creating a balanced meal that aligns with your specific dietary and nutritional goals. For detailed nutritional information, you can always reference Cava's official menu.

Cava Corn Health Considerations

While corn itself offers health benefits like fiber and antioxidants, the preparation at Cava, which includes oil for roasting, adds to the fat content. This is not inherently bad, but understanding where your calories are coming from is key. The relatively low fiber and protein in the corn topping means it should be part of a larger, more balanced meal with other nutrient-rich ingredients to provide lasting fullness and a complete profile of vitamins and minerals. Making informed choices about each ingredient is the best way to enjoy a healthy and satisfying Cava meal.

Visit the CAVA website to see their full menu and nutrition information

Frequently Asked Questions

Yes, Cava's fire-roasted corn is a relatively healthy topping choice. With only 45 calories and some fiber, it adds flavor and texture without significantly increasing your meal's total calorie count. It's best enjoyed as part of a balanced bowl with lean protein and fresh vegetables.

The macronutrient breakdown per serving is approximately 3g of fat, 5g of total carbohydrates, and 1g of protein. This results in the 45-calorie total, with most calories coming from fat due to the roasting process.

A single serving of Cava's fire-roasted corn contains 105mg of sodium. This is something to consider when combining it with other toppings and dressings, which can quickly increase the total sodium content of your meal.

Cava's fire-roasted corn has 45 calories per serving, while a half cup of plain sweet corn has about 77-100 calories. The specific preparation at Cava, likely involving some oil, influences its final calorie count, but it remains a relatively low-calorie vegetable option.

Yes, Cava's fire-roasted corn is a vegan topping. It consists of roasted corn and is a suitable option for those following a plant-based diet.

For a low-calorie meal, start with a greens base like Splendid Greens. Add grilled chicken or falafel for protein, and include fire-roasted corn along with other veggies like cucumber. Choose a lighter dressing like tzatziki or yogurt dill.

No, the addition of fire-roasted corn contributes only a modest 45 calories per serving. The overall calorie impact is relatively low, especially when compared to higher-calorie toppings like avocado (160 calories) or dips like Crazy Feta (70 calories).