CAVA Calories & Nutrition + Allergen Guide with calculator
This all-in-one guide provides the latest calories, full macros, and detailed allergen information for every major component of the CAVA menu (as of 2026). Build your bowl or pita with confidence, whether you’re tracking macros, avoiding gluten, dairy, or sesame, or following a vegan/keto diet.
- Allergen information is provided to the best of our knowledge from official sources. CAVA kitchens are not allergen-free, cross-contamination is possible because items share preparation areas and equipment.
- Always inform the restaurant team of any allergies or dietary restrictions.
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Mediterranean Nutrition Tool
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Data sourced from CAVA’s official nutritional guide. Values are per standard serving. FDA allows ±20% variance on restaurant nutrition data. This tool is independent and not affiliated with CAVA restaurant. Always check cava.com/nutrition for the most current information.
Quick Nutrition & Allergen Overview
- Typical Bowl Range: 450–850 calories
- Safest Low-Allergen Base: Most greens (Arugula, Romaine, Baby Spinach, Power Greens, SuperGreens) — usually ✅ Vegan & free from major allergens
- Highest Protein: Grilled Chicken (28g)
- Common Allergens at CAVA: Sesame (in tahini & hummus), Dairy (in tzatziki, Crazy Feta, feta cheese), Wheat (in pita/pita chips), Soy (in some preparation oils)
Bases Greens & Grains
| Base | Calories | Protein (g) | Total Carbs (g) | Total Fat (g) | Sodium (mg) | Allergen Info | Vegan / Vegetarian |
|---|---|---|---|---|---|---|---|
| Arugula | 20 | 2 | 3 | 0.5 | 25 | None major | ✅ Vegan |
| Baby Spinach | 20 | 3 | 3 | 0.5 | 70 | None major | ✅ Vegan |
| Romaine | 20 | 1 | 4 | 0.5 | 10 | None major | ✅ Vegan |
| Power Greens | 30 | 2 | 4 | 2 | 35 | None major | ✅ Vegan |
| SuperGreens | 35 | 3 | 6 | 0.5 | 35 | None major | ✅ Vegan |
| Saffron Basmati Rice | 290 | 5 | 54 | 7 | 770 | None major | ✅ Vegan |
| Brown Rice | 310 | 7 | 48 | 10 | 770 | None major | ✅ Vegan |
| Black Lentils | 270 | 18 | 37 | 7 | 520 | None major | ✅ Vegan |
Proteins
| Protein | Calories | Protein (g) | Total Carbs (g) | Total Fat (g) | Sodium (mg) | Allergen Info | Vegan / Vegetarian |
|---|---|---|---|---|---|---|---|
| Braised Lamb | 210 | 24 | 2 | 12 | 450 | None major | ❌ Not vegan |
| Grilled Chicken | 250 | 28 | 3 | 13 | 670 | None major | ❌ Not vegan |
| Harissa Honey Chicken | 260 | 26 | 7 | 14 | 670 | None major (honey present) | ❌ Not vegan |
| Grilled Steak | 170 | 23 | 1 | 9 | 280 | None major | ❌ Not vegan |
| Spicy Lamb Meatballs | 300 | 24 | 3 | 21 | 680 | May contain sesame (shared equipment) | ❌ Not vegan |
| Falafel (Vegan) | 350 | 6 | 24 | 26 | 810 | Sesam, possible soy from oil | ✅ Vegan |
| Roasted Vegetables (Vegan) | 100 | 3 | 14 | 4.5 | 600 | None major | ✅ Vegan |
Dips & Spreads Standard Portion
| Dip / Spread | Calories | Protein (g) | Total Carbs (g) | Total Fat (g) | Sodium (mg) | Allergen Info | Vegan / Vegetarian |
|---|---|---|---|---|---|---|---|
| Tzatziki | 30 | 2 | 1–2 | 2.5 | ~90 | 🥛 Milk (Dairy) | ❌ Not vegan |
| Traditional Hummus | 45–50 | 1–2 | 4 | 2.5 | ~120 | 🌾 Sesame | ✅ Vegan |
| Roasted Red Pepper Hummus | 25 | 1 | 4 | 1 | ~100 | 🌾 Sesame | ✅ Vegan |
| Crazy Feta | 60 | 3 | 1 | 6 | ~150 | 🥛 Milk (Dairy) | ❌ Not vegan |
| Roasted Eggplant Dip | 40–50 | 0–1 | 2 | 4.5 | ~100 | None major (may share sesame equipment) | ✅ Vegan |
| Harissa | 60 | 1 | 5 | 6 | ~200 | None major (may share sesame equipment) | ✅ Vegan |
Dressings Standard Portion – Approximate
Dressings significantly impact calories and allergens. Common notes:
- Yogurt Dill: ~30–50 cal — 🥛 Milk (Dairy)
- Greek Vinaigrette: ~130 cal — Usually none major
- Lemon-Herb Tahini / Tahini Caesar: ~70–160 cal — 🌾 Sesame
- Skhug / Hot Harissa Vinaigrette: Often none major (check for shared equipment)
- Garlic Dressing / Balsamic Date: Usually low-allergen
Tip: Request dressing on the side or half portion.
Signature Bowls Nutrition & Allergen Snapshot (Approximate)
- Chicken + Rice Bowl: ~700 cal — Check chicken & rice (generally low allergens)
- Harissa Avocado Bowl: 620–885 cal — May include dairy from feta or Crazy Feta
- Falafel Crunch Bowl: ~860 cal — 🌾 Sesame risk from falafel/hummus
Diet-Specific & Allergen-Friendly Tips
- Gluten-Free (Wheat-Free): Skip pita, pita chips, and pita crisps. Most bases, proteins, dips, and greens are safe.
- Dairy-Free: Avoid Tzatziki, Crazy Feta, Crumbled Feta, and Yogurt Dill.
- Sesame-Free: Avoid hummus varieties and tahini-based dressings (or ask about shared equipment).
- Vegan: Use Falafel or Roasted Vegetables + hummus + greens + vegan-friendly dressings like Skhug or Greek Vinaigrette.
- Nut & Peanut-Free: CAVA generally does not use tree nuts or peanuts in core menu items.