CAVA Allergen menu, calories & nutrients Guide with calculator
If you’re walking into CAVA with a food allergy or ordering on the app, this guide covers everything you actually need to know. Not just a surface-level list, but the real stuff: which items are safe, what gets overlooked, how the kitchen operates, and what happened when things went wrong in the past.
CAVA has grown fast. With close to 400 locations across the U.S., it’s become a go-to for people who want Mediterranean bowls that feel fresh rather than processed. But fast growth and allergen safety don’t always move at the same speed, and the chain has had enough incidents over the years to make informed ordering genuinely important.
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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The Nine Major Allergens at CAVA: What You’re Actually Dealing With
Wheat (Gluten)
Wheat is the most straightforward allergen at CAVA. It shows up primarily in:
- Pita bread (including the side pita)
- Pita chips and pita crisps
- Falafel (contains wheat as a binding ingredient)
- Certain desserts (cookies, blondies, brownies)
The good news is that CAVA’s allergen guide flags wheat separately, and the app has a filter that allows you to sort ingredients as “wheat-free.” One catch: the app filter only covers wheat specifically, not all gluten-containing ingredients. So if something contains barley or rye, unlikely at CAVA, but worth knowing, the filter wouldn’t flag it.
Dairy (Milk)
Dairy is the second most common allergen at CAVA. The items you need to avoid if you’re dairy-free:
- Tzatziki: yogurt-based, used in pitas and as a dip
- Crazy Feta: CAVA’s whipped feta spread (so iconic they made bumper stickers about it)
- Crumbled Feta: used as a topping across multiple bowls
- Yogurt Dill Dressing: contains dairy
- Everything Bagel Labneh and Spicy Labneh (retail/take-home products), both contain milk
- All desserts: cookies, blondies, and brownies at CAVA contain milk
One thing worth noting: CAVA has two feta products, the Crazy Feta spread and crumbled feta cheese. If you’re ordering dairy-free, both need to come off your order, not just one.
Sesame
Sesame deserves its own serious section, because it’s embedded in CAVA’s identity as a Mediterranean restaurant and because CAVA has a documented history with sesame-related allergen failures.
- All hummus varieties (traditional, roasted red pepper, spicy), tahini, which is sesame paste, is a primary ingredient
- Falafel sesame is often present in the coating or preparation
- Tahini-based dressings lemon-herb tahini, tahini caesar
- Some pita breads have sesame seeds appear as a topping on certain varieties
Avoid all hummus, falafel, tahini dressings, and any sesame-topped pita. Safer dressing options include garlic dressing, Greek vinaigrette, skhug, and hot harissa vinaigrette. As with any open-kitchen assembly line, cross-contact with sesame-containing items is a real possibility
Soy
Soy is less prominent at CAVA than wheat, dairy, or sesame, but it does appear in select dressings, marinades, and some preparation oils. CAVA uses a sunflower oil and olive oil blend (rather than pure olive oil) in several items, notable for those with broader seed allergies. If you’re soy-sensitive, check the allergen guide for specific items before ordering, and confirm with staff on anything you’re unsure about.
Eggs
Eggs appear in certain dressings and desserts at CAVA. If you have an egg allergy, the main areas to watch are salad dressings (particularly creamy varieties) and baked goods. The core bowl components, grains, greens, proteins, dips, and most toppings, are largely egg-free, but always verify before ordering.
Tree Nuts and Peanuts
This is one area where CAVA offers relatively clean news: the main restaurant menu does not use peanuts or tree nuts. Standard proteins, grains, dips, dressings, and toppings are all nut-free. The caveat, as with any restaurant, is seasonal offerings, limited-time desserts, and any packaged items, always worth a quick check on the allergen guide for anything new on the menu.
The Hidden Allergens Most People Miss
Beyond the obvious categories, a few ingredients catch people off guard at CAVA:
Flax seed in pita bread. CAVA’s pita contains flax seed. For people with seed allergies beyond sesame, this is worth knowing, it’s not a commonly flagged allergen in general conversation, but it can trigger reactions in people who are sensitive to seeds as a category.
Sunflower oil blend. CAVA uses a blend of sunflower oil and olive oil rather than straight olive oil. For people with sunflower seed allergies, this is a hidden exposure that might not be immediately obvious from the menu.
Wheat vs. Gluten labeling gap. As of the most recent updates, CAVA’s allergen guide flags wheat, but not all gluten-containing ingredients. The app filter is a wheat filter, not a gluten filter. For people with celiac disease or non-celiac gluten sensitivity, the practical difference matters less since CAVA’s primary gluten source is wheat-based pita and falafel, but it’s a distinction worth understanding.
Quick Nutrition & Allergen Menu guide at cava
- 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) | Carbs (g) | 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 Menu 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.