CAVA Macros Guide: Track Protein, Carbs & Fat at CAVA

Understanding CAVA Macros

Every CAVA ingredient contributes a different ratio of protein, carbohydrates, and fat to your meal. Understanding these ratios lets you build bowls that match your specific nutritional goals — whether that's high protein for muscle building, low carb for keto, or balanced macros for general wellness.

Protein at CAVA

CAVA offers some of the highest protein options in the fast-casual space. A single bowl can deliver 28-50+ grams of protein depending on your choices. Grilled Chicken leads with 28g protein per serving, followed by Braised Lamb and Spicy Lamb Meatballs at 24g each.

• 1Grilled Chicken: 28g protein (best absolute protein)
• 2Harissa Honey Chicken: 27g protein
• 3Braised Lamb: 24g protein (best protein-to-calorie ratio)
• 4Spicy Lamb Meatballs: 24g protein
• 5Grilled Steak: 23g protein (lowest calorie protein)
• 6Black Lentils (base): 10g protein (best plant-based)

Carbs at CAVA

Carbohydrate content at CAVA is primarily driven by your base choice. Greens bases contribute virtually zero carbs (1-2g), while grain bases add 25-48g of carbs. This makes CAVA highly flexible for both low-carb and carb-loading strategies.

• 1Greens bases: 1-2g carbs each
• 2Saffron Basmati Rice: 40g carbs
• 3Brown Rice: 48g carbs
• 4Black Lentils: 18g carbs (with 5g fiber = 13g net)
• 5Fire-Roasted Corn (topping): 12g carbs
• 6Pita Chips (side): 14g carbs

Fat at CAVA

Fat content varies widely across CAVA's menu. Dressings and certain toppings are the primary fat sources, while greens and lean proteins contribute minimal fat. A bowl's total fat can range from under 10g (very lean) to 50g+ (with rich dressing and avocado).

• 1Tahini Caesar dressing: 16g fat (highest)
• 2Greek Vinaigrette: 13g fat
• 3Avocado (topping): 5g fat
• 4Crazy Feta (dip): 4g fat
• 5Grilled Chicken: 14g fat
• 6Grilled Steak: 8g fat (leanest protein)

Sample Macro-Optimized Bowls

Here are three bowls designed for different macro goals:

• 1High Protein (50g+): Black Lentils + Grilled Chicken + Crumbled Feta + Tomato Cucumber + Tzatziki = ~510 cal, 42g protein, 25g carbs, 22g fat
• 2Low Carb / Keto (<15g): SuperGreens + Grilled Steak + Avocado + Olives + Persian Cucumber + Skhug = ~310 cal, 28g protein, 8g carbs, 18g fat
• 3Balanced (40/30/30): Brown Rice + Braised Lamb + Tomato Onion + Pickled Onions + Harissa = ~590 cal, 33g protein, 52g carbs, 25g fat

Using Our Calculator for Macro Tracking

Our CAVA Nutrition Calculator shows a live macro breakdown with Daily Value percentages as you build your bowl. The pie chart visualization shows your protein/carb/fat ratio at a glance, and the DV% bars show how your bowl fits into a 2,000-calorie daily diet.