Cava Macros: The Macro-Counting Client's Order Guide
Cava's grilled chicken is arguably the best protein-per-calorie deal in fast casual. Built right, a Cava bowl clears 80g of protein for under 650 calories. Built wrong, it hits 1,200. Here's the map.
Coaches: Cava is the easiest weekday lunch you can recommend to a cutting client. With MacroFuel, clients ask Max what to build based on the macros they have left.
Macros based on Cava's nutrition calculator. Approximate — portions vary. Always check current nutrition info if it matters for the plan.
Cava Protein Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken | 250 | 41g | 0g | 9g |
| Harissa Honey Chicken | 300 | 40g | 7g | 12g |
| Braised Lamb | 220 | 22g | 3g | 13g |
| Grilled Steak | 200 | 24g | 0g | 12g |
| Falafel (6 pieces) | 250 | 8g | 33g | 10g |
| Roasted Vegetables | 80 | 3g | 15g | 2g |
- Grilled ChickenCal250Protein41gCarbs0gFat9g
- Harissa Honey ChickenCal300Protein40gCarbs7gFat12g
- Braised LambCal220Protein22gCarbs3gFat13g
- Grilled SteakCal200Protein24gCarbs0gFat12g
- Falafel (6 pieces)Cal250Protein8gCarbs33gFat10g
- Roasted VegetablesCal80Protein3gCarbs15gFat2g
Grilled chicken is the standout — about 41g protein for 250 calories. Double it and you're at 82g protein for 500 calories.
Cava Base, Dips & Toppings Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| SuperGreens (base) | 25 | 2g | 4g | 0g |
| Splendid Greens (base) | 15 | 1g | 3g | 0g |
| RightRice (base) | 200 | 10g | 26g | 6g |
| Saffron Basmati Rice (base) | 210 | 4g | 43g | 3g |
| Brown Rice (base) | 200 | 4g | 40g | 3g |
| Lentils | 130 | 9g | 22g | 1g |
| Chickpeas | 130 | 6g | 19g | 4g |
| Hummus (regular) | 130 | 4g | 8g | 9g |
| Crazy Feta | 100 | 3g | 3g | 9g |
| Tzatziki | 70 | 2g | 3g | 6g |
| Cabbage Slaw | 20 | 1g | 4g | 0g |
| Pita Crisps | 100 | 3g | 17g | 3g |
| Harissa (hot sauce) | 15 | 0g | 2g | 1g |
- SuperGreens (base)Cal25Protein2gCarbs4gFat0g
- Splendid Greens (base)Cal15Protein1gCarbs3gFat0g
- RightRice (base)Cal200Protein10gCarbs26gFat6g
- Saffron Basmati Rice (base)Cal210Protein4gCarbs43gFat3g
- Brown Rice (base)Cal200Protein4gCarbs40gFat3g
- LentilsCal130Protein9gCarbs22gFat1g
- ChickpeasCal130Protein6gCarbs19gFat4g
- Hummus (regular)Cal130Protein4gCarbs8gFat9g
- Crazy FetaCal100Protein3gCarbs3gFat9g
- TzatzikiCal70Protein2gCarbs3gFat6g
- Cabbage SlawCal20Protein1gCarbs4gFat0g
- Pita CrispsCal100Protein3gCarbs17gFat3g
- Harissa (hot sauce)Cal15Protein0gCarbs2gFat1g
Green bases (SuperGreens, Splendid Greens) save 175+ calories vs rice. Hummus and crazy feta look small but add 100+ cal per scoop.
Cava Dressing Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lemon Herb Tahini | 130 | 3g | 5g | 12g |
| Yogurt Dill | 100 | 2g | 3g | 9g |
| Balsamic Date Vinaigrette | 130 | 0g | 8g | 11g |
| Roasted Red Pepper Hummus | 130 | 4g | 9g | 9g |
| Skhug (spicy) | 90 | 1g | 2g | 9g |
- Lemon Herb TahiniCal130Protein3gCarbs5gFat12g
- Yogurt DillCal100Protein2gCarbs3gFat9g
- Balsamic Date VinaigretteCal130Protein0gCarbs8gFat11g
- Roasted Red Pepper HummusCal130Protein4gCarbs9gFat9g
- Skhug (spicy)Cal90Protein1gCarbs2gFat9g
All dressings run 90–130 cal. Fresh lemon and harissa (15 cal) are the near-zero-calorie flavor plays coaches lean on.
Ready-to-Order Cava Bowls by Goal
Three bowls you can send a client on the way in — built from the ingredient macros above.
Cutting Bowl
SuperGreens base + double grilled chicken + cabbage slaw + tomato-cucumber + tzatziki + lemon on top. Skip rice, skip pita.
80g+ protein under 650 calories. Cava is the strongest cutting-friendly fast-casual there is.
Maintenance Bowl
Half saffron rice + half SuperGreens + grilled chicken + lentils + hummus + tzatziki.
Balanced macros with real satiety. Half-and-half base is the trick to control carbs.
Bulking Bowl
Saffron rice + harissa honey chicken + falafel + hummus + crazy feta + pita crisps + lemon herb tahini.
Big protein, generous carbs, quality fat — sized for a training-day surplus.
Why Cava Wins for Cutting Clients
Two things make Cava disproportionately friendly to macro-counting clients on a cut:
- The chicken. Grilled chicken at Cava is portioned bigger and leaner than most fast-casual competitors. A single serving is 41g of protein — you almost never need doubles unless you're specifically pushing volume.
- The greens bases. Sub'ing SuperGreens for rice saves nearly 200 calories with no meaningful protein loss. Very few chains offer that swap without a hassle.
The trap: dips. Hummus, tzatziki, and crazy feta look like toppings but each adds 70–130 cal. On a cut, pick one.
Cava Macros FAQ
What is the highest-protein bowl at Cava?
A double grilled chicken bowl runs about 500 calories and 82g of protein from the chicken alone — arguably the highest protein-per-calorie option in fast-casual dining.
Is Cava good for a cut?
Yes — Cava may be the best fast-casual chain for cutting. A SuperGreens base with double grilled chicken, tzatziki, and cabbage slaw hits 80g+ protein for around 600 calories.
How do Cava macros compare to Chipotle?
Cava chicken is leaner per gram of protein (about 250 cal / 41g protein vs Chipotle chicken at 180 cal / 32g). Cava also has more low-cal green bases. For cutting, Cava usually wins on macros.
Which Cava dressing is the leanest?
Skhug is the lightest at about 90 cal. All the creamy dressings and hummuses run 100–130 cal. Fresh lemon (basically 0 cal) is the leanest option coaches recommend.
Give your clients an answer, not a menu
MacroFuel builds macro-matched meal plans and lets clients ask Max what to order — anywhere. 14-day free trial, no credit card.