High protein orders at Cava and Sweetgreen, with macros
At Sweetgreen, the Kale Caesar (545 calories, 41 grams of protein) and the Chicken Pesto Parm bowl (510 calories, 38 grams) are the leanest high-protein menu items, and the Hot Honey Chicken plate (845 calories, 49 grams) is the best pick for a bulk. At Cava, a SuperGreens bowl with double grilled chicken and light toppings lands around 620 calories and 63 grams of protein based on Cava's published ingredient data.
Sweetgreen publishes nutrition per menu item, and its guide was last updated September 2026. Cava publishes nutrition per ingredient, so the Cava orders below are built by adding up components. Both chains note that values vary by location and by portion, so treat these as close estimates.
Sweetgreen: four orders by goal
Sweetgreen's high-protein options are mostly set menu items, which makes them easy to order without customizing.
| Goal | Menu item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cut | Chicken Pesto Parm (bowl) | 510 | 38 g | 30 g | 24 g |
| Lean bulk | Hot Honey Chicken (warm plate) | 845 | 49 g | 66 g | 38 g |
| Training day | Caramelized Garlic Steak (warm plate) | 770 | 34 g | 82 g | 32 g |
| Rest day | Kale Caesar (salad) | 545 | 41 g | 18 g | 35 g |
Cut. Chicken Pesto Parm has the lowest calories of the high-protein bowls and keeps carbs modest.
Lean bulk. Hot Honey Chicken has the most protein of any bowl, salad or plate on Sweetgreen's guide, with enough carbs to support training.
Training day. Caramelized Garlic Steak carries 82 grams of carbs, the most of these four, which is useful before or after a hard session.
Rest day. The Kale Caesar is the highest protein salad and the lowest in carbs of this group, which suits a lighter day.
Other solid options from the same guide: Buffalo Chicken salad (580 calories, 37 g protein, 30 g carbs, 35 g fat), Chicken Sesame Crunch Salad (615 calories, 35 g protein, 54 g carbs, 29 g fat) and the Harvest Bowl (760 calories, 40 g protein, 60 g carbs, 42 g fat).
Cava: four builds by goal
Cava lets you build your own bowl, so the macros depend on what you stack in it. The numbers below come from Cava's official nutrition and allergen guide (January 2026 edition), the most recent complete ingredient list we could pull from Cava's own files. Cava updates its menu from time to time, so check the nutrition panel in the Cava app before you rely on exact figures.
Key ingredients from that guide:
| Ingredient (one serving) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled chicken | 250 | 28 g | 3 g | 13 g |
| Harissa honey chicken | 260 | 26 g | 7 g | 14 g |
| Grilled steak | 170 | 23 g | 1 g | 9 g |
| Falafel | 350 | 6 g | 24 g | 26 g |
| SuperGreens | 35 | 3 g | 6 g | 0.5 g |
| Saffron basmati rice | 290 | 5 g | 54 g | 7 g |
| Black lentils | 270 | 18 g | 37 g | 7 g |
| Tzatziki | 30 | 2 g | 1 g | 2.5 g |
| Crazy Feta | 70 | 4 g | 1 g | 6 g |
| Avocado | 110 | 1 g | 6 g | 10 g |
| Garlic dressing | 180 | 0 g | 0 g | 20 g |
| Goal | Build | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cut | SuperGreens, double grilled chicken, tzatziki, tomato + cucumber, pickled onions, yogurt dill dressing | 620 | 63 g | 20 g | 31 g |
| Lean bulk | Black lentils, double harissa honey chicken, Crazy Feta, tzatziki, fire-roasted corn, side pita | 1,015 | 80 g | 72 g | 47.5 g |
| Training day | Saffron basmati rice, grilled chicken, hummus, tomato + cucumber, pickled onions, lemon-herb tahini | 685 | 37 g | 71 g | 28.5 g |
| Rest day | SuperGreens, grilled steak, grilled chicken, Crazy Feta, tomato + cucumber, lemon-herb tahini | 600 | 60 g | 16 g | 34.5 g |
A few patterns help at Cava. Black lentils are the best base for protein, with 18 grams per serving against 5 grams for saffron rice. Falafel is high in fat and low in protein, so it is a poor main if protein is the goal. Dressings vary widely: yogurt dill is 30 calories and garlic dressing is 180, so the dressing choice can swing a bowl by 150 calories.
Rules that work at both
- Pick the protein first and double it on a cut or a bulk.
- Use greens as the base on rest days and grains or rice on training days.
- Choose one rich add-on (avocado, feta, a creamy dressing) rather than three.
- Ask for dressing on the side so you control how much goes on.
- Check the chain's own nutrition page when a menu changes; seasonal items come and go.
Planning around training
The split above, more carbs on training days and fewer on rest days, is the same idea most sports nutrition guidance uses: match fuel to the work you are doing. If you eat out often and do not want to do this math at the counter, restaurant recommendations in Siloh Pro pick orders that fit your plan for that day.
What is the highest protein item at Sweetgreen?
The Hot Honey Chicken warm plate has the most protein of any bowl, salad or plate on Sweetgreen's published guide at 49 grams (the Cali Chicken Club wrap ties it). Among salads, the Kale Caesar leads with 41 grams.
What is the lowest calorie high-protein Sweetgreen order?
The Chicken Pesto Parm bowl is the lowest calorie high-protein option at 510 calories with 38 grams of protein. The Kale Caesar is close behind at 545 calories with 41 grams.
How do I get more protein in a Cava bowl?
Double the protein and use black lentils as your base. A double serving of grilled chicken adds 56 grams of protein, and lentils add 18 grams compared with 5 grams for saffron rice.
Is Cava or Sweetgreen better for a cut?
Both work, and the better choice is the one where you can hit your protein without heavy add-ons. Sweetgreen is simpler because items come with fixed macros, while Cava gives more control if you build carefully.
Are Cava and Sweetgreen nutrition numbers accurate?
They are close estimates based on standard recipes and portions. Sweetgreen notes that values may vary by location, and portions at any build-your-own counter vary from visit to visit.
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