Panera vs CAVA: Nutrition & Macros Compared

Name: HealthyEatsNearMe
Address: US
Price range: $$

Updated April 2026 · Based on each chain’s official nutrition disclosures

The Short Answer

CAVA is the better pick for high-protein, low-carb eaters — its Spicy Lamb + Avocado Bowl is 43g protein at 800 cal. Panera wins on soup + lighter lunch combos, but its sandwiches, bread bowls, and bakery items push calories and carbs high fast.

Panera

Best for: Lighter soups + salads, low-calorie combos

Best macro pick: Fuji Apple Salad with Chicken — 570 calories, 30g protein.

CAVA

Best for: Mediterranean high-protein bowls with tons of veggies

Best macro pick: Spicy Lamb + Avocado Bowl — 800 calories, 43g protein.

Panera vs CAVA — Menu Comparison

Calories and protein for comparable orders at Panera and CAVA.
Category	Panera	Calories	Protein	CAVA	Calories	Protein
High-protein signature	Mediterranean Bowl with Chicken	500	35 g	Spicy Lamb + Avocado Bowl	800	43 g
Classic order	Bacon Turkey Bravo Sandwich	780	37 g	Falafel Crunch Bowl	860	24 g
Lowest cal option	Green Goddess Cobb Salad with Chicken	450	40 g	Greek Salad Bowl	585	37 g
Best salad pick	Fuji Apple Salad with Chicken	570	30 g	Greek Salad Bowl	585	37 g
Carb base	Sourdough roll	240	8 g	Saffron basmati rice (4 oz)	190	4 g
Best protein source	Grilled chicken add-on (5 oz)	240	36 g	Grilled chicken (5 oz)	225	40 g
Avoid (high cal)	Italian Combo Sandwich	1000	42 g	Spicy Chicken + Avocado Pita	980	50 g

The Verdict

Choose Panera if…

You want a lighter soup-and-salad lunch under 500 cal.
You're tracking an American comfort-food menu that still includes options.
Drive-thru / rapid-pickup matters — Panera's faster than CAVA in most markets.
You want a pastry/bakery option as a treat meal.

Choose CAVA if…

You want 40g+ protein without sandwich bread.
Mediterranean flavors over American sandwich fare.
You want to double the protein at minimal cal cost (CAVA's "double protein" upcharge is ~$4).
You're on keto or low-carb and need a bowl without bread defaults.