Panera vs CAVA: Nutrition & Macros Compared
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 — build-your-own bowls routinely clear 40g protein under 600 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 Chicken Salad (half) + 10 Vegetable Soup cup — 430 calories, 30g protein.
CAVA
Best for: Mediterranean high-protein bowls with tons of veggies
Best macro pick: Greens + Grains base, double grilled chicken, lentils, salad toppers, tzatziki — 560 calories, 55g protein.
Panera vs CAVA — Menu Comparison
| Category | Panera | Calories | Protein | CAVA | Calories | Protein |
|---|---|---|---|---|---|---|
| High-protein signature | Mediterranean Bowl w/ Chicken Thigh | 710 | 38 g | Harissa Avocado Bowl w/ Double Chicken | 680 | 56 g |
| Classic order | Broccoli Cheddar Soup (cup) + Caesar Salad | 700 | 24 g | Traditional Falafel Pita | 605 | 19 g |
| Lowest cal option | 10 Vegetable Soup (cup) | 70 | 3 g | Splendid Greens + Veggies, no dressing | 215 | 14 g |
| Best salad pick | Fuji Apple Chicken Salad (full) | 550 | 34 g | Greek Salad + Chicken | 520 | 40 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) | Mac & Cheese (large) + bread bowl | 1360 | 40 g | Crazy Feta + pita chips + hummus | 820 | 16 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.