Nutrition comparison · official data
CAVA vs QDOBA Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from CAVA's and QDOBA's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories58 g45 gBowl: Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek GoddessSalad: Romaine for Salad, Black Beans, double Pork Carnitas, Shredded Cheese
- Calories in that order490485
- Signature item: calories700955Chicken + Rice BowlChicken burrito with queso
- Signature item: sodium (daily value 2,300 mg)1,810 mg2,340 mg
- Menu items, sizes and ingredients113149
- Most protein for 500 calories or less: 58 g (490 calories) at CAVA for a bowl with Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess, against 45 g (485 calories) at QDOBA for a salad with Romaine for Salad, Black Beans, double Pork Carnitas, Shredded Cheese.
- Sodium in one signature item each: 1,810 mg (79% of the daily value) at CAVA for the Chicken + Rice Bowl, and 2,340 mg (102%) at QDOBA for a chicken burrito with queso.
- CAVA lists 113 menu items, sizes and ingredients; QDOBA lists 149.
The details
Head to Head
| CAVA | QDOBA | |
|---|---|---|
| Most protein under 500 calories | 58 g, 490 calBowl: Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess | 45 g, 485 calSalad: Romaine for Salad, Black Beans, double Pork Carnitas, Shredded Cheese |
| Signature item | 700 cal, 40 g proteinChicken + Rice Bowl | 955 cal, 43 g proteinChicken burrito with queso |
| Sodium in that item | 1,810 mg (79% of daily value) | 2,340 mg (102% of daily value) |
| How you order | Build your own | Build your own |
| Menu items in our calculator | 113 | 149 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at CAVA and QDOBA
CAVA's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Grilled Chicken | 250 | 28 g | 670 mg |
| Harissa Honey Chicken | 260 | 26 g | 670 mg |
| Braised Lamb | 210 | 24 g | 450 mg |
| Spicy Lamb Meatballs | 300 | 24 g | 680 mg |
| Grilled Steak | 170 | 23 g | 280 mg |
| Glazed Salmon | 320 | 23 g | 630 mg |
| Falafel | 350 | 6 g | 810 mg |
| Roasted Vegetables | 100 | 3 g | 600 mg |
QDOBA's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Grilled Steak · 3.5 oz | 360 | 20 g | 600 mg |
| Grilled Adobo Chicken · 3.5 oz | 190 | 19 g | 440 mg |
| Spicy Tequila Lime Steak (limited time) · 3.5 oz | 310 | 17 g | 820 mg |
| Ground Beef · 3.5 oz | 180 | 16 g | 610 mg |
| Brisket Birria · 3.5 oz | 140 | 15 g | 450 mg |
| Pork Carnitas · 3.5 oz | 110 | 14 g | 560 mg |
| Plant-Based Impossible™ (select locations) · 3.1 oz | 170 | 13 g | 350 mg |
| Chorizo · 1.5 oz | 130 | 7 g | 410 mg |
Try them
Example Orders
CAVA
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Lighter greens bowl | 400 | 35 g | 1,190 mg |
| High-protein double chicken | 793 | 71 g | 1,958 mg |
| Falafel rice bowl | 850 | 18 g | 2,210 mg |
| Loaded lamb pita | 905 | 45 g | 1,845 mg |
QDOBA
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Chicken burrito with queso | 955 | 43 g | 2,340 mg |
| High-protein double chicken bowl | 575 | 48 g | 1,635 mg |
| Steak bowl with queso and guac | 835 | 35 g | 1,870 mg |
| Brisket birria bowl | 640 | 28 g | 1,715 mg |
| Chicken salad (no shell) | 545 | 31 g | 1,290 mg |
| Loaded chicken nachos | 1,130 | 42 g | 1,830 mg |
CAVA vs QDOBA FAQ
Is CAVA or QDOBA healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 58 g at CAVA and 45 g at QDOBA. Comparing one signature item each: 700 calories and 1,810 mg of sodium at CAVA for the Chicken + Rice Bowl, against 955 calories and 2,340 mg at QDOBA for a chicken burrito with queso. Build your usual order in both calculators to compare exactly.
Which has more protein, CAVA or QDOBA?
Under 500 calories, CAVA comes out ahead: 58 g (490 calories) at CAVA for a bowl with Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess, and 45 g (485 calories) at QDOBA for a salad with Romaine for Salad, Black Beans, double Pork Carnitas, Shredded Cheese. Per portion, CAVA's highest-protein option is Grilled Chicken (28 g) and QDOBA's is Grilled Steak (20 g).
Which has less sodium, CAVA or QDOBA?
It depends on the order. Comparing one signature item each: 1,810 mg at CAVA for the Chicken + Rice Bowl, and 2,340 mg at QDOBA for a chicken burrito with queso. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our CAVA calculator and QDOBA calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.