Chipotle vs CAVA Protein: Which Bowl Actually Wins?

Chipotle and CAVA look like the same restaurant. You walk a line, you point at things, you get a bowl. But if you are ordering for protein, they are not close.

Chipotle’s chicken gives you 32g of protein for 180 calories. CAVA’s grilled chicken gives you 28g for 250 calories. That is roughly 60% more protein per calorie at Chipotle, and less than half the sodium.

That single difference decides most of this comparison. Here is the full picture, using the same published figures behind our Chipotle Nutrition Calculator and CAVA Nutrition Calculator.

The Short Answer

Protein Per 100 Calories: Every Protein at Both Chains

This is the number that matters if you are trying to hit a protein target without overshooting calories. Higher is better.

Protein	Chain	Protein	Calories	Protein / 100 cal
Chicken	Chipotle	32g	180	17.8g
Pollo Asado	Chipotle	31g	210	14.8g
Chicken Al Pastor	Chipotle	30g	210	14.3g
Barbacoa	Chipotle	24g	170	14.1g
Steak	Chipotle	21g	150	14.0g
Carne Asada	Chipotle	29g	240	12.1g
Braised Lamb	CAVA	24g	210	11.4g
Grilled Chicken	CAVA	28g	250	11.2g
Carnitas	Chipotle	23g	210	11.0g
Grilled Meatballs	CAVA	25g	240	10.4g
Harissa Honey Chicken	CAVA	26g	260	10.0g
Spicy Lamb Meatballs	CAVA	24g	300	8.0g
Plant-Based Chorizo	Chipotle	16g	220	7.3g
Sofritas	Chipotle	8g	150	5.3g
Falafel	CAVA	6g	350	1.7g

The top six spots all belong to Chipotle. CAVA’s best protein ranks seventh.

Where CAVA Actually Wins: The Base

Chipotle’s protein advantage does not extend to the rest of the bowl. This is where CAVA closes ground.

Base	Chain	Protein	Calories	Sodium
RightRice	CAVA	18g	370	510mg
Black Lentils	CAVA	17g	260	520mg
Black Beans	Chipotle	8g	130	210mg
Pinto Beans	Chipotle	8g	130	210mg
Brown Rice	CAVA	8g	310	770mg
Saffron Basmati Rice	CAVA	6g	290	770mg

CAVA’s Black Lentils carry 17g of protein for 260 calories. That is more than twice the protein of Chipotle’s beans. If you want protein from something other than meat, CAVA gives you a real option.

Note the rice, though. CAVA’s Brown Rice and Saffron Basmati both carry 770mg of sodium. Chipotle’s beans carry 210mg. Your base choice at CAVA costs you salt before you have added a protein.

The Highest-Protein Build at Each Chain

Both chains let you pick one protein. So the ceiling comes from stacking protein-bearing extras. Here is the best each can do at a sensible calorie level.

Chipotle: 46g protein, 420 calories, 710mg sodium

• Burrito Bowl base (0 cal)
• Chicken (32g protein, 180 cal, 310mg)
• Black Beans (8g, 130 cal, 210mg)
• Cheese (6g, 110 cal, 190mg)

CAVA: 45g protein, 510 calories, 1,190mg sodium

• Black Lentils base (17g protein, 260 cal, 520mg)
• Grilled Chicken (28g, 250 cal, 670mg)

Near-identical protein. Chipotle does it with 90 fewer calories and 480mg less sodium. That sodium gap is worth about 21% of the FDA’s 2,300mg daily limit, from one meal.

A Warning About CAVA’s Pitas

CAVA’s curated pitas post the highest protein numbers on either menu. The Spicy Chicken + Avocado Pita carries 50g of protein. It also carries 2,460mg of sodium.

That is 107% of the FDA’s entire daily sodium limit, in one item. The Greek Chicken Pita is close behind at 2,560mg. If you are watching salt at all, the pitas are not the way to hit your protein target.

Which Should You Pick?

• Cutting, or counting calories closely: Chipotle. Nothing on CAVA’s menu matches chicken at 32g for 180 calories.
• Watching sodium: Chipotle, unless you order CAVA’s Braised Lamb. At 240mg it is the cleanest protein either chain sells.
• Vegetarian and want real protein: CAVA. Black Lentils at 17g beat anything meatless Chipotle offers. Sofritas is only 8g.
• Maximum protein, calories no object: CAVA’s pitas, but read the sodium warning above first.

Frequently Asked Questions

Does Chipotle or CAVA have more protein?

Per calorie, Chipotle. Its chicken delivers 17.8g of protein per 100 calories, against 11.2g for CAVA’s grilled chicken. In absolute terms CAVA’s curated pitas go higher, up to 50g, but they carry over 2,400mg of sodium.

Which is lower in sodium, Chipotle or CAVA?

Chipotle, in most builds. A 46g protein Chipotle bowl runs about 710mg. A comparable CAVA bowl runs about 1,190mg. CAVA’s Braised Lamb is the exception at 240mg, the lowest-sodium protein at either chain.

What is the highest-protein vegetarian option?

CAVA’s Black Lentils, at 17g of protein for 260 calories. CAVA’s RightRice is close at 18g for 370 calories. Chipotle’s best meatless protein is Sofritas at 8g. Note that CAVA’s Falafel is not a protein source in any meaningful sense, at 6g for 350 calories.

Can I stack two proteins?

Both chains treat protein as a single choice in their standard build, and both charge for double meat. The builds above assume one protein. Doubling the Chipotle chicken would take that bowl to 78g of protein for 600 calories, which is still fewer calories than most CAVA pitas.

Build Your Own

Every figure above comes from the published nutrition data behind our calculators. Run your own order through them to see the exact totals before you go:

• Chipotle Nutrition Calculator
• CAVA Nutrition Calculator
• Sweetgreen Nutrition Calculator
• Bibibop Nutrition Calculator

Figures are the chains’ own published values and are averages, not measurements of your specific meal. Portions vary by location. This is not medical or dietary advice.