CAVA Seed Oil Report Card
Based on our menu research, CAVA cooks with: olive and sunflower oil (estimated). Across the 104 menu items we analyzed, it averages 3.0g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does CAVA fry in? The full answer
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Safest Orders at CAVA
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
| Item | PUFA |
|---|---|
| Braised Lamb (protein) | 0.7g |
| Steak (protein) | 0.8g |
| Braised Beef | 2.0g |
| Roasted Chicken | 2.0g |
| Strawberry Steak Salad | 2.2g |
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Build my orderWhat to Avoid at CAVA
| Item | PUFA |
|---|---|
| Falafel Crunch Bowl | 15.5g |
| Pomegranate Glazed Salmon Bowl | 13.5g |
| Salmon + Yogurt Dill Bowl | 12.9g |
| Salmon + Strawberry Sesame Bowl | 12.9g |
| Greek Goddess Salmon Bowl | 12.5g |
Every CAVA item, ranked
All 104 items we have for CAVA, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pineapple Apple Mint Drink | 0.0g |
| Fountain Drink | 0.0g |
| Water | 0.0g |
| Blueberry Lavender Drink (Kids 12 oz) | 0.0g |
| Blueberry Lavender Drink (Small 16 oz) | 0.0g |
| Blueberry Lavender Drink (Large 22 oz) | 0.0g |
| Cucumber Mint Lime Drink (Kids 12 oz) | 0.0g |
| Cucumber Mint Lime Drink (Small 16 oz) | 0.0g |
| Cucumber Mint Lime Drink (Large 22 oz) | 0.0g |
| Jasmine Green Tea (Kids 12 oz) | 0.0g |
| Jasmine Green Tea (Small 16 oz) | 0.0g |
| Jasmine Green Tea (Large 22 oz) | 0.0g |
| Fountain Soda (Kids 12 oz) | 0.0g |
| Fountain Soda (Small 16 oz) | 0.0g |
| Fountain Soda (Large 22 oz) | 0.0g |
| Strawberry Ginger Drink (Large 22 oz) | 0.0g |
| Classic Lemonade (Small 16 oz) | 0.0g |
| Spindrift Half Tea & Half Lemon | 0.0g |
| Unsweet Tea (Kids 12 oz) | 0.0g |
| Classic Lemonade (Large 22 oz) | 0.0g |
| Classic Lemonade (Kids 12 oz) | 0.0g |
| Spindrift Lemon | 0.0g |
| Strawberry Ginger Drink (Kids 12 oz) | 0.0g |
| Unsweet Tea (Large 22 oz) | 0.0g |
| Unsweet Tea (Small 16 oz) | 0.0g |
| Strawberry Ginger Drink (Small 16 oz) | 0.0g |
| Pomegranate Apple Drink (Kids 12 oz) | 0.0g |
| Pomegranate Apple Drink (Small 16 oz) | 0.0g |
| Pomegranate Apple Drink (Large 22 oz) | 0.0g |
| Sweet Tea (Kids 12 oz) | 0.0g |
| Sweet Tea (Small 16 oz) | 0.0g |
| Sweet Tea (Large 22 oz) | 0.0g |
| Spindrift Grapefruit | 0.0g |
| Spindrift Raspberry Lime | 0.0g |
| Kids Apple Juice | 0.0g |
| Tzatziki (side) | 0.1g |
| Kids Milk | 0.1g |
| Kids Chocolate Milk | 0.1g |
| Greyston Blondie | 0.3g |
| Greyston Brownie | 0.5g |
| Roasted Eggplant | 0.6g |
| Braised Lamb (protein) | 0.7g |
| Red Pepper Hummus | 0.7g |
| Salted Chocolate Oat Cookie | 0.7g |
| Steak (protein) | 0.8g |
| Harissa | 1.0g |
| White Bean Dip | 1.0g |
| Tzatziki | 1.0g |
| Hummus (side) | 1.1g |
| Greek Vinaigrette | 1.7g |
| Braised Beef | 2.0g |
| Roasted Chicken | 2.0g |
| Crazy Feta | 2.0g |
| Hummus | 2.0g |
| Strawberry Steak Salad | 2.2g |
| Pita Chips | 2.6g |
| Grilled Chicken (protein) | 2.6g |
| Harissa Honey Chicken (protein) | 2.6g |
| Classic Pita Chips | 2.6g |
| Lemon Herb Tahini Dressing | 2.7g |
| Grilled Chicken Bowl (greens base) | 3.0g |
| Kids Bowl | 3.0g |
| Greek Goddess Steak Salad | 3.0g |
| Harissa BBQ Pita Chips | 3.2g |
| Steak + Harissa Bowl | 3.3g |
| Side Pita | 3.5g |
| Glazed Salmon | 3.6g |
| Spiced Lamb Meatball Bowl | 4.0g |
| Grilled Chicken Pita | 4.0g |
| Lentil Avocado Bowl | 4.0g |
| BYO Greens + Grains Bowl | 4.0g |
| SuperGreens + Grilled Chicken Bowl | 4.0g |
| BYO Salad Bowl | 4.0g |
| Hummus Trio | 4.0g |
| Cinnamon Sugar Pita Chips | 4.0g |
| Kids Pita | 4.0g |
| Mini Chicken Pita | 4.0g |
| Grilled Steak Bowl (greens base) | 5.0g |
| Garlicky Chicken Shawarma Bowl | 5.0g |
| Clix Chicken Shawarma Bowl | 5.0g |
| Lemon Herb Chicken Bowl | 5.0g |
| Keto Greens + Steak Bowl | 5.0g |
| BYO Grains Bowl | 5.0g |
| Lemon Herb Chicken Pita | 5.0g |
| Build-Your-Own Pita | 5.0g |
| Spicy Lamb + Avocado Bowl | 5.1g |
| Chicken Shawarma Pita | 6.0g |
| Spicy Lamb Meatball Pita | 6.0g |
| Tahini Caesar Bowl | 7.0g |
| Greek Chicken Pita | 7.8g |
| Mini Falafel Pita | 8.0g |
| Falafel (protein) | 8.3g |
| Chicken + Rice Bowl | 8.6g |
| Greek Salad Bowl | 8.7g |
| Crispy Falafel Bowl | 9.0g |
| Falafel Veggie Pita | 9.0g |
| Steak + Feta Pita | 9.2g |
| Spicy Chicken + Avocado Pita | 9.5g |
| Harissa Avocado Bowl | 10.4g |
| Greek Goddess Salmon Bowl | 12.5g |
| Salmon + Yogurt Dill Bowl | 12.9g |
| Salmon + Strawberry Sesame Bowl | 12.9g |
| Pomegranate Glazed Salmon Bowl | 13.5g |
| Falafel Crunch Bowl | 15.5g |
Fry Oil History at CAVA
After a customer video showed the label on a Cava oil can, the company said in July 2024 that it uses pressed sunflower oil blended with its extra virgin olive oil in many recipes for consistency. Nothing changed on the menu, this was Cava putting its blend on the record. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does CAVA use seed oils?
Based on our menu research, CAVA cooks with: olive and sunflower oil (estimated). Across the 104 menu items we analyzed, it averages 3.0g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does CAVA cook with?
Our research indicates: Extra virgin olive oil blended with pressed sunflower oil: CAVA told The Daily Dot (July 2024) that it uses "pressed sunflower oil blended with our extra virgin olive oil in many of our recipes" for cold holding and cooking, and the kitchen can shown on video listed sunflower oil first. CAVA's own Nutrition and Allergen Guide names no oils, so which recipes use straight olive oil is not stated. The falafel fryer oil is not named; its printed 2 g saturated on 26 g fat (under 10%) fits straight sunflower or canola rather than an olive blend. Tahini (sesame) adds PUFA to the hummus, red pepper hummus and Lemon Herb Tahini dressing. Preparation can vary by location, so treat PUFA numbers as estimates.
Does CAVA use beef tallow?
No. Our research indicates CAVA cooks with olive and sunflower oil (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is CAVA seed oil free?
No. Our research indicates CAVA cooks with olive and sunflower oil (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at CAVA?
Steak (protein) is the lowest-PUFA item we analyzed at CAVA, at an estimated 0.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at CAVA?
Falafel Crunch Bowl is the highest-PUFA item we analyzed at CAVA, at an estimated 15.5g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where CAVA lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.