CAVA Seed Oil Report Card
Based on our menu research, CAVA cooks with: Olive oil (primary cooking oil for proteins, vegetables, dips; the only oil CAVA names anywhere on its site is the olive oil in its Crazy Feta); canola/vegetable oil blend for falafel frying (the June 2026 Nutrition and Allergen Guide prints 2 g saturated on 26 g fat for the falafel, a 7.7% canola signature, and 7.5% on the Garlic Dressing); tahini (sesame) contributes PUFA in spreads and the lemon herb tahini dressing. The Greek Vinaigrette prints 2 g saturated on 14 g fat (14.3%), which fits olive oil rather than the grapeseed oil previously assumed. CAVA publishes no oil statement of its own.. Across the 75 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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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 |
|---|---|
| Greyston Blondie | 0.3g |
| Roasted Eggplant | 0.6g |
| Braised Lamb (protein) | 0.7g |
| Red Pepper Hummus | 0.7g |
| Steak (protein) | 0.8g |
What to Avoid at CAVA
| Item | PUFA |
|---|---|
| Falafel Crunch Bowl | 15.5g |
| Harissa Avocado Bowl | 10.4g |
| Spicy Chicken + Avocado Pita | 9.5g |
| Steak + Feta Pita | 9.2g |
| Crispy Falafel Bowl | 9.0g |
Every CAVA item, ranked
All 75 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 (Large 22 oz) | 0.0g |
| Jasmine Green Tea (Kids 12 oz) | 0.0g |
| Fountain Soda (Large 22 oz) | 0.0g |
| Cucumber Mint Lime Drink (Large 22 oz) | 0.0g |
| Cucumber Mint Lime Drink (Kids 12 oz) | 0.0g |
| Fountain Soda (Kids 12 oz) | 0.0g |
| Blueberry Lavender Drink (Kids 12 oz) | 0.0g |
| Jasmine Green Tea (Small 16 oz) | 0.0g |
| Jasmine Green Tea (Large 22 oz) | 0.0g |
| Blueberry Lavender Drink (Small 16 oz) | 0.0g |
| Cucumber Mint Lime Drink (Small 16 oz) | 0.0g |
| Fountain Soda (Small 16 oz) | 0.0g |
| Tzatziki (side) | 0.1g |
| Kids 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 |
| 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 |
| Steak + Harissa Bowl | 3.3g |
| 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 |
| BYO Salad Bowl | 4.0g |
| Mini Chicken Pita | 4.0g |
| Cinnamon Sugar Pita Chips | 4.0g |
| Hummus Trio | 4.0g |
| Kids Pita | 4.0g |
| SuperGreens + Grilled Chicken Bowl | 4.0g |
| Grilled Steak Bowl (greens base) | 5.0g |
| Clix Chicken Shawarma Bowl | 5.0g |
| Keto Greens + Steak Bowl | 5.0g |
| Garlicky Chicken Shawarma Bowl | 5.0g |
| Build-Your-Own Pita | 5.0g |
| Lemon Herb Chicken Pita | 5.0g |
| BYO Grains Bowl | 5.0g |
| Lemon Herb Chicken Bowl | 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 |
| 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 oil (primary cooking oil for proteins, vegetables, dips; the only oil CAVA names anywhere on its site is the olive oil in its Crazy Feta); canola/vegetable oil blend for falafel frying (the June 2026 Nutrition and Allergen Guide prints 2 g saturated on 26 g fat for the falafel, a 7.7% canola signature, and 7.5% on the Garlic Dressing); tahini (sesame) contributes PUFA in spreads and the lemon herb tahini dressing. The Greek Vinaigrette prints 2 g saturated on 14 g fat (14.3%), which fits olive oil rather than the grapeseed oil previously assumed. CAVA publishes no oil statement of its own.. Across the 75 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does CAVA cook with?
Our research indicates: Olive oil (primary cooking oil for proteins, vegetables, dips; the only oil CAVA names anywhere on its site is the olive oil in its Crazy Feta); canola/vegetable oil blend for falafel frying (the June 2026 Nutrition and Allergen Guide prints 2 g saturated on 26 g fat for the falafel, a 7.7% canola signature, and 7.5% on the Garlic Dressing); tahini (sesame) contributes PUFA in spreads and the lemon herb tahini dressing. The Greek Vinaigrette prints 2 g saturated on 14 g fat (14.3%), which fits olive oil rather than the grapeseed oil previously assumed. CAVA publishes no oil statement of its own.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does CAVA use beef tallow?
No. Our research indicates CAVA cooks with Olive oil (primary cooking oil for proteins, vegetables, dips; the only oil CAVA names anywhere on its site is the olive oil in its Crazy Feta); canola/vegetable oil blend for falafel frying (the June 2026 Nutrition and Allergen Guide prints 2 g saturated on 26 g fat for the falafel, a 7.7% canola signature, and 7.5% on the Garlic Dressing); tahini (sesame) contributes PUFA in spreads and the lemon herb tahini dressing. The Greek Vinaigrette prints 2 g saturated on 14 g fat (14.3%), which fits olive oil rather than the grapeseed oil previously assumed. CAVA publishes no oil statement of its own., 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 oil (primary cooking oil for proteins, vegetables, dips; the only oil CAVA names anywhere on its site is the olive oil in its Crazy Feta); canola/vegetable oil blend for falafel frying (the June 2026 Nutrition and Allergen Guide prints 2 g saturated on 26 g fat for the falafel, a 7.7% canola signature, and 7.5% on the Garlic Dressing); tahini (sesame) contributes PUFA in spreads and the lemon herb tahini dressing. The Greek Vinaigrette prints 2 g saturated on 14 g fat (14.3%), which fits olive oil rather than the grapeseed oil previously assumed. CAVA publishes no oil statement of its own., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at CAVA?
Greyston Blondie is the lowest-PUFA item we analyzed at CAVA, at an estimated 0.3g 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.