CAVA's Greek Salad is a Mediterranean classic, but how many calories does it really have? The answer: anywhere from 200 to 600+ calories depending on what you include. Here's everything you need to know.
What Makes a Greek Salad "Greek"?
A traditional Greek salad (Horiatiki) contains:
- Fresh vegetables: Tomatoes, cucumbers, red onions
- Olives: Typically Kalamata olives
- Feta cheese: Authentic Greek feta
- Olive oil dressing: Simple extra virgin olive oil
- Herbs: Oregano, sometimes fresh herbs
At Galiotos, you can build your own version using their cava calculator. Let's break down the calories.
Base Greek Salad Components & Calories
| Ingredient | Calories | Protein | Fat |
|---|---|---|---|
| SuperGreens (base) | 35 | 3g | 0g |
| Tomato + Cucumber | 5 | 0g | 0g |
| Pickled Onions | 20 | 0g | 0g |
| Kalamata Olives | 50 | 0g | 5g |
| Crumbled Feta | 35 | 3g | 3g |
| Greek Vinaigrette | 130 | 0g | 14g |
| TOTAL (without protein) | 275 | 6g | 22g |
💡 Key Insight:
A basic Greek salad at CAVA is only 275 calories—and that's WITH dressing! Most of those calories come from the healthy fats in the vinaigrette and olives.
Complete Greek Salad Recipes (with Protein)
🥗 Light Greek Salad (425 calories)
Best for: Weight loss, light meal
Ingredients:
- • SuperGreens (35 cal)
- • Grilled Chicken (250 cal)
- • Tomato + Cucumber (5 cal)
- • Pickled Onions (20 cal)
- • Kalamata Olives (50 cal)
- • Crumbled Feta (35 cal)
- • Lemon Herb Tahini (30 cal) - lighter option
Nutrition:
- • 425 calories
- • 34g protein
- • 10g carbs
- • 29g fat
✅ High protein, low carb, Mediterranean-approved!
⭐ Classic Greek Salad (525 calories)
Best for: Most people, authentic taste
Ingredients:
- • SuperGreens (35 cal)
- • Grilled Chicken (250 cal)
- • Tomato + Cucumber (5 cal)
- • Pickled Onions (20 cal)
- • Kalamata Olives (50 cal)
- • Crumbled Feta (35 cal)
- • Greek Vinaigrette (130 cal)
Nutrition:
- • 525 calories
- • 34g protein
- • 12g carbs
- • 37g fat
⭐ Most authentic Mediterranean flavor profile
💪 Hearty Greek Salad (635 calories)
Best for: Extra protein, very satisfying
Ingredients:
- • SuperGreens (35 cal)
- • Grilled Chicken (250 cal)
- • Tomato + Cucumber (5 cal)
- • Pickled Onions (20 cal)
- • Kalamata Olives (50 cal)
- • Avocado (110 cal) - extra healthy fats
- • Crumbled Feta (35 cal)
- • Greek Vinaigrette (130 cal)
Nutrition:
- • 635 calories
- • 34g protein
- • 19g carbs
- • 48g fat
💪 Great for active lifestyles, loaded with healthy fats
How Dressing Changes Everything
The dressing is the biggest calorie variable in any Greek salad. Here's how different CAVA dressings compare:
Lightest option - tangy & fresh
Light but flavorful
Most authentic Greek flavor
⚠️ Calorie Impact:
Swapping Greek Vinaigrette (130 cal) for Yogurt Dill (30 cal) saves you 100 calories while keeping great flavor. That's nearly 20% of your total salad calories!
Greek Salad vs Other CAVA Bowls
How does a Greek salad compare to other popular CAVA options?
| Bowl Type | Calories | Protein | Best For |
|---|---|---|---|
| Greek Salad (Classic) | 525 | 34g | Low carb, Mediterranean diet |
| Chicken Bowl (Rice) | 700 | 37g | Higher carbs, energy |
| Harissa Avocado Bowl | 830 | 41g | High fat, hearty |
Pro Tips for the Perfect Greek Salad
✅ Do This:
- • Use SuperGreens or Arugula as base
- • Add grilled chicken for protein
- • Don't skip the feta - it's traditional!
- • Kalamata olives add authentic flavor
- • Greek vinaigrette is worth the calories
❌ Avoid This:
- • Using rice as base (not authentic)
- • Skipping protein (need satiety)
- • Too much dressing (drowns flavors)
- • Adding pita crisps (extra 70 cal)
- • Using garlic dressing (wrong flavor profile)
Is a Greek Salad Healthy?
Absolutely! Greek salads are one of the healthiest options at CAVA:
✅ Health Benefits:
- ✅ Mediterranean Diet: Heart-healthy eating pattern
- ✅ Low Carb: Only 10-20g carbs total
- ✅ High Protein: 30-40g keeps you full
- ✅ Healthy Fats: Olive oil, olives, avocado
- ✅ Nutrient Dense: Vitamins, minerals, antioxidants
- ✅ Low Sugar: Minimal added sugars
Customize for Your Goals
Weight Loss (400-500 cal)
Use light dressing (yogurt dill), skip avocado, add extra veggies
Maintenance (500-600 cal)
Classic version with Greek vinaigrette, perfect balance
Muscle Building (600-700 cal)
Add avocado, extra feta, double protein if needed
Keto/Low Carb
Perfect as-is! Greek salad is naturally low carb (10-20g)
The Verdict
A CAVA Greek Salad is a nutritious, satisfying meal that perfectly embodies Mediterranean eating:
- Calorie Range: 400-650 calories (easily customizable)
- High Protein: 30-40g keeps you full for hours
- Healthy Fats: Olive oil and olives support heart health
- Low Carb: Great for blood sugar control
- Fresh & Flavorful: Authentic Mediterranean taste
💡 Final Tip:
Greek salad is one of the few meals that's healthy, delicious, AND authentic. Unlike many "health food" options, this is exactly what people in Mediterranean countries eat daily—and they have some of the longest lifespans in the world!
Build Your Perfect Greek Salad
Use our calculator to customize your Greek salad with exact nutrition tracking. See how each ingredient affects your macros!
Try the Calculator