CAVA offers two lamb options: Braised Lamb (210 calories, 24g protein) and Spicy Lamb Meatballs (300 calories, 24g protein). Your total lamb bowl calories depend on your base, toppings, and dressings - ranging from 400-900+ calories. You can also use cava bowl nutrition calculator to calculate the calories, carbs and protein.
Braised Lamb: Complete Nutrition
Braised lamb is the leaner, more traditional option:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 | 11% DV (2000 cal diet) |
| Total Fat | 12g | 15% DV |
| Saturated Fat | 5g | 25% DV |
| Carbohydrates | 2g | 1% DV |
| Dietary Fiber | 1g | 4% DV |
| Sugar | 0g | 0% DV |
| Protein | 24g | 48% DV |
| Sodium | 450mg | 20% DV |
Spicy Lamb Meatballs: Complete Nutrition
Spicy lamb meatballs offer more calories and a kick of heat:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 300 | 15% DV (2000 cal diet) |
| Total Fat | 21g | 27% DV |
| Saturated Fat | 8g | 40% DV |
| Carbohydrates | 3g | 1% DV |
| Dietary Fiber | 1g | 4% DV |
| Sugar | 1g | 2% DV |
| Protein | 24g | 48% DV |
| Sodium | 680mg | 30% DV |
Braised Lamb vs Spicy Lamb Meatballs
Let's compare the two lamb options side-by-side:
| Metric | Braised Lamb | Spicy Meatballs | Difference |
|---|---|---|---|
| Calories | 210 ✅ | 300 | +90 cal |
| Protein | 24g | 24g | Same |
| Fat | 12g ✅ | 21g | +9g fat |
| Saturated Fat | 5g | 8g | +3g |
| Carbs | 2g | 3g | +1g |
| Sodium | 450mg ✅ | 680mg | +230mg |
| Cal per g Protein | 8.8 ✅ | 12.5 | +42% less efficient |
🏆 Winner: Braised Lamb
Braised lamb is the clear winner for calorie efficiency. Same protein (24g), but 90 fewer calories, 9g less fat, and 230mg less sodium. The meatballs cost you 43% more calories per gram of protein.
How Lamb Compares to Other CAVA Proteins
Where does lamb stand against chicken, steak, and other proteins?
| Protein | Calories | Protein | Fat | Cal/g Protein |
|---|---|---|---|---|
| Grilled Steak | 170 🏆 | 23g | 9g | 7.4 |
| Braised Lamb | 210 | 24g | 12g | 8.8 |
| Grilled Chicken | 250 | 28g 💪 | 13g | 8.9 |
| Harissa Honey Chicken | 260 | 26g | 14g | 10.0 |
| Spicy Lamb Meatballs | 300 | 24g | 21g | 12.5 |
| Falafel | 350 | 6g ❌ | 26g | 58.3 |
📊 Where Lamb Stands:
Braised lamb is the 2nd lowest-calorie protein after steak (170 cal). It beats chicken (250 cal) by 40 calories while delivering excellent protein (24g). Lamb meatballs are middle-of-the-pack at 300 calories.
Sample Lamb Bowl Builds (With Total Calories)
Here are realistic lamb bowl combinations from low to high calories:
🥗 Low-Calorie Lamb Bowl (420 calories)
Ingredients:
- • SuperGreens (35 cal)
- • Braised Lamb (210 cal)
- • Tomato + Cucumber (5 cal)
- • Pickled Onions (20 cal)
- • Crumbled Feta (35 cal)
- • Lemon-Herb Tahini (70 cal)
- • Pickles (5 cal)
Totals:
- • 420 calories
- • 32g protein
- • 18g carbs
- • 25g fat
✅ Great for: Weight loss, low-calorie diets, cutting
💪 Balanced Lamb Bowl (590 calories)
Ingredients:
- • Brown Rice - Half (155 cal)
- • Braised Lamb (210 cal)
- • Tomato + Cucumber (5 cal)
- • Kalamata Olives (35 cal)
- • Crumbled Feta (35 cal)
- • Hummus (50 cal)
- • Lemon-Herb Tahini (70 cal)
- • Pickles (5 cal)
Totals:
- • 590 calories
- • 36g protein
- • 44g carbs
- • 29g fat
✅ Great for: Maintenance, balanced nutrition, most people
🔥 High-Protein Lamb Bowl (740 calories)
Ingredients:
- • Black Lentils - Half (135 cal)
- • Spicy Lamb Meatballs (300 cal)
- • Tomato + Cucumber (5 cal)
- • Cabbage Slaw (35 cal)
- • Crumbled Feta (35 cal)
- • Hummus (50 cal)
- • Crazy Feta (70 cal)
- • Greek Vinaigrette (130 cal)
Totals:
- • 740 calories
- • 45g protein
- • 47g carbs
- • 42g fat
✅ Great for: Muscle building, high protein needs, bulking
⚠️ Maximum Lamb Bowl (900+ calories)
Ingredients:
- • Brown Rice - Full (310 cal)
- • Spicy Lamb Meatballs (300 cal)
- • Avocado (110 cal)
- • Cabbage Slaw (35 cal)
- • Crumbled Feta (35 cal)
- • Hummus (50 cal)
- • Crazy Feta (70 cal)
- • Greek Vinaigrette (130 cal)
Totals:
- • 940 calories
- • 47g protein
- • 76g carbs
- • 55g fat
⚠️ Very high calories - only for bulking or very active lifestyles
Which Lamb Should You Choose?
The decision between braised lamb and meatballs depends on your priorities:
✅ Choose Braised Lamb If:
- • Cutting calories: Saves 90 cal
- • Watching fat intake: 9g less fat
- • Low-sodium diet: 230mg less sodium
- • Want efficiency: Best cal-to-protein ratio (8.8)
- • Traditional taste: Classic Mediterranean lamb
- • Budget conscious: Usually cheaper
🌶️ Choose Spicy Meatballs If:
- • Love spice: More flavorful and spicy
- • Want variety: Different texture/taste
- • Not counting calories: 90 extra calories don't matter
- • Prefer meatballs: Bite-sized pieces
- • High-calorie needs: Bulking or very active
- • Trying something new: More adventurous option
Tips for Building the Perfect Lamb Bowl
Maximize flavor and nutrition with these smart strategies:
💡 Smart Lamb Bowl Strategies:
Lamb Bowl vs Chicken Bowl: Which Is Better?
Here's how lamb bowls stack up against the more popular chicken option:
| Factor | Lamb Bowl | Chicken Bowl |
|---|---|---|
| Protein Calories | 210 cal ✅ | 250 cal |
| Protein Amount | 24g | 28g ✅ |
| Fat Content | 12g | 13g |
| Flavor Profile | Rich, savory, unique | Mild, versatile |
| Price Point | Usually higher | Lower ✅ |
| Best For | Flavor seekers, variety | Max protein, budget |
🤔 The Verdict:
For protein maximization: Chicken wins with 28g vs 24g. For calorie efficiency: Lamb wins at 210 vs 250 calories. For flavor: Lamb offers a richer, more unique Mediterranean taste. Choose based on whether you prioritize max protein or calorie savings.
Common Questions About CAVA Lamb Bowls
Q: Is CAVA lamb actually lamb or is it mutton?
It's real lamb. CAVA uses authentic lamb meat, not mutton (older sheep). The braised lamb is slow-cooked to tenderness, and the meatballs are made with ground lamb and spices.
Q: Is lamb healthier than chicken at CAVA?
Both are healthy, just different. Braised lamb has fewer calories (210 vs 250) but chicken has more protein (28g vs 24g). Lamb has slightly more fat but also provides more iron and B vitamins. Neither is "healthier" - choose based on your goals.
Q: Can I get half braised lamb and half meatballs?
Usually not. Most CAVA locations charge for full protein portions and don't offer half-and-half of two different proteins. You'd need to pay for both full portions. Stick with one type or order a double protein of your favorite.
Q: How spicy are the spicy lamb meatballs?
Mild to medium spice. They have a noticeable kick but aren't overwhelming. If you're very sensitive to spice, you might find them hot, but most people find them pleasantly spicy. The heat is comparable to harissa honey chicken.
Q: Why is lamb more expensive than chicken?
Lamb costs more to source. Lamb is generally more expensive than chicken due to longer raising times, smaller production scale, and higher market prices. Despite having fewer calories than chicken, it typically costs $2-3 more per bowl.
Q: Can I build a lamb bowl under 400 calories?
Yes, easily! Use SuperGreens base (35 cal), braised lamb (210 cal), vegetables (30-50 cal), and light dressing (30-70 cal). Total: 305-365 calories. Perfect for aggressive weight loss or low-calorie diets.
The Bottom Line
CAVA lamb bowls offer excellent protein and rich Mediterranean flavor:
- 🏆 Braised lamb is the winner: 210 cal, 24g protein, excellent efficiency (8.8 cal/g)
- ✅ Lower calories than chicken: 40 calories less than grilled chicken
- 💪 Solid protein: 24g per serving supports muscle and satiety
- 🌶️ Meatballs add 90 calories: Same protein but 300 total calories
- 📊 Bowl range: 400-900+ calories depending on build
- 🥗 Versatile: Works for cutting, maintenance, or bulking
- 💡 Best value: SuperGreens + braised lamb = 245 cal with great protein
🎯 Final Verdict:
Braised lamb is an underrated protein choice at CAVA. At 210 calories with 24g protein, it's more calorie-efficient than chicken and offers rich, authentic Mediterranean flavor. Build a lamb bowl with SuperGreens and light toppings for a satisfying meal under 500 calories, or add rice and avocado for a hearty 700-800 calorie meal. Skip the meatballs unless you love spice - they cost you 90 extra calories for the same protein amount!
Build Your Perfect Lamb Bowl
Use our free calculator to create your ideal lamb bowl with precise nutrition tracking. See exactly how each ingredient affects your totals!
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