How Many Calories Are in Hummus and Tzatziki?

CAVA Nutrition Calculator: The Short Answer

The Full Breakdown: What Is in the Hummus + Tzatziki?

The full profile of the Hummus + Tzatziki at CAVA: 80 calories, 4g of protein, 5g of carbohydrates, 5g of fat, 1g of fibre, 2g of sugar and 175mg of sodium. Against a 2,000-calorie reference day, that is 4% of the day's calories, 8% of the sodium guideline and 4% of the 50g sugar daily value — which is why the same item can be a light choice in one day and the whole budget in another.

Where those calories sit matters as much as the total. Protein contributes 16 of them, carbohydrate 20 and fat 45 — so the Hummus + Tzatziki is a fat-led item, which is why smaller portions of it still satisfy. That split, not the headline number alone, is what decides how long the meal keeps you full.

How Does It Compare With the Rest of the CAVA Menu?

One number means little without the menu around it. The table below lines the Hummus + Tzatziki up against the lightest item at CAVA, the highest-protein item, the best protein-per-calorie pick and the heaviest item on the menu.

For context, the CAVA Nutrition Calculator tracks 41 items, and the average one runs about 132 calories. 35 of them come in under 300 calories and 41 under 500, while the heaviest — the Falafel — reaches 350. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.

What Pushes the Number Up (and How to Pull It Down)?

At CAVA, the headline item is rarely the whole story: size upgrades, sauces, cheese and the side you add by habit regularly contribute as much as the main itself. The menu's own extremes prove the point — the same kitchen produces the Tomato & Cucumber at 10 calories and the Falafel at 350. The gap between a light visit and a heavy one is almost never the restaurant; it is two or three quiet additions.

The reliable defence is to decide the extras on purpose. Keep one rich addition — a sauce, a cheese, a dessert — rather than stacking them, and let high-volume, low-calorie items do the filling: the Black Lentils leads this menu for fibre at 15g, and fibre is what makes a lighter order still feel like a meal three hours later.

• Lightest item on the menu: Tomato & Cucumber — 10 calories
• Heaviest item on the menu: Falafel — 350 calories
• Best protein per calorie: Baby Spinach — 15g per 100 calories
• Items under 300 calories here: 35 of 41

What About the Sodium and Sugar?

Calories get the attention, but at CAVA the quieter numbers deserve a look. The saltiest item on the menu, the Falafel, carries 810mg of sodium — 35% of the full day's 2,300mg guideline in a single item — while the least salty, the Tomato & Cucumber, carries just 0mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.

Sugar is more concentrated. The Sweet Potato & Chickpea holds 7g — the most on this menu, though within a day's suggested limits on its own — while most savoury items sit in single digits. The practical rule: check the drink and dessert line first, because that is where the sugar in a CAVA order almost always lives.

How Does This Fit the Rest of Your Day?

No CAVA order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the CAVA Nutrition Calculator runs about 132 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.

The pattern that works for most people is asymmetry. On a day when CAVA is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Sweet Potato & Chickpea (7g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, CAVA can be the light one instead — the Tomato & Cucumber at 10 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.

• Menu average: ~132 calories per item across 41 tracked items
• Lightest anchor: Tomato & Cucumber — 10 calories
• Best protein per calorie: Baby Spinach — 15g per 100 cal
• Fibre leader: Black Lentils — 15g, against a 28g daily target
• Salt ceiling to watch: Falafel — 810mg in one item

The Bottom Line

Hummus and Tzatziki together come to 80 calories at CAVA. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the CAVA Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.

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