When it comes to gourmet fast-casual dining, two names consistently top the list: Sweetgreen and Cava. Both brands offer nutrient-packed bowls, fast service, and modern aesthetics—but they come from different culinary lineages. Sweetgreen focuses on seasonal salad and grain bowls, while Cava brings bold Mediterranean flavors with customizable toppings and house-made dips.
So which one actually does gourmet fast better?
We compared both across key criteria—taste, ingredients, price, speed, customization, and nutrition—to help you decide which brand best suits your lunchtime priorities.
1. Taste and Ingredient Quality
Sweetgreen
Sweetgreen is known for its clean, farm-to-table approach. Ingredients are locally sourced where possible, with an emphasis on seasonal produce, whole grains, and lean proteins.
• Best-selling bowls include the Harvest Bowl (featuring roasted sweet potatoes, apples, goat cheese, and balsamic vinaigrette) and the Chicken Pesto Parm.
• Dressings and toppings are made in-house daily, with minimal preservatives.
• Taste leans toward light, fresh, and balanced—with more subtle flavor profiles.
Cava
Cava brings bold Mediterranean flavors, offering spiced proteins, house-made dips, and pickled toppings.
• Signature items include Spicy Lamb Meatball Bowls, Harissa Honey Chicken, and a variety of dips like hummus, tzatziki, and roasted red pepper.
• Ingredients are often layered for contrast: creamy + crunchy, spicy + tangy.
• Taste is bold, zesty, and rich—ideal for those who enjoy savory, spice-forward cuisine.
Verdict:
Choose Sweetgreen if you want clean, fresh flavor. Go for Cava if you prefer complex, Mediterranean-forward tastes with a bold punch.
2. Price and Portion
Sweetgreen
• Average bowl: $11–$14
• Add-ons like avocado or extra protein can increase cost
• Portion size is moderate but filling for most
Cava
• Average bowl: $10.75–$12
• More generous portion size with included dips and toppings
• No extra charge for multiple dips or sauces
Verdict:
Cava offers more value per dollar, especially if you like building large, layered meals. Sweetgreen may feel more expensive for the same level of fullness, especially with customizations.
3. Speed and Service
Both brands emphasize efficiency and digital ordering.
Sweetgreen
• Online orders ready in 10–15 minutes
• In-store lines move steadily but can be slower during peak hours
• Order ahead via app for faster pickup
Cava
• In-store lines often move faster due to Chipotle-style assembly line
• Online pickup available through app or third-party platforms
• Easier to make on-the-fly decisions while watching your bowl get built
Verdict:
Cava tends to be faster for walk-ins due to real-time prep visibility. Sweetgreen is faster when ordering ahead.
4. Customization and Dietary Flexibility
Sweetgreen
• Custom bowls allowed, but some ingredients are seasonal or limited
• Great for clean eaters, gluten-free, keto, or Whole30 lifestyles
• Easy to build nutrient-dense, macro-balanced meals
Cava
• Extensive customization, with unlimited dips, toppings, and dressings
• Naturally accommodates vegetarian, vegan, and gluten-free diets
• Great variety of bold condiments and pickled add-ons
Verdict:
Cava excels in customization with more variety and flavor options. Sweetgreen wins for those focused on nutritional precision and cleaner ingredient lists.
5. Nutrition Stats
Sweetgreen
• Bowls average 400–700 calories
• High in fiber, moderate in protein
• Most items are low in added sugars and use whole ingredients
• Detailed nutrition and allergen info available online
Cava
• Bowls range from 600–1,000 calories, depending on base and toppings
• Higher in sodium and fat due to dips and spicy dressings
• Protein-rich options available, though balance depends on customization
• Nutrition calculator available on Cava’s website
Verdict:
Sweetgreen offers lighter, more transparent meals for calorie-conscious or clean eaters. Cava delivers more robust meals that can be heavier, especially with dips and meats.
6. Loyalty, Rewards, and Cashback
Sweetgreen
• Offers occasional discounts and app-based promos
• Gift cards available for digital purchase
• Fluz merchant: Earn cashback by purchasing Sweetgreen gift cards on Fluz
Cava
• App allows order-ahead, but no formal rewards program as of now
• Multiple dips and toppings included in base price
• Fluz merchant: Get instant cashback on Cava gift cards via Fluz
