Cafesano Nutrition Info shows that their food is fresh and healthy with options like grilled meat, wraps and salads. It is a good choice if you want tasty meals that are better for you.
Keep reading — we are just getting started on everything you need to know about Cafesano Nutrition Info!
Why Cafesano Appeals to Healthy Eaters?
Let’s start with what sets Cafesano apart:
- Mediterranean ingredients (think olive oil, garlic, legumes, fish and whole grains)
- Grilled proteins over fried
- Tons of fresh herbs, citrus and spices for flavor—without the need for heavy sauces
- Vegetarian, vegan and gluten-free options
Eating at Cafesano does not feel like a compromise. You get a big flavor with clean ingredients.
Cafesano Nutritional Breakdown (Extended Table)
Let’s dive deeper into their popular dishes with estimated nutrition values. While exact numbers may vary this table gives a solid baseline for your meal planning.
| Menu Item | Calories | Protein (g) | Carbs (g) | Fat (g) | Sodium (mg) | Key Highlights |
| Grilled Chicken Piadina | 520 | 38 | 34 | 26 | 820 | Great protein-to-carb ratio |
| Hummus & Pita Plate | 480 | 12 | 58 | 22 | 750 | High-fiber and plant-based |
| Quinoa Salad with Shrimp | 430 | 28 | 37 | 18 | 670 | Omega-3s + lean protein |
| Chicken Kabob Platter | 670 | 42 | 40 | 32 | 900 | Balanced meal—protein, carb, veg |
| Falafel Wrap | 600 | 20 | 65 | 28 | 980 | Vegan option, higher in carbs |
| Tomato Basil Pasta | 700 | 16 | 85 | 25 | 1000 | Comfort food, best shared or halved |
| Salmon Kabob Platter | 740 | 44 | 36 | 36 | 880 | Healthy fats, anti-inflammatory benefits |
| Mediterranean Chicken Salad | 450 | 38 | 18 | 22 | 720 | Low-carb and keto-friendly |
| Lentil Soup (Cup) | 210 | 12 | 25 | 6 | 500 | Filling and fiber-rich |
| Tzatziki Sauce (2 oz) | 80 | 3 | 2 | 7 | 160 | Use sparingly for flavor boost |
Best Choices Based on Your Dietary Goals
Depending on your nutrition goals, here are some Cafesano menu suggestions:
For Weight Loss
- Lentil Soup + Side Salad (under 350 calories)
- Quinoa Salad with Grilled Chicken (approx. 470 calories)
- Mediterranean Chicken Salad with Dressing on Side
For Muscle Gain
- Chicken Kabob Platter with Quinoa
- Salmon Kabob Platter (healthy fats + protein)
- Add extra tzatziki or hummus for healthy calories
For Brain Health (Omega-3 & Antioxidants)
- Salmon Kabob Platter
- Quinoa Salad with Shrimp
- Tomato Basil Pasta + Side Spinach Salad
For Gluten-Free Diets
- All kabob platters (request without pita)
- Quinoa salads
- Lentil Soup
- Tzatziki and hummus (watch for cross-contamination)
For Vegetarians/Vegans
- Falafel Wrap (vegan)
- Hummus & Pita Plate
- Lentil Soup
- Quinoa Salad (omit cheese if vegan)
Portion Control Tips at Cafesano
Even healthy food can add up fast. Here are ways to stay on track:
- Split your entrée: Kabob platters and pasta dishes are large.
- Ask for half portions: Great for pasta or salad orders.
- Go easy on sauces: Tzatziki, dressings, and hummus are nutritious but calorie-dense.
- Avoid double carbs: For example, skip both pita and rice in one meal.
Hidden Nutrition Traps to Watch Out For
Even at health-forward restaurants like Cafesano, some items may sneak in unwanted calories or sodium.
Sauces & Dressings
They are delicious but often loaded with hidden sodium or fats. Ask for them on the side and use them sparingly.
Wraps & Breads
Flatbreads, pitas and wraps add refined carbs. Consider substituting with a salad base or quinoa.
Cheese Add-Ons
A sprinkle is fine but larger servings can double the fat content of a meal.
Sample Healthy Day of Eating at Cafesano
Here is what a full day’s worth of healthy Cafesano meals could look like for someone sticking to ~1,800–2,000 calories.
| Meal | Menu Choice | Calories |
| Breakfast | (Not served at Cafesano—use at-home options) | – |
| Lunch | Quinoa Salad with Grilled Chicken | 470 |
| Snack | Cup of Lentil Soup + Small Pita | 280 |
| Dinner | Salmon Kabob Platter with Grilled Veggies | 740 |
| Dessert | Shared piece of Baklava | 180 |
| Total | 1,670 |
Plenty of room for a drink or small appetizer.
Beverage Breakdown
Here is what to know about your drink choices:
| Drink | Calories (avg) | Notes |
| Unsweetened Iced Tea | 0 | Best low-calorie pick |
| Lemonade | 150–200 | Refreshing but sugary |
| House-made Smoothies | 250–350 | Check ingredients—some are high in sugar |
| Sparkling Water | 0 | Excellent hydration choice |
| Wine (5 oz) | 120 | Enjoy in moderation |
Sodium Watch: What to Consider?
Mediterranean food can be high in sodium, especially due to:
- Olives
- Cheese (especially feta)
- Dressings and sauces
- Cured meats or seasoned kabobs
Tip: If you are managing blood pressure or sodium sensitivity, ask for lower-salt prep or request sauces on the side.
Is Cafesano Keto-Friendly?
Absolutely. Cafesano’s focus on proteins and veggies makes it easy to stick to keto with a few modifications:
- Skip rice, pita and wraps
- Double up on grilled meat or fish
- Opt for salads with olive oil & lemon
- Add hummus in small amounts (moderate carbs)
Keto-friendly picks:
- Mediterranean Chicken Salad (no croutons)
- Chicken or Salmon Kabob Platter (no rice)
- Side grilled veggies + tzatziki
Clean Eating at Cafesano: Yes or No?
Yes! If you follow a clean eating approach that emphasizes whole unprocessed foods Cafesano is a solid option. Their dishes are:
- Cooked fresh
- Free from artificial preservatives
- Made with herbs, garlic, lemon, olive oil, and spices
The key is customization—build your own balanced meal based on clean protein, veggies and a light dressing.
FAQ’s
1. Does Cafesano share allergy info?
Yes, Cafesano can tell you what dishes contain common allergens like dairy, nuts, or gluten. Just ask a staff member before you order.
2. Are Cafesano’s ingredients organic?
Not always. Cafesano uses fresh ingredients, but they don’t claim everything is organic or locally grown.
3. Can I eat low-sodium at Cafesano?
Yes! You can ask for grilled meats, skip the sauces or cheese, and choose fresh veggies to keep your meal lower in salt.
4. How many calories are in Cafesano desserts?
Desserts like baklava usually have about 180–250 calories per piece. They’re sweet and best in small amounts.
5. Is Cafesano healthier than other fast food?
Yes. Cafesano offers grilled meats, fresh salads, and Mediterranean flavors, which are often healthier than burgers or fried food.
Conclusion:
Cafesano makes it easy to enjoy tasty food that’s also good for you. With fresh ingredients, healthy choices, and lots of flavor, it’s a smart pick for anyone watching their diet. Whether you are counting calories or just eating better, Cafesano has something delicious waiting for you.