Grill’d Calories 2024: The 12 Lowest-Calorie Burger Choices to Order

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Counting calories and wondering what to order at Grill’d we know the answer. Our guide to the lowest calorie options at Grill’d helps you make your choice, no willpower required. And we’ve also got your back if you’re trying to make your diet healthier like reducing fat and salt as well.

There are a lot of good burgers in Australia, but if you want a ‘healthy’ burger, you take yourself off to Grill’d. They pride themselves on their natural ingredients – there are no artificial colours, flavours or preservatives in any of their own brand burgers. and they, have all sorts of healthy additions in their range – low-carb buns, sweet potato fries, burgers made from mushrooms and Impossible patties.

But, what if, among all that health, you’re interested in the lowest calorie options in Grill’d. and can’t face trying to work out the calories from the kilojoules while standing in a queue. Our guide to Grill’d calories does the hard work for you…

Illustration of three servings of burgers and fries. a mint green oval above them reads 'Best Low Calorie Choices at Grill'd'

This piece was first written Sept 2020. You’re reading the update as of January 4th 2023.

What’s The Absolute Lowest Calorie Burger in Grill’d

There are a lot of burgers to choose from on the Grill’d menu but, overall, the absolute lowest-calorie burger in Grill’d is the chicken-based Hot Bird at 428 calories (1800kj).

Now, this might surprise you if you were simply reading the menu as it has sour cream in it – and that’s not normally associated with low-calorie anything – that’s why I love doing these posts, there’s always something that surprises me.

As I update this in Jan 2024, there is currently also one other, slightly lower-calorie burger on the menu. It’s from the promotional Barty Burger range. The Ash Says Barty Burger has just 416 calories (1750kj)

The 10 Next Best Low-Calorie Grill’d Choices

Now, what if you don’t want a chicken burger – then what are the next 10 the lowest calorie options for you in Grill’d?

BurgerCalories
HFC Chipotle480 (2020kj)
HFC483 (2030kj)
Sweet Chilli Chicken485 (2040kj)
Garden Goodness490 (2060kj)
Impossible Simply Grilled492 (2070kj)
Vegan Impossible Simply Grilled500 (2100kj)
Simon Says504 (2120kj)
HFC Blat511 (2150kj)
Gamechanger Mustard and Pickle526 (2210kj)
Mustard and Pickle526 (2210kj)

Lowest Calorie Side Dish in Grill’d

If you want a little something extra with your meal, then pick the Saltbush Onion Rings – they have just 164 calories (689 kj) in a serving for one.

If it’s not a meal without fries, then you’re going to want to reach for the Sweet Potato Chips at 236 calories a serving for one (992kj).

There’s a fairly hefty saving between these and the normal fries. even a snack portion of the normal chips is 330 calories (1390kj).

If like me, chips of any kind do not come without dip, your best choice is the Tomato Relish Chip Dip at 35 calories (150kj).

Other Healthy Options at Grill’d

The above is probably all you need to know you’re just looking for the lowest calorie Grill’d choices, but what if you’re also watching other things about your diet, like salt or fat – or, trying to avoid gluten, what should you order?

The Lowest Calorie, Lowest Fat Choice at Grill’d

You’re going to want to order the Sweet Chilli Chicken which has just 485 calories and 2.2g of saturated fat per burger.

(Image Grill’d. Used with permission)

The Lowest Sodium, Lowest Calorie Choice at Grill’d

Another vote for the Sweet Chilli Chicken which also has the least sodium of the Grill’d full-size burgers. 560mg.

The Lowest Calorie Choice for Vegetarians/Vegans

There are quite a few lower-calorie veggie and vegan burger options at Grill’d which, having done a lot of these posts from Australia, the US and the UK is quite unusual.

The absolute lowest calorie choice for both vegetarians and vegans at Grill’d though is the Garden Goodness which has 490 calories.

The Lowest Calorie Gluten-Free Choice

Picking the gluten-free bun at Grill’d does add a fair amount of calories – the Hot Bird increases from 429 calories to 604 calories. However, choosing the Grill’d Super Low Carb bun, which is also gluten-free and increases the calories in the Hot Bird to just 469.

Do note though, while Grill’d does offer specific gluten-free options, they can’t completely rule out the risk of cross-contamination so if you have coeliac disease, please use your normal levels of judgement as to whether it’s okay for you to eat in Grill’d.

6 Other Questions About Eating Well at Grill’d

Because there are lots of ways to make healthy choices at Grill’d you might have a few questions over and above the lowest calorie options – and here’s where we’ll answer them.

What’s the Grill’d Low Carb SuperBun?

All of Grill’d’s buns aim to be low sugar, but their special Low Carb Superbun takes things to another level and the company claims that most of their burgers ordered on a low-carb bun will contain fewer carbs than the average sushi roll.

It’s made from almond meal, eggs, coconut cream, honey, tapioca flour and psyllium husk, and it contains fewer than 9g of carbs per 100g of bun.

The Grill’d team also told me ‘Our nutrition reports also confirm it to be a good source of magnesium, calcium, phosphorus and iron while also providing 100% of your daily needs for vitamin E!’

How Many Calories in a Grill’d Low Carb Bun?

When I first wrote this post I couldn’t find an exact number for the low-carb bun calories or how many calories you save (or gain) when swapping to a Low-carb bun from a traditional bun on their website.

Selection of Grill'd burgers
Image: Grill’d. Used with permission

But now, that option comes in the menu itself (well-done guys) – and it seems that a Grill’d Low Carb Bun contains 199 calories (840kj)

You can now see exactly what difference changing your bun makes or how picking a traditional bun vs a panini might affect calories… and here’s the answer

Traditional Bun vs Panini vs Superbun

Bread TypeCalorie Change
Traditional Bun159 calories (670kj)
Swapping to a PaniniAdds 2.5 calories (10kj)
Swapping to a Low Carb SuperbunAdds 40 calories (170kj)
Swapping to a Gluten-Free BunAdds 176 calories (740kj)

How Many Carbs In a Grill’d Low Carb Bun?

This information isn’t available on the website, you have to do a little bit of maths to guesstimate it.

Basically, a ‘naked’ Simply Grill’d burger has 9g of carbs in it. If you add a Low-Carb Bun this goes up to 11.4g – which, logic would dictate, means that the Low-Carb Super Bun has 2.4g of carbs in it.

Compare that to the 36g of carbs that’s in the burger with a traditional bun and it’s a pretty hefty saving.

Can You Go Keto at Grill’d?

Yes… in fact, they give you a how-to guide suggesting that ordering either a Chicken or Wagyu burger with the low-carb bun fits into a keto diet – or, you can ask for any of the burgers without any bun at all which also fits the bill.

Also, watch out for higher sugar add-ons like carrot or beetroot in whichever ready-made burger you choose. You might want to build your own burger and choose the less carby/sugary add-ons.

Is Grill’d Fodmap-Friendly?

They cover this in their menu suggestions – they recommend a gluten-free bun with a Chicken or Waguy patty – also remember to check the other ingredients. You can ask for things like onions to be left off if they’re on your no-go list.

Why is The Healthy Fried Chicken Healthy?

It’s because it’s fried in olive oil which lowers the saturated fat.

Now if you spend a lot of time on health social media that might freak you out as some people say you shouldn’t fry in olive oil – those people are talking nonsense!

As dietician Angela Dowden explained when we wrote the book The Macro Method together, ‘oil that is good for cooking has few double bonds and few fatty acids – and olive oil ticks both of those boxes.’ Admittedly, extra virgin oil has a lower smoke point than non-virgin which would be better to fry with, but, the basic point still stands.

So there you have it. Our guide to Grill’d calories and the lowest calorie choices you can make as the menu stands in January 2024. Did we miss anything? Make a note in the comments if we did and we’ll try and find out the answer for you.

What to Read Next

If you liked this, you might also like our guide to what to order in some other Australian chains.

If Mad Mex is your favourite then our guide to calories in Mad Mex is where you’ll find the best choices to order there.

If you’re more of a Guzman y Gomez fan, that’s okay, we’re a big fan of them to and so we decided to check out the choices there too. Find the Guzman y Gomez calorie guide here.

Lastly, we couldn’t forget the other Mexican chain – Zambrero. Can you tell we like Mexican around these parts. Find the quick guide to what to order in Zambrero if you’re watching your calories here.


Who is The Wellness Nerd?

My name is Helen Foster, and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail, and more. I have also written 16 books on health and nutrition.

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