Grill'd · Plant-Based
Garden GoodnessGrill'd calories & macros
A Grill'd Garden Goodness (Panini) has 497 calories (2,079 kJ), with 16.9 g protein, 25.0 g fat and 50.5 g carbs per serve. That is about 24% of the 8,700 kJ daily intake used on Australian food labels.
C3.4 g protein per 100 kcal - average protein density on Macro Menu's S to F scale
Open in the Macro Menu appAll Grill'd items
Full nutrition (Panini)
| Per serve | Amount |
|---|---|
| Energy | 2,079 kJ (497 kcal) |
| Protein | 16.9 g |
| Fat, total | 25.0 g |
| - saturated | 2.8 g |
| Carbohydrate | 50.5 g |
| - sugars | 15.1 g |
| Sodium | 889 mg |
As published by Grill'd.
Garden Goodness sizes and options
| Option | kcal | kJ | Protein g | Fat g | Carbs g | Sat fat g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|---|
| Panini | 497 | 2,079 | 16.9 | 25.0 | 50.5 | 2.8 | 15.1 | 889 |
| Traditional | 488 | 2,042 | 16.5 | 24.5 | 49.6 | 2.9 | 15.1 | 855 |
| SuperBun | 664 | 2,778 | 26.9 | 33.1 | 34.0 | 4.6 | 16.4 | 734 |
| Gluten Free | 581 | 2,431 | 14.7 | 28.9 | 61.9 | 7.0 | 17.1 | 897 |
| No Bun | 320 | 1,339 | 11.2 | 19.9 | 27.0 | 2.3 | 14.1 | 627 |
Lowest: No Bun at 320 kcal. Highest: SuperBun at 664 kcal - a 344 kcal spread.
Customise it: what swaps change
Per-serve totals after a common change. Modifier figures are Macro Menu estimates unless Grill'd publishes the component itself.
| Change | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| As sold | 497 | 2,079 | 16.9 | 25.0 | 50.5 |
| No Mayo / Sauce (-152 kcal) | 345 | 1,443 | 16.4 | 9.0 | 48.3 |
| No Cheese (-70 kcal) | 427 | 1,787 | 12.9 | 19.0 | 50.5 |
| No Tomato (-9 kcal) | 488 | 2,042 | 16.5 | 25.0 | 48.6 |
| No Spanish Onion (-4 kcal) | 493 | 2,063 | 16.8 | 25.0 | 49.6 |
How it compares with other Grill'd plant-based
Of the 6 plant-based on the Grill'd menu, Garden Goodness ranks 5th of 6 for protein and is the 3rd lowest in calories. The category average is 508 kcal, so this one is below average by 11 kcal.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Beyond Mustard & Pickled! (5 options) | 418 | 1,749 | 24.5 | 17.8 | 36.4 |
| Vegan Beyond Mustard & Pickled! (5 options) | 461 | 1,929 | 24.7 | 18.4 | 47.8 |
| Garden Goodness (5 options) | 497 | 2,079 | 16.9 | 25.0 | 50.5 |
| Vegan Garden Goodness (5 options) | 535 | 2,238 | 12.2 | 28.4 | 53.2 |
| Beyond Garden Goodness (5 options) | 545 | 2,280 | 25.1 | 29.5 | 42.5 |
| Vegan Beyond Garden Goodness (5 options) | 593 | 2,481 | 25.6 | 30.4 | 54.3 |
Sorted by calories, showing the items either side of this one. See every Grill'd plant-based item.
Quick answers
How many calories are in a Grill'd Garden Goodness?
Garden Goodness at Grill'd ranges from 320 to 664 calories depending on the option. The Panini is 497 kcal (2,079 kJ).
How much protein is in Grill'd's Garden Goodness?
16.9 g of protein in the Panini, which works out to 3.4 g per 100 kcal - rated C (average) for protein density on Macro Menu.
How many kJ is that?
2,079 kJ. Australian menus list kilojoules; divide by 4.184 to get calories. 2,079 kJ is roughly 24% of an 8,700 kJ day.
Is it a lower-calorie choice at Grill'd?
Within Grill'd plant-based it is the 3rd lowest of 6. The lowest-calorie option in that category is Beyond Mustard & Pickled! at 418 kcal, and the highest-protein is Vegan Beyond Garden Goodness with 25.6 g.
More Grill'd plant-based
Vegan Beyond Mustard & Pickled!461 kcal · 24.7 g protein
Vegan Garden Goodness535 kcal · 12.2 g protein
Beyond Garden Goodness545 kcal · 25.1 g protein
Beyond Mustard & Pickled!418 kcal · 24.5 g protein
Vegan Beyond Garden Goodness593 kcal · 25.6 g proteinGrill'd full menuHighest protein at Grill'dLowest calorie at Grill'dOther restaurants
Source: Grill'd's own ordering API - the same menu feed their app uses, per-bun tables included (api.digital.grilld.com.au), per serve as sold. Last checked against the live menu on 11 September 2026. Every source.