Grill'd · Chicken & HFC Burgers
Zen HenGrill'd calories & macros
A Grill'd Zen Hen (Panini) has 497 calories (2,079 kJ), with 43.1 g protein, 19.9 g fat and 32.5 g carbs per serve. That is about 24% of the 8,700 kJ daily intake used on Australian food labels.
S8.7 g protein per 100 kcal - elite 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 | 43.1 g |
| Fat, total | 19.9 g |
| - saturated | 2.8 g |
| Carbohydrate | 32.5 g |
| - sugars | 8.3 g |
| Sodium | 575 mg |
As published by Grill'd.
Zen Hen sizes and options
| Option | kcal | kJ | Protein g | Fat g | Carbs g | Sat fat g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|---|
| Panini | 497 | 2,079 | 43.1 | 19.9 | 32.5 | 2.8 | 8.3 | 575 |
| Traditional | 488 | 2,042 | 42.7 | 19.4 | 31.6 | 2.9 | 8.3 | 541 |
| SuperBun | 664 | 2,778 | 53.1 | 28.0 | 16.0 | 4.6 | 9.6 | 420 |
| Gluten Free | 581 | 2,431 | 40.9 | 23.8 | 43.9 | 7.0 | 10.3 | 583 |
| No Bun | 320 | 1,339 | 37.4 | 14.8 | 9.0 | 2.3 | 7.3 | 313 |
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 | 43.1 | 19.9 | 32.5 |
| No Mayo / Sauce (-152 kcal) | 345 | 1,443 | 42.6 | 3.9 | 30.3 |
| No Tomato (-9 kcal) | 488 | 2,042 | 42.7 | 19.9 | 30.6 |
| No Spanish Onion (-4 kcal) | 493 | 2,063 | 43.0 | 19.9 | 31.6 |
How it compares with other Grill'd chicken & hfc burgers
Of the 14 chicken & hfc burgers on the Grill'd menu, Zen Hen ranks 9th of 14 for protein and is the 4th lowest in calories. The category average is 574 kcal, so this one is below average by 77 kcal.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| HotBird (5 options) | 402 | 1,682 | 42.3 | 11.8 | 27.2 |
| Oscar Piastri Chicken Burger (3 options) | 490 | 2,050 | 43.4 | 22.2 | 29.7 |
| Sweet Chilli Chicken (5 options) | 492 | 2,059 | 43.1 | 16.9 | 38.3 |
| Zen Hen (5 options) | 497 | 2,079 | 43.1 | 19.9 | 32.5 |
| Simon Says (5 options) | 511 | 2,138 | 43.7 | 21.3 | 32.4 |
| Bird & Brie (5 options) | 538 | 2,251 | 45.7 | 24.9 | 34.3 |
| HFC BLAT (5 options) | 574 | 2,402 | 26.9 | 25.9 | 39.0 |
Sorted by calories, showing the items either side of this one. See every Grill'd chicken & hfc burgers item.
Quick answers
How many calories are in a Grill'd Zen Hen?
Zen Hen 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 Zen Hen?
43.1 g of protein in the Panini, which works out to 8.7 g per 100 kcal - rated S (elite) 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 chicken & hfc burgers it is the 4th lowest of 14. The lowest-calorie option in that category is HotBird at 402 kcal, and the highest-protein is Protein Pro with 81.0 g.
Compare it with
The closest burgers by calories, at the other chains and on this menu.
More Grill'd chicken & hfc burgers
Sweet Chilli Chicken492 kcal · 43.1 g protein
Oscar Piastri Chicken Burger490 kcal · 43.4 g protein
Simon Says511 kcal · 43.7 g protein
Bird & Brie538 kcal · 45.7 g protein
HFC BLAT574 kcal · 26.9 g protein
HFC Chipotle578 kcal · 26.2 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.