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TGI Fridays Menu Calories & Nutrition Facts
Every value below comes from the nutrition database inside the TrackBiteX app, 70 TGI Fridays items with calories, protein, carbs and fat. The lightest item is TGI Friday's Coffee (12 oz) at 10 calories; the heaviest is TGI Friday's Jack Daniel's Ribs (Full Rack) at 1,680. 19 items come in at 400 calories or under.
70Items tracked
686Avg calories
10Lightest item
19Items ≤ 400 cal
🥗 Lowest-calorie picks
- TGI Friday's Coffee (12 oz), 10 cal
- TGI Friday's Buffalo Sauce (2 oz), 60 cal
- TGI Friday's Broccoli, 80 cal
- TGI Friday's BBQ Sauce (2 oz), 80 cal
- TGI Friday's Green Beans, 120 cal
💪 Best protein per calorie
- TGI Friday's Grilled Chicken, 68g protein / 420 cal
- TGI Friday's Sirloin Steak (8 oz), 68g protein / 520 cal
- TGI Friday's NY Strip Steak (12 oz), 88g protein / 720 cal
- TGI Friday's Shrimp, 38g protein / 320 cal
- TGI Friday's Coffee (12 oz), 1g protein / 10 cal
Full nutrition table
Tap any column to sort. Values per listed serving.
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|---|---|---|
| TGI Friday's Loaded Potato Skins | 1020 | 36 | 68 | 68 | 8 | 2180 | 6 |
| TGI Friday's Mozzarella Sticks | 920 | 38 | 72 | 54 | 4 | 2480 | 8 |
| TGI Friday's Buffalo Wings (8 pieces) | 840 | 64 | 8 | 58 | 0 | 2680 | 6 |
| TGI Friday's Spinach & Artichoke Dip | 1180 | 42 | 58 | 86 | 8 | 2880 | 12 |
| TGI Friday's Jalapeño Poppers (8 pieces) | 720 | 28 | 48 | 48 | 6 | 1880 | 8 |
| TGI Friday's Bacon Mac & Cheese Bites | 980 | 32 | 68 | 62 | 4 | 2380 | 8 |
| TGI Friday's Clam Chowder (Bowl) | 420 | 16 | 38 | 24 | 3 | 1480 | 8 |
| TGI Friday's French Onion Soup (Bowl) | 380 | 18 | 28 | 22 | 4 | 1680 | 12 |
| TGI Friday's Chicken Noodle Soup (Bowl) | 280 | 18 | 32 | 8 | 3 | 1380 | 6 |
| TGI Friday's Caesar Salad | 520 | 22 | 28 | 36 | 6 | 1480 | 6 |
| TGI Friday's House Salad | 280 | 12 | 22 | 16 | 8 | 680 | 12 |
| TGI Friday's Cobb Salad | 780 | 48 | 28 | 54 | 8 | 1880 | 12 |
| TGI Friday's Ultimate Cheeseburger | 1180 | 62 | 68 | 72 | 6 | 2480 | 12 |
| TGI Friday's Bacon Cheeseburger | 1080 | 58 | 62 | 64 | 5 | 2280 | 10 |
| TGI Friday's BBQ Bacon Burger | 1220 | 64 | 78 | 68 | 6 | 2680 | 28 |
| TGI Friday's Jack Daniel's Burger | 1280 | 68 | 82 | 72 | 7 | 2880 | 32 |
| TGI Friday's Turkey Burger | 820 | 52 | 58 | 38 | 6 | 1680 | 8 |
| TGI Friday's Jack Daniel's Ribs (Full Rack) | 1680 | 98 | 88 | 98 | 4 | 3280 | 72 |
| TGI Friday's BBQ Ribs (Half Rack) | 920 | 52 | 48 | 54 | 2 | 1880 | 38 |
| TGI Friday's Sizzling Chicken & Cheese | 980 | 68 | 58 | 52 | 4 | 2280 | 12 |
| TGI Friday's Chicken Fingers | 820 | 52 | 58 | 38 | 3 | 1880 | 6 |
| TGI Friday's Grilled Chicken | 420 | 68 | 8 | 12 | 2 | 1180 | 4 |
| TGI Friday's Jack Daniel's Chicken | 720 | 58 | 48 | 28 | 2 | 1980 | 32 |
| TGI Friday's Grilled Salmon | 580 | 52 | 12 | 36 | 2 | 980 | 8 |
| TGI Friday's Fish & Chips | 1380 | 54 | 128 | 72 | 8 | 2680 | 12 |
| TGI Friday's Shrimp | 320 | 38 | 12 | 14 | 1 | 1180 | 4 |
| TGI Friday's Sirloin Steak (8 oz) | 520 | 68 | 4 | 24 | 0 | 880 | 2 |
| TGI Friday's NY Strip Steak (12 oz) | 720 | 88 | 4 | 36 | 0 | 1080 | 2 |
| TGI Friday's Pasta Carbonara | 1180 | 52 | 98 | 62 | 6 | 2280 | 8 |
| TGI Friday's Chicken Alfredo | 1320 | 72 | 98 | 68 | 6 | 2080 | 8 |
| TGI Friday's Loaded Fries | 1080 | 38 | 98 | 62 | 8 | 2380 | 8 |
| TGI Friday's Seasoned Fries | 520 | 8 | 68 | 24 | 6 | 980 | 4 |
| TGI Friday's Sweet Potato Fries | 580 | 6 | 78 | 26 | 8 | 680 | 18 |
| TGI Friday's Onion Rings | 620 | 12 | 68 | 34 | 6 | 1180 | 12 |
| TGI Friday's Mac & Cheese | 780 | 32 | 78 | 38 | 4 | 1680 | 8 |
| TGI Friday's Coleslaw | 220 | 3 | 18 | 16 | 4 | 480 | 14 |
| TGI Friday's Mashed Potatoes | 320 | 8 | 48 | 12 | 4 | 780 | 6 |
| TGI Friday's Green Beans | 120 | 4 | 12 | 6 | 4 | 480 | 6 |
| TGI Friday's Mudslide | 1120 | 18 | 148 | 52 | 8 | 680 | 128 |
| TGI Friday's Brownie Obsession | 980 | 14 | 128 | 48 | 6 | 580 | 108 |
| TGI Friday's Oreo Madness | 1280 | 18 | 168 | 58 | 8 | 780 | 138 |
| TGI Friday's New York Cheesecake | 720 | 14 | 78 | 38 | 2 | 580 | 68 |
| TGI Friday's Tennessee Whiskey Cake | 920 | 12 | 118 | 42 | 4 | 480 | 98 |
| TGI Friday's Kids Mac & Cheese | 420 | 18 | 48 | 18 | 2 | 980 | 6 |
| TGI Friday's Kids Cheeseburger | 520 | 28 | 38 | 28 | 3 | 1180 | 6 |
| TGI Friday's Kids Chicken Fingers | 480 | 32 | 38 | 22 | 2 | 1080 | 4 |
| TGI Friday's Kids Grilled Cheese | 420 | 18 | 38 | 22 | 2 | 980 | 6 |
| TGI Friday's Soft Drink (20 oz) | 200 | 0 | 52 | 0 | 0 | 35 | 52 |
| TGI Friday's Iced Tea (20 oz) | 120 | 0 | 32 | 0 | 0 | 15 | 30 |
| TGI Friday's Coffee (12 oz) | 10 | 1 | 2 | 0 | 0 | 10 | 0 |
| TGI Friday's Quesadilla | 920 | 48 | 68 | 52 | 6 | 2180 | 8 |
| TGI Friday's Nachos | 1380 | 52 | 118 | 78 | 12 | 2880 | 12 |
| TGI Friday's Chicken Caesar Wrap | 820 | 52 | 58 | 38 | 4 | 1880 | 6 |
| TGI Friday's Buffalo Chicken Wrap | 880 | 48 | 62 | 46 | 4 | 2180 | 8 |
| TGI Friday's Philly Cheesesteak | 1020 | 58 | 68 | 54 | 5 | 2480 | 12 |
| TGI Friday's Club Sandwich | 780 | 48 | 58 | 38 | 6 | 1880 | 8 |
| TGI Friday's Fried Chicken Sandwich | 920 | 48 | 78 | 46 | 5 | 2080 | 12 |
| TGI Friday's Baked Potato | 380 | 8 | 78 | 4 | 8 | 20 | 6 |
| TGI Friday's Rice Pilaf | 280 | 6 | 52 | 6 | 2 | 680 | 4 |
| TGI Friday's Broccoli | 80 | 6 | 8 | 4 | 4 | 380 | 4 |
| TGI Friday's Ranch Dressing (2 oz) | 240 | 2 | 4 | 24 | 0 | 480 | 2 |
| TGI Friday's Honey Mustard Dressing (2 oz) | 200 | 1 | 18 | 14 | 0 | 380 | 16 |
| TGI Friday's Caesar Dressing (2 oz) | 280 | 3 | 4 | 28 | 0 | 580 | 2 |
| TGI Friday's BBQ Sauce (2 oz) | 80 | 0 | 20 | 0 | 0 | 480 | 18 |
| TGI Friday's Buffalo Sauce (2 oz) | 60 | 1 | 2 | 6 | 0 | 1180 | 1 |
| TGI Friday's Jack Daniel's Sauce (2 oz) | 120 | 0 | 28 | 1 | 0 | 680 | 26 |
| TGI Friday's Potato Wedges | 620 | 12 | 78 | 28 | 8 | 1180 | 4 |
| TGI Friday's Stuffed Mushrooms | 520 | 28 | 18 | 38 | 3 | 1480 | 6 |
| TGI Friday's Chocolate Shake | 820 | 18 | 118 | 32 | 4 | 380 | 108 |
| TGI Friday's Vanilla Shake | 720 | 16 | 98 | 28 | 0 | 320 | 94 |
Eating at TGI Fridays today?
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FAQ
What is the lowest-calorie item at TGI Fridays?
TGI Friday's Coffee (12 oz) is the lightest item we track at 10 calories per serving.
What has the most protein for the fewest calories?
TGI Friday's Grilled Chicken leads with 68g of protein at 420 calories.
How many TGI Fridays items are 400 calories or less?
19 of the 70 items we track come in at or under 400 calories, see the lowest-calorie picks above for the top five.
How do I track TGI Fridays in a calorie app?
TrackBiteX has this full menu built in: open the app, search the item, and it logs calories, protein, carbs and fat automatically, no label scanning or manual entry.