TGI Fridays Calories & Nutrition (50 plates)
At TGI Fridays a dish comes with choices its nutrition guide prints as separate rows, so this page counts each dish with them: of the 50 dishes that fit a 1,500-calorie cap, 36 are served as listed, 8 come with a choice of side and 6 come with a choice of sauce and an optional dressing. Every total and meal here adds those choices at their printed values; the lightest plate is the Grilled Salmon with Garlic-Butter Broccoli at 430 calories with its lightest choices.
Source: TGI Fridays nutrition guide (official), February 17, 2026 edition · Data refreshed
- 50 plates
- 430 cal lightest plate
- 25 plates ≤ 1,000 cal
- 96g top protein in one plate
As of October 2026, 25 of the 50 TGI Fridays dishes we track come to 1,000 calories or less with their lightest choices, and the most protein in one plate is 96 g (Wings Large - Traditional 16 pc Only, 900 calories).
Build your own TGI Fridays plate under 1,000 calories →Set any cap from 200 to 1,500, rank by most protein, most filling or lightest, swap a side or a sauce, and get the words to tell your server.How TGI Fridays meals are counted here
- Burgers and sandwiches are listed without their side; meals here add seasoned fries or giant onion rings at their printed values.
A meal is one plate (the dish and a valid pick for each of its choices, never the same row twice) and at most one drink, and its totals are the printed rows added together. 13 dishes are listed but never put in a meal: no menu fact says what this dish comes with (10), printed without its sauce choice, and TGI Fridays's menu model does not fill it (1) and its lightest plate is over 1,500 calories (2). 39 starters are listed on their own and never counted as a meal.
- Sides (2): seasoned fries and giant onion rings.
- Sauces (6): al Pastor, Apple Butter BBQ, Dragon-Glaze, Garlic Parmesan, Nashville Hot and Whiskey-Glaze.
- Dressings (2): blue cheese dressing and ranch dressing.
- Sauces (6): al Pastor and Garnish, Apple Butter BBQ, Dragon-Glaze, Garlic Parmesan, Nashville Hot and Whiskey-Glaze.
Complete TGI Fridays meals under 800 calories
The best plate and drink under 800 calories for each goal, as the MinMax app builds it.
Most protein
- Wings Regular - Traditional 12 pc Only510 cal · 72g
- Sauce for 12 pc Wings: Dragon-Glaze Sauce190 cal · 4g
- Coca-Cola Zero Sugar (12 fl. oz.)0 cal · 0g
700 of 800 cal · 76 g protein
What to tell your server: “12 Traditional wings tossed in Dragon-Glaze, and a 12-ounce Coca-Cola Zero Sugar.”
Get it at the nearest TGI Fridays →Most filling
- Wings Regular - Traditional 12 pc Only510 cal · 72g
- Sauce for 12 pc Wings: Apple Butter BBQ Sauce170 cal · 1g
- Red Bull Passion (Sugar Free)110 cal · 2g
790 of 800 cal · 75 g protein
What to tell your server: “12 Traditional wings tossed in Apple Butter BBQ, and a Red Bull Passion (Sugar Free).”
Get it at the nearest TGI Fridays →Lightest
- Grilled Salmon with Garlic-Butter Broccoli430 cal · 40g
- Coca-Cola Zero Sugar (12 fl. oz.)0 cal · 0g
430 of 800 cal · 40 g protein
What to tell your server: “A Grilled Salmon with Garlic-Butter Broccoli, and a 12-ounce Coca-Cola Zero Sugar.”
Get it at the nearest TGI Fridays →TGI Fridays dishes, lightest plate first
Each dish with what it comes with, alone and with its lightest choices.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| Grilled Salmon with Garlic-Butter Broccoli | nothing to choose | 430 | 430 |
| Wings Starter - Traditional 8 pc Only | a choice of sauce and an optional dressing | 340 | 460 |
| 6 oz. Sirloin with Seasoned Fries | nothing to choose | 500 | 500 |
| Wings Regular - Traditional 12 pc Only | a choice of sauce and an optional dressing | 510 | 680 |
| Fridays Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ) | nothing to choose | 700 | 700 |
| Chicken Caesar Salad | nothing to choose | 730 | 730 |
| Wings Starter - Boneless 8 pc Only | a choice of sauce and an optional dressing | 610 | 730 |
| Salmon Fillet with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 770 | 770 |
| 8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 780 | 780 |
| Salmon Fillet with Jasmine Rice and Garlic-Butter Broccoli | nothing to choose | 780 | 780 |
| Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 790 | 790 |
| Dragon-Glazed Salmon with Jasmine Rice and Garlic-Butter Broccoli | nothing to choose | 800 | 800 |
| Fridays Big Ribs Half-Rack with Seasoned Fries (Whiskey-Glaze) | nothing to choose | 800 | 800 |
| 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 830 | 830 |
| Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Honey Mustard | nothing to choose | 870 | 870 |
| Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Tgi Sauce | nothing to choose | 880 | 880 |
| Crispy Shrimp with Seasoned Fries and Coleslaw and Cocktail Sauce | nothing to choose | 880 | 880 |
| Wings Large - Traditional 16 pc Only | a choice of sauce and an optional dressing | 680 | 900 |
| Grilled Chicken (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 910 | 910 |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (4) | nothing to choose | 920 | 920 |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (4) | nothing to choose | 930 | 930 |
| Grilled Chicken (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 960 | 960 |
| 12 oz. New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 970 | 970 |
| Sizzling Chicken & Shrimp with Mashed Potatoes | nothing to choose | 970 | 970 |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (5) | nothing to choose | 1,000 | 1,000 |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (5) | nothing to choose | 1,010 | 1,010 |
| Crispy Chicken Sandwich with Seasoned Fries | nothing to choose | 1,020 | 1,020 |
| Bacon Ranch Chicken Sandwich with Seasoned Fries | nothing to choose | 1,050 | 1,050 |
| Cheeseburger with Seasoned Fries | nothing to choose | 1,060 | 1,060 |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (6) | nothing to choose | 1,080 | 1,080 |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (6) | nothing to choose | 1,090 | 1,090 |
| Wings Starter - Boneless 12 pc Only | a choice of sauce and an optional dressing | 920 | 1,090 |
| 12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | nothing to choose | 1,120 | 1,120 |
| Big Queso Energy Burger | a choice of side | 940 | 1,170 |
| Bacon Cheeseburger | a choice of side | 970 | 1,200 |
| Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw | nothing to choose | 1,220 | 1,220 |
| Whiskey-Glazed Chicken Sandwich | a choice of side | 1,000 | 1,230 |
| Fish & Chips with Seasoned Fries, Coleslaw and Tartar Sauce | nothing to choose | 1,240 | 1,240 |
| Bruschetta Chicken Pasta with Breadstick | nothing to choose | 1,250 | 1,250 |
| The Beyond Meat Cheeseburger | a choice of side | 1,020 | 1,250 |
| Fridays Big Ribs Full-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw | nothing to choose | 1,290 | 1,290 |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (4) | nothing to choose | 1,310 | 1,310 |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (5) | nothing to choose | 1,390 | 1,390 |
| Texas BBQ Bacon Cheeseburger | a choice of side | 1,170 | 1,400 |
| Cajun Shrimp & Chicken Pasta with Breadstick | nothing to choose | 1,410 | 1,410 |
| Philly Cheesesteak | a choice of side | 1,200 | 1,430 |
| Whiskey-Glazed Burger | a choice of side | 1,210 | 1,440 |
| Wings Large - Boneless 16 pc Only | a choice of sauce and an optional dressing | 1,220 | 1,440 |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (6) | nothing to choose | 1,460 | 1,460 |
| The Frrib with Side of Whiskey Glaze | a choice of side | 1,240 | 1,470 |
TGI Fridays starters
| Starter | Calories | Protein |
|---|---|---|
| Wing Sauce for Classic Fridays Combo: al Pastor and Garnish | 120 | 0g |
| Wing Sauce for Classic Fridays Combo: Apple Butter BBQ | 120 | 1g |
| Wing Sauce for Classic Fridays Combo: Dragon-Glaze | 130 | 3g |
| Sauce for Boneless 16 pc Wings: al Pastor | 170 | 0g |
| Sauce for Boneless 16 pc Wings: Apple Butter BBQ | 170 | 1g |
| Sauce for Boneless 16 pc Wings: Dragon-Glaze | 190 | 4g |
| Wing Sauce for Classic Fridays Combo: Nashville Hot | 200 | 0g |
| Wing Sauce for Classic Fridays Combo: Whiskey-Glaze | 230 | 0g |
| Classic Fridays Combo: Wings Only - Traditional (6) | 250 | 36g |
| Sauce for Boneless 16 pc Wings: Nashville Hot | 300 | 0g |
| Sauce for Boneless 16 pc Wings: Whiskey-Glaze | 340 | 1g |
| Classic Fridays Combo: Pretzel Bites (8) with Poblano Queso | 400 | 12g |
| Wing Sauce for Classic Fridays Combo: Garlic Parmesan | 410 | 3g |
| Classic Fridays Combo: Pan-Seared Pot Stickers (5) with Szechwan Sauce | 420 | 11g |
| Fridays Table-Tizer: Ranch Dressing | 420 | 0g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Original Marinara | 580 | 28g |
| Sauce for Boneless 16 pc Wings: Garlic Parmesan | 610 | 4g |
| Classic Fridays Combo: Crispy Green Bean Fries (Half Portion) with Tgi Sauce | 650 | 6g |
| Pan-Seared Pork Stickers with Szechwan Sauce | 650 | 20g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Frank's RedHot Buffalo | 690 | 27g |
| Pretzel Bites with Poblano Queso | 750 | 22g |
| Whiskey-Glazed Sesame Chicken Bites | 810 | 38g |
| Classic Fridays Combo: Loaded Potato Skins (3) with Ranch Sour Cream | 840 | 23g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Original Marinara Sauce | 840 | 41g |
| Mozzarella Sticks with Original Marinara | 840 | 41g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Garlic Parmesan | 900 | 28g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Whiskey-Glaze | 910 | 27g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Frank's RedHot Buffalo | 950 | 41g |
| Mozzarella Sticks with Frank's RedHot Buffalo | 950 | 41g |
| Spinach & Artichoke Dip with Tortilla Chips | 1,030 | 30g |
| Crispy Green Bean Fries with Tgi Sauce | 1,090 | 11g |
| Fridays Table-Tizer: Loaded Potato Skins (4) with Ranch Sour Cream | 1,120 | 33g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Garlic Parmesan | 1,160 | 41g |
| Mozzarella Sticks with Garlic Parmesan | 1,160 | 41g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Whiskey-Glaze | 1,180 | 40g |
| Mozzarella Sticks with Whiskey-Glaze | 1,180 | 40g |
| Fridays Table-Tizer: Wings Only - Boneless (16) | 1,220 | 62g |
| Loaded Tots | 1,460 | 45g |
| Loaded Potato Skins | 1,590 | 46g |
Dishes these meals leave out
| Dish | Calories | Why |
|---|---|---|
| Soup & Salad Combo: Soup - White Cheddar Broccoli | 280 | no menu fact says what this dish comes with |
| Soup & Salad Combo: House Salad without Dressing with Breadstick | 300 | no menu fact says what this dish comes with |
| Soup & Salad Combo: Caesar Salad with Breadstick | 540 | no menu fact says what this dish comes with |
| Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette | 540 | no menu fact says what this dish comes with |
| Aloha Chicken Bowl | 630 | no menu fact says what this dish comes with |
| Soup & Salad Combo: Soup - French Onion | 660 | no menu fact says what this dish comes with |
| Boneless Wings (8) Basket with Seasoned Fries without Sauce and Dressing | 700 | printed without its sauce choice, and TGI Fridays's menu model does not fill it |
| Chicken al Pastor Bowl | 700 | no menu fact says what this dish comes with |
| Grilled Chicken Bacon Ranch Salad | 910 | no menu fact says what this dish comes with |
| Million Dollar Cobb Salad with Chicken and Ranch Dressing | 920 | no menu fact says what this dish comes with |
| Crispy Chicken Bacon Ranch Salad | 1,020 | no menu fact says what this dish comes with |
| Truffle Mushroom Swiss Burger | 1,280 | from 1,510 cal |
| Blackened Chicken Fettuccine Alfredo with Breadstick | 1,740 | from 1,740 cal |
Eat at TGI Fridays without blowing your cap
MinMax finds the best TGI Fridays meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesTGI Fridays nutrition (lowest calories first)
Calories and macros for the 222 TGI Fridays rows we track, as printed: dishes, sides and choices, drinks and the rest. Also available as JSON.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coca-Cola Zero Sugar (12 fl. oz.) | 0 | 0g | 0g | 0g |
| Diet Coke (12 fl. oz.) | 0 | 0g | 0g | 0g |
| Freshly Brewed Coffee | 0 | 0g | 0g | 0g |
| Freshly Brewed Gold Peak Iced Tea | 0 | 0g | 0g | 0g |
| Freshly Brewed Hot Tea | 0 | 0g | 0g | 0g |
| Gold Peak Unsweetened Tea (12 fl. oz.) | 0 | 0g | 0g | 0g |
| Perrier | 0 | 0g | 0g | 0g |
| Red Bull Sugar Free (8.4 fl. oz. can) | 10 | 0g | 2g | 0g |
| Dressings (1.25 fl.): Balsamic Vinaigrette | 70 | 0g | 6g | 6g |
| Customize: Avocado | 80 | 1g | 4g | 7g |
| Apple Juice (Kids) | 90 | 0g | 21g | 0g |
| Customize: Hickory-Smoked Bacon (2) | 90 | 6g | 0g | 7g |
| Milk - Low-Fat (Kids) | 90 | 7g | 10g | 2g |
| Customize: Cheese (American) | 100 | 7g | 5g | 6g |
| Dressings (1.25 fl.): Sweet Heat Mango Vinaigrette | 100 | 0g | 16g | 4g |
| Coca-Cola (Kids) | 110 | 0g | 30g | 0g |
| Dr Pepper (Kids) | 110 | 0g | 30g | 0g |
| Garlic-Butter Broccoli | 110 | 4g | 8g | 8g |
| Red Bull Passion (Sugar Free) | 110 | 2g | 32g | 0g |
| Red Bull Tropical (8.4 fl. oz. can) | 110 | 0g | 29g | 0g |
| Red Bull White Peach (8.4 fl. oz. can) | 110 | 0g | 28g | 0g |
| Red Bull (8.4 fl. oz. can) | 110 | 0g | 29g | 0g |
| Sides: Garlic-Butter Broccoli (Kids) | 110 | 4g | 8g | 8g |
| Customize: Cheese (Provolone) | 120 | 9g | 0g | 9g |
| Gold Peak Sweet Tea (12 fl. oz.) | 120 | 0g | 31g | 0g |
| Lemonade Minute Maid (Kids) | 120 | 0g | 33g | 0g |
| Sauce for 8 pc Wings: al Pastor and Garnish | 120 | 0g | 16g | 7g |
| Sauce for 8 pc Wings: Apple Butter BBQ | 120 | 1g | 28g | 0g |
| Sprite (Kids) | 120 | 0g | 30g | 0g |
| Wing Sauce for Classic Fridays Combo: al Pastor and Garnish | 120 | 0g | 16g | 7g |
| Wing Sauce for Classic Fridays Combo: Apple Butter BBQ | 120 | 1g | 28g | 0g |
| Dressings (1.25 fl.): Ranch Dressing | 130 | 1g | 1g | 14g |
| Dressings and Celery: Dressing - Ranch (1.25 fl.) | 130 | 1g | 1g | 14g |
| Grilled Chicken Breast (1) | 130 | 20g | 1g | 5g |
| Sauce for 8 pc Wings: Dragon-Glaze | 130 | 3g | 28g | 1g |
| Wing Sauce for Classic Fridays Combo: Dragon-Glaze | 130 | 3g | 28g | 1g |
| Coca-Cola (12 fl. oz.) | 140 | 0g | 40g | 0g |
| Dressings (1.25 fl.): Lemon Vinaigrette | 140 | 0g | 6g | 14g |
| Milk - Chocolate (Kids) | 140 | 7g | 23g | 3g |
| Coleslaw | 150 | 1g | 13g | 10g |
| Dr Pepper (12 fl. oz.) | 150 | 0g | 40g | 0g |
| Customize: Cheese (Cheddar) | 160 | 9g | 0g | 13g |
| Grilled Chicken Breast (Apple Butter BBQ) | 160 | 20g | 8g | 5g |
| Sprite (12 fl. oz.) | 160 | 0g | 40g | 0g |
| Strawberry Lemonade | 160 | 1g | 41g | 0g |
| Minute Maid Lemonade (12 fl. oz.) | 170 | 0g | 44g | 0g |
| Sauce for 12 pc Wings: al Pastor | 170 | 0g | 21g | 11g |
| Sauce for 12 pc Wings: Apple Butter BBQ | 170 | 1g | 41g | 0g |
| Sauce for Boneless 16 pc Wings: al Pastor | 170 | 0g | 21g | 11g |
| Sauce for Boneless 16 pc Wings: Apple Butter BBQ | 170 | 1g | 41g | 0g |
| Blue Raspberry | 180 | 0g | 45g | 0g |
| Dressings (1.25 fl.): Caesar Dressing | 190 | 1g | 1g | 20g |
| Dressings (1.25 fl.): Honey Mustard Dressing | 190 | 0g | 8g | 17g |
| Grilled Chicken Breast (Whiskey-Glaze) | 190 | 20g | 15g | 5g |
| Sauce for 12 pc Wings: Dragon-Glaze | 190 | 4g | 42g | 2g |
| Sauce for Boneless 16 pc Wings: Dragon-Glaze | 190 | 4g | 42g | 2g |
| Dressings (1.25 fl.): Blue Cheese Dressing | 200 | 2g | 1g | 21g |
| Dressings and Celery: Dressing - Blue Cheese (1.25 fl.) | 200 | 2g | 1g | 21g |
| Sauce for 8 pc Wings: Nashville Hot | 200 | 0g | 13g | 18g |
| Watermelon Candy Cooler (Kids) | 200 | 0g | 55g | 0g |
| Wing Sauce for Classic Fridays Combo: Nashville Hot | 200 | 0g | 13g | 18g |
| Crispy Shrimp without Side (Kids) | 210 | 10g | 21g | 9g |
| Crispy Shrimp (6) | 210 | 10g | 21g | 9g |
| Red Bull Passion (Regular) | 210 | 1g | 54g | 0g |
| Red Bull Passion (Tropical) | 210 | 0g | 54g | 0g |
| Sautéed Garlic Shrimp (6) | 210 | 18g | 0g | 16g |
| Upgrade Your Protein: Crispy Shrimp (6) | 210 | 10g | 21g | 9g |
| Upgrade Your Protein: Sautéed Garlic Shrimp (6) | 210 | 18g | 0g | 16g |
| Cherry Limeade | 220 | 0g | 56g | 0g |
| Sauce for 16 pc Wings: al Pastor | 220 | 0g | 26g | 14g |
| Sauce for 16 pc Wings: Apple Butter BBQ | 230 | 2g | 55g | 1g |
| Sauce for 8 pc Wings: Whiskey-Glaze | 230 | 0g | 57g | 0g |
| Seasoned Fries | 230 | 3g | 21g | 15g |
| Side of Seasoned Fries, Giant Onion Rings and Substitutions: Side - Seasoned Fries | 230 | 3g | 21g | 15g |
| Sides: Fries (Kids) | 230 | 3g | 21g | 15g |
| Wing Sauce for Classic Fridays Combo: Whiskey-Glaze | 230 | 0g | 57g | 0g |
| 6 oz. Sirloin with Garlic-Butter | 240 | 23g | 3g | 15g |
| Crispy Chicken Fingers (3) Classic without Dressing | 240 | 20g | 13g | 12g |
| Blue Raspberry Candy Cooler (Kids) | 250 | 0g | 62g | 0g |
| Classic Fridays Combo: Wings Only - Traditional (6) | 250 | 36g | 0g | 11g |
| Sauce for 16 pc Wings: Dragon-Glaze | 260 | 5g | 55g | 2g |
| Dressings and Celery: Dressing - Ranch (2.5 fl.) for 16 pc Wings | 270 | 1g | 3g | 28g |
| Pasta with Marinara Sauce without Side (Kids) | 280 | 9g | 48g | 6g |
| Soup & Salad Combo: Soup - White Cheddar Broccoli | 280 | 12g | 17g | 20g |
| Strawberry Passion Tea (12 fl. oz.) | 280 | 3g | 68g | 2g |
| Upgrade Your Protein: Center-Cut Sirloin | 280 | 30g | 2g | 16g |
| Upgrade Your Protein: Sustainably Raised Salmon | 280 | 37g | 8g | 11g |
| Customize: Gluten-Free Vegan Bun Toasted (1) | 300 | 3g | 42g | 13g |
| Customize: Potato Bun Toasted (1) | 300 | 9g | 43g | 11g |
| House Salad without Dressing with Breadstick | 300 | 9g | 37g | 13g |
| Sauce for 12 pc Wings: Nashville Hot | 300 | 0g | 19g | 27g |
| Sauce for Boneless 16 pc Wings: Nashville Hot | 300 | 0g | 19g | 27g |
| Side of Seasoned Fries, Giant Onion Rings and Substitutions: Sub - Gluten-Free Vegan Bun Toasted (1) | 300 | 3g | 42g | 13g |
| Side of Seasoned Fries, Giant Onion Rings and Substitutions: Sub - Potato Bun Toasted (1) | 300 | 9g | 43g | 11g |
| Soup & Salad Combo: House Salad without Dressing with Breadstick | 300 | 9g | 37g | 13g |
| 6 oz. Sirloin with Whiskey-Glaze | 330 | 23g | 45g | 7g |
| Mashed Potatoes | 340 | 7g | 58g | 10g |
| Sauce for 12 pc Wings: Whiskey-Glaze | 340 | 1g | 86g | 0g |
| Sauce for Boneless 16 pc Wings: Whiskey-Glaze | 340 | 1g | 86g | 0g |
| Sides: Mashed Potatoes (Kids) | 340 | 7g | 58g | 10g |
| Wings Starter - Traditional 8 pc Only | 340 | 48g | 0g | 15g |
| Jasmine Rice | 350 | 5g | 46g | 16g |
| Onion Rings (Giant) | 350 | 5g | 48g | 14g |
| Side of Seasoned Fries, Giant Onion Rings and Substitutions: Side - Giant Onion Rings | 350 | 5g | 48g | 14g |
| Dessert: Cup of Dirt (Kids) | 370 | 4g | 65g | 10g |
| Pasta with Butter without Side (Kids) | 380 | 11g | 45g | 18g |
| Classic Fridays Combo: Pretzel Bites (8) with Poblano Queso | 400 | 12g | 49g | 16g |
| Sauce for 16 pc Wings: Nashville Hot | 400 | 0g | 25g | 36g |
| Dressings and Celery: Dressing - Blue Cheese (2.5 fl.) for 16 pc Wings | 410 | 3g | 3g | 42g |
| Sauce for 8 pc Wings: Garlic Parmesan | 410 | 3g | 10g | 41g |
| Wing Sauce for Classic Fridays Combo: Garlic Parmesan | 410 | 3g | 10g | 41g |
| Classic Fridays Combo: Pan-Seared Pot Stickers (5) with Szechwan Sauce | 420 | 11g | 42g | 23g |
| Fridays Table-Tizer: Ranch Dressing | 420 | 0g | 5g | 44g |
| Grilled Salmon with Garlic-Butter Broccoli | 430 | 40g | 10g | 25g |
| Sides: Mozzarella Sticks (3) with Marinara Sauce (Kids) | 440 | 21g | 30g | 24g |
| Sauce for 16 pc Wings: Whiskey-Glaze | 450 | 0g | 113g | 0g |
| Crispy Chicken Fingers (3) Whiskey-Glazed without Side of Whiskey-Glaze | 460 | 20g | 69g | 12g |
| Crispy Chicken Fingers with Honey Mustard without Side Hb (Kids) | 460 | 19g | 32g | 28g |
| Customize: Beyond Meat Patty (1) | 460 | 30g | 12g | 34g |
| Fridays Big Ribs Half-Rack (Apple Butter BBQ) | 460 | 29g | 31g | 25g |
| Half-Rack Ribs (Apple Butter BBQ) | 460 | 29g | 31g | 25g |
| Side of Seasoned Fries, Giant Onion Rings and Substitutions: Sub - Beyond Meat Patty (1) | 460 | 30g | 12g | 34g |
| Loaded Mashed Potatoes | 470 | 15g | 59g | 20g |
| 6 oz. Sirloin with Seasoned Fries | 500 | 33g | 23g | 31g |
| Wings Regular - Traditional 12 pc Only | 510 | 72g | 0g | 22g |
| Caesar Salad with Breadstick | 540 | 16g | 37g | 37g |
| Soup & Salad Combo: Caesar Salad with Breadstick | 540 | 16g | 37g | 37g |
| Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette | 540 | 12g | 71g | 23g |
| Cheddar Mac & Cheese without Side (Kids) | 560 | 24g | 49g | 32g |
| Dessert: Sundae (Kids) | 560 | 7g | 91g | 20g |
| Fridays Big Ribs Half-Rack (Whiskey-Glaze) | 570 | 28g | 60g | 25g |
| Half-Rack Ribs (Whiskey-Glaze) | 570 | 28g | 60g | 25g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Original Marinara | 580 | 28g | 40g | 32g |
| Sliders without Side (Kids) | 580 | 28g | 38g | 38g |
| 4 Cheese Mac & Cheese | 590 | 27g | 40g | 37g |
| Sauce for 12 pc Wings: Garlic Parmesan | 610 | 4g | 15g | 61g |
| Sauce for Boneless 16 pc Wings: Garlic Parmesan | 610 | 4g | 15g | 61g |
| Wings Starter - Boneless 8 pc Only | 610 | 31g | 43g | 30g |
| Aloha Chicken Bowl | 630 | 26g | 73g | 26g |
| New York Cheesecake | 630 | 11g | 49g | 43g |
| Classic Fridays Combo: Crispy Green Bean Fries (Half Portion) with Tgi Sauce | 650 | 6g | 46g | 49g |
| Pan-Seared Pork Stickers with Szechwan Sauce | 650 | 20g | 70g | 32g |
| Soup & Salad Combo: Soup - French Onion | 660 | 27g | 83g | 25g |
| Pasta with Alfredo without Side (Kids) | 670 | 25g | 130g | 4g |
| Wings Large - Traditional 16 pc Only | 680 | 96g | 0g | 29g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Frank's RedHot Buffalo | 690 | 27g | 39g | 45g |
| Boneless Wings (8) Basket with Seasoned Fries without Sauce and Dressing | 700 | 27g | 54g | 41g |
| Chicken al Pastor Bowl | 700 | 29g | 77g | 33g |
| Fridays Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ) | 700 | 32g | 52g | 40g |
| Chicken Caesar Salad | 730 | 23g | 20g | 63g |
| Pretzel Bites with Poblano Queso | 750 | 22g | 92g | 30g |
| Salmon Fillet with Mashed Potatoes and Garlic-Butter Broccoli | 770 | 47g | 68g | 35g |
| 8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | 780 | 51g | 69g | 36g |
| Salmon Fillet with Jasmine Rice and Garlic-Butter Broccoli | 780 | 45g | 57g | 42g |
| Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli | 790 | 50g | 86g | 29g |
| Dragon-Glazed Salmon with Jasmine Rice and Garlic-Butter Broccoli | 800 | 48g | 75g | 35g |
| Fridays Big Ribs Half-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw | 800 | 32g | 55g | 50g |
| Fridays Big Ribs Half-Rack with Seasoned Fries (Whiskey-Glaze) | 800 | 31g | 81g | 40g |
| Sauce for 16 pc Wings: Garlic Parmesan | 810 | 5g | 20g | 81g |
| Whiskey-Glazed Sesame Chicken Bites | 810 | 38g | 119g | 22g |
| 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | 830 | 51g | 96g | 29g |
| Classic Fridays Combo: Loaded Potato Skins (3) with Ranch Sour Cream | 840 | 23g | 109g | 35g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Original Marinara Sauce | 840 | 41g | 59g | 47g |
| Mozzarella Sticks with Original Marinara | 840 | 41g | 59g | 47g |
| Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Honey Mustard | 870 | 23g | 65g | 50g |
| Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Tgi Sauce | 880 | 24g | 53g | 60g |
| Crispy Shrimp with Seasoned Fries and Coleslaw and Cocktail Sauce | 880 | 24g | 89g | 47g |
| Cinnamon Sugar Pretzel Bites | 890 | 15g | 146g | 24g |
| Gooey Butter Cake - Seasonal Dessert | 890 | 8g | 142g | 33g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Garlic Parmesan | 900 | 28g | 40g | 64g |
| Classic Fridays Combo: Mozzarella Sticks (4) with Whiskey-Glaze | 910 | 27g | 135g | 29g |
| Grilled Chicken Bacon Ranch Salad | 910 | 41g | 20g | 75g |
| Grilled Chicken (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | 910 | 52g | 69g | 50g |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (4) | 920 | 30g | 63g | 61g |
| Million Dollar Cobb Salad with Chicken and Ranch Dressing | 920 | 49g | 22g | 73g |
| Wings Starter - Boneless 12 pc Only | 920 | 47g | 65g | 50g |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (4) | 930 | 30g | 57g | 63g |
| Big Queso Energy Burger | 940 | 42g | 57g | 61g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Frank's RedHot Buffalo | 950 | 41g | 57g | 60g |
| Mozzarella Sticks with Frank's RedHot Buffalo | 950 | 41g | 57g | 60g |
| Grilled Chicken (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | 960 | 51g | 131g | 28g |
| 12 oz. New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | 970 | 78g | 68g | 44g |
| Bacon Cheeseburger | 970 | 44g | 48g | 67g |
| Sizzling Chicken & Shrimp with Mashed Potatoes | 970 | 62g | 47g | 61g |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (5) | 1,000 | 37g | 67g | 65g |
| Whiskey-Glazed Chicken Sandwich | 1,000 | 43g | 115g | 44g |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (5) | 1,010 | 37g | 61g | 68g |
| Crispy Chicken Bacon Ranch Salad | 1,020 | 40g | 32g | 81g |
| Crispy Chicken Sandwich with Seasoned Fries | 1,020 | 42g | 96g | 54g |
| The Beyond Meat Cheeseburger | 1,020 | 50g | 60g | 66g |
| Spinach & Artichoke Dip with Tortilla Chips | 1,030 | 30g | 89g | 62g |
| Bacon Ranch Chicken Sandwich with Seasoned Fries | 1,050 | 50g | 74g | 63g |
| Cheeseburger with Seasoned Fries | 1,060 | 39g | 74g | 68g |
| Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (6) | 1,080 | 43g | 72g | 69g |
| Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (6) | 1,090 | 43g | 66g | 71g |
| Crispy Green Bean Fries with Tgi Sauce | 1,090 | 11g | 88g | 76g |
| 12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | 1,120 | 77g | 124g | 36g |
| Fridays Table-Tizer: Loaded Potato Skins (4) with Ranch Sour Cream | 1,120 | 33g | 145g | 46g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Garlic Parmesan | 1,160 | 41g | 59g | 79g |
| Mozzarella Sticks with Garlic Parmesan | 1,160 | 41g | 59g | 79g |
| Brownie Obsession | 1,170 | 11g | 157g | 57g |
| Texas BBQ Bacon Cheeseburger | 1,170 | 46g | 76g | 73g |
| Fridays Table-Tizer: Mozzarella Sticks (6) with Whiskey-Glaze | 1,180 | 40g | 153g | 43g |
| Mozzarella Sticks with Whiskey-Glaze | 1,180 | 40g | 153g | 43g |
| Philly Cheesesteak | 1,200 | 52g | 74g | 79g |
| Whiskey-Glazed Burger | 1,210 | 47g | 118g | 62g |
| Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw | 1,220 | 60g | 77g | 75g |
| Fridays Table-Tizer: Wings Only - Boneless (16) | 1,220 | 62g | 86g | 67g |
| Wings Large - Boneless 16 pc Only | 1,220 | 62g | 86g | 67g |
| Baileys Brownie Obsession | 1,240 | 12g | 163g | 59g |
| Fish & Chips with Seasoned Fries, Coleslaw and Tartar Sauce | 1,240 | 40g | 98g | 77g |
| The Frrib with Side of Whiskey Glaze | 1,240 | 46g | 170g | 40g |
| Bruschetta Chicken Pasta with Breadstick | 1,250 | 46g | 145g | 54g |
| Truffle Mushroom Swiss Burger | 1,280 | 49g | 49g | 100g |
| Fridays Big Ribs Full-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw | 1,290 | 60g | 95g | 75g |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (4) | 1,310 | 30g | 161g | 61g |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (5) | 1,390 | 37g | 165g | 65g |
| Cajun Shrimp & Chicken Pasta with Breadstick | 1,410 | 81g | 135g | 58g |
| Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries and Coleslaw (6) | 1,460 | 43g | 170g | 69g |
| Loaded Tots | 1,460 | 45g | 86g | 103g |
| Loaded Potato Skins | 1,590 | 46g | 217g | 62g |
| Blackened Chicken Fettuccine Alfredo with Breadstick | 1,740 | 62g | 142g | 103g |
Source: TGI Fridays nutrition guide (official), February 17, 2026 edition · Data refreshed . Figures are estimates and may change — verify with TGI Fridays. Read how we gather and check this data.
What TGI Fridays dishes come with, in the chain's own words:
- “MEAL DEALS Listed without Fountain Drink” (tgifridays.com, read 2026-09-14)
- “8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli” (tgifridays.com, read 2026-09-14)
- “BURGERS & SANDWICHES Listed without Side” (tgifridays.com, read 2026-09-14)
- “CHICKEN WINGS Add Sauce and Dressing” (tgifridays.com, read 2026-09-14)
- “Side of Seasoned Fries, Giant Onion Rings and Substitutions” (tgifridays.com, read 2026-09-14)
- “Sauce for 12 PC Wings” (tgifridays.com, read 2026-09-14)
- “Dressings and Celery” (tgifridays.com, read 2026-09-14)
- “Sauce for 16 PC Wings” (tgifridays.com, read 2026-09-14)
- “Sauce for 8 PC Wings” (tgifridays.com, read 2026-09-14)
More at TGI Fridays
- TGI Fridays under 800 calories (13 plates)
- TGI Fridays under 1,000 calories (25 plates)
- TGI Fridays under 1,200 calories (35 plates)
- TGI Fridays calorie calculator (build a plate under your cap)