TGI Fridays calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build a TGI Fridays plate from 50 dishes, each counted with the choices it comes with (36 are served as listed, 8 come with a choice of side and 6 come with a choice of sauce and an optional dressing), using TGI Fridays' own published figures, rounded to whole calories and grams. The lightest plate is the Grilled Salmon with Garlic-Butter Broccoli at 430 calories with its lightest choices. The most protein in a complete meal under 800 is 76 g.
Source: TGI Fridays nutrition guide (official), February 17, 2026 edition · Data refreshed
- 50 plates
- 430 cal lightest plate
- 76g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 50 TGI Fridays dishes can go into a built plate, and the most protein in a complete TGI Fridays meal under 800 calories is 76 g (12 Traditional wings tossed in Dragon-Glaze, and a 12-ounce Coca-Cola Zero Sugar).
Build your TGI Fridays plate
Pick a cap, choose what matters, then add, swap or remove a dish, a side or a sauce; a plate keeps the choices it comes with, and the total, the macros and the words to tell your server update as you go.
TGI Fridays meals under 800 calories
Starting points for the builder: one plate with a pick for each of its choices and at most one drink, the best under the cap 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 →The 20 lightest TGI Fridays plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every TGI Fridays row is on the TGI Fridays calories page and in /data/tgi-fridays.json.
| 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 |
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 doesMore at TGI Fridays
- TGI Fridays calories & nutrition (222 items listed)
- TGI Fridays under 800 calories (13 plates)
- TGI Fridays under 1,000 calories (25 plates)
- TGI Fridays under 1,200 calories (35 plates)