TGI Fridays under 1,000 calories: 25 plates, ranked

Of the 50 dishes we track at TGI Fridays, 25 come to 1,000 calories or less with the sides and choices they come with — 50%. The most protein in one plate under 1,000 is the Wings Large - Traditional 16 pc Only tossed in Dragon-Glaze, 101 g for 940 calories, and it is the most filling of them by protein and fiber per calorie too. 25 dishes do not fit under 1,000.

Source: TGI Fridays nutrition guide (official), February 17, 2026 edition · Data refreshed October 14, 2026

• 25 plates under 1,000
• 101g most protein in one plate
• 101g protein in a full meal
• 25 dishes over 1,000

As of October 2026, 25 of the 50 TGI Fridays dishes we track come to 1,000 calories or less with the choices they come with, and the most protein in a complete TGI Fridays meal under 1,000 is 101 g (16 Traditional wings tossed in Dragon-Glaze, and a 12-ounce Coca-Cola Zero Sugar).

Three complete TGI Fridays meals under 1,000 calories

Under 1,000, the most-protein meal is built on the Wings Large - Traditional 16 pc Only (680 cal for the dish alone), which leaves 320 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included. The lightest meal is unchanged from under 800; the others use the extra 200 calories.

Build your own TGI Fridays plate under 1,000 calories → Swap a side or a sauce, add a dish, share the link.

Every TGI Fridays plate under 1,000 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,000 — by grams of protein, then calories. The median plate under 1,000 is 870 calories. Figures as TGI Fridays published them, rounded to whole numbers (how we check them).

What 1,000 calories buys at TGI Fridays

Going from 800 to 1,000 calories adds 12 plates: 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli (830), Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Honey Mustard (870), Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Tgi Sauce (880), Crispy Shrimp with Seasoned Fries and Coleslaw and Cocktail Sauce (880), Grilled Chicken (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli (910), Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (4) (920), Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (4) (930) and Wings Large - Traditional 16 pc Only (940) and 4 more. The extra room also changes what 2 plates are counted with: Wings Regular - Traditional 12 pc Only takes tossed in Dragon-Glaze, with blue cheese dressing instead of tossed in Dragon-Glaze and Wings Starter - Boneless 8 pc Only takes tossed in Dragon-Glaze, with blue cheese dressing instead of tossed in Dragon-Glaze. Across the 25 plates on this page, the choices a dish comes with add as much as 390 calories. The heaviest plate that still fits is the Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (5) at 1,000 calories, exactly at the cap.

What doesn't fit under 1,000

25 of 50 TGI Fridays dishes are over 1,000 calories even with their lightest choices; the lightest of them, the Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (5), misses by 10 calories at 1,010. With more room, see TGI Fridays under 1,200. Tighter budget: TGI Fridays under 800. Closest misses: Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (5) (from 1,010), Crispy Chicken Sandwich with Seasoned Fries (from 1,020), Bacon Ranch Chicken Sandwich with Seasoned Fries (from 1,050), Cheeseburger with Seasoned Fries (from 1,060) and Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (6) (from 1,080).

More at TGI Fridays

• TGI Fridays calories & nutrition (222 items listed)
• TGI Fridays under 800 calories (13 plates)
• TGI Fridays under 1,200 calories (35 plates)
• TGI Fridays calorie calculator (build a plate under your cap)

Under 1,000 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• Texas Roadhouse under 1,000
• Red Robin under 1,000
• Ruby Tuesday under 1,000