TGI Fridays under 1,200 calories: 35 plates, ranked

Of the 50 dishes we track at TGI Fridays, 35 come to 1,200 calories or less with the sides and choices they come with — 70%. The most protein in one plate under 1,200 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. 15 dishes do not fit under 1,200.

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

• 35 plates under 1,200
• 101g most protein in one plate
• 103g protein in a full meal
• 15 dishes over 1,200

As of October 2026, 35 of the 50 TGI Fridays dishes we track come to 1,200 calories or less with the choices they come with, and the most protein in a complete TGI Fridays meal under 1,200 is 103 g (16 Traditional wings tossed in Dragon-Glaze, and a Red Bull Passion (Sugar Free)).

Three complete TGI Fridays meals under 1,200 calories

Under 1,200, the most-protein meal is built on the Wings Large - Traditional 16 pc Only (680 cal for the dish alone), which leaves 520 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 1,000; the others use the extra 200 calories.

Build your own TGI Fridays plate under 1,200 calories → Swap a side or a sauce, add a dish, share the link.

Every TGI Fridays plate under 1,200 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,200 — by grams of protein, then calories. The median plate under 1,200 is 920 calories. Figures as TGI Fridays published them, rounded to whole numbers (how we check them).

What 1,200 calories buys at TGI Fridays

Going from 1,000 to 1,200 calories adds 10 plates: Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (5) (1,010), Crispy Chicken Sandwich with Seasoned Fries (1,020), Bacon Ranch Chicken Sandwich with Seasoned Fries (1,050), Cheeseburger with Seasoned Fries (1,060), Crispy Chicken Fingers with Honey Mustard, Seasoned Fries and Coleslaw (6) (1,080), Crispy Chicken Fingers with Tgi Sauce, Seasoned Fries and Coleslaw (6) (1,090), Wings Starter - Boneless 12 pc Only (1,110) and 12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli (1,120) and 2 more. Across the 35 plates on this page, the choices a dish comes with add as much as 390 calories. The heaviest plate that still fits is the Bacon Cheeseburger with seasoned fries at 1,200 calories, exactly at the cap.

What doesn't fit under 1,200

15 of 50 TGI Fridays dishes are over 1,200 calories even with their lightest choices; the lightest of them, the Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw, misses by 20 calories at 1,220. Tighter budget: TGI Fridays under 1,000. Closest misses: Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw (from 1,220), Whiskey-Glazed Chicken Sandwich (from 1,230), Fish & Chips with Seasoned Fries, Coleslaw and Tartar Sauce (from 1,240), Bruschetta Chicken Pasta with Breadstick (from 1,250) and The Beyond Meat Cheeseburger (from 1,250).

More 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 calorie calculator (build a plate under your cap)

Under 1,200 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 1,200
• Red Robin under 1,200
• Ruby Tuesday under 1,200