TGI Fridays under 800 calories: 13 plates, ranked

Of the 50 dishes we track at TGI Fridays, 13 come to 800 calories or less with the sides and choices they come with — 26%. The most protein in one plate under 800 is the Wings Regular - Traditional 12 pc Only tossed in Dragon-Glaze, 76 g for 700 calories, and it is the most filling of them by protein and fiber per calorie too. 37 dishes do not fit under 800.

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

• 13 plates under 800
• 76g most protein in one plate
• 76g protein in a full meal
• 37 dishes over 800

As of October 2026, 13 of the 50 TGI Fridays dishes we track come to 800 calories or less with the choices they come with, and the most protein in a complete TGI Fridays meal under 800 is 76 g (12 Traditional wings tossed in Dragon-Glaze, and a 12-ounce Coca-Cola Zero Sugar).

Three complete TGI Fridays meals under 800 calories

Under 800, the most-protein meal is built on the Wings Regular - Traditional 12 pc Only (510 cal for the dish alone), which leaves 290 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.

Build your own TGI Fridays plate under 800 calories → Swap a side or a sauce, add a dish, share the link.

Every TGI Fridays plate under 800 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 800 — by grams of protein, then calories. The median plate under 800 is 740 calories. Figures as TGI Fridays published them, rounded to whole numbers (how we check them).

What 800 calories buys at TGI Fridays

The 8 lightest plates under 800: Grilled Salmon with Garlic-Butter Broccoli (430), 6 oz. Sirloin with Seasoned Fries (500), Wings Starter - Traditional 8 pc Only (670), Fridays Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ) (700), Wings Regular - Traditional 12 pc Only (700), Chicken Caesar Salad (730), Wings Starter - Boneless 8 pc Only (740) and Salmon Fillet with Mashed Potatoes and Garlic-Butter Broccoli (770). Across the 13 plates on this page, the choices a dish comes with add as much as 330 calories. The heaviest plate that still fits is the Dragon-Glazed Salmon with Jasmine Rice and Garlic-Butter Broccoli at 800 calories, exactly at the cap.

What doesn't fit under 800

37 of 50 TGI Fridays dishes are over 800 calories even with their lightest choices; the lightest of them, the 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli, misses by 30 calories at 830. With more room, see TGI Fridays under 1,000. Closest misses: 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli (from 830), Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Honey Mustard (from 870), Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Tgi Sauce (from 880), Crispy Shrimp with Seasoned Fries and Coleslaw and Cocktail Sauce (from 880) and Wings Large - Traditional 16 pc Only (from 900).

More at TGI Fridays

• TGI Fridays calories & nutrition (222 items listed)
• 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)

Under 800 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 800
• Red Robin under 800
• Ruby Tuesday under 800