TGI Friday’s® Menu Nutrition & Calories Facts

When everyday is Friday, everyday is a cheat-day. At TGI Friday’s, you can indulge in all kinds of alcoholic beverages, fried treats and more. It’s food and drink for people who want to forget their woes, people who want to let loose and enjoy themselves without thinking about the consequences.

TGI Friday’s Nutrition Facts

Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Baby Back Ribs, Full Rack1300240101301067770
Baby Back Ribs, 1/2 Rack90014085242036646
Jack Daniel’s® Ribs1590240175308068771
Sizzling Chicken & Shrimp115025045218061678
Sizzling Chicken & Cheese1040260.541219059668
Sizzling Chicken & Spinach4605029180046617
Bourbon Barrel Mahi Mahi2604.50461029014
Bruschetta Shrimp Pasta860709387042735
Grilled Norwegian Salmon with Langostino Lobster4307010123042124
FridaysTM Shrimp7506091332031929

TGI Friday’s Calories

Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Pecan-Crusted Chicken Salad1080160761650391171
Pecan-Crusted Chicken Salad (lunch portion)540803883020636
Cobb Salad with Grilled Chicken5701301697057933
Cobb Salad with Grilled Sriracha Shrimp53012018128049829
Cobb Salad with Grilled Norwegian Salmon66015022151052842
Cobb Salad with Flat Iron 4 oz. Steak52014017120042834
Grilled Chicken Cobb Salad (lunch portion)30070953024419
Caesar Salad with Grilled Chicken80012122185045660
Caesar Salad with Grilled Sriracha Shrimp79011131155038456
Caesar Salad with Grilled Norwegian Salmon92014135179042469
Caesar Salad with Flat Iron 4 oz. Steak78013130147032462
Chicken Caesar Salad (lunch portion)51080.515111019342
Chipotle Yucatan Chicken Salad760170351420431052
Chipotle Yucatan Chicken Salad (lunch portion)400801971022627
Strawberry Fields Salad6101004057011647
Strawberry Fields Salad with Grilled Chicken8001204045853
Strawberry Fields Salad with Grilled Sriracha Shrimp76010042103035649
Strawberry Fields Salad with Grilled Norwegian Salmon89013046126049762
Strawberry Fields Salad with Flat Iron 4 oz. Steak7801304195029657
Strawberry Fields Salad (lunch portion)41060283506432
Avocado Vinaigrette1302025700114
Balsamic Vinaigrette1903042400019
Bleu Cheese20040.513102021
Honey Mustard2003082900018
Low Fat Balsamic Vinaigrette50009180002
Thousand Island2003062900019

TGI Friday’s Menu Nutrition

Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
White Cheddar Broccoli Cheese28011018153011220
French Onion35011025255015121
Soup of the Day - New England Clam Chowder 50018045156014230
Soup of the Day - Tortilla 2102018150014010
Soup of the Day - Turkey Kale1500017960935
Soup of the Day - Tomato Basil3001402019305424
House Salad w/ Bread Stick2103030280847
Caesar Salad w/ Bread Stick37060325909223
Bourbon Barrel Chicken27050587030014
Bruschetta Chicken Pasta860709387042735
Cajun Shrimp & Chicken Pasta111030086241059659
Crispy Chicken Fingers103018087276038759
Parmesan-Crusted Chicken 980230.555211063657

TGI Friday’s Wings Calories

Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
All-American Stacked Burger148034394406065793
Smoke Stacked Burger16303631084180667102
Truffle Stacked Burger1550 363.593327062882
New York Cheddar & Bacon Burger1490332.5108428051872
Classic Cheeseburger1250262.597351057874
Jack Daniel’s® Burger1510262.5151407068799
Turkey Burger96010098276038844
Sedona Black Bean Burger11201401213190411755
Your Call Burger1130202.595310045862

TGI Friday’s Dessert Calories

Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Jack Daniel’s® Chicken Sandwich1220190110297054362
French Dip74019049155040343
California Chicken Club64013046215048531
Mediterranean Mahi Naan’Wich4804055108033415
Seasoned Fries320304010105516
Side Salad400.50555211.5
Fresh usda choice STEAKS
Rib-Eye with Langostino Lobster Topping1604045401309
Rib-Eyewith Half-Rack of Ribs49010038117031124
Flat Iron38080384038126
Flat Iron with Langostino Lobster Topping1604045401309
Flat Iron with Half-Rack of Ribs49010038117031124
10 oz. New York Strip5001304116049133
10 oz. New York Strip with Langostino Lobster Topping1604045401309
10 oz. New York Strip with Half-Rack of Ribs49010038117031124
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Jack Daniel’s® Rib-Eye6907057132065122
with Crispy Jack Daniel’s® Shrimp2001.50229201327
with Half-Rack Jack Daniel’s® Ribs5301004976032124
Jack Daniel’s® Flat Iron5004057129039116
with Crispy Jack Daniel’s® Shrimp2001.50229201327
with Half-Rack Jack Daniel’s® Ribs5301004976032124
Jack Daniel’s® New York Strip6209057128049123
with Crispy Jack Daniel’s® Shrimp2001.50229201327
with Half-Rack Jack Daniel’s® Ribs5301004976032124
Jack Daniel’s® Chicken & Shrimp5302.5067189043211
Jack Daniel’s® Chicken530205816406018
Jack Daniel’s® Mixed Grill - Half-Rack of Ribs5301004976032124
Jack Daniel’s® Mixed Grill - All-Natural Chicken21010146703003.5
Jack Daniel’s® Mixed Grill - Crispy Shrimp2001.50229201327
Jack Daniel’s® Ribs & Shrimp1790260197400081978
Jack Daniel’s® Ribs1590240175308068771
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Mashed Potatoes2104.50215403310
Cheddar Mac & Cheese4701204343018423
Seasoned Fries320304010105516
Sweet Potato Fries39090502303620
Jasmine Rice Pilaf4202.50724707511
Fresh Broccoli500010370050.5
Fresh Spinach1805085704214
Tomato Mozzarella Salad903.505220516
Italian Pretzel Grinder w/ Fries Only6809063192026535
1/2 BLT & Avocado w/ Fries Only62010050186025429
Strawberry Fields Salad with Chicken w/ Breadstick Only650904762022542
Bruschetta Pasta Pomodoro2701046280936
Half California Club w/ Fries Only5609053183027627
Chipotle Yucatan Chicken Salad w/ Breadstick Only5301003988026731
Smoked Sausage Mac & Cheese62017047142024337
Chicken & Bacon Mac & Cheese630120.544157034335
JackTM Sliders® w/ Fries Only870161.574312026553
Spicy Chicken Sliders w/ Fries Only86091.595259024643
Cajun Chicken Pasta w/ Breadstick Only44011043116023320
Ceasar Salad with Grilled Chicken640100.535129023446
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Tennessee Whiskey Cake111026015163012452
Brownie Obsession®120032015348012460
Vanilla Bean Cheesecake9203908838010257
Oreo® Madness500100763306321
Kid’s Dessert - Cup of Dirt48090793007216
Kid’s Dessert - Vanilla Ice Cream460170491706026
Kid’s Sundae690200942408131
Non-alcoholic beve
Soda: Coca-Cola®150003945000
Soda: Diet Coke®000045000
Soda: Dr Pepper®150004155000
Soda: Sprite®160004035000
FridaysTM House-Made Lemonade14000375000
Coffee (Black)50005000
Iced Tea (Unsweetened)000035000
Mango Passion Smoothie310307015113.5
Triple Berry Smoothie220304615233.5
Green Passion Smoothie300007155420
Strawberry Banana Smoothie330007820240
Strawberry Passion Fruit Tea13000310110
Tropical Raspberry Tea11000250010
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Blue Raspberry Lemonade280006710140
Mango Peach Lemonade230005715010
Cherry Limeade 260006315020
Red Bull® Passion2100054200030
Ruby Red Bull®2000051210000
Strawberry Lemonade210005540100
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Kid’s Chocolate Milk2303.5036135915
Kid’s Milk1303012120805
Kid’s Slush Blue Raspberry160003920000
Kid’s Slush Mango Peach Lemonade100002620000
Kid’s Slush Strawberry Lemonade120003420010
Kid’s Soda: Coca-Cola®110003035000
Kid’s Soda: Diet Coke®000035000
Kid’s Soda: Dr Pepper®110003040000
Kid’s Soda: Sprite®120003025000
Kid’s Lemonade110003045000
Kid’s Crush: Cherry Limeade12000295000
Kid’s Crush: Strawberry Lemonade6000155010
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Kid’s Sliders47010131129017131
Chicken Fingers50010031116020133
Chicken Sandwich320402541016117
Mac & Cheese44012041122016023
Pasta & Marinara2400046150942
Kid’s Side - Carrots w/ Ranch1502.5073401114
Kid’s Side - Seasoned Fries320304010105516
Kid’s Side - Side Salad400.50555211.5
Kid’s Side - Mandarin Oranges60001410110
Kid’s Side - Fruit Cup4500120110
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Crispy Green Bean Fries6501404412106550
Traditional Buffalo Wings580-93017140323048278
Boneless Wings700-10608-160-136-1332420-394035-402-440-81
Pan Seared Pot Stickers3906048142018319
Beer-Cheese Dipping Sauce54010561144018326
Mozzarella Sticks 5601613780027633
Loaded Potato Skins 7301714492017553
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Crispy Chicken Fingers82013071217025649
Bruschetta Chicken Pasta4303.504744021318
Cajun Shrimp & Chicken Pasta65019044160029339
Half-Rack BBQ Rack Ribs90014085242036646
Half-Rack JD Ribs91014090196036646
Jack Daniels® Chicken33010449703004
Fridays™ Shrimp65010065255019735
Pecan-Crusted Chicken Salad540803883020636
Strawberry Fields Salad with Grilled Chicken520702845019438
Strawberry Fields Salad with Grilled Sriracha Shrimp490602960020433
Cobb Salad with Grilled Chicken30070953024442
Cobb Salad with Grilled Sriracha Shrimp280601068025438
Caesar Salad with Grilled Chicken51080.515111019327
Caesar Salad with Grilled Sriracha Shrimp52080.5221010232
Chipotle Yucatan Chicken Salad4008019710226
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
THE 474 De
Tennessee Whiskey Cake670180883608232
Brownie Obsession®720200892808237
Item NameCalories (kcal)Sat Fat (g)Trans Fat (g)Carbs (g)Sodium (mg)Protein (g)Fiber (g)Total Fat (g)
Buffalo Wings (Boneless) Classic5907035303034235
Buffalo Wings (Boneless) Cider Glaze with Sriracha Ranch101080134244035340
Buffalo Wings (Boneless) Garlic Parmesan
Buffalo Wings (Boneless) Ghost Pepper
Buffalo Wings (Boneless) Memphis BBQ6706072262035427
Buffalo Wings (Boneless) Miso with Sriracha Ranch7908071280037440
Buffalo Wings (Boneless) Sriracha Buffalo with Sriracha Ranch75014046396036446
Buffalo Wings (Traditional) Classic470503232043432
Buffalo Wings (Traditional) Cider Glaze with Sriracha Ranch89090101172044137
Buffalo Wings (Traditional) Garlic Parmesan
Buffalo Wings (Traditional) Ghost Pepper
Buffalo Wings (Traditional) Memphis BBQ
Buffalo Wings (Traditional) Miso with Sriracha Ranch6709039208046237
Buffalo Wings (Traditional) Sriracha Buffalo with Sriracha Ranch62014014324045244
Side Bleu Cheese
Side Ranch1302.5013001014
Crispy Green Bean Fries with Cucumber-Wasabi Ranch6501404412106550
Loaded Potato Skins with Green Onion Sour Cream7301714492017553
Mozzarella Sticks with Marinara Sauce5601613780027633
Pan-Seared Pot Stickers3906048142012117
Warm Pretzels with Beer-Cheese Sauce540100.561144018326
Bacon-Wrapped Stuffed Jalapeños480140.514133040130
BBQ Chicken Flatbread6201206497027429
Buffalo Wings (Boneless) - Classic7208044333042342
Buffalo Wings (Boneless) - Sriracha with Sriracha Ranch87015055426044453
Buffalo Wings (Boneless) - Ghost Pepper7007055308044534
Buffalo Wings (Boneless) - Memphis BBQ7907080292043434
Buffalo Wings (Boneless) - Garlic Parmesan990140.553264046466
Buffalo Wings (Boneless) - Cider Glaze with Sriracha Ranch114090142274043347
Buffalo Wings (Boneless) - Miso with Sriracha Ranch9209080310045446
Buffalo Wings (Traditional) - Classic7201204264071048
Buffalo Wings (Traditional) - Sriracha with Sriracha Ranch88019015356073259
Buffalo Wings (Traditional) - Ghost Pepper71011015239073241
Buffalo Wings (Traditional) - Memphis BBQ80011041222072240
Buffalo Wings (Traditional) - Garlic Parmesan990180.513194075173
Buffalo Wings (Traditional) - Cider Glaze with Sriracha Ranch1140130102204072153
Buffalo Wings (Traditional) - Miso with Sriracha Ranch92013040241074252
Crispy Green Bean Fries9002106917209865
Chicken Tostado Nachos56013039195037631
Jack Daniel’s® Sampler1820220231439084966
JackTM Sliders640-127014-271.5-344-892360-428023-452-441-82
Loaded Potato Skins138032288206034998
Mozzarella Sticks820231.554118039850
Pan-Seared Pot Stickers5909072215018225
Sesame Jack™ Chicken Strips1090100159270039635
Spicy Chicken Sliders450-9007-15054-1081800-360020-392-518-36
Sriracha Shrimp Roll6606061139021737
Spinach Florentine Flatbread54015049100017330
Tuscan Spinach Dip87029159144020559
Warm Pretzels with Craft Beer-Cheese Dipping Sauce1180251.5125317040760

TGI Friday’s Healthy Options

TIG Friday's Nutrition Info

Many TGI Friday’s menu options are loaded with sodium. In fact, if you opt for some of their Buffalo Wings, as well as some of their fried potato sides, you’ll go over your RDA. This is bad, but salt isn’t as bad as once thought. Neither is fat. In fact, recent studies suggest that the age-old adage that salt and fat leads to heart attacks and strokes may be as correct as we once thought.

But that doesn’t mean you should load up on fat and salt. Your body requires salt, but not in excessive amounts. And while fat can be good for you, saturated fat is not good and trans fats are very unhealthy.
Another thing to consider is that a diet heavy in protein and fat will also put stress on your body, slowing down your digestive system and forcing your liver to work overtime. So, try and mix things up. Add some greenery, reduce the trans fats and the salt, and opt for a bottle of water instead of a sugary drink.

Everything is okay in moderation, but only if you eat well the rest of the time. Be sure to pay attention to the salads as well. Too many customers assume that the salad is always the healthier option, not realizing that many casual dining restaurants and fast food restaurant salad are loaded with oils, salt, and sugar.

As for the alcohol, remember that “light beers” are only light because they have less alcohol. This is the ingredient that makes alcoholic beverages fattening. It’s not additional sugar. And it’s definitely not fat. So, if you’re only interested in alcohol, the best way to get the hit without the calories is just to order it in spirit form.

But contrary to what TGI Friday’s would have you believe, it’s not Friday every day. And if you want to visit here regularly, then you might want to keep those calories, those sugars and that fat to a minimum.
Fortunately, there are plenty of healthier options available. TGI Friday’s can help you regardless of what you’re looking to cut out of your diet. That applies to fat, sugar and sodium. But it also applies if you’re looking to cut alcohol, meat, dairy, nuts or gluten out of your diet.

Below you will find a complete and updated table of all TGI Friday’s menu items. Keep scrolling and you will discover information on the nutrient content of many of their foods. There is also some other nutrition information.