Garlic-butter NY strip with mashed potatoes and garlic-butter broccoli
78g P 68g C 44g F
High protein contains dairy
All chains
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TGI Fridays nutrition facts & calories
16 meals · macros from TGI Fridays Official Nutrition & Allergen Information ↗ · last verified Jul 2, 2026 · how we verify
Cutting? Start with the Grilled Chicken Breast at 160 calories. Bulking or just hitting a protein target? The 12 oz. New York Strip, Mashed Potatoes & Broccoli leads the menu at 78g protein for 970 cal. 6 fit a keto or low-carb order. None of the tracked TGI Fridays meals contain nuts.
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Garlic-butter grilled chicken breast with mashed potatoes and garlic-butter broccoli
52g P 69g C 50g F
High protein contains dairy
Garlic-butter sirloin with mashed potatoes and garlic-butter broccoli
51g P 69g C 36g F
High protein contains dairy
Bacon Ranch Chicken Sandwich & Fries
1050 cal
Grilled chicken sandwich with bacon, ranch, and side of seasoned fries
50g P 74g C 63g F
High protein contains dairy, gluten, pork
Salmon, Jasmine Rice & Broccoli
780 cal
Salmon fillet with jasmine rice and garlic-butter broccoli
45g P 57g C 42g F
High protein contains fish
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Grilled Salmon with Broccoli
430 cal
Garlic-butter broccoli side, no starch
40g P 10g C 25g F
High protein Keto contains fish
Grilled Salmon Fillet
280 cal
Sustainably raised salmon portion only, no side
37g P 8g C 11g F
High protein Low cal Keto contains fish
Sirloin & Fries Meal Deal
500 cal
6 oz. sirloin steak with side of seasoned fries
33g P 23g C 31g F
High protein contains gluten
Aloha Chicken Bowl
630 cal
Grilled chicken rice bowl with pineapple and vegetables
26g P 73g C 26g F
Chicken Caesar Salad
730 cal
Grilled chicken over romaine with Caesar dressing and parmesan
23g P 20g C 63g F
Keto contains dairy, gluten, fish
6 oz. Sirloin, Whiskey-Glazed
330 cal
Whiskey-glaze sauce, no side
23g P 45g C 7g F
Low cal contains gluten
Garlic Shrimp with Jasmine Rice
560 cal
Six sauteed garlic shrimp over jasmine rice
23g P 46g C 32g F
contains shellfish
Grilled chicken breast with whiskey-glaze and side of seasoned fries
23g P 36g C 20g F
Low cal contains gluten
Crispy Chicken Fingers (3pc)
240 cal
Classic breading, no dipping sauce or side
20g P 13g C 12g F
Low cal Keto contains gluten, eggs
TGI Fridays nutrition — common questions
What is the healthiest thing to eat at TGI Fridays?
It depends on your goal: for protein, the 12 oz. New York Strip, Mashed Potatoes & Broccoli leads at 78g; for fewer calories, the Grilled Chicken Breast at 160. The table above shows calories and macros for all 16 TGI Fridays meals we track.
What has the most protein at TGI Fridays?
The highest-protein item we track at TGI Fridays is the 12 oz. New York Strip, Mashed Potatoes & Broccoli — 78g protein for 970 calories, per TGI Fridays Official Nutrition & Allergen Information.
Where does TGI Fridays nutrition data come from?
Every calorie and macro on this page is sourced from TGI Fridays Official Nutrition & Allergen Information, not estimated or AI-generated. Values can vary by location and change over time.
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