How to use the meal builder
- Choose a category tab, or type a dish name in the search box.
- Tap Add on each item. Tap it again with the plus button if you are ordering two.
- For wings, add the wings line and then the sauce line that matches the same piece count.
- Read the Nutrition Facts panel for totals and the allergen chips for anything to flag with your server.
- Switch the calorie bar between 1,600, 2,000 and 2,500 to see how the meal fits your day.
Where the numbers come from
TGI Fridays publishes a nutrition and allergen chart for its US restaurants. This tool uses the version dated February 17, 2026. Each row keeps the chart's own wording, so a plate listed as "with Seasoned Fries and Coleslaw" already includes those sides. Items the chart marks as not available show as "--" and count as zero in the totals. Alcoholic drinks are not included.
Lowest calorie plates
These full plates from the grill, mains and salad sections come in lowest on calories, sides included.
| Plate | Calories | Protein | Sodium |
|---|---|---|---|
| Soup & Salad: Soup - White Cheddar Broccoli | 280 | 12g | 1400mg |
| Soup & Salad: House Salad without Dressing with Breadstick | 300 | 9g | 520mg |
| Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette | 540 | 12g | 1570mg |
| Soup & Salad: Caesar Salad with Breadstick | 540 | 16g | 1060mg |
| Aloha Chicken Bowl | 630 | 26g | 990mg |
| Soup & Salad: Soup - French Onion | 660 | 27g | 1750mg |
Most protein for the calories
Ranked by grams of protein per 100 calories. Grilled proteins with vegetable sides tend to lead, while fried and pasta dishes drop down the list.
| Plate | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| 12 oz. New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | 970 | 78g | 8.0g |
| 12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | 1120 | 77g | 6.9g |
| 8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli | 780 | 51g | 6.5g |
| Sizzling Chicken & Shrimp with Mashed Potatoes | 970 | 62g | 6.4g |
| Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli | 790 | 50g | 6.3g |
| 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli | 830 | 51g | 6.1g |
Easy ways to trim a meal
- Pick garlic-butter over whiskey-glaze on steaks and chicken; the glaze adds sugar and calories.
- Swap seasoned fries for broccoli where the menu allows it.
- Ask for dressing and sauce on the side and use part of it.
- Share a starter across the table instead of ordering one each.
- Choose a zero-calorie fountain drink or unsweetened iced tea over a slush.
Frequently asked questions
Where does the nutrition data in this calculator come from?
Every number comes from the TGI Fridays Nutrition and Allergen Information guide dated February 17, 2026. We copied the calories, fat, saturated fat, trans fat, cholesterol, sodium, carbs, fiber, sugar, protein and allergen marks for each line as published. Alcoholic drinks are left out of this tool.
Why do some items look like two or three separate entries?
The official guide lists many dishes by size or sauce. Boneless wings, for example, appear once for the plain wings and again for each sauce at each size. Add the wings and the matching sauce line to get the full plate.
Are the totals exact for my order?
They are a close estimate. Portions vary between kitchens, and swaps or extra sauce change the numbers. Treat the result as a planning figure, not a lab measurement.
How are the % Daily Values worked out?
They use the FDA reference amounts for a 2,000 calorie diet, the same basis printed on packaged food labels. The calorie bar lets you compare the meal against 1,600, 2,000 or 2,500 calories instead.
Can I rely on the allergen list if I have a food allergy?
Use it as a starting point only. The guide notes that kitchens share fryers and prep areas, so cross-contact can happen even when an allergen is not marked. Always tell your server before ordering.
This calculator is an independent tool and is not affiliated with TGI Fridays. Figures are for general information and are not medical or dietary advice. See our Disclaimer for more.