TGI Fridays
How to Order Lighter at TGI Fridays
The standard advice — "just get a salad" — collapses immediately at most casual dining chains, because the salads are often the most calorie-dense items on the menu thanks to creamy dressings, candied nuts and fried protein. TGI Fridays is no exception. Here is what actually works.
Five lighter picks
- Pan-Seared Pot Stickers — 390 cal, 15g protein
- Strawberry Fields Salad with Chicken — 520 cal, 38g protein
- Sizzling Chicken & Shrimp — 680 cal, 68g protein
- Loaded Cheese Fries — 680 cal, 21g protein
- Whiskey-Glazed Sirloin (8oz) — 690 cal, 55g protein
Five to plan around (or split with a friend)
- Jack Daniel's Sampler — 1880 cal, 4780 mg sodium
- Brownie Obsession — 1520 cal, 820 mg sodium
- Jack Daniel's Ribs (Full Rack) — 1380 cal, 3850 mg sodium
- Cajun Shrimp & Chicken Pasta — 1380 cal, 2890 mg sodium
- Loaded Potato Skins — 1340 cal, 2680 mg sodium
A couple of universal moves at TGI Fridays
- Skip the complimentary bread/breadsticks at the table — they are easily 300+ calories before the meal arrives.
- Order any creamy or vinaigrette dressing on the side; it usually doubles a salad's calorie count.
- When in doubt, swap fries for a side of seasonal vegetables or a side salad with vinaigrette on the side.
- Box half before you start. Restaurant portions are calibrated for sharing, even when they are not labeled that way.
Browse the full TGI Fridays nutrition guide on the brand page above for any item we did not call out here.