Pit StopTGI Fridays: high-protein, low-calorie picks
Here are the 315 TGI Fridays items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition TGI Fridays publishes (see the source).
188 items are 400 calories or less. 72 have 30 g of protein or more. The most protein at 400 calories or less is Wings Starter - Traditional 8 PC Only (48 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wings Starter - Traditional 8 PC Only1 serving | 340 | 48 | 0 | 15 |
| UPGRADE YOUR PROTEIN - Sustainably Raised Salmon1 serving | 280 | 37 | 8 | 11 |
| Classic Fridays Combo - Wings Only - Traditional 6 PC1 serving | 250 | 36 | 0 | 11 |
| UPGRADE YOUR PROTEIN - Center-Cut Sirloin1 serving | 280 | 30 | 2 | 16 |
| 6 oz. Sirloin with Garlic-Butter1 serving | 240 | 23 | 3 | 15 |
| 6 oz. Sirloin with Whiskey-Glaze1 serving | 330 | 23 | 45 | 7 |
| Grilled Chicken Breast (Apple Butter BBQ)1 serving | 160 | 20 | 8 | 5 |
| Grilled Chicken Breast (Whiskey-Glaze)1 serving | 190 | 20 | 15 | 5 |
| UPGRADE YOUR PROTEIN - Sautéed Garlic Shrimp (6)1 serving | 210 | 18 | 0 | 16 |
| Soup & Salad Combo - Soup - White Cheddar Broccoli1 serving | 280 | 12 | 17 | 20 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wings Regular - Traditional 12 PC Only1 serving | 510 | 72 | 0 | 22 |
| Grilled Salmon with Garlic-Butter Broccoli1 serving | 430 | 40 | 10 | 25 |
| 6 oz. Sirloin with Seasoned Fries1 serving | 500 | 33 | 23 | 31 |
| Fridays Big Ribs Half-Rack (Apple Butter BBQ)1 serving | 460 | 29 | 31 | 25 |
| Fridays Big Ribs Half-Rack (Whiskey-Glaze)1 serving | 570 | 28 | 60 | 25 |
| Classic Fridays Combo - Mozzarella Sticks (4) with Original Marinara1 serving | 580 | 28 | 40 | 32 |
| Kid's Sliders without Side1 serving | 580 | 28 | 38 | 38 |
| SIDES - 4 Cheese Mac & Cheese1 serving | 590 | 27 | 40 | 37 |
| Kid's Cheddar Mac & Cheese without Side1 serving | 560 | 24 | 49 | 32 |
| Kid's Crispy Chicken Fingers with Honey Mustard without Side HB1 serving | 460 | 19 | 32 | 28 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Classic Fridays Combo - Wings Only - Traditional 6 PC1 serving | 250 | 36 | 14.4 |
| Wings Large - Traditional 16 PC Only1 serving | 680 | 96 | 14.1 |
| Wings Starter - Traditional 8 PC Only1 serving | 340 | 48 | 14.1 |
| UPGRADE YOUR PROTEIN - Sustainably Raised Salmon1 serving | 280 | 37 | 13.2 |
| Grilled Chicken Breast (Apple Butter BBQ)1 serving | 160 | 20 | 12.5 |
| UPGRADE YOUR PROTEIN - Center-Cut Sirloin1 serving | 280 | 30 | 10.7 |
| Grilled Chicken Breast (Whiskey-Glaze)1 serving | 190 | 20 | 10.5 |
| 6 oz. Sirloin with Garlic-Butter1 serving | 240 | 23 | 9.6 |
| Grilled Salmon with Garlic-Butter Broccoli1 serving | 430 | 40 | 9.3 |
| UPGRADE YOUR PROTEIN - Sautéed Garlic Shrimp (6)1 serving | 210 | 18 | 8.6 |
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Questions
What item under 1,000 calories has the most protein at TGI Fridays?
Wings Large - Traditional 16 PC Only (1 serving): 96 g protein, 680 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at TGI Fridays?
At 400 calories or less, the most protein comes from Wings Starter - Traditional 8 PC Only (1 serving): 48 g protein, 340 calories; UPGRADE YOUR PROTEIN - Sustainably Raised Salmon (1 serving): 37 g protein, 280 calories; Classic Fridays Combo - Wings Only - Traditional 6 PC (1 serving): 36 g protein, 250 calories.
Where do these TGI Fridays numbers come from?
From the nutrition information TGI Fridays publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.