TGI Fridays has 143 menu items with full macro data including protein, carbs, fat, and calories for each dish. Browse the full menu above to find items that fit your nutrition targets.

Does TGI Fridays have high-protein options?

Yes — use the Fitsy app to filter TGI Fridays's menu by your protein target. You can set your daily macro goals and Fitsy will rank every dish by how well it matches.

Is TGI Fridays good for macro tracking?

TGI Fridays is macro-friendly with detailed nutrition data for its entire menu. Download the Fitsy app to get personalized meal recommendations based on your specific protein, carb, and fat targets.

Find meals at TGI Fridays that fit your macros

Set your protein, carb, and fat targets. Fitsy ranks every dish.

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The full menu

Wings Large - Traditional 16 PC Only

12 oz New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli

12 oz New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli

Cajun Shrimp & Chicken Pasta without Breadstick

Wings Regular - Traditional 12 PC Only

Sizzling Chicken & Shrimp with Mashed Potatoes

Wings Large - Boneless 16 PC Only

Wings Only - Boneless 16 PC

Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw

Fridays Big Ribs Full-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw

Philly Cheesesteak

8 oz Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli

8 oz Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli

Million Dollar Cobb Salad with Chicken and Ranch Dressing

Wings Starter - Traditional 8 PC Only

Wings Starter - Boneless 12 PC Only

Crispy Chicken Fingers (6) with Honey Mustard, Seasoned Fries and Coleslaw

Crispy Chicken Fingers Whiskey-Glaze (6) with Seasoned Fries and Coleslaw

Fried Shrimp with Cocktail Sauce, Fries and Broccoli Slaw HB

Southern Fried Chicken Sandwich

Bacon Ranch Chicken Sandwich

Crispy Chicken Sandwich with Seasoned Fries

Chicken Bacon Ranch Salad (Grilled)

Mozzarella Sticks (6) with Frank's Redhot Buffalo

Mozzarella Sticks (6) with Garlic Parmesan

Mozzarella Sticks (6) with Original Marinara Sauce

Mozzarella Sticks with Frank's RedHot Buffalo

Mozzarella Sticks with Original Marinara

Chicken Bacon Ranch Salad (Crispy)

Mozzarella Sticks with Whiskey-Glaze

Cheeseburger with Seasoned Fries

Whiskey-Glazed Sesame Chicken Bites

Crispy Chicken Fingers (5) with Honey Mustard, Seasoned Fries and Coleslaw

Crispy Chicken Fingers Whiskey-Glaze (5) with Seasoned Fries and Coleslaw

Wings Only - Traditional 6 PC

6 oz Sirloin with Seasoned Fries

Fridays Big Ribs Half-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw

Fridays Big Ribs Half-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw

Fridays Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ)

Fridays Big Ribs Half-Rack with Seasoned Fries (Whiskey-Glaze)

Wings Only - Boneless 8 PC

Wings Starter - Boneless 8 PC Only

Center-Cut Sirloin

Crispy Chicken Fingers (4) with Honey Mustard, Seasoned Fries and Coleslaw

Crispy Chicken Fingers (4) with TGI Sauce, Seasoned Fries and Coleslaw

Crispy Chicken Fingers Whiskey-Glaze (4), Seasoned Fries and Coleslaw

Chicken AI Pastor Bowl

Fridays Big Ribs Half-Rack (Apple Butter BBQ)

Half-Rack Ribs (Apple Butter BBQ)

Million Dollar Cobb Salad with Ranch Dressing

Fridays Big Ribs Half-Rack (Whiskey-Glaze)

Half-Rack Ribs (Whiskey-Glaze)

Kid's Sliders without Side

Mozzarella Sticks (4) with Garlic Parmesan

Mozzarella Sticks (4) with Original Marinara

Boneless Wings (8) Basket with Seasoned Fries without Sauce and Dressing

Mozzarella Sticks (4) with Whiskey-Glaze

Side - 4 Cheese Mac & Cheese

Crispy Chicken Fingers with Seasoned Fries, Coleslaw and TGI Sauce

Crispy Shrimp with Seasoned Fries and Coleslaw and Cocktail Sauce

Fried Shrimp with Cocktail Sauce, Fries and Broccoli Slaw PB

Kid's Cheddar Mac & Cheese without Side

6 oz Sirloin with Garlic-Butter

6 oz Sirloin with Whiskey-Glaze

Chicken Caesar Salad

Crispy Chicken Fingers with Seasoned Fries, Coleslaw and Honey Mustard

Kid's Mozzarella Sticks (3) with Marinara Sauce

Grilled Chicken Breast (1)

Grilled Chicken Breast (Apple Butter BBQ)

Pan-Seared Pork Stickers with Szechwan Sauce

Crispy Chicken Fingers (3) Classic without Dressing

Kid's Crispy Chicken Fingers with Honey Mustard without Side HB

Margarita Shrimp Cocktail

Saut&#233;ed Garlic Shrimp (6)

Saut&#233;ed Shrimp (6)

Caesar Salad with Breadstick

Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette

Kid's Pasta with Butter without Side

New York Cheesecake

Sautéed Garlic Shrimp (6)

Sautéed Shrimp (6)