TGI Friday's Macros & Nutrition Guide
Casual dining chain known for its bar atmosphere, appetizers, burgers, and Jack Daniel's glazed items.
TGI Friday's Average Macros
Average macro breakdown across all 11 menu items at TGI Friday's.
Top 5 Healthiest Orders
Grilled Chicken Breast
Grilled Chicken Caesar Salad
Friday's Cheeseburger
Side House Salad
Vanilla Bean Cheesecake
Best for Protein
Highest protein options at TGI Friday's — ideal for muscle building and macro tracking.
Cajun Shrimp & Chicken Pasta
Sizzling Chicken & Shrimp
Jack Daniel's Chicken
Grilled Chicken Breast
Friday's Cheeseburger
GLP-1 Friendly Options
High protein, moderate calories, good fiber — ideal for Ozempic, Wegovy, or Mounjaro users.
Grilled Chicken Breast
Grilled Chicken Caesar Salad
Sizzling Chicken & Shrimp
Under 400 Calories
Grilled Chicken Breast
Side House Salad
Skip These
The lowest-scoring items on the menu. Fine as an occasional treat, but not your best bet.
Mozzarella Sticks (appetizer)
Jack Daniel's Chicken
Boneless Wings
Complete Macro Breakdown — All 11 Items
Full nutrition data for every item on the TGI Friday's menu, sorted by Coach Score.
Grilled Chicken Breast
Grilled Chicken Caesar Salad
Friday's Cheeseburger
Side House Salad
Vanilla Bean Cheesecake
Sizzling Chicken & Shrimp
Cajun Shrimp & Chicken Pasta
Loaded Potato Skins (appetizer)
Jack Daniel's Chicken
Boneless Wings
Mozzarella Sticks (appetizer)
Frequently Asked Questions
What are the healthiest items at TGI Friday's?
The top 5 healthiest items at TGI Friday's by Coach Score are: Grilled Chicken Breast (380 cal, 44g protein), Grilled Chicken Caesar Salad (460 cal, 40g protein), Friday's Cheeseburger (810 cal, 44g protein), Side House Salad (160 cal, 4g protein), Vanilla Bean Cheesecake (870 cal, 10g protein).
How many calories are in TGI Friday's menu items?
TGI Friday's menu items average 677 calories. The lowest calorie option is 160 calories.
What has the most protein at TGI Friday's?
The highest protein items at TGI Friday's are: Cajun Shrimp & Chicken Pasta (52g protein), Sizzling Chicken & Shrimp (48g protein), Jack Daniel's Chicken (46g protein). The max protein item has 52g.
What are the macros at TGI Friday's?
Average macros across TGI Friday's's menu: 677 calories, 35g protein, 43g carbs, 40g fat.
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