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Tgi Fridays Nutritional Menu

author image Jennifer Andrews
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.
Tgi Fridays Nutritional Menu
A healthy salad in a blue bowl. Photo Credit tvirbickis/iStock/Getty Images

T.G.I Friday's Restaurants are casual-dining establishments that offer a varied menu including beef, chicken and seafood dishes, as well as popular appetizers. The restaurants provide nutritional information only for select items. This information gives you the opportunity to select dishes that are both appealing and healthy according to your specific needs.

Appetizers and Sides

T.G.I Friday's has many tasty dishes that are also relatively healthy when compared to other menu items. It is important to select wisely as many dishes on the regular menu are high in calories and fat, fried or cooked in heavy oils and sauces. Select dishes that have nutrition facts labeled to help you choose a healthier dish. Request vegetables and salads in lieu of French fries or onion rings. You should avoid dips that contain sour cream or creamy dressings. T.G.I Friday's Spinach and Artichoke Dip has 30 calories, 1.5 g of fat and 2 g of protein per 2 tbsp. serving.

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Soups and Salads

Soups and salads can be high in calories, fat and sodium, depending on how they are prepared and their ingredients. T.G.I Friday's menu offers a few options so that you can choose a lighter dish. The House Salad has only 240 calories and 0 g of fat, while the Pecan-Crusted Chicken Salad has 1360 calories and 50 g of fat, despite being served with healthy mandarins, dried cranberries and celery.

Low-Calorie Meals

T.G.I Friday's offers several lighter meal options that are still flavorful. Look for menu items that are listed as grilled, boiled, baked or steamed versus fried dishes. Avoid meals that are cooked in oils, heavy sauces, gravies or cream-based as they are typically higher in calories and fat. Select the Turkey Burger which has 410 calories and 19 g of fat over the Jack Daniel Burger, which has nearly a day's worth of calories at 1540, as well as 34.5 g of fat.


T.G.I Friday's menu offers various desserts that are healthier than, and not as heavy as, traditional desserts. Many of these items are still high in calories however and should be eaten in moderation. Consider splitting a dessert with a fellow diner or ask for only half-a-serving when you make your order. Alternatively, you could save half the dessert and box it up to enjoy the next day. A treat to finish your meal and perhaps share with a friend is the Chocolate Angel Swirl Cake, which has 500 calories and 10 g of fat.

Specific Requests

In most case's T.G.I. Friday's will accept special requests for how you would like your meal prepared. Always call ahead to ask how they prepare a dish and if an alternative method is possible, or check with your waiter when you arrive. This is important if you are looking to cut calories further or lower the fat content of a dish from what is specified on the menu. Ask for dressings and sauces on the side, or half the amount typically used, and request that your meal be cooked without oils or in a light broth for improved nutrition.

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