American casual
TGI Fridays under 400 calories
29 TGI Fridays menu items under 400 calories, sorted by protein-per-calorie. Useful when you're eating out on a deficit.
The 29 dishes below are every TGI Fridays item we track that comes in at or under 400 calories. They're ranked by protein-per-calorie so you can spot the macro-friendly picks fast.
Item
kcal
P
C
F
- Grilled Chicken Breast (1)62% protein per calorie13020g1g5g
- Wings Only - Traditional 6 PC58% protein per calorie25036g0g11g
- Wings Starter - Traditional 8 PC Only56% protein per calorie34048g0g15g
- Sustainably Raised Salmon53% protein per calorie28037g8g11g
- Center-Cut Sirloin43% protein per calorie28030g2g16g
- Grilled Chicken Breast (Whiskey-Glaze)42% protein per calorie19020g15g5g
- 6 oz Sirloin with Garlic-Butter38% protein per calorie24023g3g15g
- Sautéed Garlic Shrimp (6)34% protein per calorie21018g0g16g
- Sautéed Shrimp (6)34% protein per calorie21018g0g16g
- Crispy Shrimp (6)19% protein per calorie21010g21g9g
- Fried Shrimp (6) PB19% protein per calorie21010g21g9g
Tortilla Soup18% protein per calorie27012g24g13g- Soup - White Cheddar Broccoli17% protein per calorie28012g17g20g
- Pretzel Bites (8) with Poblano Queso12% protein per calorie40012g49g16g
- Potato Bun Toasted12% protein per calorie3009g43g11g
- Sub - Toasted Challah Bun Only10% protein per calorie2807g36g12g
- Mashed Potatoes8% protein per calorie3407g58g10g
- Giant Onion Rings6% protein per calorie3505g48g14g
- Jasmine Rice6% protein per calorie3505g46g16g
- Side - Seasoned Fries5% protein per calorie2303g21g15g
- Seasoned Fries5% protein per calorie2303g21g15g
- Avocado5% protein per calorie801g4g7g
Coleslaw3% protein per calorie1501g13g10g- The Late Checkout0% protein per calorie2700g35g0g
- Pineapple Mezcal 'Rita0% protein per calorie2500g32g0g
- Moscato - 9 fl oz0% protein per calorie2200g0g0g
- Twisted Tea0% protein per calorie1900g26g0g
- Red Bull0% protein per calorie1100g29g0g
- Red Bull - Tropical0% protein per calorie1100g29g0g
Scan the TGI Fridays menu in healmeal.
Point at the menu live and healmeal ranks the dishes that fit your remaining macros.
