TGI Fridays High-Protein Menu (November 2026)
The most protein on the TGI Fridays menu is in the Traditional Wings (16 pieces): 96 g in TGI Fridays' guide, at 680 calories.
By Mike Dalton. Checked November 7, 2026.
Ranked by grams of protein per dish. A smaller dish can still be a lean pick: the questions below name the one with the most protein for its calories.
The Top 15
| Dish | Protein | Calories | Price |
|---|---|---|---|
| Traditional Wings (16 pieces) | 96 g | 680 | $21.29–$24.19 |
| FRIDAYS Signature Whiskey-Glaze Sampler | 86 g | 1,570 | $20.49–$26.39 |
| Cajun Shrimp & Chicken Pasta | 81 g | 1,410 | $18.49–$24.59 |
| 12 oz New York Strip (Garlic-Butter) | 78 g | 970 | $28.59–$34.99 |
| 12 oz New York Strip (Whiskey-Glaze) | 77 g | 1,120 | $28.59–$34.99 |
| Traditional Wings (12 pieces) | 72 g | 510 | $17.39–$20.29 |
| Boneless Wings (16 pieces) | 62 g | 1,220 | $18.99–$22.19 |
| Sizzling Chicken & Shrimp | 62 g | 970 | $18.69–$28.19 |
| FRIDAYS Big Ribs (Full rack, Apple Butter BBQ) | 60 g | 1,220 | $26.39–$34.29 |
| FRIDAYS Big Ribs (Full rack, Whiskey-Glaze) | 60 g | 1,290 | $26.39–$34.29 |
| Philly Cheesesteak | 52 g | 1,200 | $17.29–$20.99 |
| 8 oz Sirloin (Garlic-Butter) | 51 g | 780 | $22.19–$26.99 |
| 8 oz Sirloin (Whiskey-Glaze) | 51 g | 830 | $22.19–$26.99 |
| Whiskey-Glazed Chicken | 51 g | 960 | $17.49–$18.69 |
| Dragon-Glazed Salmon (With mashed potatoes) | 50 g | 790 | $19.79–$26.59 |
Numbers are TGI Fridays' own, from its nutrition and allergen guide dated February 17, 2026. Dishes newer than the guide are not listed. Your own sides, sauces and add-ons change the total.
The Top Pick in Each Section
| Section: dish | Protein | Calories |
|---|---|---|
| Appetizers: Traditional Wings (16 pieces) | 96 g | 680 |
| Hot Off the Grill: 12 oz New York Strip (Garlic-Butter) | 78 g | 970 |
| Mains: Cajun Shrimp & Chicken Pasta | 81 g | 1,410 |
| Burgers and Sandwiches: Philly Cheesesteak | 52 g | 1,200 |
| Salads, Bowls and Soups: Million Dollar Cobb | 49 g | 920 |
| Desserts: Cinnamon Sugar Pretzel Bites | 15 g | 890 |
Most Protein per Dollar
Grams of protein for each dollar of the lowest price we found, dishes with one price only (sized dishes are left out, because their price depends on the size).
| Dish | Protein | Lowest price | Protein per dollar |
|---|---|---|---|
| Cajun Shrimp & Chicken Pasta | 81 g | $18.49 | 4.4 g |
| FRIDAYS Signature Whiskey-Glaze Sampler | 86 g | $20.49 | 4.2 g |
| Fridays Crispy Chicken Sandwich | 42 g | $10.39 | 4.0 g |
| Loaded Potato Skins | 46 g | $11.89 | 3.9 g |
| Loaded Tots | 45 g | $12.09 | 3.7 g |
| Sizzling Chicken & Shrimp | 62 g | $18.69 | 3.3 g |
| Million Dollar Cobb | 49 g | $14.79 | 3.3 g |
| Bacon Ranch Chicken Sandwich | 50 g | $15.29 | 3.3 g |
FAQs: You May Want to Know
Prices come from TGI Fridays' online order menus at six restaurants, checked November 7, 2026: Annapolis, Chicago, Conway, Orlando, Porter Ranch and Valley Stream. Calories and nutrients come from TGI Fridays' nutrition and allergen guide, dated February 17, 2026. Your restaurant may differ. TGIFridaysMenu.com is not affiliated with TGI Fridays.