TGI Fridays Low-Calorie Menu (November 2026)
The lowest-calorie dish at TGI Fridays is the Traditional Wings (8 pieces) at 340 calories as served, then the Traditional Wings (12 pieces) at 510.
By Mike Dalton. Checked November 7, 2026.
This list counts dishes as TGI Fridays' guide lists them with their sides. Burgers and sandwiches are left out because the guide lists them without the side you pick, and desserts, sides and kids meals have their own pages.
The Top 15
| Dish | Calories | Protein | Price |
|---|---|---|---|
| Traditional Wings (8 pieces) | 340 | 48 g | $12.49–$15.29 |
| Traditional Wings (12 pieces) | 510 | 72 g | $17.39–$20.29 |
| Thai Mango Salad | 540 | 12 g | $15.19–$19.89 |
| Boneless Wings (8 pieces) | 610 | 31 g | $11.69–$14.29 |
| Aloha Chicken Bowl | 630 | 26 g | $14.79–$18.59 |
| Pan-Seared Pot Stickers | 650 | 20 g | $12.19–$16.09 |
| Traditional Wings (16 pieces) | 680 | 96 g | $21.29–$24.19 |
| Chicken Caesar Salad | 730 | 23 g | $16.39–$16.99 |
| Pretzel Bites | 750 | 22 g | $12.19–$17.39 |
| Salmon Filet (With mashed potatoes) | 770 | 47 g | $22.19–$26.59 |
| Salmon Filet (With jasmine rice) | 780 | 45 g | $22.19–$26.59 |
| 8 oz Sirloin (Garlic-Butter) | 780 | 51 g | $22.19–$26.99 |
| Dragon-Glazed Salmon (With mashed potatoes) | 790 | 50 g | $19.79–$26.59 |
| FRIDAYS Big Ribs (Half rack, Apple Butter BBQ) | 800 | 32 g | $17.49–$23.59 |
| Dragon-Glazed Salmon (With jasmine rice) | 800 | 48 g | $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 | Calories | Protein |
|---|---|---|
| Appetizers: Traditional Wings (8 pieces) | 340 | 48 g |
| Hot Off the Grill: Salmon Filet (With mashed potatoes) | 770 | 47 g |
| Mains: Fried Shrimp | 880 | 24 g |
| Burgers and Sandwiches: Fridays Crispy Chicken Sandwich | 1,020 | 42 g |
| Salads, Bowls and Soups: Thai Mango Salad | 540 | 12 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.