TGI Fridays Nutrition Facts Analysis 2023: Healthy or Not?

Coach Smith

If you’ve seen my “how to eat healthy when eating out” page, you’ll know that I’m naturally skeptical of chain restaurants because of their massive amounts of calories, fat, and salt. So when I decided to analyze TGI Fridays nutrition facts, you can probably predict the results.

According to TGI Fridays website, they “focus on fresh, quality ingredients; bold, craveable flavors; and fun, shareable items … we have something for every appetite including our “Right Portion, Right Price” entrees, which are 750 calories or less.”

TGI Fridays Nutrition Facts Analysis What’s Healthy and What’s Not

So let me get this straight. 750 calories or less is considered healthy?

I beg to differ.

Fortunately, TGI Fridays posts its nutrition information on its website. As you’re about to see, there are plenty of unhealthy options … but not a whole lot of healthy ones. Here are your best (and worst) bets:

Unhealthiest Things on the Menu at TGI Fridays

Worst Appetizer:

Loaded Potato Skins: 2040 calories, 131 g fat, 163 g carbs, 2230 mg sodium

Worst Salad:

Pecan Crusted Chicken Salad with Blue Cheese Dressing: 1400 calories, 102 g fat, 78 g carbs, 2350 mg sodium

Worst Burger:

New York Cheddar and Bacon Burger: 1530 calories, 88 g fat, 101 g carbs, 3880 mg sodium

Worst Sandwich:

Jack Daniels Chicken Sandwich: 1140 calories, 58 g fat, 106 g carbs, 3140 mg sodium

Worst Entrees:

Hibachi Chicken Skewers: 1330 calories, 41 g fat, 187 g carbs, 4760 mg sodium

Hibachi Steak Skewers: 1390 calories, 53 g fat, 186 g carbs, 3840 mg sodium

Jack Daniels Ribs: 1530 calories, 73 g fat, 158 g carbs, 3220 mg sodium

Jack Daniels Ribs and Shrimp: 1730 calories, 80 g fat, 181 g carbs, 4140 mg sodium

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Worst Side:

Parmesan Steak Fries: 660 calories, 49 g fat, 47 g carbs, 630 mg sodium

Worst Kids Meal:

Chicken Fingers: 500 calories, 33 g fat, 31 g carbs, 1160 mg sodium

Worst Desserts:

Brownie Obsession: 1240 calories, 54 g fat, 185 g carbs, 820 mg sodium

Tennessee Whiskey Cake: 1270 calories, 61 g fat, 160 g carbs, 480 mg sodium

Healthiest Things on the Menu at TGI Fridays

Best Appetizer:

Ahi Tuna Crisps: 330 calories, 24 g fat, 15 g carbs, 720 mg sodium

Best Salad:

Strawberry Fields Salad with Low Fat Balsamic Dressing: 690 calories, 50 g fat, 44 g carbs, 870 mg sodium

Best Seafood Dishes:

Grilled Salmon with Langostino Lobster: 520 calories, 32 g fat, 6 g carbs, 1480 mg sodium

Dragonfire Salmon: 600 calories, 23 g fat, 46 g carbs, 1980 mg sodium

Best Sandwich:

Half California Club: 380 calories, 26 g fat, 20 g carbs, 1170 mg sodium

Best Entrees:

Dragonfire Chicken: 660 calories, 15 g fat, 95 g carbs, 2160 mg sodium

6 oz. Sirloin Steak with Broccoli and Ginger Lime Slaw: 500 calories, 34.5 g fat, 21 g carbs, 2000 mg sodium

Best Side:

Broccoli: 50 calories, 0.5 g fat, 10 g carbs, 370 mg sodium

Ginger Lime Slaw: 80 calories, 10 g fat, 9 g carbs, 180 mg sodium

Tomato Mozzarella Salad: 110 calories, 6 g fat, 5 g carbs, 340 mg sodium

Best Kids Meal:

Chicken Sandwich with Oval Salad and Mandarin Oranges: 380 calories, 14.5 g fat, 43 g carbs, 715 mg sodium

Best Dessert:

Kid’s Orange Sherbet: 150 calories, 0 g fat, 37 g carbs, 35 mg sodium

Best Beverages

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