66 of 252 food orders · Updated
TGI Fridays orders under 500 calories
66 TGI Fridays orders come in under 500 calories. Here they are, most protein first.
TGI Fridays under 500 calories
Every TGI Fridays order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Sirloin (6 oz) (Parmesan Butter) with Mashed Potatoes & Lemon-Butter Broccoli | — | 440 | 32 g | 36 g | 21 g |
| GS - Green - Cheeseburger without Side | Burgers | 500 | 28 g | 7 g | 40 g |
| Fridays Combo Wings - Traditional Dragon-Glazed (add choice of dressing) | Sides | 500 | 23 g | 28 g | 34 g |
| GS - Kids Chicken Sandwich with GF Bun without Side and Drink | — | 380 | 21 g | 37 g | 18 g |
| Half Rack Apple Butter BBQ Ribs (Add-On) | Sides | 390 | 21 g | 16 g | 28 g |
| Fridays Combo Wings - Traditional Chile-Lime (add choice of dressing) | Sides | 450 | 21 g | 7 g | 39 g |
| Fridays Combo Wings - Traditional Apple Butter BBQ (add choice of dressing) | Sides | 490 | 21 g | 29 g | 33 g |
| Fridays Combo Wings - Traditional Frank's Buffalo (add choice of dressing) | Sides | 370 | 20 g | 0 g | 33 g |
| Fridays Combo Wings - Traditional Carolina Reaper (add choice of dressing) | Sides | 420 | 20 g | 10 g | 34 g |
| Half Rack Fridays Stout-Glazed Big Ribs (Add-On) | Sides | 430 | 20 g | 28 g | 28 g |
| Kids Side Mozzarella Sticks | Sides | 430 | 20 g | 28 g | 27 g |
| Kids Sliders (add choice of side & beverage) | Burgers | 490 | 19 g | 37 g | 29 g |
| Kids - Chicken Platter with Lemon Butter Broccoli without Drink | — | 180 | 18 g | 12 g | 8 g |
| Wings - Roulette Traditional Wings Dragon-Glaze without Celery and Dressing | Sides | 380 | 18 g | 14 g | 28 g |
| Wings - Roulette Traditional Wings Garlic Parm without Celery and Dressing | Sides | 470 | 18 g | 4 g | 43 g |
| Wings - Roulette Traditional Wings Buffalo without Celery and Dressing | Sides | 310 | 17 g | 0 g | 27 g |
| Wings - Roulette Traditional Wings Carolina Reaper without Celery and Dressing | Sides | 330 | 17 g | 5 g | 28 g |
| Wings - Roulette Traditional Wings Chile-Lime without Celery and Dressing | Sides | 350 | 17 g | 4 g | 30 g |
| Wings - Roulette Traditional Wings BBQ without Celery and Dressing | Sides | 370 | 17 g | 14 g | 28 g |
| Wings - Roulette Traditional Wings Stout-Glaze without Celery and Dressing | Sides | 410 | 17 g | 26 g | 28 g |
| Wings - Roulette Traditional Wings Whiskey-Glaze without Celery and Dressing | Sides | 420 | 17 g | 28 g | 27 g |
| Beyond Chili with Saltine Crackers | Sides | 440 | 17 g | 21 g | 33 g |
| Kids Cheddar Mac & Cheese (add choice of side & beverage) | — | 450 | 17 g | 48 g | 23 g |
| Add - Fridays Combo Warm Pretzel with Beer Cheese Sauce IMPINGER | Sides | 500 | 17 g | 68 g | 18 g |
| Kids Chicken Tenders (HB) with Honey Mustard (add choice of side & beverage) | — | 350 | 16 g | 11 g | 27 g |
| Kids Chicken Tenders (PB) with Honey Mustard (add choice of side & beverage) | — | 460 | 16 g | 27 g | 32 g |
| Kids Egg Breakfast with Scrambled Eggs, Potatoes without Meat | — | 450 | 14 g | 23 g | 33 g |
| Soup - New England Clam Chowder (SOD) | Entrées | 500 | 14 g | 45 g | 30 g |
| Soup - White Cheddar Broccoli | Entrées | 290 | 12 g | 18 g | 20 g |
| Add - Fridays Combo Pan Seared Pot Stickers with Szechwan Dipping Sauce | Sides | 390 | 12 g | 48 g | 17 g |
| Side Bacon (3) | Sides | 120 | 11 g | 1 g | 8 g |
| Soup - Chicken Noodle (SOD) | Entrées | 150 | 11 g | 18 g | 4 g |
| Kids Penne Pasta with Alfredo Sauce (add choice of side & beverage) | — | 290 | 11 g | 39 g | 9 g |
| Kids Dessert - Sundae | Desserts | 420 | 11 g | 48 g | 24 g |
| Kids Sundae | Desserts | 420 | 11 g | 48 g | 24 g |
| Kids Penne Pasta with Butter (add choice of side & beverage) | — | 350 | 10 g | 35 g | 18 g |
| Side Caesar Salad with Breadstick IMPINGER | Salads & Bowls | 480 | 10 g | 35 g | 34 g |
| Side Caesar Salad with Breadstick FRIED | Salads & Bowls | 500 | 10 g | 35 g | 36 g |
| Side House Salad with Bread Stick without Dressing IMPINGER | Salads & Bowls | 280 | 9 g | 38 g | 11 g |
| Side House Salad with Bread Stick without Dressing FRIED | Salads & Bowls | 300 | 9 g | 38 g | 14 g |
| Kids Egg Breakfast with Fried Egg, Potatoes without Meat | — | 390 | 9 g | 23 g | 29 g |
| Kids Penne Pasta with Marinara Sauce (add choice of side & beverage) | — | 300 | 8 g | 43 g | 10 g |
| Toasted Challah Bun Only | Donuts & Bakery | 280 | 7 g | 36 g | 12 g |
| Side Seasonal Vegetables - Brussels Sprouts | Sides | 120 | 6 g | 12 g | 7 g |
| Udi's Toasted Gluten Free Bun Only | Donuts & Bakery | 290 | 6 g | 36 g | 15 g |
| Side Jasmine Rice | Sides | 370 | 6 g | 63 g | 10 g |
| Strawberry Waffle (Fresh) | — | 380 | 6 g | 77 g | 6 g |
| Side Multi-Grain Toast & Butter | Sides | 190 | 5 g | 30 g | 5 g |
| Side Sausage Links (3) | Sides | 200 | 5 g | 0 g | 20 g |
| Side Caesar Salad without Breadstick | Salads & Bowls | 290 | 5 g | 8 g | 27 g |
| Soup - Creamy Tomato Basil (SOD) | Entrées | 300 | 5 g | 20 g | 24 g |
| Oatmeal | — | 330 | 5 g | 55 g | 11 g |
| Side Seasonal Vegetables - Lemon-Butter Broccoli | Sides | 90 | 4 g | 11 g | 5 g |
| Side House Salad without Bread Stick without Dressing | Salads & Bowls | 90 | 4 g | 11 g | 4 g |
| Side Seasonal Vegetables - Green Beans | Sides | 110 | 4 g | 12 g | 7 g |
| Chips and Salsa | Sides | 240 | 4 g | 29 g | 10 g |
| GS - Caesar Salad without Croutons without Breadstick | Salads & Bowls | 260 | 4 g | 4 g | 26 g |
| Side Seasonal Vegetables - Asparagus | Sides | 70 | 3 g | 6 g | 5 g |
| Kids Side Mashed Potatoes | Sides | 130 | 3 g | 23 g | 4 g |
| Side Mashed Potatoes | Sides | 130 | 3 g | 23 g | 4 g |
| Side Seasoned Fries 4 oz | Sides | 230 | 3 g | 21 g | 15 g |
| Sweet Potato Fries | Sides | 390 | 3 g | 50 g | 20 g |
| Side Seasonal Vegetables - Mixed Veg | Sides | 80 | 2 g | 8 g | 5 g |
| Kids Side Fries | Sides | 230 | 2 g | 21 g | 15 g |
| Seasoned Fries | Sides | 230 | 2 g | 21 g | 15 g |
| Side Coleslaw | Sides | 150 | 1 g | 13 g | 11 g |
The full TGI Fridays menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — TGI Fridays included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for TGI Fridays in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
TGI Fridays and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by TGI Fridays; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.