Under 500 Calories at TGI Fridays

Menu items with 500 calories or fewer per listed portion. Sides, drinks and sharing dishes are shown separately. 96 distinct listed portions match this filter.

Explore TGI Fridays in Menuu

Browse restaurant menus, compare available nutrition and save your favourites. Coverage varies by restaurant and dish.

Download on the App StoreGet it on Google Play

Free to download. Optional Premium features.

All items≤500 cal≤600 calVeganVeggie≤300 cal≤400 cal≤700 cal

These are matching menu records, not a ranking. Numerical filters use known per-serving values only. Confirm the exact portion and include extras separately.

Mains (31)

Add Cheese

Per listed serving

37 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Beef Burger (Gluten Free)

Per listed serving

342 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Beef Dip

Per listed serving

11 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

BRUSCHETTA

Per listed serving

332 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

CAJUN MUSHROOM FAJITA WRAP

Per listed serving

355 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Cheeseburger (Gluten Free)

Per listed serving

407 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant
More mains
  • CHICKEN POTSTICKERS · StandardPer listed serving300 kcal
  • Chimichurri · StandardPer listed serving66 kcal
  • CHIPS & GUACAMOLE · StandardPer listed serving82 kcal
  • CRISPY CALAMARI · StandardPer listed serving409 kcal
  • Crispy Chicken Burger · StandardPer listed serving272 kcal
  • Crispy Chicken Fingers · Everyday TrioPer listed serving275 kcal
  • CRISPY CHICKEN SALAD · StandardPer listed serving312 kcal
  • FRIDAYS LOADED POTATO SKINS · StandardPer listed serving380 kcal
  • Fridays™ Legendary Glaze · StandardPer listed serving80 kcal
  • Grilled Chicken Burger · StandardPer listed serving252 kcal
  • Grilled Chicken Burger (Gluten Free) · StandardPer listed serving315 kcal
  • HOUSE FRIES · TGI Fridays Main MenuPer listed serving419 kcal
  • House Salad · StandardPer listed serving75 kcal
  • HOUSE SALAD WITH HONEY MUSTARD SAUCE · StandardPer listed serving75 kcal
  • Kids Hamburger · StandardPer listed serving284 kcal
  • KING PRAWN MEXI BOWL · StandardPer listed serving312 kcal
  • MEXI BOWL · StandardPer listed serving312 kcal
  • MOZZARELLA PLANKS · StandardPer listed serving463 kcal
  • Peppercorn Sauce · StandardPer listed serving26 kcal
  • PLANT-BASED MEXI BOWL · StandardPer listed serving312 kcal
  • Smoky BBQ · StandardPer listed serving61 kcal
  • Tomatoes Tubes · StandardPer listed serving319 kcal
  • TRIO MENU- Cajun Mushroom Fajita Wrap · StandardPer listed serving355 kcal
  • TRIO MENU- Pulled Pork sandwich · StandardPer listed serving464 kcal
  • VEGETABLE POTSTICKERS · StandardPer listed serving255 kcal

Sides and extras (31)

Baked Beans

Per listed serving

20 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

BBQ Sauce Kids Menu

Per listed serving

81 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

BBQ SAUCE TGI Fridays Main Menu

Per listed serving

61 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Beef Gravy

Per listed serving

14 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

BLACKENED CHICKEN FOR BOWLS & SALADS

Per listed serving

141 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

BLACKENED SALMON FOR BOWLS & SALADS

Per listed serving

344 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant
More sides and extras
  • Boneless Bites · StandardPer listed serving265 kcal
  • CAJUN SPICED ONION RINGS · StandardPer listed serving440 kcal
  • CHEF'S VEGETABLES · StandardPer listed serving51 kcal
  • Chicken Wings · StandardPer listed serving308 kcal
  • COLESLAW · StandardPer listed serving103 kcal
  • Corn Ribs · StandardPer listed serving78 kcal
  • Creamy Mash · Kids MenuPer listed serving258 kcal
  • CREAMY MASH · TGI Fridays Main MenuPer listed serving344 kcal
  • Crispy Chicken Tenders · StandardPer listed serving253 kcal
  • Frank's® RedHot Sauce · StandardPer listed serving89 kcal
  • FRIDAYS SIGNATURE WHISKEY-GLAZE · StandardPer listed serving80 kcal
  • Fries · StandardPer listed serving299 kcal
  • GARLIC & CHILLI KING PRAWNS · StandardPer listed serving59 kcal
  • GRILLED CHICKEN · StandardPer listed serving141 kcal
  • Honey Mustard · StandardPer listed serving120 kcal
  • House Salad with Blue Cheese Sauce · StandardPer listed serving75 kcal
  • House Salad with Ranch Dressing · StandardPer listed serving75 kcal
  • MAPLE GLAZED CORN RIBS · StandardPer listed serving152 kcal
  • Maple Sriracha · StandardPer listed serving69 kcal
  • Peas · StandardPer listed serving18 kcal
  • Plant-based Bites · StandardPer listed serving268 kcal
  • Ranch Dressing · StandardPer listed serving75 kcal
  • Spicy rice · StandardPer listed serving310 kcal
  • Sweet Potato Fries · StandardPer listed serving215 kcal
  • TRIO MENU- Sweet potato fries(Upgrade) · StandardPer listed serving396 kcal

Drinks (6)

Espresso Martini

Per listed serving

70 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Long Beach Island Tea

Per listed serving

86 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Long Island Tea

Per listed serving

69 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Neon Iced Tea

Per listed serving

72 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Strawberry Milkshake

Per listed serving

470 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Vanilla Milkshake

Per listed serving

492 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Snacks and smaller dishes (18)

Banana

Per listed serving

17 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Berries

Per listed serving

15 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Brownie Pieces

Per listed serving

60 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Caramel Sauce

Per listed serving

77 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Chocolate Brownie

Per listed serving

259 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Chocolate Brownie with Ice Cream

Per listed serving

485 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant
More snacks and smaller dishes
  • Chocolate Ice Cream · StandardPer listed serving77 kcal
  • Chocolate Sauce · StandardPer listed serving87 kcal
  • Fresh Fruit Sundae · StandardPer listed serving105 kcal
  • Mini Marshmallows · StandardPer listed serving32 kcal
  • Orange Sorbet · StandardPer listed serving41 kcal
  • Oreo® Pieces · StandardPer listed serving72 kcal
  • Strawberries · StandardPer listed serving8 kcal
  • Strawberry Ice Cream · StandardPer listed serving67 kcal
  • Strawberry Sauce · StandardPer listed serving37 kcal
  • Sweets · StandardPer listed serving51 kcal
  • Vanilla Ice Cream · StandardPer listed serving67 kcal
  • White Chocolate Buttons · StandardPer listed serving82 kcal

Other menu items (10)

Cheese Donuts

Per listed serving

409 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Fridays™ Hotdog (With Cheese)

Per listed serving

410 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Fridays™ Kids Hotdog

Per listed serving

298 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Kids Fish Fingers

Per listed serving

220 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Mozzarella Planks Combo

Per listed serving

463 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant

Quesadilla

Per listed serving

380 kcalProtein: Not supplied by the restaurantCarbs: Not supplied by the restaurantFat: Not supplied by the restaurant
More other menu items
  • TRIO MENU- Garlic Bread(Apps) · StandardPer listed serving332 kcal
  • TRIO MENU- Loaded Chicken Bites(Apps) · StandardPer listed serving265 kcal
  • TRIO MENU- Maple Corn Rib(Apps) · StandardPer listed serving152 kcal
  • TRIO MENU- Salt & Pepper Calamari(Apps) · StandardPer listed serving409 kcal

Related pages

All TGI Fridays menu recordsUnder 500 Calories UK guideAll eating out guides