T.G.I. FRIDAY'S, classic sirloin steak (10 oz): Nutrition Facts
Generic food Meals and Dishes
T.G.I. FRIDAY'S, classic sirloin steak (10 oz) contains 196 kcal per 100 g. A 1 serving (176 g) provides about 345 kcal.
Roughly 63% of its calories come from protein, with 36% from fat and 1% from carbohydrates (estimated with general energy factors).
That is close to the median for restaurant foods on FoodFactly (203 kcal per 100 g).
100 g provides 110% of the Daily Value for Vitamin B12, 56% of the Daily Value for selenium and 50% of the Daily Value for zinc.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 196 kcal | |
| Total fat M | 7.8 g | 10% |
| Saturated fat C | 2.5 g | 12% |
| Trans fat C | 0.28 g | |
| Cholesterol M | 95 mg | 32% |
| Sodium M | 232 mg | 10% |
| Total carbohydrates C | 0.47 g | 0.2% |
| Dietary fiber | not reported | |
| Total sugars M | 0.46 g | |
| Protein M | 31 g | 62% |
| Vitamin A ? | 11 µg | 1% |
| Vitamin E M | 0.77 mg | 5% |
| Thiamin (B1) M | 0.091 mg | 8% |
| Riboflavin (B2) M | 0.4 mg | 31% |
| Niacin (B3) M | 5.7 mg | 36% |
| Pantothenic acid (B5) M | 0.66 mg | 13% |
| Vitamin B6 M | 0.74 mg | 43% |
| Vitamin B12 M | 2.6 µg | 110% |
| Calcium M | 7 mg | 0.5% |
| Iron M | 2.9 mg | 16% |
| Magnesium M | 28 mg | 7% |
| Phosphorus M | 240 mg | 19% |
| Potassium M | 379 mg | 8% |
| Zinc M | 5.5 mg | 50% |
| Copper M | 0.11 mg | 12% |
| Manganese M | 0.026 mg | 1% |
| Selenium M | 30.6 µg | 56% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 63%
- Carbohydrates 1%
- Fat 36%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein31 gin the top quarter of restaurant foods (median 8.6 g)
- Sugars0.46 gin the lowest quarter of restaurant foods (median 1.9 g)
- Fat7.8 gbelow the median for restaurant foods (median 10.8 g)
- Saturated fat2.5 gbelow the median for restaurant foods (median 2.6 g)
- Sodium232 mgin the lowest quarter of restaurant foods (median 430 mg)
- Protein per 100 kcal15.8 gprotein density, useful for comparing foods with different calorie levels
- Water59.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.6 g |
|---|---|
| Polyunsaturated fat C | 0.68 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.46 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.42 g |
|---|---|
| Threonine M | 1.5 g |
| Isoleucine M | 1.5 g |
| Leucine M | 2.6 g |
| Lysine M | 2.7 g |
| Methionine M | 0.83 g |
| Cystine M | 0.33 g |
| Phenylalanine M | 1.3 g |
| Tyrosine M | 1.1 g |
| Valine M | 1.6 g |
| Arginine M | 2.2 g |
| Histidine M | 1.2 g |
| Alanine M | 1.9 g |
| Aspartic acid M | 3 g |
| Glutamic acid M | 4.9 g |
| Glycine M | 1.5 g |
| Proline M | 1.3 g |
| Serine M | 1.2 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.006 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.028 g |
| Linoleic acid (omega-6, 18:2) ? | 0.5 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.007 g |
| SFA 12:0 M | 0.005 g |
| SFA 14:0 M | 0.14 g |
| SFA 16:0 M | 1.4 g |
| SFA 18:0 M | 0.84 g |
| SFA 20:0 M | 0.008 g |
| MUFA 18:1 ? | 2.4 g |
| PUFA 18:3 ? | 0.03 g |
| PUFA 20:4 M | 0.078 g |
| SFA 22:0 M | 0.007 g |
| MUFA 14:1 M | 0.032 g |
| MUFA 16:1 ? | 0.15 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.016 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.018 g |
| SFA 15:0 M | 0.023 g |
| SFA 17:0 M | 0.067 g |
| SFA 24:0 M | 0.005 g |
| TFA 16:1 t M | 0.018 g |
| TFA 18:1 t M | 0.23 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.033 g |
| PUFA 18:2 CLAs M | 0.023 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.004 g |
| MUFA 16:1 c M | 0.14 g |
| MUFA 18:1 c M | 2.2 g |
| PUFA 18:2 n-6 c,c M | 0.44 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.001 g |
| MUFA 17:1 M | 0.044 g |
| PUFA 20:3 ? | 0.027 g |
| Fatty acids, total trans-monoenoic C | 0.25 g |
| Fatty acids, total trans-polyenoic C | 0.033 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.026 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0.013 g |
Carotenoids (8)
| Retinol M | 11 µg |
|---|---|
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.19 mg |
| Tocopherol, delta M | 0.09 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0.31 mg |
| Tocotrienol, gamma M | 0.04 mg |
| Tocotrienol, delta M | 0 mg |
Other components (4)
| Water M | 59.2 g |
|---|---|
| Ash M | 1.4 g |
| Energy C | 822 kJ |
| Vitamin A, IU ? | 37 IU |
Other forms of T.G.I. FRIDAY'S
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| T.G.I. FRIDAY'S, chicken fingers, from kids' menu | 330 | 18.1 g | 17.7 g | 20.8 g |
| T.G.I. FRIDAY'S, chicken fingers | 325 | 18.7 g | 16.8 g | 20.3 g |
| T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded | 302 | 11.9 g | 20.9 g | 19 g |
| T.G.I. FRIDAY'S, french fries | 296 | 3.7 g | 36.9 g | 14.8 g |
| T.G.I. FRIDAY'S, fried mozzarella Cooked | 333 | 15.8 g | 25.3 g | 18.8 g |
| T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | 121 | 5 g | 17.4 g | 3.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Restaurant, family style, sirloin steak | 195 | 29.8 g | 0 g | 8.5 g |
| DENNY'S, top sirloin steak | 182 | 28.9 g | 0.14 g | 7.3 g |
| Steak teriyaki | 198 | 28.9 g | 1.9 g | 8.3 g |
| APPLEBEE'S, 9 oz house sirloin steak | 189 | 26.9 g | 0 g | 9.1 g |
| Stuffed chicken, drumstick or breast, Puerto Rican style | 236 | 28.4 g | 6.5 g | 10.5 g |
| Chicken or turkey with teriyaki | 163 | 25.7 g | 1.6 g | 6 g |
| Chicken or turkey fricassee, no sauce, no potatoes, Puerto Rican style | 200 | 25.2 g | 0 g | 11 g |
| Venison or deer with gravy | 147 | 25.5 g | 1.6 g | 3.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in T.G.I. FRIDAY'S?
100 g of T.G.I. FRIDAY'S has 196 kcal. 1 serving (176 g): about 345 kcal.
Is T.G.I. FRIDAY'S high in protein?
T.G.I. FRIDAY'S contains 31 g of protein per 100 g (62% of the 50 g Daily Value), or 54.6 g in 1 serving (176 g). About 63% of its calories come from protein. Compared with other restaurant foods, that is among the highest quarter (median 8.6 g).
How many carbs are in T.G.I. FRIDAY'S?
T.G.I. FRIDAY'S has 0.47 g of total carbohydrates per 100 g, including 0.46 g of sugars.
How much fat is in T.G.I. FRIDAY'S?
T.G.I. FRIDAY'S contains 7.8 g of fat per 100 g, of which 2.5 g is saturated (12% of the Daily Value).
What vitamins and minerals does T.G.I. FRIDAY'S contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (110% DV), selenium (56% DV), zinc (50% DV), Vitamin B6 (43% DV) and Niacin (B3) (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in T.G.I. FRIDAY'S?
100 g contains 232 mg of sodium, 10% of the 2,300 mg Daily Value.
Does t.g.i. friday's have the same nutrition not specified and cooked?
No. Per 100 g, T.G.I. FRIDAY'S, classic sirloin steak (10 oz) has 196 kcal, while T.G.I. FRIDAY'S, fried mozzarella has 333 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169014. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.