Calories in T.G.I. FRIDAY'S, fried mozzarella
Generic food Cooked Meals and Dishes
T.G.I. FRIDAY'S, fried mozzarella contains 333 kcal per 100 g. A typical serving of 1 piece (35 g) provides about 117 kcal.
Roughly 51% of its calories come from fat, with 30% from carbohydrates and 19% from protein (estimated with general energy factors).
That is more energy than the typical item in restaurant foods on FoodFactly, where the median is 203 kcal per 100 g across 109 foods.
100 g provides 41% of the Daily Value for selenium, 39% of the Daily Value for Vitamin B12 and 27% of the Daily Value for calcium.
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 | 333 kcal | |
| Total fat M | 18.8 g | 24% |
| Saturated fat C | 7.2 g | 36% |
| Trans fat C | 0.34 g | |
| Cholesterol M | 43 mg | 14% |
| Sodium M | 738 mg | 32% |
| Total carbohydrates C | 25.3 g | 9% |
| Dietary fiber M | 2.2 g | 8% |
| Total sugars M | 1.5 g | |
| Protein M | 15.8 g | 32% |
| Vitamin A ? | 89 µg | 10% |
| Vitamin E M | 0.86 mg | 6% |
| Thiamin (B1) M | 0.087 mg | 7% |
| Riboflavin (B2) M | 0.27 mg | 21% |
| Niacin (B3) M | 0.7 mg | 4% |
| Pantothenic acid (B5) M | 0.46 mg | 9% |
| Vitamin B6 M | 0.069 mg | 4% |
| Vitamin B12 M | 0.94 µg | 39% |
| Calcium M | 351 mg | 27% |
| Iron M | 0.59 mg | 3% |
| Magnesium M | 23 mg | 5% |
| Phosphorus M | 290 mg | 23% |
| Potassium M | 97 mg | 2% |
| Zinc M | 2.2 mg | 20% |
| Copper M | 0.071 mg | 8% |
| Manganese M | 0.28 mg | 12% |
| Selenium M | 22.8 µg | 41% |
% 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 19%
- Carbohydrates 30%
- Fat 51%
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
- Protein15.8 gin the top quarter of restaurant foods (median 8.6 g)
- Fiber2.2 gin the top quarter of restaurant foods (median 1.5 g)
- Sugars1.5 gbelow the median for restaurant foods (median 1.9 g)
- Fat18.8 gin the top quarter of restaurant foods (median 10.8 g)
- Saturated fat7.2 gin the top quarter of restaurant foods (median 2.6 g)
- Sodium738 mgin the top quarter of restaurant foods (median 430 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water37 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.5 g |
|---|---|
| Polyunsaturated fat C | 5.3 g |
Sugars and starch (7)
| Starch M | 21.3 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0.5 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0.54 g |
| Galactose M | 0.4 g |
Amino acids (19)
| Tryptophan M | 0.17 g |
|---|---|
| Threonine M | 0.38 g |
| Isoleucine M | 0.79 g |
| Leucine M | 1.5 g |
| Lysine M | 1.1 g |
| Methionine M | 0.42 g |
| Cystine M | 0.2 g |
| Phenylalanine M | 0.84 g |
| Tyrosine M | 0.63 g |
| Valine M | 1 g |
| Arginine M | 0.64 g |
| Histidine M | 0.47 g |
| Alanine M | 0.48 g |
| Aspartic acid M | 1 g |
| Glutamic acid M | 3.7 g |
| Glycine M | 0.37 g |
| Proline M | 1.8 g |
| Serine M | 0.66 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.58 g |
| Linoleic acid (omega-6, 18:2) ? | 4.6 g |
| SFA 4:0 M | 0.18 g |
| SFA 6:0 M | 0.15 g |
| SFA 8:0 M | 0.099 g |
| SFA 10:0 M | 0.24 g |
| SFA 12:0 M | 0.28 g |
| SFA 14:0 M | 0.91 g |
| SFA 16:0 M | 3.6 g |
| SFA 18:0 M | 1.5 g |
| SFA 20:0 M | 0.044 g |
| MUFA 18:1 ? | 4.1 g |
| PUFA 18:3 ? | 0.62 g |
| PUFA 20:4 M | 0.026 g |
| SFA 22:0 M | 0.036 g |
| MUFA 14:1 M | 0.096 g |
| MUFA 16:1 ? | 0.18 g |
| PUFA 18:4 M | 0.002 g |
| MUFA 20:1 M | 0.076 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.007 g |
| SFA 15:0 M | 0.099 g |
| SFA 17:0 M | 0.068 g |
| SFA 24:0 M | 0.016 g |
| TFA 16:1 t M | 0.031 g |
| TFA 18:1 t M | 0.21 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.099 g |
| PUFA 18:2 CLAs M | 0.053 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.006 g |
| MUFA 16:1 c M | 0.15 g |
| MUFA 18:1 c M | 3.9 g |
| PUFA 18:2 n-6 c,c M | 4.4 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.032 g |
| MUFA 17:1 M | 0.025 g |
| PUFA 20:3 ? | 0.013 g |
| Fatty acids, total trans-monoenoic C | 0.24 g |
| Fatty acids, total trans-polyenoic C | 0.1 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.012 g |
| PUFA 18:3i M | 0.002 g |
| PUFA 22:4 M | 0.006 g |
Carotenoids (13)
| Beta-carotene M | 24 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 51 µg |
| Retinol M | 87 µg |
| Carotene, alpha M | 0 µg |
| Cryptoxanthin, beta M | 1 µg |
| Tocopherol, beta M | 0.14 mg |
| Tocopherol, gamma M | 5.1 mg |
| Tocopherol, delta M | 2 mg |
| Tocotrienol, alpha M | 0.06 mg |
| Tocotrienol, beta M | 0.17 mg |
| Tocotrienol, gamma M | 0.05 mg |
| Tocotrienol, delta M | 0 mg |
Other components (4)
| Water M | 37 g |
|---|---|
| Ash M | 3.1 g |
| Energy C | 1,395 kJ |
| Vitamin A, IU ? | 331 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, classic sirloin steak (10 oz) | 196 | 31 g | 0.47 g | 7.8 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, 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, fried mozzarella sticks Cooked | 325 | 14.8 g | 25.1 g | 18.3 g |
| DENNY'S, golden fried shrimp Cooked | 319 | 13.9 g | 20.9 g | 20 g |
| Restaurant, family style, shrimp, breaded and fried Cooked | 308 | 12.7 g | 22.3 g | 18.7 g |
| Chicken fillet wrap sandwich, fried, from fast food Cooked | 299 | 12.7 g | 24.4 g | 16.7 g |
| Chicken fillet sandwich, fried, from fast food, with cheese Cooked | 291 | 13.2 g | 24.7 g | 15.3 g |
| Grilled cheese sandwich, American cheese, on wheat bread Cooked | 341 | 12 g | 26.1 g | 21 g |
| Grilled cheese sandwich, cheddar cheese, on wheat bread Cooked | 366 | 14.4 g | 24.4 g | 23.5 g |
| Grilled cheese sandwich, cheddar cheese, on white bread Cooked | 368 | 13.4 g | 26.4 g | 23.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked T.G.I. FRIDAY'S?
100 g of cooked T.G.I. FRIDAY'S has 333 kcal. 1 piece (35 g): about 117 kcal. 1 serving (212 g): about 706 kcal.
Is cooked T.G.I. FRIDAY'S high in protein?
Cooked T.G.I. FRIDAY'S contains 15.8 g of protein per 100 g (32% of the 50 g Daily Value), or 5.5 g in 1 piece (35 g). About 19% 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 cooked T.G.I. FRIDAY'S?
Cooked T.G.I. FRIDAY'S has 25.3 g of total carbohydrates per 100 g, including 2.2 g of fiber and 1.5 g of sugars.
How much fat is in cooked T.G.I. FRIDAY'S?
Cooked T.G.I. FRIDAY'S contains 18.8 g of fat per 100 g, of which 7.2 g is saturated (36% of the Daily Value).
What vitamins and minerals does cooked T.G.I. FRIDAY'S contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (41% DV), Vitamin B12 (39% DV), calcium (27% DV), phosphorus (23% DV) and Riboflavin (B2) (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked T.G.I. FRIDAY'S?
100 g contains 738 mg of sodium, 32% of the 2,300 mg Daily Value.
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 169834. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.