How many calories are in T.G.I. FRIDAY'S?

100 g of T.G.I. FRIDAY'S has 121 kcal. 1 cup (144 g): about 174 kcal. 1 serving (236 g): about 286 kcal.

How much protein is in T.G.I. FRIDAY'S?

T.G.I. FRIDAY'S contains 5 g of protein per 100 g (10% of the 50 g Daily Value), or 7.2 g in 1 cup (144 g). About 17% of its calories come from protein. Compared with other restaurant foods, that is below the median (median 8.6 g).

How many carbs are in T.G.I. FRIDAY'S?

T.G.I. FRIDAY'S has 17.4 g of total carbohydrates per 100 g, including 1 g of fiber and 1.7 g of sugars.

How much fat is in T.G.I. FRIDAY'S?

T.G.I. FRIDAY'S contains 3.5 g of fat per 100 g, of which 1.6 g is saturated (8% 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 selenium (31% DV), Riboflavin (B2) (16% DV) and phosphorus (10% 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 482 mg of sodium, 21% 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, macaroni & cheese, from kid's menu has 121 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.

Calories in T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu

Generic food Meals and Dishes

T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu contains 121 kcal per 100 g. A typical serving of 1 cup (144 g) provides about 174 kcal.

Roughly 58% of its calories come from carbohydrates, with 26% from fat and 17% from protein (estimated with general energy factors).

That is less 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 31% of the Daily Value for selenium, 16% of the Daily Value for Riboflavin (B2) and 10% of the Daily Value for phosphorus.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

121kcal per 100 g

5 gprotein

17.4 gcarbohydrates

3.5 gfat

174kcal in 1 cup (144 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	121 kcal
Total fat M	3.5 g	4%
Saturated fat C	1.6 g	8%
Trans fat C	0.097 g
Cholesterol M	8 mg	3%
Sodium M	482 mg	21%
Total carbohydrates C	17.4 g	6%
Dietary fiber M	1 g	4%
Total sugars M	1.7 g
Protein M	5 g	10%
Vitamin A ?	25 µg	3%
Vitamin E M	1.2 mg	8%
Thiamin (B1) M	0.083 mg	7%
Riboflavin (B2) M	0.21 mg	16%
Niacin (B3) M	0.62 mg	4%
Pantothenic acid (B5) M	0.41 mg	8%
Vitamin B6 M	0.034 mg	2%
Vitamin B12 M	0.12 µg	5%
Calcium M	89 mg	7%
Iron M	0.53 mg	3%
Magnesium M	14 mg	3%
Phosphorus M	131 mg	10%
Potassium M	88 mg	2%
Zinc M	0.58 mg	5%
Copper M	0.068 mg	8%
Manganese M	0.14 mg	6%
Selenium M	17.3 µg	31%

% 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 17%
Carbohydrates 58%
Fat 26%

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

Protein5 gbelow the median for restaurant foods (median 8.6 g)
Fiber1 gin the lowest quarter of restaurant foods (median 1.5 g)
Sugars1.7 gbelow the median for restaurant foods (median 1.9 g)
Fat3.5 gin the lowest quarter of restaurant foods (median 10.8 g)
Saturated fat1.6 gin the lowest quarter of restaurant foods (median 2.6 g)
Sodium482 mgabove the median for restaurant foods (median 430 mg)
Protein per 100 kcal4.2 gprotein density, useful for comparing foods with different calorie levels
Water72.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	0.9 g
Polyunsaturated fat C	0.72 g

Sugars and starch (7)

Starch M	13.2 g
Sucrose M	0 g
Glucose M	0 g
Fructose M	0 g
Lactose M	1.7 g
Maltose M	0 g
Galactose M	0 g

Amino acids (19)

Tryptophan M	0.065 g
Threonine M	0.18 g
Isoleucine M	0.23 g
Leucine M	0.42 g
Lysine M	0.31 g
Methionine M	0.1 g
Cystine M	0.068 g
Phenylalanine M	0.25 g
Tyrosine M	0.18 g
Valine M	0.29 g
Arginine M	0.18 g
Histidine M	0.14 g
Alanine M	0.16 g
Aspartic acid M	0.31 g
Glutamic acid M	1.3 g
Glycine M	0.13 g
Proline M	0.53 g
Serine M	0.25 g
Hydroxyproline M	0 g

Individual fatty acids (47)

EPA (omega-3, 20:5 n-3) M	0 g
DHA (omega-3, 22:6 n-3) M	0 g
ALA (omega-3, 18:3 n-3) M	0.07 g
Linoleic acid (omega-6, 18:2) ?	0.64 g
SFA 4:0 M	0.05 g
SFA 6:0 M	0.039 g
SFA 8:0 M	0.025 g
SFA 10:0 M	0.064 g
SFA 12:0 M	0.07 g
SFA 14:0 M	0.23 g
SFA 16:0 M	0.8 g
SFA 18:0 M	0.3 g
SFA 20:0 M	0.007 g
MUFA 18:1 ?	0.82 g
PUFA 18:3 ?	0.073 g
PUFA 20:4 M	0.007 g
SFA 22:0 M	0.006 g
MUFA 14:1 M	0.023 g
MUFA 16:1 ?	0.04 g
PUFA 18:4 M	0 g
MUFA 20:1 M	0.014 g
MUFA 22:1 ?	0.002 g
PUFA 22:5 n-3 (DPA) M	0 g
SFA 15:0 M	0.026 g
SFA 17:0 M	0.017 g
SFA 24:0 M	0.004 g
TFA 16:1 t M	0.008 g
TFA 18:1 t M	0.061 g
TFA 22:1 t M	0 g
TFA 18:2 t not further defined M	0.027 g
PUFA 18:2 CLAs M	0.014 g
MUFA 24:1 c M	0 g
PUFA 20:2 n-6 c,c M	0 g
MUFA 16:1 c M	0.032 g
MUFA 18:1 c M	0.75 g
PUFA 18:2 n-6 c,c M	0.59 g
MUFA 22:1 c M	0.002 g
PUFA 18:3 n-6 c,c,c M	0.003 g
MUFA 17:1 M	0.006 g
PUFA 20:3 ?	0.004 g
Fatty acids, total trans-monoenoic C	0.07 g
Fatty acids, total trans-polyenoic C	0.027 g
MUFA 15:1 M	0 g
PUFA 20:3 n-3 M	0 g
PUFA 20:3 n-6 M	0.004 g
PUFA 18:3i M	0 g
PUFA 22:4 M	0 g

Carotenoids (13)

Beta-carotene M	7 µg
Lycopene M	0 µg
Lutein + zeaxanthin M	68 µg
Retinol M	24 µg
Carotene, alpha M	1 µg
Cryptoxanthin, beta M	0 µg
Tocopherol, beta M	0.04 mg
Tocopherol, gamma M	0.52 mg
Tocopherol, delta M	0.16 mg
Tocotrienol, alpha M	0.03 mg
Tocotrienol, beta M	0.33 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0.02 mg

Other components (4)

Water M	72.5 g
Ash M	1.6 g
Energy C	505 kJ
Vitamin A, IU ?	92 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, fried mozzarella Cooked	333	15.8 g	25.3 g	18.8 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
Ravioli, cheese and spinach filled, with tomato sauce	117	5.2 g	16.8 g	3.4 g
Chicken curry with rice	116	5 g	15.1 g	4 g
Tortellini, spinach-filled, with tomato sauce	121	4.5 g	16.1 g	4.4 g
Restaurant, Italian, spaghetti with meat sauce	121	5.8 g	16.4 g	3.6 g
OLIVE GARDEN, spaghetti with meat sauce	121	5.8 g	17.2 g	3.3 g
Beef curry with rice	119	5.6 g	15.1 g	4.1 g
Pasta with tomato-based sauce, seafood, and added vegetables, ready-to-heat	125	5.5 g	18.8 g	2.9 g
CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce	122	5.9 g	15.7 g	3.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 169835. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.