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 15, 2026. Each value above shows whether it was measured, calculated or taken from a label.

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.

196kcal per 100 g

31 gprotein

0.47 gcarbohydrates

7.8 gfat

345kcal in 1 serving (176 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
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.

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: November 15, 2026. Data quality score: 95/100 (how it is calculated).

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