Highest-Protein Meals at TGI Friday's: Full Ranking (2026)

The highest-protein item at TGI Friday's is Rib Eye & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli, with 308 g of protein and 1080 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at TGI Friday's (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	Rib Eye & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli	308	1080	64	26	28.5
2	Petite Sirloin & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli	238	890	55	26	26.7
3	20 Traditional Wings, Herb Roasted	123	1680	40	117	7.3
4	Bucket of Bones	92	1570	120	82	5.9
5	Jack Daniels Chicken	77	960	91	32	8.0
6	Jack Daniels Rib Eye	73	1060	90	44	6.9
7	Parmesan Butter Rib Eye	72	930	34	54	7.7
8	Jack Daniels Sampler, Hand Breaded	71	1810	224	72	3.9
9	Jack Daniels Sampler	69	1780	233	66	3.9
10	Parmesan Crusted Chicken	68	1080	66	61	6.3
11	Cajun Shrimp & Chicken Pasta	67	1310	87	72	5.1
12	Million Dollar Cobb Salad w/ Grilled Chicken & Green Goddess Dressing	65	830	30	51	7.8
13	Sizzling Chicken & Shrimp	65	1270	56	83	5.1
14	Sizzling Chicken & Cheese	63	1160	50	75	5.4
15	10 Traditional Wings, Herb Roasted	62	840	20	59	7.4
16	Million Dollar Cobb Salad w/ Grilled Salmon	60	920	34	62	6.5
17	Chicken Quesadilla w/ Guacamole	59	1250	58	87	4.7
18	Chicken Quesadilla, Appetizers & Snacks	58	1210	55	84	4.8
19	BBQ Chicken Salad w/ BBQ Ranch Dressing	54	910	73	48	5.9
20	Sirloin w/ Jack Daniels Glaze	52	1090	90	57	4.8
21	Sirloin w/ Parmesan Butter	51	960	34	66	5.3
22	Loaded Potato Skins	51	1620	167	91	3.1
23	Million Dollar Cobb Salad w/ 4oz Flat Iron Steak	50	790	29	56	6.3
24	Breakfast Tacos, Sausage	50	1430	78	102	3.5
25	Loaded Chicken Nachos	49	1170	105	76	4.2
26	Breakfast Potato Skins	49	1130	88	67	4.3
27	Flat Iron w/ Jack Daniels Glaze	47	870	89	38	5.4
28	Caesar Salad w/ Grilled Chicken	46	810	28	59	5.7
29	Flat Iron w/ Parmesan Butter	46	750	34	48	6.1
30	Spicy Korean Chicken Lettuce Wrap	45	490	42	15	9.2

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of TGI Friday's, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at TGI Friday's?

Rib Eye & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli leads with 308 g of protein (1080 calories) on the US menu.

What is the most protein-efficient item at TGI Friday's?

Rib Eye & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli gives about 28.5 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at TGI Friday's?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at TGI Friday's, Rib Eye & Lobster Tail w/ Mashed Potatoes & Lemon Butter Broccoli tops the list at 308 g. Log your meal in Nutrola to track protein and calories together.