Lowest-Calorie TGI Friday's Meals (2026): Every Item Ranked

The lowest-calorie item at TGI Friday's (above a few calories) is Coffee Bean & Tea Leaf , Coffee, Black/Decaf, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at TGI Friday's (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Coffee Bean & Tea Leaf , Coffee, Black/Decaf	Beverages	5	0	0	0
2	Espresso	Beverages	5	0	1	0
3	Coffee, Black	Beverages	5	0	0	0
4	Red Bull, Sugarfree	Beverages	10	1	3	0
5	Bursting Bubbles Only, Mango	Toppings & Ingredients	25	0	6	0
6	Bursting Bubbles Only, Strawberry	Toppings & Ingredients	25	0	6	0
7	Fresh Fruit, Side	Appetizers & Sides	45	1	12	0
8	Fresh Fruit, Kids	Appetizers & Sides	45	1	12	0
9	Low Fat Balsamic Vinaigrette, 1.25 oz	Toppings & Ingredients	50	0	9	2
10	Fuze	Beverages	60	0	15	0
11	Mandarin Oranges, Kids Side	Appetizers & Sides	60	1	14	0
12	Vitaminwater	Beverages	70	0	20	0
13	Baileys, .75 oz, Add On	Beverages	70	1	5	3
14	Jack Daniels & Coke Zero	Beverages	80	0	0	0
15	Jack Daniels & Diet Coke	Beverages	80	0	0	0
16	Lemonade, Kids	Beverages	80	0	22	0
17	Captain Morgans Spiced Rum, 1.5 oz	Beverages	90	0	1	0
18	Zico Coconut Water	Beverages	90	0	20	0
19	Tomato Mozzarella Salad	Salads	90	5	5	6
20	Coleslaw	Appetizers & Sides	100	1	5	8
21	Tickled Pink	Beverages	100	0	24	0
22	Choice Egg, Egg Whites, Kids	Appetizers & Sides	100	8	1	7
23	Jameson	Beverages	100	0	0	0
24	Michelada	Beverages	100	3	11	0
25	Vodka Well 80 Proof, 1.5 oz	Beverages	100	0	0	0
26	Mango Peach Lemonade Slush, Kids	Beverages	100	0	27	0
27	Red Bull, Regular	Beverages	110	1	28	0
28	Red Bull, Yellow Edition, Tropical	Beverages	110	0	28	0
29	Poppin Boba	Beverages	110	0	25	0
30	Sierra Mist, Kids	Beverages	110	0	29	0

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 is the lowest-calorie item at TGI Friday's?

Coffee Bean & Tea Leaf , Coffee, Black/Decaf is among the lowest at 5 calories on the US menu.

What can I eat at TGI Friday's on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does TGI Friday's have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at TGI Friday's, start with Coffee Bean & Tea Leaf , Coffee, Black/Decaf at 5 calories. Log it in Nutrola to keep the rest of your day on track.