TGI Fridays Seed Oil Report Card
Based on our menu research, TGI Fridays cooks with: Soybean/canola frying blend (PUFA fraction ~0.55 for fried items); grill items lower. Across the 99 menu items we analyzed, it averages 13.7g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at TGI Fridays
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: French Onion Soup + Dasani Bottled Water, 4.4g total
| Item | PUFA |
|---|---|
| Frank's RedHot Buffalo | 0.0g |
| Whiskey-Glaze | 0.0g |
| Dragon-Glaze | 0.5g |
| Garlic Parmesan | 2.0g |
| Basket of Breadsticks | 3.0g |
What to Avoid at TGI Fridays
| Item | PUFA |
|---|---|
| Fish & Chips | 44.7g |
| Chicken Bacon Ranch Salad (Crispy) | 43.2g |
| Loaded Tots | 40.5g |
| Chicken Bacon Ranch Salad (Grilled) | 39.5g |
| Crispy Chicken Fingers (6 ct) | 36.5g |
Every TGI Fridays item, ranked
All 99 items we have for TGI Fridays, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Dasani Bottled Water | 0.0g |
| Apple Butter BBQ | 0.0g |
| Frank's RedHot Buffalo | 0.0g |
| Whiskey-Glaze | 0.0g |
| Dragon-Glaze | 0.5g |
| Scoop of Ice Cream | 1.0g |
| Kid's Pasta (Alfredo) | 1.9g |
| Mashed Potatoes | 2.0g |
| Strawberry Milkshake | 2.0g |
| Garlic Parmesan | 2.0g |
| Garlic-Butter Broccoli | 2.7g |
| Broccoli Cheese Soup | 2.8g |
| Loaded Mashed Potatoes | 2.8g |
| Basket of Breadsticks | 3.0g |
| Kid's Fried Shrimp | 3.4g |
| Kid's Pasta (Marinara) | 3.4g |
| Al Pastor | 4.0g |
| French Onion Soup | 4.4g |
| New York Cheesecake | 4.5g |
| Traditional Wings (Starter, 8 pc) | 5.0g |
| House Side Salad | 5.3g |
| Coleslaw | 6.0g |
| Pretzel Bites | 6.0g |
| 8oz Sirloin | 6.6g |
| 4 Cheese Mac & Cheese | 6.7g |
| Kid's Cheese Sliders | 6.7g |
| Gooey Butter Cake | 6.8g |
| Sizzling Chicken & Cheese | 7.0g |
| Traditional Wings (Regular, 12 pc) | 7.0g |
| Kid's Cheddar Mac & Cheese | 7.4g |
| Ranch Dressing | 7.5g |
| Kid's Pasta (Butter) | 7.9g |
| Whiskey Glaze & BBQ Ribs Platter | 8.0g |
| Giant Onion Rings | 8.1g |
| Jasmine Rice | 8.1g |
| 12oz New York Strip | 8.6g |
| Seasoned Fries | 8.7g |
| Sliders (Cheeseburger Sliders) | 9.0g |
| Fried Pickles | 9.0g |
| FRIDAYS Signature Buffalo Whiskey-Glaze Burger | 9.0g |
| Traditional Wings (Large, 16 pc) | 9.0g |
| Honey Mustard Dressing | 9.5g |
| BBQ Ribs (half rack) | 9.6g |
| Pasta (Chicken Marsala Pasta) | 10.0g |
| Nashville Hot | 10.0g |
| Big Queso Energy Burger | 10.3g |
| Dragon-Glazed Salmon | 10.5g |
| Cinnamon Sugar Pretzel Bites (Dessert) | 10.8g |
| Thai Mango Salad | 10.9g |
| Blue Cheese Dressing | 11.5g |
| Whiskey-Glazed Chicken Sandwich | 11.9g |
| Jack Daniel's Chicken | 12.0g |
| Buffalo Chicken Strips | 12.0g |
| Whiskey-Glazed Sesame Chicken Bites | 12.3g |
| Brownie Obsession | 12.3g |
| Aloha Chicken Bowl | 12.7g |
| Level Up Trio | 13.0g |
| FRIDAYS Signature Buffalo Whiskey-Glazed Chicken Sandwich | 13.0g |
| Mozzarella Sticks | 13.1g |
| Pan-Seared Pot Stickers | 13.6g |
| Nachos | 14.0g |
| Dragonfire Chicken | 14.0g |
| Jack Daniel's Burger | 14.0g |
| Classic FRIDAYS Combo | 14.0g |
| Kick Off Platter | 14.0g |
| Whiskey-Glazed Burger | 14.1g |
| Boneless Wings (Starter, 8 pc) | 14.2g |
| Cajun Shrimp & Chicken Pasta | 14.7g |
| Two 5oz Grilled Chicken Breasts | 15.3g |
| Kid's Crispy Chicken Fingers | 15.6g |
| Caesar Side Salad | 16.6g |
| Spinach & Artichoke Dip | 17.7g |
| Bacon Cheeseburger | 18.1g |
| Loaded Potato Skins | 18.8g |
| Texas BBQ Bacon Cheeseburger | 20.0g |
| Sizzling Chicken & Shrimp | 20.2g |
| Bruschetta Chicken Pasta | 21.6g |
| Crispy Shrimp | 21.7g |
| Cheeseburger with Seasoned Fries | 21.9g |
| Whiskey-Glazed Sampler | 23.0g |
| Philly Cheesesteak | 23.3g |
| Boneless Wings (Regular, 12 pc) | 25.8g |
| Fridays Big Ribs (Full-Rack) | 26.9g |
| The Beyond Meat Cheeseburger | 27.2g |
| Bacon Ranch Chicken Sandwich with Seasoned Fries | 27.2g |
| Crispy Chicken Sandwich with Seasoned Fries | 27.3g |
| Crispy Green Bean Fries | 29.2g |
| Chicken Caesar Salad | 29.4g |
| Crispy Chicken Fingers (4 ct) | 31.4g |
| Crispy Chicken Fingers (5 ct) | 32.9g |
| Million Dollar Cobb Salad | 33.0g |
| Truffle Mushroom Swiss Burger | 34.2g |
| Boneless Wings (Large, 16 pc) | 34.7g |
| Crispy Chicken Fingers (6 ct) | 36.5g |
| Chicken Bacon Ranch Salad (Grilled) | 39.5g |
| Loaded Tots | 40.5g |
| Chicken Bacon Ranch Salad (Crispy) | 43.2g |
| Fish & Chips | 44.7g |
Frequently asked
Does TGI Fridays use seed oils?
Based on our menu research, TGI Fridays cooks with: Soybean/canola frying blend (PUFA fraction ~0.55 for fried items); grill items lower. Across the 99 menu items we analyzed, it averages 13.7g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does TGI Fridays cook with?
Our research indicates: Soybean/canola frying blend (PUFA fraction ~0.55 for fried items); grill items lower. Preparation can vary by location, so treat PUFA numbers as estimates.
Does TGI Fridays use beef tallow?
No. Our research indicates TGI Fridays cooks with Soybean/canola frying blend (PUFA fraction ~0.55 for fried items); grill items lower, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is TGI Fridays seed oil free?
No. Our research indicates TGI Fridays cooks with Soybean/canola frying blend (PUFA fraction ~0.55 for fried items); grill items lower, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at TGI Fridays?
Frank's RedHot Buffalo is the lowest-PUFA item we analyzed at TGI Fridays, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at TGI Fridays?
Fish & Chips is the highest-PUFA item we analyzed at TGI Fridays, at an estimated 44.7g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where TGI Fridays lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.