T.G.I. FRIDAY'S, fried mozzarella
Whole food · Restaurant Foods
Photo: Wikipedia
T.G.I. Friday's fried mozzarella delivers a satisfying crunch giving way to a warm, stretchy, and mild cheese pull. Each bite is a rich, savory experience with a notable calorie density, primarily from fat and protein, per 100g.
Calorie split: 19% protein · 30% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for the irresistible textural contrast between the crispy, seasoned breading and the molten, gooey cheese inside. It's a quintessential comfort food and social appetizer, perfect for sharing and dipping.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes it high in calories and fat, which can be a concern for those monitoring intake. The refined flour breading can cause rapid blood sugar spikes, and it's a common source of dairy and gluten allergens. To counteract, pair it with a fiber-rich side salad to slow digestion, practice strict portion control (e.g., 2-3 pieces), or seek out baked versions.
Key benefits
- High-quality protein source (15.82g per 100g)
- Provides calcium for bone health
- Satiating due to protein and fat content
- Quick energy source from carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cheese pull' phenomenon, crucial to its appeal, is due to the casein proteins in mozzarella forming long, elastic fibers when heated.
Full nutrition (USDA data · scales with serving)
| Water | 37.0 g |
| Energy | 333 kcal |
| Energy | 1395 kj |
| Protein | 15.8 g |
| Total lipid (fat) | 18.8 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 25.3 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.4 g |
| Sucrose | 0.00 g |
| Glucose | 0.50 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.54 g |
| Galactose | 0.40 g |
| Starch | 21.3 g |
| Calcium, Ca | 351 mg |
| Iron, Fe | 0.59 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 290 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 738 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 22.8 ug |
| Thiamin | 0.09 mg |
| Riboflavin | 0.27 mg |
| Niacin | 0.70 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.07 mg |
| Vitamin B-12 | 0.94 ug |
| Vitamin A, RAE | 89.0 ug |
| Retinol | 87.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 331 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 51.0 ug |
| Vitamin E (alpha-tocopherol) | 0.86 mg |
| Tocopherol, beta | 0.14 mg |
| Tocopherol, gamma | 5.1 mg |
| Tocopherol, delta | 2.0 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0.17 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.2 g |
| SFA 4:0 | 0.18 g |
| SFA 6:0 | 0.15 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.24 g |
| SFA 12:0 | 0.28 g |
| SFA 14:0 | 0.91 g |
| SFA 15:0 | 0.10 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 14:1 | 0.10 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.18 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 4.1 g |
| MUFA 18:1 c | 3.9 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.3 g |
| PUFA 18:2 | 4.6 g |
| PUFA 18:2 n-6 c,c | 4.4 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.62 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.58 g |
| PUFA 18:3 n-6 c,c,c | 0.03 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.34 g |
| Fatty acids, total trans-monoenoic | 0.24 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.21 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.10 g |
| Fatty acids, total trans-polyenoic | 0.10 g |
| Cholesterol | 43.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.38 g |
| Isoleucine | 0.79 g |
| Leucine | 1.5 g |
| Lysine | 1.1 g |
| Methionine | 0.42 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.63 g |
| Valine | 1.0 g |
| Arginine | 0.64 g |
| Histidine | 0.47 g |
| Alanine | 0.48 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.37 g |
| Proline | 1.8 g |
| Serine | 0.66 g |
| Hydroxyproline | 0.00 g |
FAQ
What kind of cheese is used for frying?
Low-moisture mozzarella is standard because it melts smoothly without releasing too much water, maintaining a firm shape inside the crispy coating.
Why is the breading sometimes soggy?
Sogginess often results from the cheese releasing moisture during frying or from overcrowding the fryer, which lowers the oil temperature. A double-dredge in flour, egg, and breadcrumbs helps create a more sealed crust.
Can it be made healthier?
Yes, baking or air-frying with a light spray of oil significantly reduces fat content. Using whole-wheat breadcrumbs and pairing with a marinara sauce (for lycopene) also improves the nutritional profile.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.33 kcal/g · 19% calories from protein · 2.2 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.