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Last updated: Aug 12, 2026

TGI Friday's

Cup of Dirt

Kid's MenuPopular

TGI Friday's Cup of Dirt is carb-leaning, with about 71% of macro calories from carb. Each serving has 370 calories, 4g protein, 65g carbs, and 10g fat, making it better suited to carb-aware planning than low-carb goals.

1 Serving

Serving Size

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370

Calories

Per serving

4 g

Protein

65 g

Carbs

10 g

Fat

Nutrition Facts

Amount per serving

Calories370 kcal

% Daily Value*

Total Fat 10 g13%

Saturated Fat 3.5 g18%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 250 mg11%

Total Carbohydrate 65 g24%

Dietary Fiber 2 g7%

Total Sugars 42 g—

Protein 4 g8%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

370

kcal

Protein4 g (4%)

Carbs65 g (71%)

Fat10 g (25%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density1.1/10

4% of macro calories come from protein.

Satiety index4/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate93 min walk

About 37 minutes of running for these calories.

Key Nutrients

Protein 4 g8%

Fiber 2 g7%

Sodium 250 mg11%

Sugars 42 g—

Saturated Fat 3.5 g18%

How we calculate these values

Diet Compatibility

High protein1.1/10 protein density from 4g protein and 370 calories.No

Lower carb65g carbs per serving.No

Low fat10g total fat per serving.No

High sugar42g total sugars per serving.Yes

High sodium250mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Kid's Menu

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Add Cheese To Garlic-Butter Broccoli (Cheese Only)210 kcal · 13 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Cup of Dirt has 600 fewer calories than 12 Oz. New York Strip (Garlic-Butter) with Mashed Potatoes & Garlic-Butter Broccoli and 74g less protein. Compare

Cup of Dirt has 750 fewer calories than 12 Oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes & Garlic-Butter Broccoli and 73g less protein. Compare

12 Oz. New York Strip (Garlic-Butter) with Mashed Potatoes & Garlic-Butter Broccoli970 kcal · 78 g protein12 Oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes & Garlic-Butter Broccoli1,120 kcal · 77 g protein4 Cheese Mac & Cheese590 kcal · 27 g protein4-Citrus Mock-Arita90 kcal · 0 g protein6 Oz. Sirloin with Seasoned Fries500 kcal · 33 g protein8 Oz. Sirloin (Garlic-Butter) with Mashed Potatoes & Garlic-Butter Broccoli780 kcal · 51 g protein

Compare with 12 Oz. New York Strip (Garlic-Butter) with Mashed Potatoes & Garlic-Butter Broccoli

Cup of Dirt Compared With Nearby Items

Compared with Add Cheese To Garlic-Butter Broccoli (Cheese Only), another Kid's Menu item at TGI Friday's, Cup of Dirt has 160 more calories than it and 9g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Cup of Dirt are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 12, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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