Firehouse Subs Nutrition Menu With Calories Calculator 2026

People trying to eat better while having a stacked sandwich are probably familiar with Firehouse Subs. Questions like “How much protein is actually in a Firehouse Turkey Sub?” matter and Firehouse Subs’ nutrition information is easy to find with their nutritional calculator. But, for quick orders, we have provided the best healthy options on the menu.

Firehouse Subs offers a mix of options, from high-protein and lower-calorie choices to heavy-hitting subs that aren’t exactly “healthy.” While their menu includes gluten-free, low-fat, and low-sodium options, many specialty subs still have high sodium and extra fat. And let’s be real, no one’s pulling out a nutrition calculator in line.

We’re breaking down the Firehouse Subs nutrition menu. Check out the best choices for a balanced meal and see which ones are worth skipping. Read and you’ll know exactly what to order for a satisfying meal with a solid amount of protein at Firehouse Subs.

Firehouse Nutrition Calculator

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Firehouse Subs Nutrition Breakdown

Subs	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Chicken Medium Wheat	680	37	55	1840	13	19
Chicken Medium White	690	37	55	1750	9	19
Chicken Medium White without mayo & cheese	380	29	53	1370	9	10
Chicken Large Wheat	1050	57	87	2560	21	30
Chicken Large White	1050	57	86	2700	14	29
Chicken Salad Medium Wheat	810	34	60	1460	13	22
Chicken Salad Medium White	820	34	60	1370	9	22
Chicken Salad Medium White without mayo & cheese	520	26	58	990	9	13
Chicken Salad Large Wheat	1380	60	98	2180	23	37
Chicken Salad Large White	1380	60	95	2320	15	37
Club Medium Wheat	770	40	65	2000	19	22
Club Medium White	780	40	64	1910	15	21
Club Medium White without mayo & cheese	480	34	62	1610	15	13
Club Large Wheat	1270	73	107	3190	35	36
Club Large White	1270	72	104	3360	27	35
Corned Beef Medium Wheat	720	35	55	2380	11	20
Corned Beef Medium White	730	35	54	2290	7	20
Corned Beef Medium White without mayo & cheese	430	27	52	1910	7	11
Corned Beef Large Wheat	1120	54	88	3370	19	31
Corned Beef Large White	1120	53	84	3510	11	31
Engine Company Medium Wheat	690	36	57	1840	13	19
Engine Company Medium White	700	36	57	1750	9	19
Engine Company Medium White without mayo & cheese	390	30	55	1450	9	10
Engine Company Large Wheat	1130	66	93	3000	22	31
Engine Company Large White	1130	66	92	3140	15	31
Engineer Medium Wheat	680	39	62	2000	13	19
Engineer Medium White	690	39	61	1910	9	19
Engineer Medium White without mayo & cheese	380	31	58	1720	9	11
Engineer Large Wheat	1110	70	100	3190	23	31
Engineer Large White	1110	69	96	3330	15	31
Ham Medium Wheat	730	37	71	1720	25	21
Ham Medium White	730	37	70	1630	21	20
Ham Medium White without mayo & cheese	430	29	68	1250	21	12
Ham Large Wheat	1120	57	112	2370	40	32
Ham Large White	1120	57	108	2510	32	31
Hero Medium Wheat	770	48	65	2260	20	21
Hero Medium White	770	48	64	2170	15	21
Hero Medium White without mayo & cheese	470	40	62	1790	15	12
Hero Large Wheat	1160	68	106	2910	34	32
Hero Large White	1160	68	102	3050	26	32
Hook & Ladder Medium Wheat	690	35	65	1750	19	20
Hook & Ladder Medium White	700	35	64	1660	15	19
Hook & Ladder Medium White without mayo & cheese	400	29	62	1360	15	11
Hook & Ladder Large Wheat	1150	64	108	2810	35	32
Hook & Ladder Large White	1150	64	104	2950	27	32
Italian Medium Wheat	910	38	65	2520	20	25
Italian Medium White	910	38	64	2430	16	25
Italian Medium White without mayo & cheese	610	30	62	2050	16	17
Italian Large Wheat	1400	68	114	3590	43	39
Italian Large White	1400	68	111	3730	34	39
King’s Hawaiian Pork & Slaw Sandwich	1020	42	78	1530	36	29
Meatball Medium Wheat	810	37	60	2000	14	23
Meatball Medium White	820	37	60	1910	10	23
Meatball Large Wheat	1290	59	96	2900	23	36
Meatball Large White	1290	59	95	3040	16	36
Pastrami Medium Wheat	680	33	57	2200	11	19
Pastrami Medium White	690	33	56	2110	7	19
Pastrami Medium White without mayo & cheese	390	25	54	1730	7	10
Pastrami Large Wheat	1060	51	91	3100	19	29
Pastrami Large White	1060	50	87	3240	11	29
Pickle Spear	5	0	1	240	0	0
Roast Beef Medium Wheat	700	39	55	1910	11	19
Roast Beef Medium White	710	39	54	1820	7	19
Roast Beef Medium White without mayo & cheese	410	31	52	1430	7	10
Roast Beef Large Wheat	1090	60	88	2650	19	29
Roast Beef Large White	1090	59	84	2790	11	29
Smokehouse Beef Brisket Medium Wheat	880	30	64	1780	16	25
Smokehouse Beef Brisket Medium White	890	30	64	1690	12	25
Smokehouse Beef Brisket Medium White without mayo & cheese	580	24	61	1390	12	16
Smokehouse Beef Brisket Large Wheat	1500	54	101	2830	26	42
Smokehouse Beef Brisket Large White	1500	54	100	2970	19	42
Steak Medium Wheat	760	38	56	1810	13	22
Steak Medium White	770	38	56	1720	9	21
Steak Medium White without mayo & cheese	470	30	54	1340	9	13
Steak Large Wheat	1280	69	90	2830	22	36
Steak Large White	1280	69	89	2970	15	36
Steamer Medium Wheat	710	33	51	2450	9	20
Steamer Medium White	720	33	51	2360	5	20
Steamer Medium White without mayo & cheese	410	25	49	1980	5	11
Steamer Large Wheat	1160	59	82	4090	15	32
Steamer Large White	1160	59	81	4230	8	32
Sweet/Spicy MB Medium Wheat	870	37	76	2470	21	25
Sweet/Spicy MB Medium White	880	37	76	2380	17	25
Sweet/Spicy MB Large Wheat	1350	59	112	3370	30	38
Sweet/Spicy MB Large White	1350	59	111	3510	23	38
Tuna Medium Wheat	990	36	67	1700	15	28
Tuna Medium White	1000	36	67	1610	11	28
Tuna Medium White without mayo & cheese	700	28	65	1230	11	20
Tuna Large Wheat	1730	65	112	2660	27	49
Tuna Large White	1730	65	111	2800	20	49
Turkey Bacon Ranch Med Wheat	840	42	60	2330	14	23
Turkey Bacon Ranch Med White	840	42	59	2240	10	23
Turkey Bacon Ranch Med White without mayo & cheese	540	35	57	1940	10	14
Turkey Bacon Ranch Large Wheat	1360	75	98	3790	25	37
Turkey Bacon Ranch Large White	1360	74	94	3930	17	37
Turkey Medium Wheat	660	37	59	1940	13	19
Turkey Medium White	670	37	58	1850	9	19
Turkey Medium White without mayo & cheese	370	29	56	1470	9	10
Turkey Large Wheat	1030	57	94	2700	22	29
Turkey Large White	1030	57	90	2840	14	28
Veggie Medium Wheat	710	25	60	1610	13	21
Veggie Medium White	720	25	60	1520	9	20
Veggie Medium White without mayo & cheese	420	17	58	1140	9	12
Veggie Large Wheat	1060	35	96	2090	23	30
Veggie Large White	1060	35	95	2230	16	30

Check also: Firehouse Subs Sauces

Double Meat Subs Nutrition

Double Meat Subs	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Double Meat Beef Brisket Med White	1170	46	64	2400	12	33
Double Meat Chicken Med White	810	58	57	2620	11	22
Double Meat Chick Salad Med White	1070	51	65	1770	11	28
Double Meat Club Medium White	990	66	74	2940	23	27
Double Meat Engineer Medium White	790	59	65	2800	11	22
Double Meat Ham Medium White	890	58	86	2300	35	25
Double Meat Hero Medium White	970	79	74	3370	23	26
Double Meat Hook Med White	830	56	74	2440	23	23
Double Meat Italian Medium White	1230	59	73	3740	23	33
Double Meat Meatball Medium White	1270	57	68	2860	11	35
Double Meat Steak Medium White	980	60	58	2360	11	27
Double Meat Steamer Medium White	860	50	52	3600	5	23
Double Meat Tuna Medium White	1420	55	79	2260	15	40
Double Meat Turkey Medium White	770	58	62	2740	11	21
Double Meat Turk Bac Ranch Med Wh	1020	67	63	3390	12	27

Read also: Firehouse Subs Gluten-Free

Catering Nutrition

Catering	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Boxed Lunch-half a medium Chicken	260	19	28	870	5	7
Boxed Lunch-half a medium Corned Beef	280	17	27	1100	4	8
Boxed Lunch-half a medium Ham	280	19	35	770	12	8
Boxed Lunch-half a medium Pastrami	260	16	28	1010	4	7
Boxed Lunch-half a medium Roast Beef	270	19	27	870	4	7
Boxed Lunch-half a medium Turkey	250	19	29	880	5	7
Boxed Lunch-half a large Chicken	360	26	42	1250	7	10
Boxed Lunch-half a large Corned Beef	430	27	42	1670	7	11
Boxed Lunch-half a large Ham	430	29	54	1180	18	12
Boxed Lunch-half a large Pastrami	400	25	44	1540	7	11
Boxed Lunch-half a large Roast Beef	410	30	42	1320	7	11
Boxed Lunch-half a large Turkey	380	29	45	1340	9	10
Boxed Lunch-medium Chicken	520	37	56	1710	11	14
Boxed Lunch-medium Corned Beef	550	35	54	2170	9	15
Boxed Lunch-medium Ham	560	37	70	1510	23	15
Boxed Lunch-medium Pastrami	510	33	56	1990	9	14
Boxed Lunch-medium Roast Beef	530	39	54	1690	9	14
Boxed Lunch-medium Turkey	490	37	58	1730	11	14
Catering Salad Dlx Platter Chicken	100*	11	6	370	3	3
Catering Salad Dlx Platter Chic Sal	130*	9	7	200	3	3
Catering Salad Dlx Platter Ham	120*	11	11	310	7	3
Catering Salad Dlx Platter Tuna	170*	9	9	260	4	5
Catering Salad Dlx Platter Turkey	100*	11	7	380	3	3
Catering Salad Platter	35*	2	8	15	4	1
Catering Sub Deluxe Platter	450*	34	50	1500	13	12
Catering Sub Platter	430*	34	51	1440	14	12

Salads Nutrition

Salads	Calories (g)	Proteins (g)	Total Carbs (g)	Sodium (g)	Sugars (g)	Weight Watchers
Chief’s Salad Chicken	370	38	17	1210	10	10
Chief’s Salad Chicken Salad	490	34	20	740	10	13
Chief’s Salad Ham	410	38	31	1000	22	11
Chief’s Salad Tuna	670	37	27	980	12	19
Chief’s Salad Turkey	350	38	19	1230	10	10

Check also: Firehouse Subs Hours

Kid’s Meal Nutrition

Kid’s Meal	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Kid’s Grilled Cheese	505	13	53	900	7	14
Kid’s Ham Sub	295	18	39	750	13	8
Kid’s Meatball	495	20	37	1050	8	14
Kid’s Roast Beef	285	19	31	850	6	7
Kid’s Turkey Sub	265	18	33	870	7	7

Desserts Nutrition

Desserts	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Cookie-Oatmeal Raisin	300	4	47	190	24	9
Cookie-Chocolate Chip	290	4	52	160	35	10
Cookie-Lemon Cooler	270	3	34	380	18	8
Brownie	490	5	80	240	58	14

Soups and Chili Nutrition

Soups and Chili	Calories	Protein (g)	Total Carbs (g)	Sodium (mg)	Sugars (g)	Weight Watchers
Chili	340	20	25	960	6	9
Chicken Noodle Soup	160	5	17	1130	2	4
Broccoli Cheese Soup	300	16	17	1060	8	8

Firehouse Subs Menu Nutrition Info with Low vs. High-Calorie Options

When it comes to Firehouse Subs nutrition info, not all menu items are equal. Some options provide a balanced mix of nutrients, while others pack in excessive calories, fat, and sodium. While trying out different subs, we saw nutrients along with flavor. Here’s what we looked out for:

Calories: Calories differ significantly across the menu. If you’re looking to cut back, portion control is important. We went for medium sizes for optimal portions and reasonable calories. Going for low-calorie toppings also makes a big difference.
Protein: One of Firehouse Subs’ strengths is its generous portions of premium meats. Depending on your order, a sub can contain anywhere from 20 to 50 grams of protein. It’s great for an active lifestyle and includes leaner protein subs like smoked turkey and grilled chicken.
Carbohydrates: Since sandwiches take most of the menu, carbs naturally are involved. Depending on the size of the bread, a regular firehouse sub can contain anywhere from 30 to 100 grams of carbohydrates. If you want to lower your carb intake, you can order your sandwich as a salad and skip the bread.
Fat: Firehouse Subs loaded with cheese, mayonnaise, and bacon are higher in fat. And simpler options with lean meats and fresh veggies are lighter. Cutting back on heavy condiments or choosing a veggie-based sub can reduce fat intake.
Sodium: Like many fast-casual restaurants, Firehouse Subs have high sodium levels. Some menu items contain over 2,000 milligrams of sodium (which is close to the recommended daily limit). If you’re watching your sodium intake, you can request less salt or skip processed meats. We have healthy options so check them out!

See Most and Least Nutritional Firehouse Subs Options At A Glance!

Use the table below to compare the more nutritious selections and order quickly! High-calorie means options that are higher in calories, sodium, and fat.

Most Nutritious Choices	High-Calorie Options
Engineer, Small Wheat	Smokehouse Beef & Cheddar Brisket, Large White
Virginia Ham, Small Wheat	Jamaican Jerk Turkey, Large White
Smoked Turkey Breast, Small Wheat	Tuna Salad, Large White
Firehouse Chopped Salad, No Meat	Italian Chopped Salad with Grilled Chicken
Chicken Noodle Soup	Firehouse Chili Soup
Kids Turkey Sub White	Kid’s Grilled Cheese
Lay’s Oven Baked Chips	Ladder Fries with Bacon & Cheese

How To Track Firehouse Subs Calories Before You Order

Before deciding on your meal, it helps to know which options are the best and worst in terms of calories. While we’ll break that down below, you can also track Firehouse Subs calories for specific menu items using their interactive nutrition portal. Here’s how:

Go to the Firehouse Subs nutrition calculator to get started.
Choose a sub, salad, or side from the menu box.
Adjust portion sizes, toppings, and condiments to fit your dietary needs. (Make sure you pick the right size from small, medium, and large)
You’ll instantly get nutrition facts like calories, protein, fat, carbohydrates, and sodium.

Best Low-Calorie Subs and More From The Firehouse Subs Menu

Firehouse Subs offers a variety of flavorful sandwiches. If you’re looking for lower-calorie options, there are ways to make your meal lighter. We have given the best choices to keep your nutrition well-balanced!

From Hot Specialty Subs Section

Engineer – Small Wheat

The Engineer Sub on Wheat is one of the best lower-calorie hot sub choices. It has 350 calories, 18g of fat, 4g of saturated fat, 30g of carbohydrates, and 19g of protein. Turkey breast in this is the primary protein so it’s a leaner option compared to other subs. Sautéed mushrooms and vegetables add extra nutrients and flavor. To further reduce fat, consider skipping the Swiss cheese and mayo. While this sub still has 1,150mg of sodium, opting for a smaller size and drinking plenty of water can help balance your meal.

Cajun Chicken

For a spicier alternative, the Cajun Chicken sub is a great healthy pick. The small size of this sub contains 360 calories, 18g of fat, 4.5g of saturated fat, 28g of carbohydrates, and 23g of protein. Thanks to jalapeños, lettuce, and onions, you get more to the flavor than just spice. The medium and large sizes have higher calorie and sodium content. Therefore, choosing the smaller portion is a better option for a lighter meal. To make it even healthier, request less Cajun mayo to cut down on fat.

New York Steamer

The New York Steamer is one of the popular subs. We found its small version with the best balanced nutritional profile. With 360 calories, 20g of fat, 4.5g of saturated fat, 25g of carbohydrates, and 20g of protein, it’s a better pick compared to the larger sizes. We recommend drinking plenty of water to offset high Sodium levels (1,090mg)

Turkey Bacon Ranch

If you love turkey and bacon, the small Turkey Bacon Ranch sub is a more reasonable option. It has 420 calories, 24g of fat, 6g of saturated fat, 32g of carbohydrates, and 20g of protein. The sodium count is 1,290mg, so we skipped the ranch. You can also make it healthier by reducing the bacon to lower sodium levels.

From Single Meat Subs Section

Veggie

The Veggie Sub is a great plant-based option. The small size has 370 calories, 22g of fat, 6g of saturated fat, 31g of carbohydrates, and 12g of protein. For flavor, it comes with caramelized green bell peppers, onions, mushrooms, lettuce, tomatoes, and pickles. You get an amazing taste without even having any meat! To further reduce fat and calories, ask for fewer cheeses or choose fresh veggies instead of caramelized ones.

Virginia Ham – Small Wheat

For a simple cold sub with a lighter calorie count, the small Virginia Ham on Wheat is also good. It contains 370 calories, 18g of fat, 4g of saturated fat, 36g of carbohydrates, and 19g of protein. We enjoyed a classic ham sandwich while keeping nutrition in check. Skipping extra condiments or cheese can make it even leaner.

Healthiest Extras To Balance The Subs

Lay’s Oven Baked Chips

Along with your sub, you can pick Lay’s Oven Baked Chips. With 130 calories, 2g of fat, 26g of carbohydrates, and 2g of protein, it’s great for balancing the meal. They are a lighter alternative to regular chips. We also recommend ordering a water or unsweetened beverage instead of soda to keep calories and sugar intake lower.

Kids’ Turkey Sub Wheat

Firehouse Subs offers kid-sized sandwiches and the healthiest one for kids is the Kids’ Turkey Sub on Wheat. This option has 340 calories, 8g of fat, 2g of saturated fat, 48g of carbohydrates, and 22g of protein. You can order this for your children. The kid is picky? They can customize this sub by adding vegetables and choosing lighter condiments.

Healthier Options at Firehouse — Infographic showing healthier options at Firehouse Subs

Light Diet Options (Soup and Chili)

Chicken Noodle Soup

Not a fan of fries? Another great side dish is the 10-ounce chicken noodle soup. Featuring only 120 calories, 2g of fat, 1g of saturated fat, 18g of carbohydrates, and 8g of protein, it’s a filling but light choice. Firehouse Subs also offers vegetarian options like broccoli and cheese soup for variety.

High-Protein Salad Options At Firehouse Subs

Hook & Ladder Sub

For a protein-packed meal, order the Hook & Ladder Sub. Its smallest size contains 360 calories, 18g of fat, 4.5g of saturated fat, 33g of carbohydrates, and 18g of protein. While the sodium count is 1,080mg, it’s still healthy and worth trying. You can also order Hook & Ladder Salad!

Firehouse Salad

The Firehouse Salad is also one of the healthiest and green flag items on the Firehouse Subs menu. You can customize it with different proteins, including smoked turkey, grilled chicken, or Virginia ham. The vegetarian version has 260 calories, 19g of fat, 5g of saturated fat, 12g of carbohydrates, and 10g of protein. Overall, it’s a great lower-calorie meal option with a little bit of everything.

Smoked Turkey Breast – Small Wheat

For a cold sub with lean protein, the Smoked Turkey Breast on wheat is a great pick. With 340 calories, 17g of fat, 3.5g of saturated fat, 31g of carbohydrates, and 18g of protein, it provides a satisfying yet lighter meal. You get extra fiber without increasing calories!

Read also: Firehouse Subs Canada

What to Skip on the Firehouse Subs Menu (High-Calorie Options)

A sub sandwich is a go-to meal for many since you can make it balanced. However, when ordering from a fast-food sub shop instead of making your own, you lose control over the calorie, fat, and sodium content. Even nutrients in ingredients of Firehouse subs are much higher in these elements than in homemade ones. If you’re watching your diet, here are some Firehouse Subs menu items that may not be the best choice.

Hot Specialty Subs To Avoid

Smokehouse Beef & Cheddar Brisket – Large White

One of the most high-calorie at Firehouse Subs is the large Smokehouse Beef & Cheddar Brisket on white bread. It contains 1,500 calories, 102 grams of fat, and 3,020 milligrams of sodium. That’s close to a full day’s worth of calories for some people and more than double the recommended sodium intake. The medium size isn’t much better either (36 grams of fat, 27 grams of sugar, and 3,650 milligrams of sodium). If you’re craving this sub, split a larger portion into two meals. That’s because excess sodium and saturated fat raise your risk of high blood pressure and heart disease.

Firehouse Meatball

The Firehouse Meatball Sub is another high-calorie option that can quickly mess up a balanced diet. The large size has 1,310 calories, 80 grams of fat, and 3,070 milligrams of sodium. Even the medium version packs 830 calories and nearly 2,000 milligrams of sodium. The small option is relatively lighter but still has 460 calories and 1,060 milligrams of sodium. This sandwich is also loaded with cholesterol, so it’s not best for people watching their heart health.

Worst Single Meat Subs

Ham Sub

The large ham sub comes in at 1,130 calories with 55 grams of fat and 2,800 milligrams of sodium. While ham is typically seen as a lean protein, the high sodium content in this sandwich makes it unhealthy. You can customize the sub with a leaner protein that has less sodium to make it healthy.

Pastrami Sub

Pastrami is another sodium-heavy meat, and the large pastrami sub at Firehouse Subs contains 1,110 calories and a staggering 3,550 milligrams of sodium. This is far above the daily recommended intake if you’re into fitness and skincare. We don’t recommend this as a go-to sub as regularly consuming such high-sodium foods can lead to bloating.

High-Calorie Specialty Items

Jamaican Jerk Turkey – Large White

This sandwich may sound like an option with the best taste, but it comes with 1,140 calories, 55 grams of fat, and 3,080 milligrams of sodium. Even if you go for a medium, you’re still consuming a significant amount of calories. To satisfy your cravings, you can eat only half at a time or swap the white bread for wheat to cut down on sodium.

Sweet & Spicy Meatball

The Sweet & Spicy Meatball Sub is one of the worst items on the menu when it comes to nutritional value. It has 1,380 calories and an alarming 4,700 milligrams of sodium in its large size. That’s more than double the American Heart Association’s recommended daily sodium intake. The medium version still packs 2,380 milligrams of sodium. Eating this regularly will increase your risk of hypertension (due to high sodium).

Unhealthy Soups And Sides

Firehouse Chili

A 10-ounce serving of Firehouse Chili has 300 calories, 15 grams of fat, and 850 milligrams of sodium. While it may not seem excessive compared to the sandwiches, pairing it with a sub or side can quickly add up. For a healthier option, go for a small serving of loaded potato soup.

Five Cheese Mac & Cheese

This side dish contains 380 calories, 20 grams of fat, and 1,400 milligrams of sodium. If you want a cheesy side, consider a small serving of soup instead. It stands out as a healthier option plus it gives the same tasty experience.

Kids’ Grilled Cheese

Although this option is meant for children, it still contains 440 calories, 27 grams of fat, and 720 milligrams of sodium. If paired with chips or another side, the calorie count can easily exceed 600. A better choice would be a small turkey or ham sub on wheat bread with added veggies.

Salads That Aren’t As Healthy As They Seem

Tuna Salad – Large White

The large tuna salad sandwich on white bread is one of the highest-calorie options on the menu. Even though tuna is often considered a healthy protein, the mayo-heavy preparation turns this into a calorie bomb. It comes with 1,540 calories, 97 grams of fat, and 3,030 milligrams of sodium. Go for a small size to cut down on calories and sodium.

Italian with Grilled Chicken Salad

While this salad is packed with protein, it also contains 1,580 milligrams of sodium and 22 grams of fat. Due to the ingredients of salami, it is quite high in calories. You can make it balanced by ordering a simple grilled chicken salad without processed meats or high-fat dressings.

Special Mention: The Italian Sub

One of Firehouse Subs’ most popular sandwiches, the Italian Sub, is also one of the least healthy choices (but we still love it!). We customized a light Italian-style sandwich with lean meats and fewer condiments. The medium size alone contains 1,965 calories, 29 grams of saturated fat, and 5,530 milligrams of sodium. This sandwich also has 36 grams of sugar, nearly as much as a brownie.

YouTube video — Firehouse Subs Diet Meal

How To Make A Firehouse Sub Healthier And Safer

There may be unhealthy menu items but Firehouse Subs offers a customizable menu. Customers can create a sandwich that fits their dietary needs. By making smart choices, you can reduce calories, fat, and sodium while keeping your meal satisfying. Check out diet-specific choices and see how to manage food allergies.

Customize With Low-Calorie Toppings

We created a healthier Firehouse Sub by starting with the right base and toppings. You can do it too! Just choose wheat bread over white for lower sodium and better nutrition. Load your sandwich with fresh vegetables to add fiber and nutrients without extra calories. Here are the low-calorie toppings to Include:

Spicy mustard (0 calories)
Pickles (5 calories)
Mushrooms (5 calories)
Cherry pepper rings (10 calories)
Iceberg lettuce (15 calories)
Tomatoes (15 calories)
Onions (20 calories)

For a lean protein option, go with turkey breast, which contains 150 calories per serving. Limit the cheese as it can add 100 to 110 calories per slice for a medium sandwich. We also recommend skipping heavy sauces and creamy dressings.

Diet-Specific Options

Firehouse Subs is a great pick for many dietary preferences. Although they don’t have dedicated items for low-carb, low-FODMAP, diabetes-friendly, or vegan diets, you can still customize your meal to align with your needs.

Gluten-Free Choices: If you follow a gluten-free diet, Firehouse Subs has options, though cross-contamination may occur. Always speak with staff to confirm ingredient safety before ordering. For gluten-free items, go for:
- Chopped Hook and Ladder Salad
- Firehouse Chopped Salad
- Italian With Grilled Chicken Salad
- Broccoli and Cheese Soup
- Chili
- Coleslaw

Low-Fat Options: For a lower-fat meal, never go for high-fat meats like bacon, brisket, and meatballs. Stick to lean proteins and vegetable-based items without heavy dressings or cheese. Check out the above-given options!
Vegetarian Options: Vegetarians can enjoy a fully customizable sandwich by focusing on fresh vegetables and dairy-based sides. Avoiding meat while adding nutrient-rich toppings creates a balanced meal. Here are vegetarian-friendly items:
- Build-your-own Veggie Sub
- Macaroni and Cheese
- Firehouse Salad without meat
- Kids’ Grilled Cheese Sandwich

Look Out For Food Allergies

If you have food allergies, make sure to specify it when you are in person. Or, you can use the Firehouse Subs Allergen Menu. Here’s how to use it:

Go to Firehouse Subs Allergen Menu.
You can filter menu items by up to 14 allergens. Just pick what you are allergic to from these:
- Eggs
- Fish
- Gluten
- Milk
- MSG
- Nitrates
- Peanuts
- Sesame
- Soy
- Sulfites
- Tree Nuts
- Wheat
It’ll give you a list of allergen-free items. Always speak to the staff about ingredients. They can confirm if the bread or other components contain allergens.

Firehouse Nutrition Menu PDF

Firehouse Nutritional Menu PDF Download

FAQs- Frequently Asked Questions

Yes, there are subs with lean meats and healthier ingredients. If you’re watching your diet, the build-your-own option is the best choice.

Firehouse Subs steams its meats and cheeses for extra flavor before serving them on toasted, specially made rolls. This unique method sets it apart from other sub-shops.

Firehouse Subs is a fast-casual restaurant chain founded in 1994 by two former firefighters in Jacksonville, Florida. So, it’s a step above traditional fast food in quality but still offers quick service.

Conclusion

Making a healthier sandwich is easy with Firehouse Sub’s menu (it has a variety of options in different sizes!). With the right choices, you can enjoy a delicious meal without getting sick or feeling heavy. Firehouse Sub’s nutritional information makes it simple to customize your order. You can always stay on track with your health goals by cutting calories, reducing fat, and avoiding allergens. Build a meal with subs that are tasty and healthy! To conclude, here is a personal tip from our fitness expert, “To get the best nutritional value with a filling meal, order two salads and one sub.” This way, you get plenty of fresh veggies while still enjoying your favorite sandwich.