Firehouse Subs Nutrition Menu With Calories

Are you diet-conscious and like to check the calories and nutrition of your food before eating? Don’t worry! Firehouse Subs’ nutrition menu gives you complete details. You can choose any sandwich, roll, soup, or salad based on your desired calorie intake and enjoy your meal without stress.

At Firehouse Subs, you’ll find both healthier picks like low-calorie and gluten-free meals, and heavier subs with more fat and sodium. While they do offer low-fat and low-sodium choices, many of the specialty subs are still on the rich side. And realistically, most people aren’t checking nutrition info while ordering.

To find the nutritional details of any food item, use the calculator below. It’s easy to use and helps you determine which foods match your diet.

Firehouse Nutritional Calculator

Firehouse Meal Calorie Calculator

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Firehouse Subs Nutrition Menu 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
	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

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

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

Firehouse Subs Nutrition Menu Salads

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

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

Not every item on the Firehouse Subs nutrition menu is created equal in all terms. Some sandwiches offer a more balanced nutritional profile, while others are loaded with calories, fat, and sodium. As we sampled different subs, we paid close attention to both flavor and nutrient content. Here’s what we focused on:

Calories: Calorie counts vary widely on the Firehouse Subs menu. If you’re aiming to reduce your intake, portion control is key. We chose medium-sized subs to strike a balance between satisfaction and calorie count. Choosing lighter toppings also helped keep things in check.

Protein: Firehouse Subs stands out for its generous servings of high-quality meats. According to the Firehouse Subs nutrition menu, a single sub can provide anywhere from 20 to 50 grams of protein, depending on your choice. Options like smoked turkey and grilled chicken are perfect for those seeking lean protein sources to support an active lifestyle.

Carbohydrates: Since sandwiches dominate the Firehouse Subs menu, it’s no surprise that carbs come with the territory. Depending on the bread size, a regular sub can contain between 30 and 100 grams of carbohydrates. To reduce carbs, consider ordering your Sub as a salad without the bread.

Fat: Firehouse Subs loaded with cheese, mayo, and bacon tend to be high in fat. If you prefer a lighter option, opt for lean meats and fresh vegetables. Skipping heavy condiments or opting for veggie-based subs can help lower fat intake.

Sodium: Like most fast-casual spots, Firehouse Subs can be high in sodium. Some items have more than 2,000 mg—nearly your full day’s limit. If you’re trying to cut back, ask for less salt or avoid processed meats. Healthier choices are available, so be sure to explore the menu.

See Most and Least Nutritional Options from the Firehouse Subs Nutrition Menu at a Glance!

Use the table below to identify the more nutritious choices quickly. Items labeled “high-calorie” are typically higher in sodium, fat, and overall calories.

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

Check also: Firehouse Subs Vegetarian Menu

How To Track Firehouse Subs Calories Before You Order

Choosing your meal is easier when you know which items on the Firehouse Subs nutrition menu are higher or lower in calories. We’ll break down the best and worst options below, but for a personalized view, try Firehouse Subs’ nutrition calculator.

Visit their interactive nutrition portal.
Select your Sub, salad, or side.
Customize portion size, toppings, and condiments
Instantly see details like calories, protein, carbs, fat, and sodium

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

Want to cut calories without losing flavor? Firehouse Subs has you covered. We’ve listed great options that keep your meal balanced and satisfying. You can still enjoy a tasty sub without overloading on calories.

From Hot Specialty Subs Section

Engineer – Small Wheat

Looking for a lighter hot sub? The Engineer Sub on Wheat is a smart pick from the Firehouse Subs nutrition menu. It has 350 calories, 18g of fat (only 4g of saturated fat), 30g of carbs, and 19g of protein. The turkey breast makes it lean, while mushrooms and veggies add flavor and nutrients. Want to cut fat? Skip the cheese and mayo. It’s a bit high in sodium (1,150mg), but going for a smaller size and drinking water can help.

Cajun Chicken

Craving something spicy? Try the Cajun Chicken Sub! A small one has just 360 calories, 18g of fat (4.5g of saturated fat), 28g of carbs, and 23g of protein. It packs flavor with jalapeños, lettuce, and onions—not just heat. Opt for the smaller size to reduce extra calories and sodium. Want to make it even healthier? Cut back on the Cajun mayo.

New York Steamer

Love the New York Steamer? Go for the small size—it’s more balanced! It contains 360 calories, 20g of fat (4.5g of saturated fat), 25g of carbs, and 20g of protein—a tasty pick without going overboard. Just remember to hydrate well, as it’s slightly high in sodium (1,090mg).

Turkey Bacon Ranch

Craving turkey and bacon? The small Turkey Bacon Ranch is your go-to. It contains 420 calories, 24g of fat, 6g of saturated fat, 32g of carbs, and 20g of protein. But heads up—it’s a little salty (1,290mg sodium). We left off the ranch and you can ask for less bacon too for a lighter bite!

From Single Meat Subs Section

Veggie

Looking for a tasty meat-free sub? The small Veggie Sub is packed with flavor—370 calories, 22g of fat, and 12g of protein. It’s loaded with caramelized bell peppers, onions, mushrooms, and crisp veggies like lettuce, tomatoes, and pickles. Want to make it even lighter? Skip some of the cheese or go for fresh veggies instead of caramelized ones.

Virginia Ham – Small Wheat

Craving something classic and light? The small Virginia Ham on Wheat hits the spot with 370 calories, 18g of fat, and 19g of protein. It’s a solid choice from the Firehouse Subs nutrition menu when you want something tasty without going overboard. Want to keep it extra lean? Just skip the cheese or sauces.

Healthiest Extras To Balance The Subs

Lay’s Oven Baked Chips

Looking for a healthier side? Try Lay’s Oven Baked Chips! They’ve only 130 calories and significantly less fat than regular chips. Add a bottle of water or an unsweetened drink, and you’ve got yourself a tasty, balanced meal without the guilt.

Kids’ Turkey Sub Wheat

For a healthier option from the Firehouse Subs nutrition menu for kids, the Kids’ Turkey Sub on Wheat is the top choice. With 340 calories, 8g of fat (2g of which is saturated fat), 48g of carbohydrates, and 22g of protein, it offers great nutritional value. Plus, it’s customizable—kids can add veggies and select lighter condiments to suit their taste.

Light Diet Options (Soup and Chili)

Chicken Noodle Soup

Not a fan of fries? Try the 10-ounce chicken noodle soup instead—it’s a warm, satisfying side with only 120 calories, 2g of fat, 1g of saturated fat, 18g of carbs, and 8g of protein. It fills you up without weighing you down. For a vegetarian twist, Firehouse Subs also offers flavorful options, such as broccoli and cheese soup.

High-Protein Salad Options At Firehouse Subs

Hook & Ladder Sub

Need more protein? Try the small Hook & Ladder Sub—it has 360 calories and 18g of protein to keep you full. With 18g fat and 33g carbs, it’s still a smart option, even though the sodium is 1,080mg. Want a low-carb alternative? The Hook & Ladder Salad offers the same bold flavors with fewer carbs.

Firehouse Salad

Looking for something light but satisfying? The Firehouse Salad from the Firehouse Subs nutrition menu is a green-flag option! It comes with protein choices like grilled chicken, turkey, or ham—or opt for the vegetarian version. With only 260 calories and 10g of protein, it’s a delicious way to eat healthy without missing out.

Firehouse Smoked Turkey Provolone menu item 1

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 offers a satisfying yet lighter meal option. You get extra fiber without increasing your calorie intake!

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

Subs are super convenient, but grabbing one from Firehouse Subs means you’re not in charge of what goes into it. Their ingredients tend to pack more calories, sodium, and fat than a sandwich you’d make at home. If you’re keeping an eye on your diet, here are a few choices you might want to skip.

Hot Specialty Subs To Avoid

Smokehouse Beef & Cheddar Brisket – Large White

Love brisket? Just be warned—the large Smokehouse Beef & Cheddar Brisket on white bread is seriously loaded: 1,500 calories, 102g of fat, and a whopping 3,020mg of sodium. That’s more than what most folks should eat in a whole day. Even the medium version is packed with fat, sugar, and salt. If you can’t resist it, try sharing or saving half for later. Your heart will thank you!

Firehouse Meatball

Meatball subs are delicious, but Firehouse’s version isn’t light by any means. The large Meatball Sub clocks in at 1,310 calories and 80g of fat—plus over 3,000mg of sodium! Even the medium isn’t much better. The smaller one is more manageable, but still quite salty. If you’re watching your heart health, this one might be worth skipping or sharing with others.

Worst Single Meat Subs

Ham Sub

Ham might sound like a healthy pick, but the large ham sub at Firehouse packs 1,130 calories, 55 grams of fat, and a whopping 2,800mg of sodium. That’s a lot for one sandwich! For a cleaner option, consider substituting the ham with a leaner, lower-sodium protein.

Pastrami Sub

Pastrami is loaded with sodium, and the large pastrami sub at Firehouse Subs contains 1,110 calories and an eye-popping 3,550mg of sodium. That’s way over the recommended daily limit—especially if you care about fitness and skincare. Due to the risk of bloating and other health concerns, this isn’t a great everyday choice.

High-Calorie Specialty Items

Jamaican Jerk Turkey – Large White

This sandwich may be delicious, but it’s also heavy—containing 1,140 calories, 55g of fat, and 3,080mg of sodium. Even the medium-sized one delivers a high-calorie load. If you’re craving it, consider eating just half or choosing wheat bread instead of white to help lower the sodium.

Sweet & Spicy Meatball

The Sweet & Spicy Meatball Sub is one of the least nutritious options on the menu. A large serving contains 1,380 calories and an alarming 4,700mg of sodium—more than twice the American Heart Association’s daily recommendation. Even the medium version has 2,380mg of sodium. Regularly consuming this substance could increase your risk of developing high blood pressure.

Unhealthy Soups And Sides

Firehouse Chili

A 10-ounce serving of Firehouse Chili contains 300 calories, 15 grams of fat, and 850 milligrams of sodium. While this may appear moderate, pairing it with a side dish or another dish can cause the numbers to spike quickly. For a lighter option, consider choosing a small loaded potato soup instead.

Five Cheese Mac & Cheese

This side dish has 380 calories, 20 grams of fat, and 1,400 milligrams of sodium. According to the Firehouse Subs nutrition menu, if you’re craving something cheesy, a small serving of soup may be a smarter choice—it offers a similar flavor experience with fewer calories and less sodium.

Kids’ Grilled Cheese

Although this kid’s option is smaller in size, it still packs 440 calories, 27 grams of fat, and 720 milligrams of sodium. When paired with chips or another side, the total can easily go over 600 calories. A healthier alternative would be a small turkey or ham sub on wheat bread with extra vegetables.

Salads That Aren’t As Healthy As They Seem

Tuna Salad – Large White

The large tuna salad sandwich on white bread is among the most calorie-dense items at Firehouse Subs. While tuna is a healthy protein source, the excessive use of mayonnaise adds unnecessary calories and fat. This version contains 1,540 calories, 97 grams of fat, and 3,030 milligrams of sodium. Opting for a small size can significantly reduce these numbers.

Italian with Grilled Chicken Salad

Sure, this salad has a good amount of protein—but it also packs 1,580mg of sodium and 22g of fat. That’s mostly because of the salami. Want a lighter option? Go for a simple grilled chicken salad and skip the fatty dressings.

Special Mention: The Italian Sub

We get it—everyone loves the Italian Sub! But heads up: the medium size isn’t doing your health any favors. With 1,965 calories, 29g of saturated fat, and 5,530mg of sodium, it’s a major indulgence. Oh, and it packs 36g of sugar—about the same as a brownie. Try swapping out some ingredients to make it lighter.

How To Make A Firehouse Sub Healthier And Safer

Sure, there are some heavier options on the menu—but the good news is you can build your own! Firehouse Subs makes it easy to customize your sandwich to fit your lifestyle. Choose lean proteins, load up on veggies, and skip the extras to enjoy a healthier, satisfying meal. And don’t forget to check their allergy-friendly options as well.

Customize With Low-Calorie Toppings

Want to enjoy a Firehouse Sub without the extra calories? Here’s how we did it—and you can too! Start with wheat bread for a fiber boost and less sodium. Then, stack on fresh veggies to keep it healthy and filling. Check out these tasty low-calorie toppings you can add!

Here are some 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 protein, choose lean turkey breast, which has about 150 calories per serving. Go light on cheese each slice can add 100–110 calories. And try skipping creamy dressings or heavy sauces to keep it clean and light.

Check also: Firehouse Subs Secret Menu

Diet-Specific Options

Firehouse Subs has something for everyone! While there aren’t specific menu items for low-carb, low-FODMAP, diabetes-friendly, or vegan diets, you can still personalize your Sub to suit your dietary goals.

Gluten-Free Choices

If you’re on a gluten-free diet, Firehouse Subs does offer some suitable items. However, be aware that cross-contamination is possible. To stay safe, always ask staff about how they handle ingredients. Some gluten-free options include

Chopped Hook & Ladder Salad
Firehouse Chopped Salad
Italian with Grilled Chicken Salad
Broccoli & Cheese Soup
Chili
Coleslaw

Low-Fat Options

Looking to cut back on fat? Skip high-fat meats, such as bacon, brisket, and meatballs. Instead, opt for lean proteins and veggie-filled options that exclude creamy dressings and cheese. Refer to the suggestions above!

Vegetarian Options

Vegetarians have plenty to enjoy at Firehouse Subs! Skip the meat and build a delicious sandwich filled with fresh veggies and dairy-based sides for a satisfying meal. Try these vegetarian-friendly picks

Build-Your-Own Veggie Sub
Macaroni and Cheese
Firehouse Salad (no meat)
Kids’ Grilled Cheese Sandwich

Look Out For Food Allergies

Have food allergies? Always let the staff know when ordering in person. You can also check the Firehouse Subs Allergen Menu online.

Here’s how

Visit the Allergen Menu page.
Select up to 14 allergens like
Eggs
Fish
Gluten
Milk
MSG
Nitrates
Peanuts
Sesame
Soy
Sulfites
Tree Nuts
Wheat
It will show you which menu items are safe to eat.
Still, be sure to confirm with the staff—ingredients like bread may vary by location.

Firehouse Nutrition Menu PDF

Firehouse-Nutritional-Menu Download

Smart Customization Tips to Stay on Track

You don’t have to give up flavor to eat healthy at Firehouse Subs. Just make a few smart swaps—pick whole wheat bread for more fiber, load up on veggies, and opt for lean meats like turkey or grilled chicken. Skip the mayo and extra cheese to cut calories. It’s that easy to enjoy a lighter sub with the same great taste.

Conclusion

You can enjoy a tasty Firehouse Sub and still maintain a healthy lifestyle. Firehouse Subs’ nutrition menu offers various sizes and provides clear nutrition information, helping you make informed choices. Want fewer calories, less fat, or allergen-free options? No problem. If you combine two fresh salads with one Sub, you’ll have a well-balanced, filling meal that won’t weigh you down — it’s the best of both worlds!

FAQs- Frequently Asked Questions

For a healthier sandwich, opt for wheat bread (which has less sodium than white bread) and pile on a variety of fresh vegetables.

At Firehouse Subs, the meats and cheeses are steamed to bring out bold flavors, then served on warm, toasted rolls. It’s what makes them different from the rest.

Get 100 points for every $1 you spend (after discounts, before taxes and fees).