Firehouse Subs Nutrition Menu

The Firehouse Subs Nutrition Menu clearly shows calories, protein, fat, carbs, and sodium so customers can make smarter food choices. Since their steamed subs can be filling, Firehouse Subs offers three sizes—Small, Medium, and Large—to help with portion control.

For lighter options, the Hearty & Flavorful section includes subs and chopped salads with fewer than 500 calories. You can also lower calories and fat by skipping mayo and cheese or choosing a Sub in a Tub instead of bread. With this nutrition information, it’s easy to pick a meal that fits your goals, whether you want more protein or a lighter lunch.

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

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

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

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

FAQs

Q: How many calories are in a small Italian Sub at Firehouse Subs?

A: A small Italian Sub has about 470 calories. It contains roughly 29g fat, 34g carbs, 2g fiber, and 20g protein.
Medium and large sizes have much more calories because of extra bread and meats.

Q: What is the nutrition for the Firehouse Subs Hero Sub?

A: A small Hero Sub has around 400 calories, with 19g fat, 33g carbs, and 24g protein.
Calories increase to about 790 (medium) and 1,180 (large), with sodium over 1,300mg even in the small size.

Q: How many calories are in Firehouse Subs salads?

A: A plain Firehouse Salad has about 130 calories. With grilled chicken, it goes up to around 500+ calories. Choosing oil & vinegar keeps it lighter.

Q: How healthy are Firehouse Subs Veggie Subs?

A: A small Veggie Sub has about 360 calories and is low in saturated fat. It provides fiber from vegetables and about 15g protein with cheese added.

Q: What is the nutrition for Firehouse Subs cookies and chips?

A: A chocolate chip cookie has about 310 calories, mostly from sugar and fat. Chips add around 160 calories, while a pickle spear has only 5 calories.

Q: Are there low-calorie sides at Firehouse Subs?

A: Yes. Pickles (5 calories) and side salads (under 100 calories without dressing) are best. Coleslaw is higher at around 140 calories.

Q: How does bread choice affect nutrition at Firehouse Subs?

A: Wheat bread has more fiber than white bread, with similar calories. Gluten-free bread is slightly lower in carbs but still close in calories.

Q: Where can I find the Firehouse Subs nutrition calculator?

A: Use the official Firehouse Subs website or apps like Nutritionix. They show calories, allergens, and macros by size and toppings.

Q: How much sodium is in Firehouse Subs meals?

A: Most subs contain 1,300–3,000mg of sodium due to meats and sauces. Veggie subs are usually lower, around 800–1,500mg.

Q: Are Firehouse Subs meals high in protein?

A: Yes. Many subs provide 20–70g of protein, depending on size. Salads with chicken can reach 30g or more, making them good for high-protein diets.