Firehouse Subs Nutrition Facts: Calories, Protein & More

Firehouse Subs nutrition facts reveal wide swings in calories, protein, sodium, and carbs depending on sub size, bread, and toppings. If you’ve stood at the counter wondering whether the Italian or the Turkey sub fits your goals, you’re not alone sodium and saturated fat numbers here can shock even careful eaters.

This guide breaks down the Firehouse Subs menu hot subs, cold subs, salads, sides, and kids’ meals using verified Nutritionix and company data so you can order with confidence. Whether you’re chasing high protein, watching sodium, or need gluten-free options, you’ll find calorie counts, Weight Watchers points, and daily value context here.

A medium Chicken sub on wheat runs about 680 calories with 37g protein and 1,840mg sodium, while the same sub on white bread without mayo or cheese drops to roughly 380 calories. Sizing matters just as much as the sandwich itself: a large Italian sub can top 1,400 calories, nearly triple a small.

Skipping mayo and cheese, choosing wheat over white, or opting for a “Sub in a Tub” instead of bread are the fastest ways to trim calories and sodium without giving up flavor. Firehouse Subs also publishes a nutrition calculator through Nutritionix, letting customers build a custom order and see the macro impact instantly before committing.

Hot Subs Firehouse Subs Nutrition Facts

Hot subs at Firehouse Subs tend to carry the highest calorie and sodium counts on the menu, largely because of steamed meats, melted cheese, and toasted rolls. Dietitians reviewing the lineup have repeatedly pointed to the Engineer as a comparatively leaner hot sub choice, thanks to lower saturated fat than heavier options.

On the opposite end, subs like the Italian and the Smokehouse Beef & Cheddar Brisket pack significantly more saturated fat and sodium per serving, often exceeding half a day’s recommended sodium intake in a single medium sandwich. Choosing a small size or skipping extra cheese meaningfully softens that impact.

Engineer Sub

The Engineer is frequently cited by registered dietitians as the more balanced hot sub, offering solid protein with comparatively moderate saturated fat and sugar. It still carries notable sodium, so pairing it with water rather than a sugary drink helps offset the overall meal.

Italian Sub

The Italian sub consistently ranks among the least balanced hot options due to its combination of cured meats, multiple cheeses, and oil-based dressing, which drives up both saturated fat and sodium well beyond other sandwiches on the board.

Cold Single-Meat Subs Firehouse Subs Nutrition Facts

Cold single-meat subs generally run leaner than their hot counterparts, especially when built around turkey, chicken breast, or vegetables instead of processed or cured meats. The Smoked Turkey Breast is a standout, delivering strong protein with comparatively lower saturated fat and sugar than most other cold options.

The Grilled Chicken Breast and Veggie subs also perform well nutritionally, offering high protein-to-fat ratios and, in the Veggie’s case, a meat-free protein source built from caramelized vegetables and three cheeses. Requesting fewer cheese layers trims sodium further for anyone watching intake closely.

Smoked Turkey Breast

Topped with lettuce, tomato, onion, and pickle, this cold sub delivers lean protein with roughly half the saturated fat of heavier cold options, making it a frequent pick among nutrition-focused reviewers comparing the full Firehouse Subs lineup.

Virginia Honey Ham

The honey-basted preparation behind this sub adds a surprising amount of sugar compared to other cold subs, so it’s worth a second look for anyone tracking added sugar intake alongside calories and sodium.

Salads Firehouse Subs Nutrition Facts

Salads offer some of the lightest Firehouse Subs nutrition facts on the entire menu, particularly the Firehouse Chopped Salad without meat, which sits well under 200 calories before dressing. Adding grilled chicken or turkey boosts protein substantially while keeping the overall calorie count reasonable for a full meal.

Dressing choice matters enormously here: oil and vinegar or light Italian keep a salad’s fat and sodium in check, while heavier dressings like honey mustard or ranch can quietly double the calorie total of an otherwise light order.

Double Meat Subs Firehouse Subs Nutrition Facts

Doubling the meat on any sub roughly doubles the protein but also raises sodium and calories considerably, since portion size not bread becomes the main driver of the nutrition profile. A Double Meat Hero on white bread, for example, delivers around 79g of protein alongside over 3,300mg of sodium.

For anyone prioritizing muscle-building macros over calorie control, double meat options on a smaller roll size offer a practical middle ground between protein intake and overall sodium exposure across a single meal.

Catering Firehouse Subs Nutrition Facts

Catering platters and boxed lunches scale nutrition facts differently than individual subs, since portions are designed for sharing rather than a full single meal. A half-medium boxed lunch, such as turkey or chicken, typically lands between 250 and 360 calories, making group ordering easier to plan around.

Catering salad platters run especially light, often under 200 calories per serving, which makes them a practical option for office lunches where guests want flexibility between heavier subs and lighter salad-based choices.

Kid’s Meal Firehouse Subs Nutrition Facts

Kids’ subs are scaled-down versions of the standard menu, with the Kid’s Turkey Sub and Kid’s Roast Beef Sub landing under 300 calories each. The Kid’s Grilled Cheese runs higher due to butter and cheese content, making it the richest option on the children’s menu.

Pairing a kid’s sub with 1% milk or apple juice instead of a sweetened soft drink keeps the overall meal’s sugar content considerably lower, which matters most for families managing daily added-sugar limits for younger eaters.

Desserts Firehouse Subs Nutrition Facts

Cookies and the brownie carry the highest sugar content among Firehouse Subs sides, with a chocolate chip cookie running around 290–310 calories and the brownie exceeding 400 calories per serving. These numbers add up quickly when paired with an already substantial sub.

For a lighter finish, a pickle spear or side salad delivers far fewer calories than any dessert option, and splitting a cookie rather than finishing it solo is a simple way to enjoy dessert without derailing an otherwise balanced order.

Soups and Chili Firehouse Subs Nutrition Facts

Soups and chili provide moderate-calorie, protein-forward options, particularly the Chili, which delivers around 20g of protein alongside a manageable calorie count. Broccoli & Cheese Soup, by contrast, carries more saturated fat due to its cream and cheese base.

Chicken Noodle Soup remains the lightest choice in this category, making it a sensible pairing alongside a half sub for anyone wanting a fuller meal without pushing calories or sodium into the ranges seen with full-size hot subs.

FAQs About Firehouse Subs Nutrition Facts

How many calories are in a small Italian Sub at Firehouse Subs?
A small Italian Sub runs around 470 calories, with roughly 29g fat, 34g carbs, and 20g protein. Medium and large sizes climb sharply because of the added bread and meat volume.

What is the nutrition for the Firehouse Subs Hero Sub?
A small Hero Sub has about 400 calories with 19g fat, 33g carbs, and 24g protein, while the large version approaches 1,200 calories with sodium well above 2,900mg.

How healthy are Firehouse Subs Veggie Subs?
A small Veggie Sub sits around 360 calories and stays comparatively low in saturated fat, while still delivering roughly 15g of protein when cheese is included.

Are there low-calorie sides at Firehouse Subs?
Yes a pickle spear runs just 5 calories, and a side salad without dressing stays under 100 calories, making both smart additions to a heavier sub order.

How much sodium is in Firehouse Subs meals?
Most full-size subs contain between 1,300 and 3,000mg of sodium, largely from cured meats and sauces, while veggie-based subs and salads run noticeably lower.

Are Firehouse Subs meals high in protein?
Many subs provide 20–70g of protein depending on size, and salads with added chicken or turkey can reach 30g or more, making the menu workable for high-protein eating plans.

Where can I find the Firehouse Subs nutrition calculator?
The official Firehouse Subs website and the Nutritionix app both let you build a custom order and see calorie, sodium, and macro totals before you check out.