What is the lowest-calorie item at Firehouse Subs?

The lowest-calorie substantial item at Firehouse Subs is the Firehouse Chopped Side Salad at about 60 calories with 5g protein.

What is the highest-protein option at Firehouse Subs?

Cajun Chicken - Large leads with roughly 83g of protein (about 1,170 calories).

What's the most protein-efficient Firehouse Subs order?

Double meat chicken med white delivers the most protein per calorie — about 58g protein for 81 calories.

How many Firehouse Subs items are under 500 calories?

Around 107 of 162 Firehouse Subs menu items we track come in at 500 calories or less.

Low-Calorie Firehouse Subs Menu

The lowest-calorie and highest-protein picks at Firehouse Subs, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Firehouse Subs nearest you.

162 items tracked
60 cal lowest pick
83g top protein
107 under 500 cal

Lowest-calorie Firehouse Subs items

Lowest-calorie items at Firehouse Subs
Item	Calories	Protein
Catering Salad Platter	35	2g
Rice Krispies Treat	45	0g
Firehouse Chopped Side Salad	60	5g
Double meat chicken med white	81	58g
Catering Salad Chopped	100	8g
Pepper Bacon	100	7g
Double meat chick salad med white	107	51g
Feta Cheese	110	8g
Double meat beef brisket med white	117	46g
Chicken & Dumpling Soup, 6 oz	120	5g
Chicken Noodle Soup, 10 oz	120	8g
Firehouse Chopped Salad, No Meat	130	10g
Oven Baked Lay's Regular	130	2g
Oven Baked Ruffles Cheddar and Sour Cream	130	2g
Salami	130	7g

Highest-protein Firehouse Subs items

Best picks when you're chasing a protein target.

Highest-protein items at Firehouse Subs
Item	Calories	Protein
Cajun Chicken - Large	1,170	83g
Prime Rib Steak - Large	1,340	80g
Turkey Bacon Ranch - Large	1,440	80g
Club on a Sub - Large	1,350	79g
New York Steamer - Large	1,190	74g
Chicken Breast - Large	1,130	71g
Tuna - Large	1,550	71g
Italian - Large	1,420	69g
Steak & Cheese - Large	1,400	69g
Engineer - Large	1,120	68g
Hero - Large	1,180	68g
Corned Beef - Large	1,140	68g
Hook & Ladder - Large	1,120	62g
Jamaican Jerk Turkey - Large	1,140	62g
Roast Beef - Large	1,140	62g

Best protein per calorie at Firehouse Subs

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Best protein per 100 calories at Firehouse Subs
Item	Calories	Protein	Protein / 100 cal
Double meat chicken med white	81	58g	71.6g
Double meat chick salad med white	107	51g	47.7g
Double meat beef brisket med white	117	46g	39.3g
Smoked Turkey Breast Roast	150	29g	19.3g
Oven Roasted Chicken	320	59g	18.4g
Chicken Breast	260	46g	17.7g
USDA Choice Corned Beef Brisket	240	42g	17.5g
USDA Choice Pastrami	210	33g	15.7g
Firehouse Chopped Salad with Grilled Chicken	380	57g	15.0g
USDA Choice Roast Beef	240	36g	15.0g
Firehouse Chopped Salad with Turkey	220	29g	13.2g
Smoked Honey Ham	240	30g	12.5g

Eat at Firehouse Subs without blowing your cap

MinMax finds the best Firehouse Subs meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Full Firehouse Subs nutrition (lowest calories first)

Calories and macros for the 150 lowest-calorie Firehouse Subs items we track.

Firehouse Subs calories and macros
Item	Calories	Protein	Carbs	Fat
Catering Salad Platter	35	2g	8g	0g
Rice Krispies Treat	45	0g	9g	1g
Firehouse Chopped Side Salad	60	5g	5g	3g
Double meat chicken med white	81	58g	72g	0g
Catering Salad Chopped	100	8g	8g	5g
Pepper Bacon	100	7g	0g	8g
Double meat chick salad med white	107	51g	65g	0g
Feta Cheese	110	8g	0g	8g
Double meat beef brisket med white	117	46g	64g	0g
Chicken & Dumpling Soup, 6 oz	120	5g	10g	7g
Chicken Noodle Soup, 10 oz	120	8g	18g	2g
Firehouse Chopped Salad, No Meat	130	10g	11g	6g
Oven Baked Lay's Regular	130	2g	26g	2g
Oven Baked Ruffles Cheddar and Sour Cream	130	2g	24g	4g
Salami	130	7g	0g	10g
Coleslaw	140	0g	9g	12g
Oven Baked Lay's BBQ	140	2g	24g	4g
Catering Salad Chopped Deluxe Turkey	140	16g	10g	6g
Catering Salad Chopped Deluxe Chicken	150	16g	9g	7g
Monterey Jack Cheese	150	11g	0g	12g
Pepper Jack Cheese	150	9g	0g	14g
Provolone Cheese	150	11g	2g	12g
Smoked Turkey Breast Roast	150	29g	6g	2g
Funyuns	160	2g	20g	8g
Swiss Cheese	160	12g	0g	12g
Pepperoni	160	8g	0g	14g
Catering Salad Chopped Deluxe Ham	170	16g	14g	7g
Cheddar Cheese	170	11g	2g	14g
Chili, 6 oz	180	11g	13g	9g
Chili	180	11g	13g	9g
Chicken & Dumpling Soup, 10 oz	190	8g	17g	11g
Lay's Kettle Cooked 40% Less Fat Jalapeno Cheddar	190	3g	26g	8g
Lay's Kettle Cooked 40% Less Fat Original	190	3g	27g	8g
Gluten free Ciabatta Roll	190	3g	40g	3g
Miss Vickie's Hand Picked Jalapeno	210	3g	22g	12g
Miss Vickie's Sea Salt and Vinegar	210	2g	23g	12g
Miss Vickie's Simply Sea Salt Original	210	3g	22g	13g
Miss Vickie's Smokehouse BBQ	210	3g	23g	12g
Sunchips Harvest Cheddar	210	3g	29g	10g
USDA Choice Pastrami	210	33g	3g	6g
Firehouse Chopped Salad with Turkey	220	29g	15g	7g
Kid's Turkey Sub	220	17g	24g	6g
Catering Salad Chopped Deluxe Tuna Salad	230	13g	11g	16g
Medium Wheat Sub Roll	230	8g	46g	3g
Loaded Potato Soup, 6 oz	240	5g	15g	18g
Doritos Nacho Cheese	240	3g	28g	14g
Lay's Original	240	3g	23g	16g
Lay's Sour Cream and Onion	240	3g	23g	15g
Smoked Honey Ham	240	30g	24g	5g
USDA Choice Corned Beef Brisket	240	42g	0g	8g
USDA Choice Roast Beef	240	36g	0g	5g
Medium White Sub Roll	240	8g	43g	3g
Chopped Hook & Ladder Salad	250	30g	21g	8g
Kid's Ham Sub	250	18g	30g	7g
Kid's Roast Beef	250	20g	22g	7g
Boxed lunch-half a medium chicken	260	19g	88g	0g
Doritos Cool Ranch	260	3g	31g	13g
Chicken Breast	260	46g	10g	4g
Boxed lunch-half a medium corned beef	280	17g	71g	0g
Boxed lunch-half a medium ham	280	19g	87g	0g
Firehouse Chopped Salad with Ham	290	30g	27g	9g
Oatmeal Raisin Cookie	290	4g	45g	11g
Chili, 10 oz	300	18g	22g	15g
Chocolate Chip Cookie	310	4g	44g	15g
Chocolate Mint Cookie	310	4g	43g	15g
Crunchy Cheetos	310	3g	26g	21g
Celebration Sugar Cookie	320	4g	42g	16g
Fritos	320	3g	32g	20g
Oven Roasted Chicken	320	59g	5g	6g
Lemon Cookie	330	4g	43g	16g
Turkey - Small	340	18g	30g	17g
Broccoli & Cheese Soup, 10 oz	340	11g	12g	28g
Engineer - Small	350	19g	31g	18g
Cajun Chicken - Small	360	23g	28g	18g
Hook & Ladder - Small	360	18g	33g	18g
Jamaican Jerk Turkey - Small	360	17g	34g	18g
New York Steamer - Small	360	20g	25g	20g
Kid's Meatball	360	16g	27g	21g
Chicken Breast - Small	370	23g	29g	18g
Ham - Small	370	18g	36g	18g
Pastrami - Small	370	20g	29g	19g
Veggie - Small	370	12g	31g	22g
Club on a Sub - Small	380	20g	33g	20g
Corned Beef - Small	380	23g	28g	19g
Roast Beef - Small	380	21g	28g	18g
Firehouse Chopped Salad with Grilled Chicken	380	57g	14g	10g
Loaded Potato Soup, 10 oz	380	9g	23g	29g
5-Cheese Mac & Cheese	380	17g	33g	20g
Large Wheat Sub Roll	380	13g	74g	5g
Large White Sub Roll	380	13g	73g	5g
Hero - Small	400	24g	33g	19g
Prime Rib Steak - Small	400	22g	33g	22g
Italian Chopped Salad with Grilled Chicken Salad	410	39g	14g	22g
Steak & Cheese - Small	420	19g	28g	25g
Turkey Bacon Ranch - Small	420	20g	32g	24g
Brownie	430	4g	61g	20g
Catering Sub Platter	430	34g	51g	12g
USDA Choice Beef Brisket	430	24g	0g	37g
Kid's Grilled Cheese	440	12g	32g	27g
Smokehouse Beef & Cheddar Brisket - Small	450	15g	30g	30g
Catering Sub Deluxe Platter	450	34g	50g	14g
Seared Seasoned Sliced Beef Rib	450	53g	5g	24g
Meatball - Small	460	21g	30g	29g
Tuna - Small	460	20g	31g	28g
Italian - Small	470	20g	34g	29g
Sweet & Spicy Meatball - Small	480	21g	39g	29g
Boxed Lunch - Turkey	490	37g	58g	15g
Boxed Lunch - Pastrami	510	33g	56g	18g
Boxed Lunch - Chicken	520	37g	56g	18g
Boxed Lunch - Veggie	520	25g	58g	23g
Boxed Lunch - Roast Beef	530	39g	54g	17g
Sauteed USDA Choice Steak	530	45g	8g	32g
Boxed Lunch - Corned Beef	550	35g	54g	22g
Boxed Lunch - Ham	560	37g	70g	17g
Tuna Salad	660	45g	13g	46g
Chicken Medium Wheat	680	0g	0g	0g
Turkey - Medium	680	36g	59g	35g
Engineer - Medium	700	38g	61g	35g
Cajun Chicken - Medium	710	45g	54g	35g
Hook & Ladder - Medium	710	36g	64g	36g
Jamaican Jerk Turkey - Medium	720	34g	68g	36g
Pastrami - Medium	720	39g	57g	38g
Meatballs	720	32g	13g	61g
New York Steamer - Medium	730	40g	49g	40g
Veggie - Medium	730	25g	60g	45g
Chicken Breast - Medium	740	46g	57g	36g
Corned Beef - Medium	740	45g	55g	39g
Ham - Medium	740	37g	71g	37g
Roast Beef - Medium	740	41g	55g	37g
Club on a Sub - Medium	760	40g	64g	40g
Hero - Medium	790	48g	65g	37g
Prime Rib Steak - Medium	800	44g	65g	43g
Meatball - Medium	830	37g	59g	51g
Turkey Bacon Ranch - Medium	830	40g	61g	48g
Steak & Cheese - Medium	840	38g	56g	51g
Sweet & Spicy Meatball - Medium	880	37g	76g	50g
Smokehouse Beef & Cheddar Brisket - Medium	890	31g	59g	59g
Tuna - Medium	910	39g	62g	57g
Italian - Medium	930	39g	66g	57g
Turkey - Large	1,040	55g	97g	53g
Veggie - Large	1,070	35g	99g	63g
Pastrami - Large	1,110	59g	94g	57g
Engineer - Large	1,120	68g	102g	54g
Hook & Ladder - Large	1,120	62g	104g	55g
Chicken Breast - Large	1,130	71g	94g	55g
Ham - Large	1,130	56g	115g	55g
Jamaican Jerk Turkey - Large	1,140	62g	111g	55g
Corned Beef - Large	1,140	68g	91g	58g
Roast Beef - Large	1,140	62g	91g	55g
Cajun Chicken - Large	1,170	83g	91g	55g

Firehouse Subs nutrition FAQ

What is the lowest-calorie item at Firehouse Subs?: The lowest-calorie substantial item at Firehouse Subs is the Firehouse Chopped Side Salad at about 60 calories with 5g protein.
What is the highest-protein option at Firehouse Subs?: Cajun Chicken - Large leads with roughly 83g of protein (about 1,170 calories).
What's the most protein-efficient Firehouse Subs order?: Double meat chicken med white delivers the most protein per calorie — about 58g protein for 81 calories.
How many Firehouse Subs items are under 500 calories?: Around 107 of 162 Firehouse Subs menu items we track come in at 500 calories or less.

Sources: cdn.prod.website-files.com, firehousesubsmenus.com. Figures are estimates and may change — verify with Firehouse Subs.