Firehouse Subs offers a wide range of nutrition choices. Smaller subs start at about 340 calories, while large specialty subs can go over 1,500 calories.
For lighter options, the Hearty & Flavorful section includes several subs and salads under 500 calories. Firehouse Subs is known for its steamed meats, but many menu items are high in sodium, often between 1,100 mg and 3,000+ mg per serving.
You can make your meal healthier by choosing wheat bread, asking for light mayo, or adding extra fresh vegetables. Firehouse Subs also offers a gluten-free roll and an allergen tool to help guests with special dietary needs order safely.
View Full – Firehouse Subs Menu
Firehouse Subs Menu Nutrition
Build Your Own Subs
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Chicken Breast – Large Wheat | 1150 | 12 | 75 |
| Chicken Breast – Medium Wheat | 690 | 7 | 41 |
| Chicken Breast – Small Wheat | 350 | 4 | 21 |
| Corned Beef – Large Wheat | 1140 | 12 | 71 |
| Corned Beef – Medium Wheat | 730 | 8 | 46 |
| Corned Beef – Small Wheat | 370 | 5 | 24 |
| Ham – Large Wheat | 1170 | 34 | 59 |
| Ham – Medium Wheat | 750 | 22 | 38 |
| Ham – Small Wheat | 380 | 12 | 20 |
| Pastrami – Large Wheat | 1110 | 15 | 62 |
| Pastrami – Medium Wheat | 710 | 10 | 40 |
| Pastrami – Small Wheat | 360 | 6 | 21 |
| Roast Beef – Large Wheat | 1140 | 12 | 65 |
| Roast Beef – Medium Wheat | 730 | 8 | 42 |
| Roast Beef – Small Wheat | 370 | 5 | 22 |
| Jamaican Jerk Turkey – Large Wheat | 1040 | 15 | 56 |
| Jamaican Jerk Turkey – Medium Wheat | 670 | 10 | 36 |
| Jamaican Jerk Turkey – Small Wheat | 340 | 6 | 19 |
| Veggie – Large Wheat | 1060 | 15 | 37 |
| Veggie – Medium Wheat | 710 | 9 | 25 |
| Veggie – Small Wheat | 360 | 5 | 13 |
| Tuna – Large Wheat | 1550 | 21 | 74 |
| Tuna – Medium Wheat | 900 | 12 | 40 |
| Tuna – Small Wheat | 460 | 7 | 21 |
Kids
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Kid’s Ham Sub Wheat | 260 | 10 | 19 |
| Kid’s Meatball Wheat | 360 | 4 | 17 |
| Kid’s Roast Beef Wheat | 250 | 3 | 21 |
| Kid’s Turkey Sub Wheat | 220 | 3 | 18 |
| Kid’s Grilled Cheese | 470 | 2 | 12 |
| Kid’s Ham Sub White | 260 | 10 | 19 |
| Kid’s Meatball White | 360 | 4 | 17 |
| Kid’s Roast Beef White | 250 | 3 | 21 |
| Kid’s Turkey Sub White | 220 | 3 | 18 |
Bread
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Small white bread | 120 | 2 | 5 |
| Medium white bread | 240 | 4 | 9 |
| Large white bread | 400 | 6 | 15 |
Salads
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Firehouse Chopped Salad with Grilled Chicken | 260 | 4 | 34 |
| Firehouse Chopped Salad with Grilled Ham | 310 | 18 | 31 |
| Firehouse Chopped Salad with Turkey | 220 | 6 | 29 |
| Firehouse Chopped Salad, No Meat | 130 | 4 | 10 |
| Chopped Hook and Ladder | 270 | 12 | 30 |
| Italian Chopped Salad with Grilled Chicken Salad | 380 | 5 | 32 |
| Firehouse Chopped Salad with Grilled Chicken | 460 | 4 | 29 |
| Firehouse Chopped Salad with Ham | 480 | 11 | 27 |
| Firehouse Chopped Salad with Turkey | 440 | 5 | 26 |
| Chopped Hook & Ladder | 460 | 8 | 27 |
| Italian Chopped Salad with Grilled Chicken Salad | 480 | 4 | 24 |
| Side Salad | 60 | 2 | 5 |
Salads – Add-On Topping
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Banana Peppers – serving size: 0.5 oz. | 0 | 0 | 0 |
| Black Olives – serving size: 0.5 oz. | 25 | 0 | 0 |
| Jalapeno Peppers – serving size: 0.5 oz | 0 | 0 | 0 |
Dressings
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Balsamic Dressing | 110 | 7 | 0 |
| Honey Mustards Dressing | 300 | 15 | 2 |
| Italian Dressing | 170 | 6 | 0 |
| Light Italian Dressing | 90 | 2 | 0 |
| Oil & Vinegar | 250 | 0 | 0 |
| Peppercorn Ranch | 190 | 2 | 2 |
Soups & Chili
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Broccoli & Cheese | 250 | 13 | 9 |
| Chili | 300 | 6 | 21 |
| Vegetables | 120 | 5 | 3 |
Sides
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Miss Vickie’s – Jalapeño | 210 | 2 | 3 |
| Miss Vickie’s – Sea Vinegar | 210 | 2 | 2 |
| Sun Chips – Harvest Cheddar | 210 | 3 | 4 |
| Sun Chips – Garden Salsa | 210 | 4 | 4 |
| Doritos | 200 | 1 | 3 |
| Sun Chips – Original | 210 | 3 | 3 |
| Sun Chip – Fresh Onion | 210 | 4 | 4 |
| Lay’s Oven Baked | 140 | 3 | 2 |
| Lays – regular | 240 | 1 | 3 |
| Ladder Fries – regular | 230 | 0 | 3 |
| Ladder Fries – regular with cheese & bacon | 400 | 0 | 11 |
| Ladder Fries – Large | 350 | 0 | 5 |
| Ladder Fries – large | 690 | <1 | 21 |
| Rice Crispy Treat | 45 | 4 | 0 |
| Pickle Spear | 5 | 0 | 0 |
Cheese – Large Subs
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Cheddar Cheese – 3 slice | 170 | 0 | 11 |
| Monterey Jack Cheese – 3 slice | 150 | 0 | 11 |
| Provolone Cheese – 3 slice | 150 | 0 | 11 |
| Swiss Cheese – 3 slice | 150 | 0 | 12 |
Large Subs Dressings
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Balsamic Dressing – serving size: 24 grams | 50 | 3 | 0 |
| Captain Sorensen’s Datil Pepper Hot Sauce – serving size: 1.5 oz. | 40 | 9 | 0 |
| Cranberry Spread – serving size: 1.5 oz. | 110 | 20 | 0 |
| Honey Mustard – serving size: 24 grams | 110 | 6 | <1 |
| Italian Salad Dressing – serving size: 16 grams | 45 | 2 | 0 |
| Italian Seasoning – serving size: 4 grams | 15 | 0 | <1 |
| Light Mayonnaise – serving size: 1.13 oz. | 110 | 0 | 0 |
| Marinara Sauce – serving size: 3 oz. | 45 | 7 | 2 |
| Mayonnaise – serving size: 1.5 oz. | 300 | 0 | 0 |
| Peppercorn Ranch Dressing – serving size: 1.5 oz. | 140 | 1 | 1 |
| Salsa Verde Sauce -serving size: 2.25 oz. | 20 | 2 | 0 |
| Spicy Mustard – serving size: 7 grams | 0 | 0 | 0 |
| Sriracha Sauce – serving size: 1.13 oz. | 30 | 6 | 0 |
| Sweet Baby Ray’s BBQ Sauce – serving size: 1.5 oz. | 80 | 18 | 0 |
| Bacon – serving size: 0.4 oz. | 50 | 0 | 4 |
| Chicken Breast – serving size: 8 oz. | 260 | 0 | 46 |
| Meatballs – serving size: 8 pieces | 720 | 3 | 32 |
| Momma’s Chicken Salad – serving size: 10 oz. | 420 | 2 | 39 |
| Pepperoni – serving size: 0.75 oz. | 100 | 0 | 5 |
| Salami – serving size: 1.25 oz. | 130 | <1 | 7 |
| Sauteed USDA Choice Steak – serving size: 8 oz. | 530 | 4 | 45 |
| Smoked Turkey Breast – serving size: 6 oz. | 150 | 3 | 27 |
| Tuna Salad – serving size: 10 oz. | 660 | 8 | 45 |
| USDA Choice Beef Brisket – serving size: 6 oz. | 430 | 0 | 24 |
| USDA Choice Corned Beef Brisket – serving size: 6 oz. | 240 | 0 | 42 |
| USDA Choice Pastrami – serving size: 6 oz. | 210 | 3 | 33 |
| USDA Choice Roast Beef – serving size: 6 oz. | 240 | 0 | 36 |
| Virginia Honey Ham – serving size: 6 oz. | 270 | 21 | 30 |
Large Subs Toppings
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Balsamic Dressing – serving size: 8 grams | 15 | 1 | 0 |
| Captain Sorensen’s Datil Pepper Hot Sauce – serving size: 0.5 oz. | 15 | 3 | 0 |
| Cranberry Spread – serving size: 0.5 oz. | 35 | 7 | 0 |
| Honey Mustard – serving size: 8 grams | 40 | 2 | 0 |
| Italian Salad Dressing – serving size: 5 grams | 15 | <1 | 0 |
| Italian Seasoning – serving size: 2 grams | 10 | 0 | 0 |
| Light Mayonnaise – serving size: 0.38 oz. | 35 | 0 | 0 |
| Marinara Sauce – serving size: 1 oz. | 15 | 2 | <1 |
| Mayonnaise – serving size: 0.5 oz. | 100 | 0 | 0 |
| Peppercorn Ranch Dressing – serving size: 0.5 oz. | 45 | 0 | 0 |
| Salsa Verde Sauce -serving size: .75 oz. | 5 | <1 | 0 |
| Spicy Mustard – serving size: 2.5 grams | 0 | 0 | 0 |
| Sriracha Sauce – serving size: 0.38 oz. | 10 | 2 | 0 |
| Sweet Baby Ray’s BBQ Sauce – serving size: 0.5 oz. | 25 | 6 | 0 |
Large Subs Proteins
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Bacon – serving size: 0.2 oz. | 25 | 0 | 2 |
| Chicken Breast – serving size: 2 oz. | 70 | 0 | 12 |
| Meatballs – serving size: 2.5 pieces | 230 | <1 | 10 |
| Momma’s Chicken Salad – serving size: 2.5 oz. | 100 | 0 | 10 |
| Pepperoni – serving size: 0.38 oz. | 50 | 0 | 2 |
| Salami – serving size: 0.63 oz. | 60 | 0 | 4 |
| Sauteed USDA Choice Steak – serving size: 2 oz. | 130 | 1 | 11 |
| Smoked Turkey Breast – serving size: 2 oz. | 50 | <1 | 9 |
| Tuna Salad – serving size: 2.5 oz. | 160 | 2 | 11 |
| USDA Choice Beef Brisket – serving size: 2 oz. | 140 | 0 | 8 |
| USDA Choice Corned Beef Brisket – serving size: 2 oz. | 80 | 0 | 14 |
| USDA Choice Pastrami – serving size: 2 oz. | 70 | 1 | 11 |
| USDA Choice Roast Beef – serving size: 2 oz. | 80 | 0 | 12 |
| Virginia Honey Ham – serving size: 2 oz. | 90 | 7 | 10 |
Small Subs Toppings
| Nutritional Information | Calories | Sugar (g) | Protein (g) |
| Au Jus Bell Peppers – serving size: 0.38 oz. | 0 | 0 | 0 |
| Au Jus Mushroom – serving size: 0.38 oz. | 0 | 0 | 0 |
| Au Jus Onions – serving size: 0.38 oz. | 0 | 0 | 0 |
| Cherry Pepper Ring – serving size: 0.5 oz. | 0 | 0 | 0 |
| Iceberg Lettuce – serving size: 1 oz. | 0 | 0 | 0 |
| Onios – serving size: 2 rings | 0 | <1 | 0 |
| Picle Spear – serving size: 0.5 spear | 0 | 0 | 0 |
| Tomato – serving size: 1.5 slice | 5 | <1 | 0 |
Firehouse Subs Menu Nutrition Pdf
FAQs
1. What is the lowest-calorie sub at Firehouse Subs?
The Small Smoked Turkey Breast and Small Grilled Chicken Breast are some of the lowest options, starting around 340–350 calories. The Small Hook & Ladder is also a lighter choice at about 360 calories.
2. Does Firehouse Subs have gluten-free options?
Yes. Many locations offer a gluten-free sub roll for medium subs (extra cost). You can also order any sandwich as a Sub-in-a-Tub to skip the bread.
3. How many calories are in a medium Hook & Ladder?
A medium Hook & Ladder has about 720 calories. The large version increases to around 1,140 calories.
4. What items are under 500 calories?
The Hearty & Flavorful menu includes options like the Small Hook & Ladder, Small Turkey & Provolone, and select chopped salads without heavy dressing—all under 500 calories.
5. Why is Firehouse Subs high in sodium?
Most subs are high in sodium because of steamed deli meats and cheeses. Many meats are cured or seasoned, which raises salt levels.
6. Are there vegetarian options?
Yes. The Veggie Sub includes sautéed peppers, onions, mushrooms, and three cheeses. A medium Veggie Sub has about 720 calories and is high in protein due to the cheese.
7. How can I lower calories and fat?
Ask for light mayo or no mayo, which can save up to 150 calories. Choosing wheat bread and adding extra veggies also helps.
8. What is the highest-calorie sub?
Large subs like the Sweet & Spicy Meatball and Steak & Cheese are among the highest, often reaching 1,400–1,500+ calories.
9. Are salads a healthy choice?
Yes, if you watch the dressing. A Chopped Salad with Grilled Chicken (no dressing) is about 260 calories, but creamy dressings can add 200+ calories.
10. Does Firehouse Subs have an allergen guide?
Yes. Firehouse Subs provides an online allergen tool to help guests avoid ingredients like dairy, eggs, soy, nuts, fish, and shellfish.