30gprotein495calOption 1
- 1 ×Hook & Ladder Salad with Italian Salad Dressing30g · 495
Firehouse Subs Nutrition Facts & Menu
Real Firehouse Subs meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Firehouse Subs meal ideas
Every order below is built from real Firehouse Subs menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Firehouse Subs orders that stay light on calories without skimping on protein.
31gprotein504calOption 2
- 1 ×Small Prime Rib Steak on Gluten Free Ciabatta Roll with Double Meat31g · 504
Balanced meals
Everyday Firehouse Subs orders around a moderate calorie and protein target.
50gprotein702calOption 1
- 1 ×Hook & Ladder Salad with Oil and Vinegar Dressing, Double Meat50g · 702
68gprotein692calOption 2
- 1 ×Italian Chopped Salad with Grilled Chicken Salad with Double Meat, no dressing68g · 692
Bigger, high-protein meals
Heartier Firehouse Subs orders for a big appetite or a training day.
69gprotein1001calOption 1
- 1 ×Medium Cajun Chicken on Gluten Free Hoagie Roll with Double Meat69g · 1001
66gprotein1014calOption 2
- 1 ×Medium Prime Rib Steak on Gluten Free Ciabatta Roll with Double Meat66g · 1014
Firehouse Subs nutrition highlights
A quick look at where the protein and the lighter options are on the Firehouse Subs menu. See calories and protein for all 118 items in the app.
Highest-protein picks
- Pepperoni Pizza Meatball51g protein · 1250 cal
- Hero50g protein · 787 cal
- Chicken49g protein · 737 cal
- Chicken n' Cheddar Rancher49g protein · 940 cal
- Cajun Chicken48g protein · 701 cal
- Corned Beef48g protein · 739 cal
Lightest options
- Turkey676 cal · 39g protein
- Engineer691 cal · 40g protein
- Cajun Chicken701 cal · 48g protein
- Hook & Ladder706 cal · 38g protein
- Jamaican Jerk Turkey719 cal · 38g protein
- Pastrami719 cal · 42g protein
Ordering Firehouse Subs with macros in mind
Firehouse Subs stands out with hot steamed meats, which give their subs a different texture and higher moisture content than typical cold-cut sub chains. The heat-steaming process also tends to result in more consistent protein counts.
The salad options are where Firehouse excels for macro efficiency. The Italian Chopped Salad with Grilled Chicken delivers 38g protein at just 390 calories. The Hook and Ladder Salad at small size comes in at 304 calories and 30g protein. Both use actual grilled chicken, not processed deli meat, and deliver some of the best protein-per-calorie ratios in the sub chain category.
For hot subs, sizing is the most important variable. Firehouse subs scale dramatically: the Hero can range from 137 to 2,269 calories across sizes. Knowing your target before you order and asking for a small or medium is the main lever for calorie control.
The Chicken n' Cheddar Rancher and Chicken Gyro Hero are the strongest chicken-focused hot sub options. At a small size, either runs roughly 350 to 500 calories with 22 to 30g protein. Scale up to medium for more protein and more calories proportionally.
For soup, Firehouse Chicken Noodle Soup (120 cal, 8g protein for 10 oz) is worth adding to any sub order. It rounds out a meal with minimal calorie impact and adds some protein.
The baked chip sides (130 to 140 cal) are reasonable lighter options compared to regular chips. Most Firehouse Subs locations also carry hot sauces and condiments that add flavor without significant calories.
Large subs are genuinely large. The full-size Firehouse Captain's Club runs up to 1,200 calories. Unless your meal target explicitly supports that, small or medium is the right default.
Frequently asked questions
Build your own Firehouse Subs order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Firehouse Subs meals that fit them and lets you log them in seconds, at home or on the go.