Firehouse Subs Nutrition Facts & Menu

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.