Ultimate Firehouse Subs Nutrition Guide 2025

Classic Firehouse Subs Nutrition Facts

Breakdown of calories, protein, carbs, sodium & more for regular subs.

Sub & Variant	Cals	Prot	Carbs	Sodium (mg)	Sugar (g)	WW Pts
Chicken Medium Wheat	680	37 g	55 g	🔴 1,840	🟡 13	19
Chicken Medium White	690	37 g	55 g	🔴 1,750	🟡 9	19
Chicken Med White, no mayo/cheese	380	29 g	53 g	🟡 1,370	🟢 9	10
Chicken Large Wheat	1,050	57 g	87 g	🔴 2,560	🔴 21	30
Chicken Large White	1,050	57 g	86 g	🔴 2,700	🔴 14	29
Chicken Salad Med Wheat	810	34 g	60 g	🟡 1,460	🟡 13	22
Chicken Salad Med White	820	34 g	60 g	🟡 1,370	🟡 9	22
Chicken Salad Med White, no mayo/cheese	520	26 g	58 g	🟢 990	🟢 9	13
Chicken Salad Large Wheat	1,380	60 g	98 g	🔴 2,180	🔴 23	37
Chicken Salad Large White	1,380	60 g	95 g	🔴 2,320	🔴 15	37
Club Medium Wheat	770	40 g	65 g	🔴 2,000	🟡 19	22
Club Medium White	780	40 g	64 g	🔴 1,910	🟡 15	21
Club Med White, no mayo/cheese	480	34 g	62 g	🔴 1,610	🟡 15	13
Club Large Wheat	1,270	73 g	107 g	🔴 3,190	🔴 35	36
Club Large White	1,270	72 g	104 g	🔴 3,360	🔴 27	35
Corned Beef Medium Wheat	720	35 g	55 g	🔴 2,380	[🟡] 11	20
Corned Beef Medium White	730	35 g	54 g	🔴 2,290	[🟡] 7	20
Corned Beef Med White, no mayo/cheese	430	27 g	52 g	🔴 1,910	[🟡] 7	11
Corned Beef Large Wheat	1,120	54 g	88 g	🔴 3,370	🟡 19	31
Corned Beef Large White	1,120	53 g	84 g	🔴 3,510	🟡 11	31
Engine Company Medium Wheat	690	36 g	57 g	🔴 1,840	🟡 13	19
Engine Company Medium White	700	36 g	57 g	🔴 1,750	🟡 9	19
Engine Co Med White, no mayo/cheese	390	30 g	55 g	🔴 1,450	🟢 9	10
Engine Co Large Wheat	1,130	66 g	93 g	🔴 3,000	🔴 22	31
Engine Co Large White	1,130	66 g	92 g	🔴 3,140	🔴 15	31
Engineer Medium Wheat	680	39 g	62 g	🔴 2,000	🟡 13	19
Engineer Medium White	690	39 g	61 g	🔴 1,910	🟡 9	19
Engineer Med White, no mayo/cheese	380	31 g	58 g	🔴 1,720	🟡 9	11
Engineer Large Wheat	1,110	70 g	100 g	🔴 3,190	🔴 23	31
Engineer Large White	1,110	69 g	96 g	🔴 3,330	🔴 15	31
Ham Medium Wheat	730	37 g	71 g	🔴 1,720	🔴 25	21
Ham Medium White	730	37 g	70 g	🔴 1,630	🔴 21	20
Ham Med White, no mayo/cheese	430	29 g	68 g	🟡 1,250	🔴 21	12
Ham Large Wheat	1,120	57 g	112 g	🔴 2,370	🔴 40	32
Ham Large White	1,120	57 g	108 g	🔴 2,510	🔴 32	31
Hero Medium Wheat	770	48 g	65 g	🔴 2,260	🟡 20	21
Hero Medium White	770	48 g	64 g	🔴 2,170	🟡 15	21
Hero Med White, no mayo/cheese	470	40 g	62 g	🔴 1,790	🟡 15	12
Hero Large Wheat	1,160	68 g	106 g	🔴 2,910	🔴 34	32
Hero Large White	1,160	68 g	102 g	🔴 3,050	🔴 26	32
Hook & Ladder Medium Wheat	690	35 g	65 g	🔴 1,750	🟡 19	20
Hook & Ladder Medium White	700	35 g	64 g	🔴 1,660	🟡 15	19
Hook & Ladder Med White, no mayo/cheese	400	29 g	62 g	🟡 1,360	🟡 15	11
Hook & Ladder Large Wheat	1,150	64 g	108 g	🔴 2,810	🔴 35	32
Hook & Ladder Large White	1,150	64 g	104 g	🔴 2,950	🔴 27	32
Italian Medium Wheat	910	38 g	65 g	🔴 2,520	🟡 20	25
Italian Medium White	910	38 g	64 g	🔴 2,430	🟡 16	25
Italian Med White, no mayo/cheese	610	30 g	62 g	🔴 2,050	🟡 16	17
Italian Large Wheat	1,400	68 g	114 g	🔴 3,590	🔴 43	39
Italian Large White	1,400	68 g	111 g	🔴 3,730	🔴 34	39
King’s Hawaiian Pork & Slaw	1,020	42 g	78 g	🟡 1,530	🔴 36	29
Meatball Medium Wheat	810	37 g	60 g	🔴 2,000	🟡 14	23
Meatball Medium White	820	37 g	60 g	🔴 1,910	🟡 10	23
Meatball Large Wheat	1,290	59 g	96 g	🔴 2,900	🔴 23	36
Meatball Large White	1,290	59 g	95 g	🔴 3,040	🔴 16	36
Pastrami Medium Wheat	680	33 g	57 g	🔴 2,200	🟡 11	19
Pastrami Medium White	690	33 g	56 g	🔴 2,110	🟡 7	19
Pastrami Med White, no mayo/cheese	390	25 g	54 g	🔴 1,730	🟡 7	10
Pastrami Large Wheat	1,060	51 g	91 g	🔴 3,100	🔴 19	29
Pastrami Large White	1,060	50 g	87 g	🔴 3,240	🟡 11	29
Pickle Spear	5	0 g	1 g	🟢 240	🟢 0	0
Roast Beef Medium Wheat	700	39 g	55 g	🔴 1,910	🟡 11	19
Roast Beef Medium White	710	39 g	54 g	🔴 1,820	🟡 7	19
Roast Beef Med White, no mayo/cheese	410	31 g	52 g	🟡 1,430	🟡 7	10
Roast Beef Large Wheat	1,090	60 g	88 g	🔴 2,650	🟡 19	29
Roast Beef Large White	1,090	59 g	84 g	🔴 2,790	🟡 11	29
Smokehouse Brisket Medium Wheat	880	30 g	64 g	🔴 1,780	🟡 16	25
Smokehouse Brisket Medium White	890	30 g	64 g	🔴 1,690	🟡 12	25
Smokehouse Med White, no mayo/cheese	580	24 g	61 g	🟡 1,390	🟡 12	16
Smokehouse Large Wheat	1,500	54 g	101 g	🔴 2,830	🔴 26	42
Smokehouse Large White	1,500	54 g	100 g	🔴 2,970	🔴 19	42
Steak Medium Wheat	760	38 g	56 g	🔴 1,810	🟡 13	22
Steak Medium White	770	38 g	56 g	🔴 1,720	🟡 9	21
Steak Med White, no mayo/cheese	470	30 g	54 g	🟡 1,340	🟡 9	13
Steak Large Wheat	1,280	69 g	90 g	🔴 2,830	🔴 22	36
Steak Large White	1,280	69 g	89 g	🔴 2,970	🔴 15	36
Steamer Medium Wheat	710	33 g	51 g	🔴 2,450	🟡 9	20
Steamer Medium White	720	33 g	51 g	🔴 2,360	🟢 5	20
Steamer Med White, no mayo/cheese	410	25 g	49 g	🔴 1,980	🟢 5	11
Steamer Large Wheat	1,160	59 g	82 g	🔴 4,090	🔴 15	32
Steamer Large White	1,160	59 g	81 g	🔴 4,230	🔴 8	32
Sweet/Spicy MB Medium Wheat	870	37 g	76 g	🔴 2,470	🟡 21	25
Sweet/Spicy MB Medium White	880	37 g	76 g	🔴 2,380	🟡 17	25
Sweet/Spicy MB Large Wheat	1,350	59 g	112 g	🔴 3,370	🔴 30	38
Sweet/Spicy MB Large White	1,350	59 g	111 g	🔴 3,510	🔴 23	38
Tuna Medium Wheat	990	36 g	67 g	🔴 1,700	🟡 15	28
Tuna Medium White	1,000	36 g	67 g	🔴 1,610	🟡 11	28
Tuna Med White, no mayo/cheese	700	28 g	65 g	🟡 1,230	🟡 11	20
Tuna Large Wheat	1,730	65 g	112 g	🔴 2,660	🔴 27	49
Tuna Large White	1,730	65 g	111 g	🔴 2,800	🔴 20	49
Turkey Bacon Ranch Med Wheat	840	42 g	60 g	🔴 2,330	🟡 14	23
Turkey Bacon Ranch Med White	840	42 g	59 g	🔴 2,240	🟡 10	23
Turkey Bacon Ranch Med White, no mayo/cheese	540	35 g	57 g	🔴 1,940	🟡 10	14
Turkey Bacon Ranch Large Wheat	1,360	75 g	98 g	🔴 3,790	🔴 25	37
Turkey Bacon Ranch Large White	1,360	74 g	94 g	🔴 3,930	🔴 17	37
Turkey Medium Wheat	660	37 g	59 g	🔴 1,940	🟡 13	19
Turkey Medium White	670	37 g	58 g	🔴 1,850	🟡 9	19
Turkey Med White, no mayo/cheese	370	29 g	56 g	🟡 1,470	🟡 9	10
Turkey Large Wheat	1,030	57 g	94 g	🔴 2,700	🟡 22	29
Turkey Large White	1,030	57 g	90 g	🔴 2,840	🟡 14	28
Veggie Medium Wheat	710	25 g	60 g	🔴 1,610	🟡 13	21
Veggie Medium White	720	25 g	60 g	🔴 1,520	🟡 9	20
Veggie Med White, no mayo/cheese	420	17 g	58 g	🟡 1,140	🟡 9	12
Veggie Large Wheat	1,060	35 g	96 g	🔴 2,090	🔴 23	30
Veggie Large White	1,060	35 g	95 g	🔴 2,230	🔴 16	30

Double Meat Subs: High-Protein Firehouse Options

Get the stats on extra-loaded subs with double the meat and flavor.

Sub	Cals	Protein	Carbs	Sodium (mg)	Sugar (g)	WW Pts
Double Meat Beef Brisket Med White	1,170	46	64	🔴 2,400	🟡 12	33
Double Meat Chicken Med White	810	58	57	🔴 2,620	🟡 11	22
Double Meat Chick Salad Med White	1,070	51	65	🟢 1,770	🟡 11	28
Double Meat Club Medium White	990	66	74	🔴 2,940	🔴 23	27
Double Meat Engineer Medium White	790	59	65	🔴 2,800	🟡 11	22
Double Meat Ham Medium White	890	58	86	🔴 2,300	🔴 35	25
Double Meat Hero Medium White	970	79	74	🔴 3,370	🔴 23	26
Double Meat Hook Med White	830	56	74	🔴 2,440	🔴 23	23
Double Meat Italian Medium White	1,230	59	73	🔴 3,740	🔴 23	33
Double Meat Meatball Medium White	1,270	57	68	🔴 2,860	🟡 11	35
Double Meat Steak Medium White	980	60	58	🔴 2,360	🟡 11	27
Double Meat Steamer Medium White	860	50	52	🔴 3,600	🟢 5	23
Double Meat Tuna Medium White	1,420	55	79	🔴 2,260	🟡 15	40
Double Meat Turkey Medium White	770	58	62	🔴 2,740	🟡 11	21
Double Meat Turk Bac Ranch Med White	1,020	67	63	🔴 3,390	🟡 12	27

Catering Platters & Boxed Lunches Nutrition

Nutrition info for Firehouse catering boxes, platters, and party trays.

Item	Cals	Prot (g)	Carbs (g)	Sodium	Sugar	WW Pts
Boxed Lunch – half medium Chicken	260	19	28	🔴 870 mg	🟡 5 g	7
Boxed Lunch – half medium Corned Beef	280	17	27	🔴 1,100 mg	🟡 4 g	8
Boxed Lunch – half medium Ham	280	19	35	🟡 770 mg	🔴 12 g	8
Boxed Lunch – half medium Pastrami	260	16	28	🔴 1,010 mg	🟡 4 g	7
Boxed Lunch – half medium Roast Beef	270	19	27	🔴 870 mg	🟡 4 g	7
Boxed Lunch – half medium Turkey	250	19	29	🔴 880 mg	🟡 5 g	7
Boxed Lunch – half large Chicken	360	26	42	🔴 1,250 mg	🟡 7 g	10
Boxed Lunch – half large Corned Beef	430	27	42	🔴 1,670 mg	🟡 7 g	11
Boxed Lunch – half large Ham	430	29	54	🔴 1,180 mg	🔴 18 g	12
Boxed Lunch – half large Pastrami	400	25	44	🔴 1,540 mg	🟡 7 g	11
Boxed Lunch – half large Roast Beef	410	30	42	🔴 1,320 mg	🟡 7 g	11
Boxed Lunch – half large Turkey	380	29	45	🔴 1,340 mg	🔴 9 g	10
Boxed Lunch – medium Chicken	520	37	56	🔴 1,710 mg	🟡 11 g	14
Boxed Lunch – medium Corned Beef	550	35	54	🔴 2,170 mg	🟡 9 g	15
Boxed Lunch – medium Ham	560	37	70	🔴 1,510 mg	🔴 23 g	15
Boxed Lunch – medium Pastrami	510	33	56	🔴 1,990 mg	🟡 9 g	14
Boxed Lunch – medium Roast Beef	530	39	54	🔴 1,690 mg	🟡 9 g	14
Boxed Lunch – medium Turkey	490	37	58	🔴 1,730 mg	🟡 11 g	14
Catering Salad Dlx Platter – Chicken	100*	11	6	🟢 370 mg	🟢 3 g	3
Catering Salad Dlx Platter – Chick Salad	130*	9	7	🟢 200 mg	🟢 3 g	3
Catering Salad Dlx Platter – Ham	120*	11	11	🟢 310 mg	🟡 7 g	3
Catering Salad Dlx Platter – Tuna	170*	9	9	🟢 260 mg	🟡 4 g	5
Catering Salad Dlx Platter – Turkey	100*	11	7	🟢 380 mg	🟢 3 g	3
Catering Salad Platter	35*	2	8	🟢 15 mg	🟢 4 g	1
Catering Sub Deluxe Platter	450*	34	50	🔴 1,500 mg	🟡 13 g	12
Catering Sub Platter	430*	34	51	🔴 1,440 mg	🟡 14 g	12

Firehouse Subs Salad Nutrition Menu

Explore healthier salad options with grilled chicken, tuna, turkey & more.

Salad	Calories	Protein (g)	Carbs (g)	Sodium (mg)	Sugar (g)	WW Points
Chief’s Salad Chicken	370	38	17	🔴 1,210	🟡 10	10
Chief’s Salad Chicken Salad	490	34	20	🟢 740	🟡 10	13
Chief’s Salad Ham	410	38	31	🟡 1,000	🔴 22	11
Chief’s Salad Tuna	670	37	27	🟢 980	🔴 12	19
Chief’s Salad Turkey	350	38	19	🔴 1,230	🟡 10	10

Kids’ Meal Nutrition Info

Sub and grilled cheese options tailored for young appetites with balanced macros.

Meal	Calories	Protein (g)	Carbs (g)	Sodium (mg)	Sugar (g)	WW Points
Kid’s Grilled Cheese	505	13	53	🟡 900	🟡 7	14
Kid’s Ham Sub	295	18	39	🟢 750	🟡 13	8
Kid’s Meatball	495	20	37	🔴 1,050	🟡 8	14
Kid’s Roast Beef	285	19	31	🟢 850	🟢 6	7
Kid’s Turkey Sub	265	18	33	🟢 870	🟡 7	7

Desserts & Sweet Treats Nutrition

Calories, sugars, and smart picks from Firehouse cookies and brownies.

Dessert	Calories	Protein (g)	Carbs (g)	Sodium (mg)	Sugar (g)	WW Points
Cookie – Oatmeal Raisin	300	4	47	🟢 190	🔴 24	9
Cookie – Chocolate Chip	290	4	52	🟢 160	🔴 35	10
Cookie – Lemon Cooler	270	3	34	🟡 380	🟡 18	8
Brownie	490	5	80	🟢 240	🔴 58	14

Soup & Chili Nutrition Breakdown

Warm up with Firehouse Soups — get the nutrition details before you order.

Item	Calories	Protein (g)	Carbs (g)	Sodium (mg)	Sugar (g)	WW Points
Chili	340	20	25	🟡 960	🟡 6	9
Chicken Noodle Soup	160	5	17	🔴 1,130	🟢 2	4
Broccoli Cheese Soup	300	16	17	🔴 1,060	🟡 8	8

Firehouse Subs Nutrition Menu Guide 2025 , Healthy Choices, High-Calorie Warnings & Custom Tips

Looking to eat smart at Firehouse Subs without compromising on flavor? We’ve broken down their massive 2025 menu to help you make the best choice for your body and your testbeds. Whether you’re tracking calories, watching sodium, or sticking to a Weight Watchers plan, this post has everything you need.

Quick Overview: Healthiest vs. Highest-Calorie Items

Sub	Calories	Sodium (mg)	Sugar (g)	Protein (g)	Rating
Engineer (Small Wheat)	350	1150	4	19	🟢 Healthy
Turkey Bacon Ranch (Small White)	420	1290	7	20	🟡 Moderate
Smokehouse Brisket (Large White)	1500	3020	27	54	🔴 Avoid

Best Low-Calorie Subs at Firehouse

Engineer (Small Wheat)

• 350 Calories, 19g Protein, 30g Carbs, 1150mg Sodium
• Made with turkey breast and mushrooms.
• Skip mayo and cheese to go even lighter.

Cajun Chicken (Small White)

• 360 Calories, 23g Protein, 28g Carbs
• Spicy, satisfying and light. Ask for light mayo.

New York Steamer (Small)

• 360 Calories, 20g Protein, 25g Carbs
• Good balance of protein and flavor.

High-Calorie & Sodium Bombs

Smokehouse Brisket (Large White)

• 1500 Calories, 3020mg Sodium
• Over a full day’s sodium limit. Avoid if watching BP or heart health.

Meatball Sub (Large White)

• 1310 Calories, 3070mg Sodium
• Also high in saturated fat and cholesterol.

Sweet & Spicy Meatball (Large)

• 1380 Calories, 4700mg Sodium
• Among the worst in the entire menu.

Healthiest Sides & Soups

• Chicken Noodle Soup (10 oz): 120 cals, 18g carbs
• Lay’s Oven Baked Chips: 130 cals, 2g fat
• Firehouse Chili: 340 cals, 960mg sodium

Smart Salad Picks

Salad	Calories	Protein	Sodium	Sugar	WW Points
Chief’s Salad (Chicken)	370	38g	1210mg	10g	10
Chief’s Salad (Turkey)	350	38g	1230mg	10g	10
Chief’s Salad (Tuna)	670	37g	980mg	12g	19

How to Build Your Own Healthy Sub

• Bread: Wheat over White (lower sodium)
• Protein: Turkey or Chicken Breast (lean)
• Veggies: Load up on lettuce, onions, tomatoes, mushrooms
• Condiments: Use spicy mustard (0 cals) instead of mayo
• Cheese: Ask for less or skip it

Diet-Specific Tips

Gluten-Free Options:

• Firehouse Chopped Salad
• Chili
• Broccoli Cheese Soup (check cross-contamination)

Vegetarian Picks:

• Veggie Sub (ask for light cheese)
• Kids Grilled Cheese
• Mac & Cheese (watch fat)

Items To Avoid

• Sweet & Spicy Meatball (Large) – 4700mg sodium
• Jamaican Jerk Turkey (Large) – 1140 cals, 55g fat
• Ham Sub (Large) – 1130 cals, 2800mg sodium

Summary Chart: Best Firehouse Menu Picks by Category

Category	Top Choice	Calories	Notes
Hot Sub	Engineer (Small Wheat)	350	High protein, low fat
Cold Sub	Smoked Turkey Breast (Wheat)	340	Lean meat, lower sodium
Soup	Chicken Noodle (10 oz)	120	Light and filling
Salad	Firehouse Salad (Turkey)	350	High protein, low sugar
Kid’s Meal	Turkey Sub (Wheat)	340	Balanced and kid-approved
Side	Oven Baked Chips	130	Great low-calorie side

Customize Your Meal Live!

We’re building a Firehouse Subs Nutrition Calculator right on this blog. You’ll soon be able to select items and track:

• Total calories, sodium, sugar
• Protein intake
• WW points per meal

Stay tuned – or bookmark us now to get notified when it’s live.

Final Thoughts:

Firehouse Subs Can Be Healthy!

Firehouse Subs doesn’t have to be a diet-buster. By choosing smaller portions, customizing wisely, and skipping high-fat sauces, you can build a delicious meal that fits your goals. Whether you’re keto, low-cal, or just trying to eat cleaner, Firehouse has solid options to keep you fueled without regret.

Looking for a printable version? Here is our PDF printable menu