Fast casual · Sandwiches

The healthiest orders at Firehouse Subs

15 Firehouse Subs meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 15 published · Firehouse Subs’s nutrition page

Top pick

Firehouse Chopped Salad with Grilled Chicken

A bread-free chopped salad topped with grilled chicken breast, cheese and bacon.

Salads · $9.99 typical price · Published

375calories · 15.2 g protein per 100 cal

57 gProtein

14 gCarbs

10 gFat

Best pick under every calorie limit

The most protein you can get at Firehouse Subs under each limit.

UNDER 400 CALFirehouse Chopped Salad with Grilled Chicken375 cal · 57 g protein UNDER 500 CALFirehouse Chopped Salad with Grilled Chicken375 cal · 57 g protein UNDER 600 CALFirehouse Chopped Salad with Grilled Chicken375 cal · 57 g protein UNDER 700 CALFirehouse Chopped Salad with Grilled Chicken375 cal · 57 g protein UNDER 800 CALFirehouse Chopped Salad with Grilled Chicken375 cal · 57 g protein

Most protein at Firehouse Subs

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Firehouse Chopped Salad with Grilled ChickenSalads · $9.99 typical	375	57 g	14 g	10 g	15.2 g	Published
2	Hero (Medium)Cold Subs · $11.99 typical	799	48 g	64 g	38 g	6.0 g	Published
3	Cajun Chicken (Medium)Hot Subs · $11.49 typical	708	46 g	54 g	34 g	6.5 g	Published
4	Roast Beef (Medium)Cold Subs · $11.29 typical	740	41 g	54 g	37 g	5.5 g	Published
5	Club on a Sub (Medium)Cold Subs · $11.49 typical	768	40 g	63 g	40 g	5.2 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Veggie (Medium)Cold Subs · $10.49 typical	723	24 g	58 g	45 g	3.3 g	Published

Every Firehouse Subs dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Firehouse Chopped Salad with Grilled ChickenSalads · $9.99 typical	375	57 g	14 g	10 g	15.2 g	Published
2	Cajun Chicken (Medium)Hot Subs · $11.49 typical	708	46 g	54 g	34 g	6.5 g	Published
3	Engineer (Medium)Cold Subs · $10.99 typical	687	38 g	60 g	35 g	5.5 g	Published
4	Turkey (Medium)Cold Subs · $10.99 typical	677	36 g	58 g	35 g	5.3 g	Published
5	Roast Beef (Medium)Cold Subs · $11.29 typical	740	41 g	54 g	37 g	5.5 g	Published
6	Hook & Ladder (Medium)Hot Subs · $11.49 typical	718	36 g	63 g	36 g	5.0 g	Published
7	Club on a Sub (Medium)Cold Subs · $11.49 typical	768	40 g	63 g	40 g	5.2 g	Published
8	Jamaican Jerk Turkey (Medium)Hot Subs · $11.49 typical	719	35 g	68 g	35 g	4.9 g	Published
9	Hero (Medium)Cold Subs · $11.99 typical	799	48 g	64 g	38 g	6.0 g	Published
10	Ham (Medium)Cold Subs · $10.49 typical	760	37 g	70 g	38 g	4.9 g	Published
11	Turkey Bacon Ranch (Medium)Hot Subs · $11.49 typical	831	40 g	61 g	48 g	4.8 g	Published
12	Firehouse Meatball (Medium)Hot Subs · $10.99 typical	834	37 g	59 g	51 g	4.4 g	Published
13	Veggie (Medium)Cold Subs · $10.49 typical	723	24 g	58 g	45 g	3.3 g	Published
14	Tuna (Medium)Cold Subs · $11.29 typical	906	39 g	61 g	57 g	4.3 g	Published
15	Italian (Medium)Cold Subs · $11.99 typical	939	39 g	65 g	58 g	4.2 g	Published

Quick answers

What’s the healthiest order at Firehouse Subs?

Firehouse Chopped Salad with Grilled Chicken: 375 calories and 57 g of protein (15.2 g per 100 calories). It ranks first of the 15 Firehouse Subs meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Firehouse Subs?

Firehouse Chopped Salad with Grilled Chicken, with 57 g of protein for 375 calories. Next is Hero (Medium) (48 g, 799 cal).

What can I get at Firehouse Subs under 500 calories?

Firehouse Chopped Salad with Grilled Chicken (375 cal, 57 g protein).

Is there a high-protein vegetarian option at Firehouse Subs?

Veggie (Medium): 24 g of protein for 723 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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Firehouse Subs in our guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.Cheap high-protein fast foodThe meals that give you the most protein for the money.High-protein restaurant saladsSalads that actually fill you up, from Sweetgreen to Chick-fil-A.The healthiest subs and sandwichesThe sub and sandwich orders with the best calorie-to-protein balance.