Firehouse Subs calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Firehouse Subs order from 149 single orders — 134 entrées and 15 sides — using Firehouse Subs' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Firehouse Salad at 130 calories; the heaviest entrée, the Steak & Cheese Melt (Large), is 1,660. The most protein in a complete meal under 500 is 62 g.
Source: Firehouse Subs nutrition guide (official) · Data refreshed · protein missing for 6 of 165 items; carbs missing for 6 of 165 items; fat missing for 6 of 165 items
- 149 single orders
- 130 cal lightest main
- 62g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 149 Firehouse Subs single orders can go into a built order, and the most protein in a complete Firehouse Subs meal under 500 calories is 62 g (A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke).
Build your Firehouse Subs order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Firehouse Subs meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Firehouse Salad with Grilled Chicken380 cal · 57g
- Chicken and Dumpling Soup - Cup120 cal · 5g
- Bottle Diet Coke0 cal · 0g
500 of 500 cal · 62 g protein
What to say at the counter: “A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke — 500 cal, 62 g protein.”
Get it at the nearest Firehouse Subs →Most filling
- Firehouse Salad with Grilled Chicken380 cal · 57g
- Chicken and Dumpling Soup - Cup120 cal · 5g
- Bottle Diet Coke0 cal · 0g
500 of 500 cal · 62 g protein
What to say at the counter: “A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke — 500 cal, 62 g protein.”
Get it at the nearest Firehouse Subs →Lightest
- Firehouse Salad130 cal · 10g
- Bottle Diet Coke0 cal · 0g
130 of 500 cal · 10 g protein
What to say at the counter: “A Firehouse Salad and a bottle of Diet Coke — 130 cal, 10 g protein.”
Get it at the nearest Firehouse Subs →The 20 lightest meal-sized mains at Firehouse Subs
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Firehouse Subs item is in the full table on the Firehouse Subs calories page and in /data/firehouse-subs.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Firehouse Salad | 130 | 10g |
| Chicken and Dumpling Soup - Bowl | 190 | 8g |
| Miss Vickies Jalapeno | 210 | 3g |
| Miss Vickies Original Sea Salt | 210 | 3g |
| Miss Vickies Smokehouse BBQ | 210 | 3g |
| SunChips Harvest Cheddar | 210 | 3g |
| Firehouse Salad with Turkey | 220 | 29g |
| Doritos Nacho Cheese | 240 | 3g |
| Lay's Classic | 240 | 3g |
| Lay's Sour Cream & Onion | 240 | 3g |
| Hook & Ladder Salad | 250 | 30g |
| Firehouse Salad with Ham | 290 | 30g |
| Firehouse Chili - Bowl | 300 | 18g |
| Crunchy Cheetos (Regular) | 310 | 3g |
| Flamin' Hot Cheetos | 320 | 3g |
| Fritos | 320 | 3g |
| Rookie Smoked Turkey & Provolone | 340 | 18g |
| Smoked Turkey & Provolone (Small) | 340 | 18g |
| Rookie Engineer | 350 | 24g |
| Engineer (Small) | 350 | 24g |
Eat at Firehouse Subs without blowing your cap
MinMax finds the best Firehouse Subs meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Firehouse Subs
- Firehouse Subs calories & nutrition (165 items listed)
- Firehouse Subs under 300 calories (22 orders)
- Firehouse Subs under 400 calories (61 orders)
- Firehouse Subs under 500 calories (82 orders)
- Firehouse Subs under 600 calories (86 orders)
- High-protein Firehouse Subs orders (10 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.