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 73 single orders — 44 entrées, the rest sides and drinks — using Firehouse Subs's own published figures. The lightest meal-sized order is the Smoked Turkey Breast Roast (Medium) at 99 calories; the heaviest entrée, the Pepperoni Pizza Meatball Sub (Medium), is 1,246. The most protein in a complete meal under 500 is 65 g.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 73 single orders
- 99 cal lightest order
- 65g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 73 Firehouse Subs single orders can go into a built order, and the most protein in a complete Firehouse Subs meal under 500 calories is 65 g (A Firehouse Chopped Salad with Grilled Chicken, a Chicken Noodle Soup, and a water).
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 — Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Firehouse Chopped Salad with Grilled Chicken375 cal · 57g
- Chicken Noodle Soup120 cal · 8g
- Water0 cal
495 of 500 cal · 65 g protein
What to say at the counter: “A Firehouse Chopped Salad with Grilled Chicken, a Chicken Noodle Soup, and a water — 495 cal, 65 g protein.”
Get it at the nearest Firehouse Subs →Most filling
- Smoked Turkey Breast Roast (Medium)99 cal · 19g
- Firehouse Chopped Side Salad62 cal · 5g
- Water0 cal
161 of 500 cal · 24 g protein
What to say at the counter: “A Smoked Turkey Breast Roast (Medium), a Firehouse Chopped Side Salad, and a water — 161 cal, 24 g protein.”
Get it at the nearest Firehouse Subs →Lightest
- Smoked Turkey Breast Roast (Medium)99 cal · 19g
- Rice Krispies Treat45 cal · 0g
- Water0 cal
144 of 500 cal · 19 g protein
What to say at the counter: “A Smoked Turkey Breast Roast (Medium), a Rice Krispies Treat, and a water — 144 cal, 19 g protein.”
Get it at the nearest Firehouse Subs →The 20 lightest single orders at Firehouse Subs
Meal-sized single orders (at least 150 calories or 10 g protein) sorted lightest first — the rows the builder reaches for at a tight cap. 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 |
|---|---|---|
| Smoked Turkey Breast Roast (Medium) | 99 | 19g |
| Firehouse Chopped Salad without No Meat | 125 | 10g |
| Chicken Breast (Medium) | 131 | 23g |
| Pastrami (Medium) | 142 | 22g |
| Funyuns | 160 | 2g |
| Oven Roasted Chicken (Medium) | 160 | 30g |
| Corned Beef Brisket (Medium) | 162 | 28g |
| Roast Beef (Medium) | 162 | 24g |
| Chili Side | 180 | 11g |
| Smoked Honey Ham (Medium) | 182 | 20g |
| Chicken & Dumpling Soup (Bowl) | 190 | 8g |
| Lay's Kettle Cooked Chips | 190 | 3g |
| Lay's Kettle Cooked Jalapeno Cheddar Chips | 190 | 3g |
| Miss Vickie's Hand Picked Jalapeno Chips | 210 | 3g |
| Miss Vickie's Sea Salt and Vinegar Chips | 210 | 2g |
| Miss Vickie's Simply Sea Salt Original Chips | 210 | 3g |
| Miss Vickie's Smokehouse BBQ Chips | 210 | 3g |
| Sunchips Harvest Cheddar | 210 | 3g |
| Firehouse Chopped Salad with Turkey | 224 | 29g |
| Lay's Original Chips | 240 | 3g |
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 (all 114 items)
- Firehouse Subs under 300 calories (36 orders)
- Firehouse Subs under 400 calories (50 orders)
- Firehouse Subs under 500 calories (55 orders)
- Firehouse Subs under 600 calories (61 orders)
- High-protein Firehouse Subs orders (15 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.