High-protein Firehouse Subs orders: 10 items with 25 g or more
10 Firehouse Subs orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Firehouse Salad with Grilled Chicken leads at 15.0 g per 100 (57 g for 380 cal), and it is also the most protein in absolute grams. 1 of the 10 clear 40 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
- 10 orders ≥ 25 g
- 15.0g best protein / 100 cal
- 57g most in one item
- 62g in a full meal under 500
As of October 2026, the most protein in a complete Firehouse Subs meal under 500 calories is 62 g, and under 700 it is 70 g (A Firehouse Salad with Grilled Chicken, a cup of Firehouse Chili, a bag of Lay's Oven Baked BBQ, and a bottle of Diet Coke).
The most protein in a complete Firehouse Subs meal
The extra 200 calories from 500 to 700 buy 8 g more protein at Firehouse Subs. 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 under 500
- 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 protein under 700
- Firehouse Salad with Grilled Chicken380 cal · 57g
- Firehouse Chili - Cup180 cal · 11g
- Lay's Oven Baked BBQ140 cal · 2g
- Bottle Diet Coke0 cal · 0g
700 of 700 cal · 70 g protein
What to say at the counter: “A Firehouse Salad with Grilled Chicken, a cup of Firehouse Chili, a bag of Lay's Oven Baked BBQ, and a bottle of Diet Coke — 700 cal, 70 g protein.”
Get it at the nearest Firehouse Subs →Firehouse Subs orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the Firehouse Salad with Turkey (29 g in 220 cal) ranks above the Italian with Grilled Chicken Salad (39 g in 410 cal). The median of these 10 orders is 440 calories. Figures as Firehouse Subs published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Firehouse Salad with Grilled Chicken | 380 | 57g | 15.0g |
| 2 | Firehouse Salad with Turkey | 220 | 29g | 13.2g |
| 3 | Hook & Ladder Salad | 250 | 30g | 12.0g |
| 4 | Firehouse Salad with Ham | 290 | 30g | 10.3g |
| 5 | Italian with Grilled Chicken Salad | 410 | 39g | 9.5g |
| 6 | Smokin' Honey Chicken Melt (Small) | 470 | 27g | 5.7g |
| 7 | Smokin' Honey Steak Melt (Small) | 470 | 27g | 5.7g |
| 8 | Engineer (Medium) | 700 | 38g | 5.4g |
| 9 | Smoked Turkey & Provolone (Medium) | 680 | 36g | 5.3g |
| 10 | Station Italian (Small) | 610 | 26g | 4.3g |
Build a high-protein Firehouse Subs order under your own cap → Ranked by protein, any cap from 200 to 1,500.
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)
- Firehouse Subs calorie calculator (build an order under your cap)
High-protein orders at other chains
3 Subs & sandwiches chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.