High-protein Firehouse Subs orders: 15 items with 25 g or more
15 Firehouse Subs orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Oven Roasted Chicken (Medium) leads at 18.8 g per 100 (30 g for 160 cal); by sheer grams the Firehouse Chopped Salad with Grilled Chicken has the most, 57 g for 375 calories. 1 of the 15 clear 40 g.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 15 orders ≥ 25 g
- 18.8g best protein / 100 cal
- 57g most in one item
- 65g in a full meal under 500
As of September 2026, the most protein in a complete Firehouse Subs meal under 500 calories is 65 g, and under 700 it is 75 g (A Firehouse Chopped Salad with Grilled Chicken, a Chili (Bowl), and a water).
The most protein in a complete Firehouse Subs meal
The extra 200 calories from 500 to 700 buy 10 g more protein at Firehouse Subs. 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 under 500
- 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 protein under 700
- Firehouse Chopped Salad with Grilled Chicken375 cal · 57g
- Chili (Bowl)300 cal · 18g
- Water0 cal
675 of 700 cal · 75 g protein
What to say at the counter: “A Firehouse Chopped Salad with Grilled Chicken, a Chili (Bowl), and a water — 675 cal, 75 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 kids' meals, combos or toppings — by grams of protein per 100 calories, so a lean 520-calorie item can sit above a 375-calorie one. The median of these 15 orders is 490 calories. Figures as Firehouse Subs published them (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Oven Roasted Chicken (Medium) | 160 | 30g | 18.8g |
| 2 | Corned Beef Brisket (Medium) | 162 | 28g | 17.3g |
| 3 | Firehouse Chopped Salad with Grilled Chicken | 375 | 57g | 15.2g |
| 4 | Firehouse Chopped Salad with Turkey | 224 | 29g | 12.9g |
| 5 | Chopped Hook & Ladder Salad | 264 | 30g | 11.4g |
| 6 | Firehouse Chopped Salad with Ham | 307 | 31g | 10.1g |
| 7 | Italian Chopped Salad with Grilled Chicken Salad | 409 | 39g | 9.5g |
| 8 | Turkey Sub Boxed Lunch | 490 | 37g | 7.6g |
| 9 | Roast Beef Sub Boxed Lunch | 530 | 39g | 7.4g |
| 10 | Chicken Sub Boxed Lunch | 520 | 37g | 7.1g |
| 11 | Ham Sub Boxed Lunch | 560 | 37g | 6.6g |
| 12 | Pastrami Sub Boxed Lunch | 510 | 33g | 6.5g |
| 13 | Corned Beef Sub Boxed Lunch | 550 | 35g | 6.4g |
| 14 | Engineer Sub (Medium) | 687 | 38g | 5.5g |
| 15 | Veggie Sub Boxed Lunch | 520 | 25g | 4.8g |
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 (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)
- 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.