Firehouse Subs under 300 calories: 22 orders, ranked

Of the 149 single orders we track at Firehouse Subs, 22 come in at or under 300 calories — 15%. The most protein in one item under 300 is the Hook & Ladder Salad, 30 g for 250 calories; the most filling by protein and fiber per calorie is the Firehouse Salad with Turkey (29 g protein, 5 g fiber, 220 cal). 14 entrées fit under 300; 120 do not.

Source: Firehouse Subs nutrition guide (official) · Data refreshed October 12, 2026 · protein missing for 6 of 165 items; carbs missing for 6 of 165 items; fat missing for 6 of 165 items

• 22 orders under 300
• 30g most protein in one item
• 30g protein in a full meal
• 120 entrées over 300

As of October 2026, 22 of the 149 Firehouse Subs single orders we track come in at or under 300 calories, and the most protein in a complete Firehouse Subs meal under 300 is 30 g (A Hook & Ladder Salad and a bottle of Diet Coke).

Three complete Firehouse Subs meals under 300 calories

Under 300, the most-protein meal is built on the Hook & Ladder Salad (250 cal), which leaves 50 calories for its sides and drink. 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).

Build your own Firehouse Subs order under 300 calories → Swap any item, add a side, share the link.

Every Firehouse Subs order under 300 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 210 calories and 14 of the 22 are entrées. Figures as Firehouse Subs published them, rounded to whole numbers (how we check them).

What 300 calories buys at Firehouse Subs

The 8 lightest orders under 300: Side Salad (60), Chicken and Dumpling Soup - Cup (120), Baked Lay's Original (130), Firehouse Salad (130), Lay's Oven Baked BBQ (140), Funyuns (160), Firehouse Chili - Cup (180) and Chicken and Dumpling Soup - Bowl (190).

What doesn't fit under 300

120 of 134 Firehouse Subs entrées are over 300 calories; the lightest of them, the Crunchy Cheetos (Regular), misses by 10 calories at 310. With more room, see Firehouse Subs under 400. Closest misses: Crunchy Cheetos (Regular) (310), Flamin' Hot Cheetos (320), Fritos (320), Rookie Smoked Turkey & Provolone (340) and Smoked Turkey & Provolone (Small) (340).

More at Firehouse Subs

• Firehouse Subs calories & nutrition (165 items listed)
• 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)
• Firehouse Subs calorie calculator (build an order under your cap)

Under 300 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 300 calories.

• Wawa under 300
• Jason's Deli under 300
• Potbelly under 300