Firehouse Subs under 300 calories: 36 orders, ranked

Of the 114 Firehouse Subs items we track, 36 are single orders at or under 300 calories — 32% of the menu. The most protein in one item under 300 is the Oven Roasted Chicken (Medium), 30 g for 160 calories; the most filling by protein and fiber per calorie is the Smoked Turkey Breast Roast (Medium) (19 g protein, 99 cal). 13 entrées fit under 300; 31 do not.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026

• 36 orders under 300
• 30g most protein in one item
• 38g protein in a full meal
• 31 entrées over 300

As of September 2026, 36 of the 114 Firehouse Subs items we track fit under 300 calories, and the most protein in a complete Firehouse Subs meal under 300 is 38 g (An Oven Roasted Chicken (Medium), a Chicken Noodle Soup, and a water).

Three complete Firehouse Subs meals under 300 calories

Under 300, the most-protein entrée — the Oven Roasted Chicken (Medium), 160 cal — leaves 140 calories for a side. 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).

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 kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 162 calories and 13 of the 36 are entrées. Figures as Firehouse Subs published them (how we check them).

What 300 calories buys at Firehouse Subs

The 8 lightest orders under 300: Rice Krispies Treat (45), Pepper Bacon (Medium) (50), Firehouse Chopped Side Salad (62), Pepperoni (Medium) (96), Smoked Turkey Breast Roast (Medium) (99), Chicken Noodle Soup (120), Firehouse Chopped Salad without No Meat (125) and Salami (Large) (127).

What doesn't fit under 300

31 of 44 Firehouse Subs entrées are over 300 calories; the lightest of them, the Firehouse Chopped Salad with Ham, misses by 7 calories at 307. With more room, see Firehouse Subs under 400. Closest misses: Firehouse Chopped Salad with Ham (307), Tuna Salad (Medium) (328), Turkey Sub (Small) (341), Pastrami Sub (Small) (363) and Firehouse Chopped Salad with Grilled Chicken (375).

More at Firehouse Subs

• Firehouse Subs calories & nutrition (all 114 items)
• 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)
• 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.

• Subway under 300
• Arby's under 300
• Panera Bread under 300