Firehouse Subs under 400 calories: 50 orders, ranked

Of the 114 Firehouse Subs items we track, 50 are single orders at or under 400 calories — 44% of the menu. The most protein in one item under 400 is the Firehouse Chopped Salad with Grilled Chicken, 57 g for 375 calories; the most filling by protein and fiber per calorie is the Smoked Turkey Breast Roast (Medium) (19 g protein, 99 cal). 19 entrées fit under 400; 25 do not.

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

• 50 orders under 400
• 57g most protein in one item
• 57g protein in a full meal
• 25 entrées over 400

As of September 2026, 50 of the 114 Firehouse Subs items we track fit under 400 calories, and the most protein in a complete Firehouse Subs meal under 400 is 57 g (A Firehouse Chopped Salad with Grilled Chicken and a water).

Three complete Firehouse Subs meals under 400 calories

Under 400, the most-protein entrée — the Firehouse Chopped Salad with Grilled Chicken, 375 cal — leaves 25 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). The most filling and lightest meals are unchanged from under 300; the other uses the extra 100 calories.

Build your own Firehouse Subs order under 400 calories → Swap any item, add a side, share the link.

Every Firehouse Subs order under 400 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 210 calories and 19 of the 50 are entrées. Figures as Firehouse Subs published them (how we check them).

What 400 calories buys at Firehouse Subs

Going from 300 to 400 calories adds 14 orders: Firehouse Chopped Salad with Ham (307), Chocolate Chip Cookie (310), Chocolate Mint Cookie (310), Crunchy Cheetos (310), Fritos (320), Tuna Salad (Medium) (328), Lemon Cookie (330) and Broccoli & Cheese Soup (340) and 6 more.

What doesn't fit under 400

25 of 44 Firehouse Subs entrées are over 400 calories; the lightest of them, the Italian Chopped Salad with Grilled Chicken Salad, misses by 9 calories at 409. With more room, see Firehouse Subs under 500. Tighter budget: Firehouse Subs under 300. Closest misses: Italian Chopped Salad with Grilled Chicken Salad (409), Meatballs (Medium) (450) and Italian Sub (Small) (473).

More at Firehouse Subs

• Firehouse Subs calories & nutrition (all 114 items)
• Firehouse Subs under 300 calories (36 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 400 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 400 calories.

• Subway under 400
• Arby's under 400
• Panera Bread under 400