Firehouse Subs under 400 calories: 61 orders, ranked

Of the 149 single orders we track at Firehouse Subs, 61 come in at or under 400 calories — 41%. The most protein in one item under 400 is the Firehouse Salad with Grilled Chicken, 57 g for 380 calories; the most filling by protein and fiber per calorie is the Firehouse Salad with Grilled Chicken (57 g protein, 5 g fiber, 380 cal). 51 entrées fit under 400; 83 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

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

As of October 2026, 61 of the 149 Firehouse Subs single orders we track come in at or under 400 calories, and the most protein in a complete Firehouse Subs meal under 400 is 57 g (A Firehouse Salad with Grilled Chicken and a bottle of Diet Coke).

Three complete Firehouse Subs meals under 400 calories

Under 400, the most-protein meal is built on the Firehouse Salad with Grilled Chicken (380 cal), which leaves 20 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). The lightest meal is unchanged from under 300; the others use 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 desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 360 calories and 51 of the 61 are entrées. Figures as Firehouse Subs published them, rounded to whole numbers (how we check them).

What 400 calories buys at Firehouse Subs

Going from 300 to 400 calories adds 39 orders: Crunchy Cheetos (Regular) (310), Flamin' Hot Cheetos (320), Fritos (320), Rookie Smoked Turkey & Provolone (340), Smoked Turkey & Provolone (Small) (340), Rookie Engineer (350), Engineer (Small) (350) and Rookie Hook & Ladder (360) and 31 more.

What doesn't fit under 400

83 of 134 Firehouse Subs entrées are over 400 calories; the lightest of them, the Italian with Grilled Chicken Salad, misses by 10 calories at 410. With more room, see Firehouse Subs under 500. Tighter budget: Firehouse Subs under 300. Closest misses: Italian with Grilled Chicken Salad (410), Garlic Wheat Bread (420), Garlic White Bread (420), Rookie Turkey Bacon Ranch (420) and Turkey Bacon Ranch (Small) (420).

More at Firehouse Subs

• Firehouse Subs calories & nutrition (165 items listed)
• Firehouse Subs under 300 calories (22 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 400 calories at other chains

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

• Wawa under 400
• TOGO'S under 400
• Schlotzsky's under 400