Firehouse Subs under 500 calories: 55 orders, ranked

Of the 114 Firehouse Subs items we track, 55 are single orders at or under 500 calories — 48% of the menu. The most protein in one item under 500 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). 22 entrées fit under 500; 22 do not.

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

• 55 orders under 500
• 57g most protein in one item
• 65g protein in a full meal
• 22 entrées over 500

As of September 2026, 55 of the 114 Firehouse Subs items we track fit under 500 calories, and the most protein in a complete Firehouse Subs meal under 500 is 65 g (A Firehouse Chopped Salad with Grilled Chicken, a Chicken Noodle Soup, and a water).

Three complete Firehouse Subs meals under 500 calories

Under 500, the most-protein entrée — the Firehouse Chopped Salad with Grilled Chicken, 375 cal — leaves 125 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 400; the other uses the extra 100 calories.

Build your own Firehouse Subs order under 500 calories → Swap any item, add a side, share the link.

Every Firehouse Subs order under 500 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 210 calories and 22 of the 55 are entrées. Figures as Firehouse Subs published them (how we check them).

What 500 calories buys at Firehouse Subs

Going from 400 to 500 calories adds 5 orders: Italian Chopped Salad with Grilled Chicken Salad (409), Brownie (430), Meatballs (Medium) (450), Italian Sub (Small) (473) and Turkey Sub Boxed Lunch (490).

What doesn't fit under 500

22 of 44 Firehouse Subs entrées are over 500 calories; the lightest of them, the Engineer Sub (Medium), misses by 187 calories at 687. With more room, see Firehouse Subs under 600. Tighter budget: Firehouse Subs under 400.

More 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 600 calories (61 orders)
• High-protein Firehouse Subs orders (15 items)
• Firehouse Subs calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 500 calories.

• Subway under 500
• Arby's under 500
• Panera Bread under 500