Firehouse Subs under 500 calories: 82 orders, ranked

Of the 149 single orders we track at Firehouse Subs, 82 come in at or under 500 calories — 55%. The most protein in one item under 500 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). 70 entrées fit under 500; 64 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

• 82 orders under 500
• 57g most protein in one item
• 62g protein in a full meal
• 64 entrées over 500

As of October 2026, 82 of the 149 Firehouse Subs single orders we track come in at or under 500 calories, and the most protein in a complete Firehouse Subs meal under 500 is 62 g (A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke).

Three complete Firehouse Subs meals under 500 calories

Under 500, the most-protein meal is built on the Firehouse Salad with Grilled Chicken (380 cal), which leaves 120 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 400; the others use 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 desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 370 calories and 70 of the 82 are entrées. Figures as Firehouse Subs published them, rounded to whole numbers (how we check them).

What 500 calories buys at Firehouse Subs

Going from 400 to 500 calories adds 21 orders: Italian with Grilled Chicken Salad (410), French Fries (420), Garlic Wheat Bread (420), Garlic White Bread (420), French Fries (Regular) (420), Rookie Turkey Bacon Ranch (420), Turkey Bacon Ranch (Small) (420) and Rookie Smokehouse Beef & Cheddar Brisket (450) and 13 more.

What doesn't fit under 500

64 of 134 Firehouse Subs entrées are over 500 calories; the lightest of them, the Rookie Steak & Cheese Melt, misses by 20 calories at 520. With more room, see Firehouse Subs under 600. Tighter budget: Firehouse Subs under 400. Closest misses: Rookie Steak & Cheese Melt (520) and Steak & Cheese Melt (Small) (520).

More at Firehouse Subs

• Firehouse Subs calories & nutrition (165 items listed)
• Firehouse Subs under 300 calories (22 orders)
• Firehouse Subs under 400 calories (61 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 500 calories at other chains

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

• Wawa under 500
• Cumberland Farms under 500
• TOGO'S under 500