Home › Firehouse Subs › What to order

Healthy Firehouse Subs options: what to order

The healthiest Firehouse Subs meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 5, 2026 All 63 meals

Most protein per calorie

Firehouse Salad with Ham

290cal

P 30 g · C 27 g · F 9 g

10.3 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Engineer, Small

350cal

P 24 g · C 31 g · F 18 g

350 calories and still 24 g of protein.

Best under 500 cal with 30 g+ protein

Italian Chopped Salad w/ Grilled Chicken

410cal

P 39 g · C 13 g · F 22 g

39 g of protein in 410 calories.

Lowest sodium with 20 g+ protein

Corned Beef - Small

360cal

P 23 g · C 27 g · F 19 g

970 mg sodium, 42% of a day.

High protein, 30 g or more

28 meals, fewest calories first


Firehouse Salad with HamMenu · Ham	290	30 g	27 g	9 g	950 mg
Italian Chopped Salad w/ Grilled ChickenSalads · 1 Salad	410	39 g	13 g	22 g	1,580 mg
Medium Smoked Turkey & ProvoloneMenu · Medium	680	36 g	59 g	35 g	1,970 mg
Engineer, MediumSandwiches · Medium	700	38 g	61 g	35 g	2,050 mg
Medium Spicy Cajun ChickenMenu · Medium	710	45 g	54 g	35 g	2,300 mg
Hook & Ladder, MediumSandwiches · Medium	720	36 g	62 g	36 g	1,900 mg
Medium Jamaican Jerk TurkeyMenu · Medium	720	34 g	68 g	36 g	1,740 mg
USDA Choice Pastrami MediumMenu · Medium	720	39 g	57 g	38 g	2,400 mg
Corned Beef - MediumSingle Meat Subs · Medium	730	45 g	53 g	37 g	1,930 mg
New York Steamer, MediumSandwiches · Medium	730	40 g	49 g	40 g	2,180 mg
Medium Honey HamMenu · Medium	740	37 g	71 g	37 g	1,900 mg
Station Turkey & Provolone MediumMenu · Medium	740	39 g	60 g	42 g	2,030 mg
USDA Choice Corned Beef Brisket MediumMenu · Medium	740	45 g	55 g	39 g	2,270 mg
Chipotle Honey Chicken & Bacon WrapMenu	750	49 g	67 g	31 g	2,270 mg
Club on a Sub, MediumSandwiches · Medium	760	40 g	64 g	40 g	2,000 mg
Fiery Smokehouse Brisket WrapMenu	770	43 g	74 g	33 g	2,170 mg
Station Roast Beef & Provolone MediumMenu · Medium	780	41 g	56 g	44 g	2,010 mg
Firehouse Hero, MediumSandwiches · Medium	790	48 g	65 g	37 g	2,300 mg
Medium Firehouse MeatballMenu · Medium	830	37 g	59 g	51 g	1,930 mg
Turkey Bacon Ranch, MediumSandwiches · Medium	830	40 g	61 g	48 g	2,270 mg
Smokehouse Beef & Cheddar Brisket, MediumSandwiches · Medium	890	31 g	59 g	59 g	1,710 mg
Medium Tuna SaladMenu · Medium	910	39 g	62 g	57 g	1,870 mg
Italian, MediumSandwiches · Medium	930	39 g	66 g	57 g	2,650 mg
Medium Chicken ’n’ Cheddar RancherMenu · Medium	940	49 g	58 g	58 g	2,230 mg
Medium Smokin’ Honey Chicken MeltMenu · Medium	940	55 g	63 g	56 g	2,650 mg
Medium Thanksgiving Turkey SubMenu · Medium	1,020	36 g	131 g	30 g	2,730 mg
Large Smoked Turkey & ProvoloneMenu · Large	1,040	55 g	97 g	53 g	2,900 mg
Veggie, LargeSandwiches · Large	1,070	35 g	99 g	63 g	2,670 mg

Under 400 calories

21 meals, most protein first


Firehouse Salad with HamMenu · Ham	290	30 g	27 g	9 g	950 mg
Engineer, SmallSandwiches · Small	350	24 g	31 g	18 g	1,160 mg
Firehouse Hero, SmallSandwiches · Small	400	24 g	33 g	19 g	1,300 mg
Corned Beef - SmallSingle Meat Subs · Small	360	23 g	27 g	19 g	970 mg
Rookie Spicy Cajun ChickenMenu	360	23 g	28 g	18 g	1,420 mg
Rookie Grilled Chicken BreastMenu	370	23 g	29 g	18 g	1,220 mg
Rookie USDA Choice Corned Beef BrisketMenu	380	23 g	28 g	19 g	1,290 mg
Rookie USDA Choice Roast BeefMenu	380	21 g	28 g	18 g	1,140 mg
New York Steamer, SmallSandwiches · Small	360	20 g	25 g	20 g	1,090 mg
Rookie USDA Choice PastramiMenu	370	20 g	29 g	19 g	1,350 mg
Club On a Sub, SmallSandwiches · Small	380	20 g	33 g	20 g	1,150 mg
Station Roast Beef & Provolone SmallMenu · Small	390	20 g	29 g	22 g	1,000 mg
Station Turkey & Provolone SmallMenu · Small	370	19 g	31 g	21 g	1,010 mg
Firehouse Chili - BowlSoup	300	18 g	22 g	15 g	850 mg
Rookie Smoked Turkey & ProvoloneMenu	340	18 g	30 g	17 g	1,130 mg
Hook & Ladder, SmallSandwiches · Small	360	18 g	32 g	18 g	1,100 mg
Rookie Hook & Ladder ®Menu	360	18 g	33 g	18 g	1,080 mg
Rookie Honey HamMenu	370	18 g	36 g	18 g	1,100 mg
Rookie Jamaican Jerk TurkeyMenu	360	17 g	34 g	18 g	870 mg
Extra Cheesy Mac & CheeseMenu	380	17 g	33 g	20 g	1,400 mg
Rookie VeggieMenu	370	12 g	31 g	22 g	1,070 mg

Eat at Firehouse Subs. Still lose weight.

At Firehouse Subs, the Firehouse Salad with Ham is 290 calories and the Veggie, Large is 1,070. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Firehouse Subs orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Firehouse Subs?

By protein per calorie it is the Firehouse Salad with Ham: 290 calories with 30 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Firehouse Subs?

The Medium Smokin’ Honey Chicken Melt has 55 g of protein and 940 calories.

Which Firehouse Subs meals are under 400 calories?

Firehouse Salad with Ham (290 cal), Engineer, Small (350 cal), Firehouse Hero, Small (400 cal), Corned Beef - Small (360 cal), Rookie Spicy Cajun Chicken (360 cal).

What is the highest-calorie meal at Firehouse Subs?

The Veggie, Large at 1,070 calories, 63 g of fat and 2,670 mg of sodium.