Low-calorie Firehouse Subs options, ranked
Firehouse Subs publishes nutrition for 127 menu items. 21 are under 300 calories and 66 are under 500. The lightest real portion is Italian Dressing (170 calories, 0 g protein), and the lightest with at least 20 g of protein is Kid's Roast Beef (Kids) (250 calories, 20 g protein). Numbers are per serving from Firehouse Subs' own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Kid's Turkey Sub (Kids)
per sub · 17g protein · 24g carbs · 6g fat
210 kcal
Kid's Ham Sub (Kids)
per sub · 18g protein · 30g carbs · 6g fat
240 kcal
Kid's Roast Beef (Kids)
per sub · 20g protein · 22g carbs · 6g fat
250 kcal
Firehouse Salad add Turkey
per salad · 30g protein · 15g carbs · 13g fat
290 kcal
Chili (10 oz)
per 10 oz · 18g protein · 22g carbs · 15g fat
300 kcal
Hook & Ladder Salad
per salad · 30g protein · 21g carbs · 13g fat
320 kcal
Turkey (Small)
per sub · 18g protein · 29g carbs · 17g fat
330 kcal
Firehouse Salad add Chicken
per salad · 41g protein · 13g carbs · 14g fat
350 kcal
Firehouse Salad add Ham
per salad · 31g protein · 27g carbs · 14g fat
350 kcal
Pastrami (Small)
per sub · 20g protein · 28g carbs · 18g fat
350 kcal
Engineer (Small)
per sub · 19g protein · 30g carbs · 17g fat
350 kcal
Hook & Ladder (Small)
per sub · 18g protein · 31g carbs · 18g fat
350 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Pickle Spear
per side · 0g protein · 1g carbs · 0g fat
5 kcal
Firehouse Side Salad
per salad · 5g protein · 5g carbs · 3g fat
60 kcal
Light Italian Dressing
per serving · 0g protein · 2g carbs · 9g fat
90 kcal
Balsamic Dressing
per serving · 0g protein · 7g carbs · 9g fat
110 kcal
Chicken Noodle Soup (10 oz)
per 10 oz · 8g protein · 18g carbs · 2g fat
120 kcal
Chicken & Dumpling Soup (6 oz)
per 6 oz · 5g protein · 10g carbs · 7g fat
120 kcal
Coleslaw
per side · 1g protein · 9g carbs · 12g fat
140 kcal
Italian Dressing
per serving · 0g protein · 8g carbs · 15g fat
170 kcal
Chili (6 oz)
per 6 oz · 11g protein · 13g carbs · 9g fat
180 kcal
Firehouse Salad
per salad · 11g protein · 11g carbs · 11g fat
190 kcal
Chicken & Dumpling Soup (10 oz)
per 10 oz · 8g protein · 17g carbs · 11g fat
190 kcal
Kid's Turkey Sub (Kids)
per sub · 17g protein · 24g carbs · 6g fat
210 kcal
Tomato Bisque (10 oz)
per 10 oz · 6g protein · 19g carbs · 14g fat
220 kcal
Garlic Bread (Small)
per garlic bread · 4g protein · 24g carbs · 12g fat
220 kcal
Kid's Ham Sub (Kids)
per sub · 18g protein · 30g carbs · 6g fat
240 kcal
Loaded Potato Soup (6 oz)
per 6 oz · 5g protein · 15g carbs · 18g fat
240 kcal
Double Chocolate Chip Cookie
per cookie · 3g protein · 34g carbs · 12g fat
240 kcal
Kid's Roast Beef (Kids)
per sub · 20g protein · 22g carbs · 6g fat
250 kcal
Oil & Vinegar
per serving · 0g protein · 0g carbs · 28g fat
250 kcal
Firehouse Salad add Turkey
per salad · 30g protein · 15g carbs · 13g fat
290 kcal
Oatmeal Raisin Cookie
per cookie · 4g protein · 45g carbs · 11g fat
290 kcal
300 to 500 calories
Chili (10 oz)
per 10 oz · 18g protein · 22g carbs · 15g fat
300 kcal
Honey Mustard Dressing
per serving · 2g protein · 15g carbs · 28g fat
300 kcal
Chocolate Chip Cookie
per cookie · 4g protein · 44g carbs · 15g fat
310 kcal
Hook & Ladder Salad
per salad · 30g protein · 21g carbs · 13g fat
320 kcal
Buttermilk Ranch Dressing
per serving · 0g protein · 2g carbs · 34g fat
320 kcal
Turkey (Small)
per sub · 18g protein · 29g carbs · 17g fat
330 kcal
Broccoli & Cheese Soup (10 oz)
per 10 oz · 11g protein · 12g carbs · 28g fat
340 kcal
Firehouse Salad add Chicken
per salad · 41g protein · 13g carbs · 14g fat
350 kcal
Firehouse Salad add Ham
per salad · 31g protein · 27g carbs · 14g fat
350 kcal
Pastrami (Small)
per sub · 20g protein · 28g carbs · 18g fat
350 kcal
Engineer (Small)
per sub · 19g protein · 30g carbs · 17g fat
350 kcal
Hook & Ladder (Small)
per sub · 18g protein · 31g carbs · 18g fat
350 kcal
Kid's Meatball (Kids)
per sub · 16g protein · 27g carbs · 20g fat
350 kcal
Cajun Chicken (Small)
per sub · 23g protein · 27g carbs · 18g fat
360 kcal
Chicken (Small)
per sub · 23g protein · 28g carbs · 17g fat
360 kcal
Corned Beef (Small)
per sub · 23g protein · 27g carbs · 19g fat
360 kcal
Firehouse Captain's Club (Small)
per sub · 22g protein · 34g carbs · 17g fat
360 kcal
Roast Beef (Small)
per sub · 21g protein · 27g carbs · 18g fat
360 kcal
New York Steamer (Small)
per sub · 20g protein · 24g carbs · 19g fat
360 kcal
Jamaican Jerk Turkey (Small)
per sub · 18g protein · 34g carbs · 18g fat
360 kcal
Ham (Small)
per sub · 18g protein · 35g carbs · 17g fat
360 kcal
Veggie (Small)
per sub · 12g protein · 29g carbs · 22g fat
360 kcal
Steak & Cheese (Small)
per sub · 8g protein · 27g carbs · 21g fat
370 kcal
Club on a Sub (Small)
per sub · 20g protein · 32g carbs · 20g fat
380 kcal
5-Cheese Mac & Cheese
per side · 17g protein · 33g carbs · 20g fat
380 kcal
Loaded Potato Soup (10 oz)
per 10 oz · 9g protein · 23g carbs · 29g fat
380 kcal
Hero (Small)
per sub · 24g protein · 32g carbs · 18g fat
390 kcal
Prime Rib Steak (Small)
per sub · 22g protein · 31g carbs · 21g fat
390 kcal
Fries
per side · 4g protein · 53g carbs · 19g fat
390 kcal
Cajun Fries
per side · 4g protein · 55g carbs · 19g fat
400 kcal
Italian Chopped Salad with Grilled Chicken Salad
per salad · 39g protein · 14g carbs · 22g fat
410 kcal
Steak & Cheese Melt (Small)
per sub · 11g protein · 28g carbs · 25g fat
430 kcal
Brownie
per brownie · 4g protein · 61g carbs · 20g fat
430 kcal
Kid's Grilled Cheese (Kids)
per sub · 12g protein · 32g carbs · 27g fat
440 kcal
Garlic Bread (Medium)
per garlic bread · 8g protein · 48g carbs · 23g fat
440 kcal
Tuna (Small)
per sub · 20g protein · 30g carbs · 28g fat
450 kcal
Smokehouse Beef & Cheddar Brisket (Small)
per sub · 16g protein · 29g carbs · 29g fat
450 kcal
Smokin' Honey Chicken Melt (Small)
per sub · 26g protein · 30g carbs · 26g fat
460 kcal
Meatball (Small)
per sub · 21g protein · 30g carbs · 29g fat
460 kcal
Italian (Small)
per sub · 20g protein · 32g carbs · 28g fat
460 kcal
Chicken n' Cheddar Rancher (Small)
per sub · 24g protein · 29g carbs · 29g fat
470 kcal
Turkey Bacon Ranch (Small)
per sub · 22g protein · 29g carbs · 30g fat
470 kcal
Sweet & Spicy Meatball (Small)
per sub · 21g protein · 39g carbs · 29g fat
480 kcal
Steak & Cheese Melt with Chipotle Sauce (Small)
per sub · 11g protein · 32g carbs · 30g fat
480 kcal
Macaroni and Cheese
per side · 20g protein · 39g carbs · 28g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Firehouse Subs?
Pickle Spear at 5 calories per side. The lightest item that's a full portion (150 calories or more) is Italian Dressing (170 calories, 0 g protein).
How many Firehouse Subs items are under 500 calories?
66 of the 127 items Firehouse Subs publishes nutrition for, and 21 are under 300.
What's the lowest-calorie Firehouse Subs order with real protein?
Kid's Roast Beef (Kids) (250 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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