Firehouse Subs Nutrition (2026): Calories, Fat, Sodium & Protein for Every Sub

A medium Firehouse sub commonly runs 700 to 930 calories before chips, cookies or a regular fountain drink — and sodium is the number to watch, with a medium specialty sub carrying roughly 1,700 to 2,650 milligrams, close to a full day’s recommended intake in a single sandwich. Firehouse publishes per-size nutrition figures for its full menu, and this guide collects them: calories, fat, sodium and protein for every specialty sub, every build-your-own, the salads and the kids combos. Figures are Firehouse’s own official data as of September 8, 2026, with tracker conflicts noted where they exist — the Turkey Bacon Ranch is the one to flag, with sources disagreeing by 70 calories on the medium and 260 on the large. For the full menu with verified prices, see the Firehouse Subs menu guide; for the off-menu builds, the Firehouse Subs secret menu guide; for the deals, the Firehouse Subs coupons guide.

Specialty Subs — Calories by Size

The lightest medium specialty sub is the Engineer at 690–700 calories; the heaviest is the Pepperoni Pizza Meatball at 1,250. The large is not double the medium — it is roughly one and a half times, because the roll only grows from 8 inches to 12. The small is the lightest way to eat a full sub: the small Engineer is 350 calories, the small Hook & Ladder 360. Calories are Firehouse’s own per-size figures; where trackers disagree, the range is shown.

Three figures to flag. The Turkey Bacon Ranch large is the widest calorie disagreement on the board — one source lists 1,170, another 1,430 — and the medium shows the same split at 830 versus 900. The Smokin’ Honey Steak Melt has an official medium figure only, at 940 calories; no small or large figure was available, so those cells read “–” rather than a guess. And the Pepperoni Pizza Meatball large at 1,920 calories is the heaviest single item on the menu — more than two medium Engineers.

Specialty Subs — Fat, Sodium & Protein (Medium)

Protein is Firehouse’s strength: a medium specialty sub commonly delivers 34 to 48 grams. Fat and sodium are the cost. The Italian is the fattiest medium at 57 grams of fat and 2,650 milligrams of sodium; the Jamaican Jerk Turkey is the lightest on sodium at 1,740 milligrams. A medium is roughly 1,700–2,650 milligrams of sodium, and the American Heart Association suggests 2,300 milligrams a day — one medium can be the whole day’s budget.

The Firehouse Hero is the protein play among the nine subs with full official macros: 48 grams of protein for 790 calories, the best protein-to-calorie ratio on the board. The Spicy Cajun Chicken is the runner-up at 45 grams. The Italian is the one to avoid if you are watching fat or sodium — 57 grams of fat and 2,650 milligrams of sodium in a single medium.

Build Your Own Subs — Nutrition (Medium)

The build-your-own subs run 670 to 740 calories in a medium, and the spread is narrower than the specialty list because the build is a single protein. The smoked turkey is the lightest at 670 calories; the tuna is the heaviest at 890–910, and that is the mayonnaise, not the fish. The medium turkey figure is missing from the nutrition page that carries the others — it is stated here as 670 calories from the calorie table, and the fat, sodium and protein cells read “–” rather than a guess.

Two things stand out. The Veggie is the fattiest build-your-own at 45 grams of fat — more than the grilled chicken — because the cheese and the dressing carry most of the number. The grilled chicken is the protein play at 46 grams, and the tuna’s mayonnaise makes it the heaviest sandwich on the menu relative to its size. The pastrami is the saltiest at 2,400 milligrams of sodium. Sub in a Tub — the same filling in a bowl, no bread — drops roughly 200–300 calories off any of these figures.

Chopped Salads — Nutrition

The plain Firehouse Salad at 130 calories is the lightest thing on the menu by a wide margin, and adding a protein roughly doubles or triples it. Calories below are before dressing — Firehouse serves dressing on the side in a packet, and a full packet of ranch or Italian adds 100 to 200 calories. The Grilled Chicken salad is the protein play at 57 grams; the Hook & Ladder Salad is the best balanced option at 250 calories and 30 grams of protein before dressing.

A salad is not automatically healthier — cheese, dressing, processed meat and croutons can push it past a small sub fast. The Grilled Chicken salad at 1,690 milligrams of sodium is nearly as salty as a medium sub, and the Italian with Grilled Chicken at 22 grams of fat is fattier than the Engineer. If you are ordering a salad for health, skip the dressing packet or use half of it.

Kids Combos — Nutrition

Every kids combo is $6.99 and includes the sub, a side and a drink. The figures below are for the sub alone — the chips, cookies and drinks can add hundreds of calories to the meal total, so water or a zero-calorie drink keeps the meal closest to the number on the page.

For a lighter kids’ meal, choose turkey with water — the grilled cheese at 440–465 calories is heavier than a small Hook & Ladder, and the meatball at 21 grams of fat is the fattiest kids’ option. A kids’ roast beef sub also exists at 250 calories, for families who want a lighter second option.

Allergen Information

Firehouse Subs publishes full ingredient and allergen statements at firehousesubs.com. Sub rolls, garlic bread and several sides contain wheat and gluten; cheeses contain milk; mayonnaise contains egg; the tuna sub contains fish; several sauces and dressings contain soy. The meatballs contain gluten. Many locations carry a gluten-sensitive roll for medium subs at an additional charge, and Sub in a Tub serves any sub without bread — but neither is prepared in a dedicated gluten-free area, and the same prep surfaces, utensils and steamer handle regular rolls all day, so cross-contact is likely and it is not safe for celiac disease. Peanuts and tree nuts can appear in cookies and desserts. If you are managing an allergy, confirm the current allergen details directly with the store or Firehouse’s official nutrition page rather than relying on this guide alone.

Hours

Most Firehouse Subs locations open at 10:00 AM and close at 9:00 PM, seven days a week. Many locations stay open until 10:00 PM on Friday and Saturday. Hours vary by location and by franchise — check your store in the app before you go.

Reviews

There is no national rating for Firehouse Subs — Yelp scores run location by location, from 3.0 stars at the Totowa, New Jersey location (118 reviews) to 3.6 at Lakewood, Washington (92 reviews), 3.9 at Superior, Colorado (599 reviews) and around 4.1 at Wauwatosa, Wisconsin. Reviewers praise the steamed meat and the freshness. “Fire as always! Fresh ingredients, yummy meats,” wrote a Yelp reviewer in Totowa, New Jersey. “The staff here are so nice! They are very accommodating and kind. The food is always good, as expected for firehouse subs, and it’s clean,” wrote a reviewer in Wauwatosa, Wisconsin in September 2026. “Fire house subs are basically the best of all the sandwich chains. The smoked Turkey with provolone never disappoints,” wrote a reviewer in Superior, Colorado. The recurring complaint is the bill: “I was disappointed in how much the sub costs in relation to the size of sub and amount of toppings. Competitors a better value,” wrote a reviewer in Superior, Colorado in April 2026. The honest summary: the steamed subs earn their fans, and the bill is the thing people argue about.

Firehouse Subs Nutrition Facts

1. A medium Firehouse sub commonly runs 700 to 930 calories before chips, cookies or a regular fountain drink.
2. Sodium is the number to watch: a medium specialty sub carries roughly 1,700 to 2,650 milligrams, close to a full day’s recommended intake.
3. The lightest sub is the small smoked turkey at 330–340 calories; the heaviest is the large Pepperoni Pizza Meatball at 1,920.
4. The Engineer is the lightest medium specialty sub at 690–700 calories.
5. The Firehouse Hero is the protein play: 48 grams of protein for 790 calories, the best protein-to-calorie ratio on the board.
6. The Italian is the fattiest medium at 57 grams of fat and the saltiest at 2,650 milligrams of sodium.
7. The Jamaican Jerk Turkey is the lightest on sodium among the specialty subs at 1,740 milligrams.
8. The tuna sub is the heaviest sandwich relative to its size at 890–910 calories for a medium — the mayonnaise, not the fish.
9. The Veggie is the fattiest build-your-own at 45 grams of fat — more than the grilled chicken.
10. The plain Firehouse Salad at 130 calories is the lightest thing on the menu by a wide margin.
11. A packet of dressing served on the side adds 100 to 200 calories to a salad.
12. The Grilled Chicken salad carries 57 grams of protein — more than any medium sub except the Hero.
13. The kids’ grilled cheese at 440–465 calories is heavier than a small Hook & Ladder.
14. Cherry Lime-Aid, the house drink, is 330 calories in a single cup — more than a small Hook & Ladder.
15. Sub in a Tub — the same filling in a bowl, no bread — drops roughly 200–300 calories off any sub.
16. Many locations carry a gluten-sensitive roll for medium subs, but it is not prepared in a gluten-free area and is not safe for celiac disease.

FAQs

How many calories are in a Firehouse Subs Hook & Ladder?

A medium Hook & Ladder is 710–720 calories, with 36 grams of fat, 1,870 milligrams of sodium and 36 grams of protein. The small is 350–360 calories and the large is 1,120–1,140.

What is the healthiest sub at Firehouse Subs?

The small smoked turkey at 330–340 calories, or the small Engineer at 350. Among mediums, the Engineer at 690–700 calories is the lightest specialty sub, and the plain Firehouse Salad at 130 calories is lighter than any sub on the board.

What is the lowest calorie sub at Firehouse Subs?

The small smoked turkey at 330–340 calories. The small Hook & Ladder and small Engineer are close behind at 350–360.

How much sodium is in a Firehouse sub?

A medium specialty sub carries roughly 1,700 to 2,650 milligrams of sodium. The American Heart Association suggests 2,300 milligrams a day, so one medium can be the whole day’s budget. The Jamaican Jerk Turkey is the lightest on sodium at 1,740 milligrams.

How many calories are in a large Firehouse sub?

From 1,120 for a large Hook & Ladder up to 1,920 for the large Pepperoni Pizza Meatball. A large is roughly one and a half times the medium, not double, because the roll only grows from 8 inches to 12.

Is the Firehouse Salad healthy?

At 130 calories before dressing it is the lightest thing on the menu — but a full packet of ranch or Italian dressing adds 100 to 200 calories, and the Grilled Chicken salad at 1,690 milligrams of sodium is nearly as salty as a medium sub. Use half the dressing packet.

Does Firehouse Subs have gluten-free options?

Many locations carry a gluten-sensitive roll for medium subs at an additional charge, and Sub in a Tub serves any sub without bread. Neither is prepared in a dedicated gluten-free area, and cross-contact is likely, so it is not safe for celiac disease.

How many calories are in a Firehouse Subs kids meal?

The sub alone runs 220 calories for the Hot Turkey up to 440–465 for the Grilled Cheese. The chips, cookies and drinks can add hundreds of calories to the meal total — water keeps the meal closest to the number on the page.

Conclusion

Firehouse Subs is a protein-forward menu with a sodium problem: the subs deliver 34 to 48 grams of protein in a medium, and they charge for it in salt. The Engineer and the Hook & Ladder are the smartest mediums on the board; the small sizes are the lightest way to eat a full sub; and the plain Firehouse Salad is the lightest thing on the menu, as long as you use half the dressing packet. Watch the Turkey Bacon Ranch — sources disagree by up to 260 calories on the large — and treat the Smokin’ Honey Steak Melt’s 940-calorie medium as the only official figure, because no small or large figure was available. For the full menu with verified prices, see our Firehouse Subs menu guide; for the off-menu builds, our Firehouse Subs secret menu guide; for the deals, our Firehouse Subs coupons guide. For more nutrition guides, browse the nutrition category and the full menu category.

Sources: Firehouse Subs official nutrition data, updated September 8, 2026; November 2026 tracker cross-checks. Figures vary by location; confirm in the Firehouse Subs app before ordering.