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Firehouse Subs: high-protein, low-calorie picks

Here are the 1,129 Firehouse Subs items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Firehouse Subs published, as listed on nutritionix.com.

934 items are 400 calories or less. 73 have 30 g of protein or more. The most protein at 400 calories or less is Firehouse Salad add Chicken (41 g).

Most protein, 400 calories or less

Firehouse Subs: most protein at 400 calories or less
ItemCalProteinCarbsFat
Firehouse Salad add Chicken1 salad350411314
Firehouse Salad add Ham1 salad350312714
Firehouse Salad add Turkey1 salad290301513
Hook & Ladder Salad1 salad320302113
Hero - Small1 small sub390243218
Cajun Chicken - Small1 small sub360232718
Chicken - Small1 small sub360232817
Corned Beef - Small1 small sub360232719
Firehouse Captain's Club - Small1 small sub360223417
Prime Rib Steak - Small1 small sub390223121

Most protein, 400 to 600 calories

Firehouse Subs: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Italian Chopped Salad with Grilled Chicken Salad1 salad410391422
Boxed Lunch - Roast Beef1 boxed lunch530395417
Boxed Lunch - Turkey1 boxed lunch490375815
Boxed Lunch - Chicken1 boxed lunch520375618
Boxed Lunch - Ham1 boxed lunch560377017
Boxed Lunch - Corned Beef1 boxed lunch550355422
Boxed Lunch - Pastrami1 boxed lunch510335618
Smokin' Honey Chicken Melt - Small1 small sub460263026
Boxed Lunch - Veggie1 boxed lunch520255823
Chicken n' Cheddar Rancher - Small1 small sub470242929

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Firehouse Subs: protein per 100 calories
ItemCalProteinPer 100 cal
Firehouse Salad add Chicken1 salad3504111.7
Firehouse Salad add Turkey1 salad2903010.3
Italian Chopped Salad with Grilled Chicken Salad1 salad410399.5
Hook & Ladder Salad1 salad320309.4
Firehouse Salad add Ham1 salad350318.9
Kid's Turkey Sub1 kids sub210178.1
Kid's Roast Beef1 kids sub250208.0
Boxed Lunch - Turkey1 boxed lunch490377.6
Kid's Ham Sub1 kids sub240187.5
Boxed Lunch - Roast Beef1 boxed lunch530397.4

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Questions

What item under 1,000 calories has the most protein at Firehouse Subs?

Smokin' Honey Chicken Melt - Medium (1 medium sub): 52 g protein, 930 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Firehouse Subs?

At 400 calories or less, the most protein comes from Firehouse Salad add Chicken (1 salad): 41 g protein, 350 calories; Firehouse Salad add Ham (1 salad): 31 g protein, 350 calories; Firehouse Salad add Turkey (1 salad): 30 g protein, 290 calories.

Where do these Firehouse Subs numbers come from?

From the nutrition information Firehouse Subs publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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