High Protein- 1xHook & Ladder Salad with Italian Salad Dressing
Meal total
495Calories30gProtein29gCarbs29gFatFirehouse Subs Nutrition Facts & Menu
Explore the Firehouse Subs menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Firehouse Subs meal ideas
Every order below is built from real Firehouse Subs menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Firehouse Subs orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xMedium Hook & Ladder on White Sub Roll with No Mayonnaise
Meal total
503Calories37gProtein61gCarbs13gFatBalanced meals
Everyday Firehouse Subs orders around a moderate calorie and protein target.
High Protein- 1xHook & Ladder Salad with Oil and Vinegar Dressing, Double Meat
Meal total
702Calories50gProtein31gCarbs44gFatHigh Protein- 1xItalian Chopped Salad with Grilled Chicken with Double Meat, no dressing
Meal total
692Calories68gProtein17gCarbs39gFatBigger, high-protein meals
Heartier Firehouse Subs orders for a big appetite or a training day.
High Protein- 1xMedium Prime Rib Steak on Gluten Free Ciabatta Roll with Double Meat
Meal total
1003Calories64gProtein68gCarbs54gFatHigh Protein- 1xMedium Cajun Chicken on Gluten Free Hoagie Roll with Double Meat
Meal total
1001Calories68gProtein89gCarbs44gFatFirehouse Subs nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Firehouse Subs menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Firehouse Subs for current ingredients and allergen information.
Ordering Firehouse Subs with macros in mind
Firehouse Subs stands out with hot steamed meats, which give their subs a different texture and higher moisture content than typical cold-cut sub chains. The heat-steaming process also tends to result in more consistent protein counts.
The salad options are where Firehouse excels for macro efficiency. The Italian Chopped Salad with Grilled Chicken delivers 38g protein at just 390 calories. The Hook and Ladder Salad at small size comes in at 304 calories and 30g protein. Both use actual grilled chicken, not processed deli meat, and deliver some of the best protein-per-calorie ratios in the sub chain category.
For hot subs, sizing is the most important variable. Firehouse subs scale dramatically: the Hero can range from 137 to 2,269 calories across sizes. Knowing your target before you order and asking for a small or medium is the main lever for calorie control.
The Chicken n' Cheddar Rancher and Chicken Gyro Hero are the strongest chicken-focused hot sub options. At a small size, either runs roughly 350 to 500 calories with 22 to 30g protein. Scale up to medium for more protein and more calories proportionally.
For soup, Firehouse Chicken Noodle Soup (120 cal, 8g protein for 10 oz) is worth adding to any sub order. It rounds out a meal with minimal calorie impact and adds some protein.
The baked chip sides (130 to 140 cal) are reasonable lighter options compared to regular chips. Most Firehouse Subs locations also carry hot sauces and condiments that add flavor without significant calories.
Large subs are genuinely large. The full-size Firehouse Captain's Club runs up to 1,200 calories. Unless your meal target explicitly supports that, small or medium is the right default.
Frequently asked questions
Take your Firehouse Subs order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Firehouse Subs meals that fit them and lets you log them in seconds, at home or on the go.