Higher-protein, lower-carb picks, built from Firehouse Subs' own published US nutrition and Nishi's transparent GLP-1 scoring lens.
The move
Order any sub as a salad (no bread), pick a lean meat like smoked turkey or roast beef, load the veggies, and keep it to one sauce.
Not affiliated with, sponsored by, or endorsed by Firehouse Subs. "Firehouse Subs" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Firehouse Subs in their official US nutrition information, per published serving. Menus change; verify in the restaurant (updated July 2026 (Firehouse Subs published US nutrition, retrieved 2026-07-23)).
The quick take
Firehouse Subs' best GLP-1 move is to order a sub as a salad, which drops the roll, and a medium roll alone is about 240 calories and 43 g of carbs. A Hook & Ladder Salad is 260 calories with 30 g of protein and 20 g of carbs, a Firehouse Salad with Turkey is 220 calories with 29 g of protein, and a Firehouse Salad with Grilled Chicken pushes protein to 57 g for 380 calories. On the meats, smoked turkey (100 calories, 18 g protein), roast beef (160 calories, 24 g protein), and grilled chicken (160 calories, 30 g protein) are the leanest, while the meatball (450 calories, 38 g fat) and steak (260 calories, 16 g fat) are fatty for the protein. The one number to respect is sodium: it is high on the meat subs, running from about 290 mg on the no-meat Firehouse Salad up to 3,040 mg on a large Italian sub, so go easy on extra cheese, the mayo (200 calories, 22 g fat), and the cured-meat subs.
Build your own sub
Tap to build your exact order. The numbers update live, from Firehouse Subs's published values.
Format
Protein
Amount
Cheese
Veggies
Sauces
— cal
— g protein · — g fat · — g carbs · — g fiber · — mg sodium
Show the breakdown
Per-serving values as published by Firehouse Subs. The amounts you pick (double protein, light grains) are reflected in each line, and the lines add up to the total.
Salads and subs, scored
Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card. How we score.
Firehouse Salad with Grilled ChickenBest fit
57 g protein · 380 cal · 14 g carbs · 10 g fat · 5 g fiber
watch: 1690 mg sodium
Show the math
Protein57 gstrong at 30 g or morestrong
Protein density15 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat23.7% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium1690 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Hook & Ladder SaladBest fit
30 g protein · 260 cal · 20 g carbs · 8 g fat · 5 g fiber
30 g protein · lots of protein for the calories · 5 g fiber · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density11.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat27.7% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium940 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Firehouse Salad with HamBest fit
31 g protein · 310 cal · 27 g carbs · 10 g fat · 5 g fiber
31 g protein · lots of protein for the calories · 5 g fiber · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density10 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat29% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density310 kcalflag if density under 4 and 300 kcal or moreok
Sodium1080 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Italian with Grilled Chicken SaladBest fit
39 g protein · 410 cal · 13 g carbs · 22 g fat · 5 g fiber
watch: 1580 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density9.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat48.3% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density410 kcalflag if density under 4 and 300 kcal or moreok
Sodium1580 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Firehouse Salad with TurkeyGood fit
29 g protein · 220 cal · 15 g carbs · 7 g fat · 5 g fiber
29 g protein · lots of protein for the calories · 5 g fiber · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density13.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat28.6% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium1020 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Firehouse SaladGood fit
10 g protein · 130 cal · 11 g carbs · 6 g fat · 5 g fiber
10 g protein · lots of protein for the calories · 5 g fiber · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat41.5% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density130 kcalflag if density under 4 and 300 kcal or moreok
Sodium290 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Grilled Chicken BreastGood fit
46 g protein · 740 cal · 57 g carbs · 36 g fat · 4 g fiber
watch: 2130 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium2130 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium New York SteamerGood fit
40 g protein · 720 cal · 48 g carbs · 40 g fat · 2 g fiber
watch: 2150 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium2150 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Roast BeefGood fit
41 g protein · 740 cal · 53 g carbs · 37 g fat · 4 g fiber
watch: 1940 mg sodium
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium1940 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium EngineerGood fit
38 g protein · 700 cal · 61 g carbs · 35 g fat · 6 g fiber
watch: 2050 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium2050 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Large ItalianGood fit
62 g protein · 1140 cal · 101 g carbs · 56 g fat · 5 g fiber
watch: 3040 mg sodium
Show the math
Protein62 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.2% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1140 kcalflag if density under 4 and 300 kcal or moreok
Sodium3040 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Smoked Turkey BreastGood fit
36 g protein · 680 cal · 59 g carbs · 35 g fat · 4 g fiber
watch: 1970 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodium1970 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Club on a SubGood fit
40 g protein · 760 cal · 64 g carbs · 40 g fat · 4 g fiber
watch: 2000 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density760 kcalflag if density under 4 and 300 kcal or moreok
Sodium2000 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Hook & LadderGood fit
36 g protein · 720 cal · 62 g carbs · 36 g fat · 4 g fiber
watch: 1900 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium1900 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Virginia Honey HamGood fit
37 g protein · 740 cal · 71 g carbs · 37 g fat · 4 g fiber
watch: 1900 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium1900 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Turkey Bacon RanchLower fit
40 g protein · 830 cal · 61 g carbs · 48 g fat · 4 g fiber
watch: higher fat (52% of calories), 2270 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density830 kcalflag if density under 4 and 300 kcal or moreok
Sodium2270 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Firehouse Steak & CheeseLower fit
38 g protein · 840 cal · 56 g carbs · 51 g fat · 3 g fiber
watch: higher fat (54.6% of calories), 2390 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.6% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density840 kcalflag if density under 4 and 300 kcal or moreok
Sodium2390 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Firehouse MeatballLower fit
37 g protein · 830 cal · 59 g carbs · 51 g fat · 4 g fiber
watch: higher fat (55.3% of calories), 1930 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density830 kcalflag if density under 4 and 300 kcal or moreok
Sodium1930 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium Tuna SaladLower fit
39 g protein · 910 cal · 62 g carbs · 57 g fat · 4 g fiber
watch: higher fat (56.4% of calories), 1870 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density910 kcalflag if density under 4 and 300 kcal or moreok
Sodium1870 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium ItalianLower fit
39 g protein · 930 cal · 66 g carbs · 57 g fat · 4 g fiber
watch: higher fat (55.2% of calories), 2650 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.2% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density930 kcalflag if density under 4 and 300 kcal or moreok
Sodium2650 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
GLP-1 fit is Nishi's score, not the restaurant's. How we score.
Numbers are for one published serving from Firehouse Subs' nutrition information; sub totals are the Medium size as published (fully involved, with the meats, cheese, and standard condiments the sub is built with), and component meats, cheeses, breads, veggies, and sauces are the regular Medium-size amounts. Salads are published as complete salad servings; ordering a sub "as a salad" is the same sub with the roll removed. Gram weights are not published.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Grilled Chicken BreastBest fit
30 g protein · 160 cal · 3 g fat · 890 mg sodium
watch: 890 mg sodium
Show the math
Protein30 gstrong at 25 g or morestrong
Protein density18.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat16.9% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium890 mginformational over 800 mgshown; does not change the tier
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
USDA Choice Corned BeefBest fit
28 g protein · 160 cal · 5 g fat · 1030 mg sodium
watch: 1030 mg sodium
Show the math
Protein28 gstrong at 25 g or morestrong
Protein density17.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat28.1% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium1030 mginformational over 800 mgshown; does not change the tier
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Smoked Turkey BreastGood fit
18 g protein · 100 cal · 1.5 g fat · 730 mg sodium
18 g protein · lots of protein for the calories · lower fat
Show the math
Protein18 gstrong at 25 g or morebelow 25 g
Protein density18 g per 100 kcalstrong at 10+, weak under 6strong
Fat13.5% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density100 kcalflag if density under 6 and 300 kcal or moreok
Sodium730 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
USDA Choice PastramiGood fit
22 g protein · 140 cal · 4 g fat · 1160 mg sodium
watch: 1160 mg sodium
Show the math
Protein22 gstrong at 25 g or morebelow 25 g
Protein density15.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat25.7% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium1160 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
USDA Choice Roast BeefGood fit
24 g protein · 160 cal · 3 g fat · 730 mg sodium
24 g protein · lots of protein for the calories · lower fat
Show the math
Protein24 gstrong at 25 g or morebelow 25 g
Protein density15 g per 100 kcalstrong at 10+, weak under 6strong
Fat16.9% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium730 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Virginia Honey HamGood fit
20 g protein · 180 cal · 4 g fat · 790 mg sodium
20 g protein · lots of protein for the calories · lower fat
Show the math
Protein20 gstrong at 25 g or morebelow 25 g
Protein density11.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat20% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density180 kcalflag if density under 6 and 300 kcal or moreok
Sodium790 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
SteakLower fit
22 g protein · 260 cal · 16 g fat · 970 mg sodium
watch: higher fat (55.4% of calories), 970 mg sodium
Show the math
Protein22 gstrong at 25 g or morebelow 25 g
Protein density8.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat55.4% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density260 kcalflag if density under 6 and 300 kcal or moreok
Sodium970 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Smoked Beef BrisketLower fit
16 g protein · 280 cal · 25 g fat · 700 mg sodium
watch: higher fat (80.4% of calories)
Show the math
Protein16 gstrong at 25 g or morebelow 25 g
Protein density5.7 g per 100 kcalstrong at 10+, weak under 6low density
Fat80.4% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density280 kcalflag if density under 6 and 300 kcal or moreok
Sodium700 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
PepperoniLower fit
5 g protein · 100 cal · 9 g fat · 370 mg sodium
watch: higher fat (81% of calories)
Show the math
Protein5 gstrong at 25 g or morebelow 25 g
Protein density5 g per 100 kcalstrong at 10+, weak under 6low density
Fat81% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density100 kcalflag if density under 6 and 300 kcal or moreok
Sodium370 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Protein density4.4 g per 100 kcalstrong at 10+, weak under 6low density
Fat76% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density450 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium950 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
The roll and the large size, a medium roll adds about 240 calories and 43 g of carbs, and a large sub is bigger still (a large Italian is 1,140 calories versus 930 on a medium); order it as a salad to drop the bread.
The meatball and steak subs, the meatball is 450 calories and 38 g of fat and steak is 260 calories and 16 g of fat in the meat alone, so they are fatty for the protein.
Mayo and extra cheese, regular mayo adds 200 calories and 22 g of fat and each cheese is about 100 to 110 calories; ask for reduced-calorie mayo (70 calories) or plain mustard instead.
Sodium, it is high on the meat subs, from about 290 mg on the no-meat Firehouse Salad to 3,040 mg on a large Italian, with the pastrami, corned beef, and Italian subs the saltiest.
Common questions
What's the best Firehouse Subs order on a GLP-1?
A sub ordered as a salad with a lean meat. A Hook & Ladder Salad is 260 calories with 30 g of protein, and a Firehouse Salad with Turkey is 220 calories with 29 g of protein. Smoked turkey is the leanest meat at 100 calories and 18 g of protein, and roast beef adds 24 g of protein for 160 calories.
How much does ordering it as a salad cut the carbs?
A lot. A medium roll is about 240 calories and 43 g of carbs, so dropping it for a salad removes those. Firehouse salads run 11 to 27 g of carbs versus 48 to 71 g on a medium sub, which makes the no-bread swap the single biggest lever on the menu.
What's the highest-protein order at Firehouse Subs?
The most protein comes on the large Italian, but for a lighter, no-bread option a Firehouse Salad with Grilled Chicken leads at 57 g of protein for 380 calories. On the meats, grilled chicken leads at 30 g of protein for 160 calories, then corned beef at 28 g and roast beef at 24 g, all lean.
What should I go easy on at Firehouse Subs?
The meatball and steak subs are heavy on fat, mayo adds 200 calories of mostly fat, and sodium is high across the board, with the pastrami, corned beef, and Italian subs the highest. Skip extra cheese and ask for reduced-calorie mayo or plain mustard instead.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
