Healthy orders at Firehouse Subs

Lettuce does not settle the salt question.

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Firehouse Subs meals under 650 calories, best protein first

  • Firehouse Salad add Chicken (without dressing)5 g fiber1,120 mg sodium
  • Firehouse Salad add Turkey (without dressing)5 g fiber960 mg sodium
  • Italian Chopped Salad with Grilled Chicken Salad (without dressing)5 g fiber1,580 mg sodium
  • Hook & Ladder Salad (without dressing)5 g fiber920 mg sodium
  • Firehouse Salad add Ham (without dressing)5 g fiber890 mg sodium
See all 18
  • HeroSmall1 g fiber980 mg sodium
  • Firehouse Salad (without dressing)5 g fiber230 mg sodium
  • New York SteamerSmall0 g fiber1,070 mg sodium
  • Firehouse Salad add Salami (without dressing)5 g fiber1,970 mg sodium
  • TurkeySmall1 g fiber810 mg sodium
  • EngineerSmall2 g fiber850 mg sodium
  • Club on a SubSmall1 g fiber840 mg sodium
  • Hook & LadderSmall1 g fiber770 mg sodium
  • Jamaican Jerk TurkeySmall1 g fiber860 mg sodium
  • Turkey Bacon RanchSmall2 g fiber970 mg sodium
  • TunaSmall1 g fiber760 mg sodium
  • Smokehouse Beef & Cheddar BrisketSmall0 g fiber840 mg sodium
  • VeggieSmall1 g fiber750 mg sodium

Sorted by protein per calorie. Sodium over 1,500 mg in red. Source: Firehouse Subs nutrition page, US menu, November 4, 2026. Not affiliated with Firehouse Subs.

Questions

What is a healthy order at Firehouse Subs?

Try the turkey salad without dressing, then choose dressing separately. It brings 30 g protein and some fiber.

Are Firehouse Subs salads healthy?

They vary. The salami salad has more calories and sodium than the small Hook & Ladder, even before dressing.

Is a small Firehouse Subs sandwich a lighter choice?

Yes, compared with its medium version. The small Turkey has 330 calories and 18 g protein. Sodium still counts.

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Lunch pick

Firehouse Salad add Turkey (without dressing)

960 mg sodium

Protein and fiber, with dressing still to count.

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