Jersey Mike's vs Firehouse Subs: Calorie Comparison (2026)

In the battle of sandwich chains, Jersey Mike's and Firehouse Subs each offer a variety of options for hungry customers. One key factor in choosing where to dine is the calorie content of their menu items. With a wide range of sandwiches, soups, and wraps, understanding the nutritional information can help you make a more informed decision. Let’s dive into the calorie averages and see how these two chains stack up against each other.

Jersey Mike's vs Firehouse Subs: The Numbers

At a glance, Jersey Mike's and Firehouse Subs present different calorie profiles. Jersey Mike's averages 516 calories per item, while Firehouse Subs offers a lighter average of 253 calories.

Metric	Jersey Mike's	Firehouse Subs
Menu items analyzed	913	684
Average calories per item	516 kcal	253 kcal
Lightest real meal	Added Cheese, for Tuna Salad, Regular/Tub/Wraps (120 kcal)	Chicken Noodle Soup (120 kcal)
Highest-protein item	#6 Roast Beef & Provolone on Wheat Giant (107 g)	Engineer, Large (85 g)
Best protein-per-calorie	Extra Meat, for #7 Turkey Breast & Provolone, Regular & Tub (2400/100cal)	Italian Chopped Salad w/ Grilled Chicken (8.4/100cal)
Calorie range	0.5-2010 kcal	5-1550 kcal

The significant difference in calorie averages highlights Firehouse Subs as the lighter option. With a broader variety of lower-calorie items, customers looking for lighter meals may prefer Firehouse Subs.

Average Calories by Category

When comparing the two chains, the type of meals offered varies significantly.

Category	Avg cal, Jersey Mike's	Avg cal, Firehouse Subs
Sandwiches	829 kcal	797 kcal
Entrees	320 kcal	527 kcal
Salads	442 kcal	333 kcal
Desserts	302 kcal	281 kcal
Soup	200 kcal	253 kcal
Beverages	193 kcal	195 kcal
Toppings & Ingredients	196 kcal	185 kcal

Jersey Mike's features items like the #6 Roast Beef & Provolone, which packs a protein punch at 107 grams. In contrast, Firehouse Subs has the Engineer, which offers 85 grams of protein, making it a solid choice for those focused on protein intake.

Lightest Options at Jersey Mike's

Lightest at Jersey Mike's	Calories	Protein
Extra Meat, for #7 Turkey Breast & Provolone, Regular & Tub	0.5 kcal	12 g
Extra Meat, for #7 Turkey Breast & Provolone, Mini	40 kcal	8 g
Extra Meat, for California Dreamin, Mini	40 kcal	8 g
Extra Meat, for California Dreamin, Wrap	45 kcal	10 g
Extra Meat, for Turkey Honey Mustard Wrap	50 kcal	10 g
Extra Meat, for #3 American Classic, Regular & Tub	50 kcal	8 g

Lightest Options at Firehouse Subs

Lightest at Firehouse Subs	Calories	Protein
Chicken Noodle Soup	120 kcal	8 g
Roast Beef, Kids	250 kcal	20 g
Firehouse Salad	260 kcal	10 g
Firehouse Chili	300 kcal	21 g
Smoked Turkey Breast, Small	340 kcal	18 g
Broccoli & Cheese Soup	340 kcal	11 g

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The Verdict

For those seeking a lighter meal, Firehouse Subs is the clear winner with an average of 253 calories per item compared to Jersey Mike's 516 calories. However, if protein content is a priority, Jersey Mike's offers higher protein options, like the #6 Roast Beef & Provolone. Ultimately, the choice depends on whether you prioritize lower calories or higher protein in your meal.

Methodology

Both chains are compared using verified calorie and macro data from published menu information. Averages cover all analyzed items and are a rough guide, not a claim that one chain is universally healthier, since your order and toppings drive the real number. Jersey Mike's averages 516 calories per item across 913 items; Firehouse Subs averages 253 across 684.