Subway vs Firehouse Subs: Calorie Comparison (2026)

When it comes to fast food, calorie counts can significantly influence your dining choices. In this matchup, we pit Subway against Firehouse Subs to see which chain offers lighter options. With a wide variety of menu items, both chains cater to different tastes and nutritional needs. Let's dive into the numbers to see which one comes out on top in terms of calories.

Subway vs Firehouse Subs: The Numbers

At a glance, Subway averages 305 calories per item, while Firehouse Subs comes in lower at 253 calories per item. This suggests that Firehouse may be the better choice for calorie-conscious diners.

Metric	Subway	Firehouse Subs
Menu items analyzed	168	684
Average calories per item	305 kcal	253 kcal
Lightest real meal	Creamy Chicken & Dumpling (150 kcal)	Chicken Noodle Soup (120 kcal)
Highest-protein item	Corned Beef Reuben, 6 in (39 g)	Engineer, Large (85 g)
Best protein-per-calorie	Turkey Breast (18/100cal)	Italian Chopped Salad w/ Grilled Chicken (8.4/100cal)
Calorie range	2-860 kcal	5-1550 kcal

Subway's range of calorie counts spans from 2 to 860 across 168 items, indicating a diverse menu. In contrast, Firehouse Subs boasts a wider selection of 684 items, with calories ranging from 5 to 1550, highlighting their extensive offerings.

Average Calories by Category

Let's examine the lightest meal options from each chain.

Category	Avg cal, Subway	Avg cal, Firehouse Subs
Sandwiches	449 kcal	797 kcal
Salads	385 kcal	333 kcal
Desserts	269 kcal	281 kcal
Soup	187 kcal	253 kcal
Toppings & Ingredients	75 kcal	185 kcal
Appetizers & Sides	35 kcal	200 kcal

Subway's lightest real meal is the Creamy Chicken & Dumpling at 150 calories, while Firehouse Subs offers Chicken Noodle Soup at just 120 calories. This makes Firehouse the lighter choice for those looking for a meal with fewer calories.

Lightest Options at Subway

Lightest at Subway	Calories	Protein
Turkey Breast	50 kcal	9 g
Creamy Chicken & Dumpling	150 kcal	8 g
Veggie Patty	160 kcal	15 g
Black Bean Soup, 8 oz	210 kcal	12 g
Sweet Onion Chicken Teriyaki Salad	230 kcal	19 g
Turkey Breast & Black Forest Ham, 6 in	280 kcal	18 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

In this calorie comparison, Firehouse Subs emerges as the lighter option with an average of 253 calories per item compared to Subway's 305 calories. For those seeking higher protein, Subway's Corned Beef Reuben offers 39 grams of protein, while Firehouse's Engineer sandwich delivers 85 grams. Ultimately, your choice may depend on whether you prioritize lower calorie counts or higher protein content.

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. Subway averages 305 calories per item across 168 items; Firehouse Subs averages 253 across 684.