Firehouse Subs Nutrition Information

by William McCoy

If your stomach is telling you that it's time for lunch, answer it by finding a Firehouse Subs location near you. The sandwich restaurant chain, which had more than 700 locations across the country as of 2014, touts its flavorful meats, cheeses and other ingredients as the perfect complement to its signature sub rolls. If you're watching your weight, steer clear of certain items on the menu in favor of lighter choices. Ideally, order a medium sub rather than a large one.

Subs Less Than 500 Calories

If you carefully monitor your caloric intake, Firehouse Subs has a line of sandwiches that each contain fewer than 500 calories. The turkey salsa verde sub has 427 calories, 14.8 grams of fat and 1,728 milligrams of sodium, while the Capt. Sorensen's datil pepper grilled chicken sub has 428 calories, 14.1 grams of fat and 2,001 milligrams of sodium. Although the calories are low, the sodium is cause for concern. The 2010 Dietary Guidelines for Americans advises consuming no more than 2,300 milligrams of sodium per day, though some people should limit their intake to 1,500 milligrams a day.

Other Subs

If you don't want a sandwich off Firehouse's "Under 500 Calories" menu, be vigilant about making a healthy choice. Skip subs such as the large smokehouse beef and cheddar brisket sub, which has 1,497 calories, 100.9 grams of fat and 2,969 milligrams of sodium. A lighter choice is the large chicken breast sub, which has 1,045 calories and 51.5 grams of fat. This sandwich, however, is loaded with 3,753 milligrams of sodium. Better still, opt for a medium-sized sandwich. Regardless of the type, medium sandwiches are lower in calories, fat and sodium.

Dining With Kids

If you visit Firehouse Subs with a child, the restaurant has a kids' menu. The healthiest choice on this menu is the turkey sub, which has 221 calories, 6 grams of fat and 816 milligrams of sodium. Another suitable choice is the roast beef sub, which has 240 calories, 7 grams of fat and 798 milligrams of sodium. Steer your child away from the meatball sub, which has 447 calories, 28.6 grams of fat and 995 milligrams of sodium.

Sweet Treats

Firehouse has a variety of sweet sides for your meal, including brownies and cookies. A chocolate chip cookie is a healthier choice than a brownie. Each cookie has 260 calories, 14 grams of fat and 160 milligrams of sodium. A brownie, meanwhile, has 430 calories, 20 grams of fat and 240 milligrams of sodium. The two desserts are high in sugar, with 27 and 39 grams, respectively.

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About the Author

Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.