Firehouse Subs Canada Seed Oil Report Card
Based on our menu research, Firehouse Subs Canada cooks with: canola oil. Across the 124 menu items we analyzed, it averages 13.4g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at Firehouse Subs Canada
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Chipotle Honey Chicken & Bacon Wrap + Bottled Water, 8.3g total
| Item | PUFA |
|---|---|
| Firehouse Salad with Turkey | 0.9g |
| Firehouse Salad (no meat) | 1.0g |
| Hook & Ladder Salad | 1.4g |
| Firehouse Salad with Ham | 1.6g |
| Firehouse Salad with Grilled Chicken | 2.0g |
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Build my orderWhat to Avoid at Firehouse Subs Canada
| Item | PUFA |
|---|---|
| Tuna Salad Sub (Large) | 55.4g |
| Steak & Cheese Melt (Large) | 50.6g |
| Thanksgiving Sub (Large) | 42.6g |
| Pepperoni Pizza Meatball Sub (Large) | 39.2g |
| Turkey Bacon Ranch Sub (Large) | 35.9g |
Around the world: Firehouse Subs
We have Firehouse Subs in 2 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Cajun French Fries (Large) | Steak & Cheese Melt (Large) | Steak & Cheese Melt (Medium) | Club on a Sub (Large) | Club on a Sub (Medium) | Fiery Smokehouse Brisket Wrap |
|---|---|---|---|---|---|---|---|
| Canada (this page) | Not disclosed | 20.9g | 50.6g | 33.6g | 27.4g | 17.5g | 16.6g |
| U.S. | soybean oil | 21.6g | 50.6g | 33.6g | 27.4g | 17.5g | 16.6g |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Firehouse Subs Canada item, ranked
All 124 items we have for Firehouse Subs Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Bottled Coca-Cola | 0.0g |
| Bottled Water | 0.0g |
| Coca-Cola (Medium) | 0.0g |
| Coca-Cola (Large) | 0.0g |
| Coca-Cola Zero Sugar (Medium) | 0.0g |
| Coca-Cola Zero Sugar (Large) | 0.0g |
| Diet Coke (Medium) | 0.0g |
| Sprite (Medium) | 0.0g |
| Sprite (Large) | 0.0g |
| Cherry Lime-Aid (Medium) | 0.0g |
| Cherry Lime-Aid (Large) | 0.0g |
| Cherry Lime-Aid Zero Sugar (Medium) | 0.0g |
| Cherry Lime-Aid Zero Sugar (Large) | 0.0g |
| Minute Maid Lemonade (Medium) | 0.0g |
| Minute Maid Lemonade (Large) | 0.0g |
| Fanta Orange (Medium) | 0.0g |
| Fanta Orange (Large) | 0.0g |
| Mello Yello (Medium) | 0.0g |
| Mello Yello (Large) | 0.0g |
| Bottled Diet Coke | 0.0g |
| Bottled Coca-Cola Zero Sugar | 0.0g |
| Bottled Sprite | 0.0g |
| Side Salad | 0.5g |
| Firehouse Chili (Cup) | 0.5g |
| Firehouse Chili (Bowl) | 0.9g |
| Firehouse Salad with Turkey | 0.9g |
| Firehouse Salad (no meat) | 1.0g |
| Chocolate Chip Cookie | 1.2g |
| Baked Lay's Original Chips | 1.2g |
| Cookies & Creme Cookie | 1.2g |
| Hook & Ladder Salad | 1.4g |
| Firehouse Salad with Ham | 1.6g |
| Kid's Ham Sub | 1.8g |
| Firehouse Salad with Grilled Chicken | 2.0g |
| Tomato Basil Soup | 2.1g |
| Kid's Turkey Sub | 2.3g |
| Oatmeal Raisin Cookie | 2.5g |
| Celebration Sugar Cookie | 3.0g |
| Italian with Grilled Chicken Salad | 4.3g |
| Kid's Meatball Sub | 4.7g |
| Pecan Pie Bar | 4.7g |
| SunChips Harvest Cheddar | 5.8g |
| SunChips French Onion | 5.8g |
| Firehouse Meatball Sub (Small) | 6.6g |
| Miss Vickie's Sea Salt & Malt Vinegar | 7.0g |
| Miss Vickie's Jalapeño | 7.0g |
| Miss Vickie's Spicy Dill Pickle | 7.0g |
| Brownie | 7.3g |
| Miss Vickie's Original Sea Salt | 7.5g |
| Hook & Ladder Sub (Small) | 7.9g |
| Ham, Egg & Cheese Breakfast Sub | 8.0g |
| Doritos Nacho Cheese Chips | 8.1g |
| Egg & Cheese Breakfast Sub | 8.2g |
| Chipotle Honey Chicken & Bacon Wrap | 8.3g |
| Spicy Cajun Chicken Sub (Small) | 8.8g |
| Bacon, Egg & Cheese Breakfast Sub | 8.9g |
| Steak, Egg & Cheese Breakfast Sub | 9.0g |
| Smoked Turkey & Provolone Sub (Small) | 9.1g |
| Lay's Classic Chips | 9.3g |
| Broccoli Cheese Soup | 9.9g |
| Veggie Sub (Small) | 10.1g |
| Kid's Grilled Cheese | 10.6g |
| Sweet & Spicy Meatball Sub (Medium) | 10.7g |
| French Fries (Regular) | 11.2g |
| Italian Sub (Small) | 11.5g |
| Firehouse Captains Club Sub (Medium) | 11.6g |
| Firehouse Meatball Sub (Medium) | 12.2g |
| Garlic Bread (Medium) | 13.8g |
| Cajun French Fries (Regular) | 13.9g |
| Smoked Turkey & Roast Beef Sub (Medium) | 14.5g |
| Brisket, Egg & Cheese Breakfast Sub | 14.7g |
| Hook & Ladder Sub (Medium) | 15.8g |
| Fiery Smokehouse Brisket Wrap | 16.6g |
| Firehouse Meatball Sub (Large) | 17.1g |
| The 6ix Sub (Medium) | 17.1g |
| French Fries (Large) | 17.3g |
| Club on a Sub (Medium) | 17.5g |
| Pastrami Sub (Medium) | 17.7g |
| Engineer Sub (Medium) | 17.9g |
| Sweet & Spicy Meatball Sub (Large) | 17.9g |
| Spicy Cajun Chicken Sub (Medium) | 17.9g |
| Brisket Hat Trick Sub (Medium) | 18.3g |
| Roast Beef Sub (Medium) | 18.4g |
| Corned Beef Sub (Medium) | 18.5g |
| Grilled Chicken Breast Sub (Medium) | 18.6g |
| Smoked Turkey & Provolone Sub (Medium) | 19.0g |
| Virginia Honey Ham Sub (Medium) | 19.1g |
| New York Steamer Sub (Medium) | 19.4g |
| Hero Sub (Medium) | 19.4g |
| Firehouse Captains Club Sub (Large) | 19.5g |
| Cajun French Fries (Large) | 20.9g |
| Veggie Sub (Medium) | 21.0g |
| Smokehouse Beef & Cheddar Brisket Sub (Medium) | 21.3g |
| Garlic Bread (Large) | 21.6g |
| Firehouse Steak & Cheese Sub (Medium) | 22.3g |
| Turkey Bacon Ranch Sub (Medium) | 22.6g |
| Italian Sub (Medium) | 23.7g |
| Hook & Ladder Sub (Large) | 23.7g |
| Pastrami Sub (Large) | 24.2g |
| Corned Beef Sub (Large) | 25.1g |
| Pepperoni Pizza Meatball Sub (Medium) | 25.5g |
| Roast Beef Sub (Large) | 25.7g |
| Smoked Turkey & Roast Beef Sub (Large) | 25.7g |
| Spicy Cajun Chicken Sub (Large) | 26.5g |
| Engineer Sub (Large) | 26.8g |
| Virginia Honey Ham Sub (Large) | 27.0g |
| Smoked Turkey & Provolone Sub (Large) | 27.2g |
| Club on a Sub (Large) | 27.4g |
| Thanksgiving Sub (Medium) | 27.6g |
| The 6ix Sub (Large) | 27.7g |
| Brisket Hat Trick Sub (Large) | 28.3g |
| Hero Sub (Large) | 28.4g |
| New York Steamer Sub (Large) | 28.5g |
| Grilled Chicken Breast Sub (Large) | 28.7g |
| Veggie Sub (Large) | 29.2g |
| Italian Sub (Large) | 32.5g |
| Tuna Salad Sub (Medium) | 32.6g |
| Steak & Cheese Melt (Medium) | 33.6g |
| Smokehouse Beef & Cheddar Brisket Sub (Large) | 33.9g |
| Turkey Bacon Ranch Sub (Large) | 35.9g |
| Pepperoni Pizza Meatball Sub (Large) | 39.2g |
| Thanksgiving Sub (Large) | 42.6g |
| Steak & Cheese Melt (Large) | 50.6g |
| Tuna Salad Sub (Large) | 55.4g |
Frequently asked
Does Firehouse Subs Canada use seed oils?
Based on our menu research, Firehouse Subs Canada cooks with: canola oil. Across the 124 menu items we analyzed, it averages 13.4g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Firehouse Subs Canada cook with?
Our research indicates: Canada now fries, and the chain says what in: the April 2026 Canadian nutrition guide prints French Fries (regular and large) under NEW FAVOURITES and the menu adds Cajun Fries, with Firehouse's own statement "POTATOES, VEGETABLE OIL (CANOLA AND/OR SOYBEAN AND/OR COTTONSEED AND/OR SUNFLOWER AND/OR CORN)"; the fries print 7.1% saturated, so the fryer runs canola-dominant in practice. Corrected 2026-09-18 from "no deep fryers in store", which is still true of the US record and stale for Canada. Soybean-oil mayonnaise and the soybean Italian dressing, ranch and white roll remain the biggest PUFA source (about 22 g of mayo on a large sub); bagged chips are fried by Frito-Lay Canada in vegetable oil (sunflower, corn and/or canola). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Firehouse Subs Canada use beef tallow?
No. Our research indicates Firehouse Subs Canada cooks with canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Firehouse Subs Canada seed oil free?
No. Our research indicates Firehouse Subs Canada cooks with canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Firehouse Subs Canada?
Firehouse Salad with Turkey is the lowest-PUFA item we analyzed at Firehouse Subs Canada, at an estimated 0.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Firehouse Subs Canada?
Tuna Salad Sub (Large) is the highest-PUFA item we analyzed at Firehouse Subs Canada, at an estimated 55.4g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Firehouse Subs Canada lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.