Firehouse Subs Seed Oil Report Card
Based on our menu research, Firehouse Subs cooks with: Subs are mostly steamed meat/cheese/bread (2-6g PUFA); soybean-oil mayo and ranch add 4-6g, and bagged chips are the highest-PUFA side.. Across the 50 menu items we analyzed, it averages 6.2g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Safest Orders at Firehouse Subs
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: Hook & Ladder (Small) + Iced tea, 4.0g total
| Item | PUFA |
|---|---|
| Firehouse Chili | 2.0g |
| Loaded Potato Soup (Cup) | 2.0g |
| Deluxe Mac & Cheese | 2.0g |
| Hook & Ladder (Small) | 4.0g |
| Hook & Ladder Sub (medium) | 5.0g |
What to Avoid at Firehouse Subs
| Item | PUFA |
|---|---|
| Tuna Sub (medium) | 15.0g |
| Italian Sub (medium) | 12.0g |
| Mayonnaise | 12.0g |
| Cajun Mayo | 11.5g |
| Garlic Blend | 11.5g |
Frequently asked
Does Firehouse Subs use seed oils?
Based on our menu research, Firehouse Subs cooks with: Subs are mostly steamed meat/cheese/bread (2-6g PUFA); soybean-oil mayo and ranch add 4-6g, and bagged chips are the highest-PUFA side.. Across the 50 menu items we analyzed, it averages 6.2g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Firehouse Subs cook with?
Our research indicates: Subs are mostly steamed meat/cheese/bread (2-6g PUFA); soybean-oil mayo and ranch add 4-6g, and bagged chips are the highest-PUFA side.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Firehouse Subs use beef tallow?
No. Our research indicates Firehouse Subs cooks with Subs are mostly steamed meat/cheese/bread (2-6g PUFA); soybean-oil mayo and ranch add 4-6g, and bagged chips are the highest-PUFA side., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Firehouse Subs seed oil free?
No. Our research indicates Firehouse Subs cooks with Subs are mostly steamed meat/cheese/bread (2-6g PUFA); soybean-oil mayo and ranch add 4-6g, and bagged chips are the highest-PUFA side., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Firehouse Subs?
Firehouse Chili is the lowest-PUFA item we analyzed at Firehouse Subs, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Firehouse Subs?
Tuna Sub (medium) is the highest-PUFA item we analyzed at Firehouse Subs, at an estimated 15.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
Subway · Jersey Mike's · Jimmy John's · Potbelly · Jason's Deli · Schlotzsky's
See where Firehouse Subs 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.