Firehouse Subs Seed Oil Report Card
Based on our menu research, Firehouse Subs cooks with: soybean oil. Across the 178 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 fry in? The full answer
Compare Firehouse Subs with: Jersey Mike's · Jimmy John's · Subway
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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.
| Item | PUFA |
|---|---|
| Firehouse Salad with Turkey | 0.9g |
| Firehouse Salad | 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
| Item | PUFA |
|---|---|
| Station Italian (Large) | 77.0g |
| Tuna Sub (Large) | 54.3g |
| Station Italian (Medium) | 54.0g |
| Steak & Cheese Melt (Large) | 50.6g |
| Station Roast Beef & Provolone (Large) | 49.0g |
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 |
|---|---|---|---|---|---|---|---|
| U.S. (this page) | soybean oil | 21.6g | 50.6g | 33.6g | 27.4g | 17.5g | 16.6g |
| Canada | Not disclosed | 20.9g | 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 item, ranked
All 178 items we have for Firehouse Subs, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Diet Coke (Medium) | 0.0g |
| Cherry Lime-Aid (Medium) | 0.0g |
| Bottled Coke Zero | 0.0g |
| Minute Maid Lemonade (Medium) | 0.0g |
| Coke Zero (Medium) | 0.0g |
| Sprite (Small) | 0.0g |
| Barq's Root Beer (Large) | 0.0g |
| Fanta Orange (Large) | 0.0g |
| Mello Yello (Large) | 0.0g |
| Dr Pepper (Small) | 0.0g |
| Diet Coke (Small) | 0.0g |
| Cherry Lime-Aid (Small) | 0.0g |
| Bottled Coca-Cola | 0.0g |
| Coca-Cola (Large) | 0.0g |
| Barq's Root Beer (Medium) | 0.0g |
| Cherry Lime-Aid (Large) | 0.0g |
| Mello Yello (Medium) | 0.0g |
| Bottled Water | 0.0g |
| Bottled Sprite | 0.0g |
| Coca-Cola (Small) | 0.0g |
| Coke Zero (Large) | 0.0g |
| Minute Maid Lemonade (Small) | 0.0g |
| Minute Maid Lemonade (Large) | 0.0g |
| Fanta Orange (Medium) | 0.0g |
| Mello Yello (Small) | 0.0g |
| Bottled Diet Coke | 0.0g |
| Coke Zero (Small) | 0.0g |
| Fanta Orange (Small) | 0.0g |
| Dr Pepper (Large) | 0.0g |
| Coca-Cola (Medium) | 0.0g |
| Diet Coke (Large) | 0.0g |
| Sprite (Medium) | 0.0g |
| Sprite (Large) | 0.0g |
| Barq's Root Beer (Small) | 0.0g |
| Dr Pepper (Medium) | 0.0g |
| Chili (6 oz) | 0.5g |
| Chili (10 oz) | 0.9g |
| Firehouse Salad with Turkey | 0.9g |
| Firehouse Salad | 1.0g |
| Kids Turkey Sub | 1.4g |
| Hook & Ladder Salad | 1.4g |
| Oven Baked Lay's Regular | 1.6g |
| Firehouse Salad with Ham | 1.6g |
| Kids Ham Sub | 1.7g |
| Firehouse Salad with Grilled Chicken | 2.0g |
| Extra Cheesy Mac & Cheese | 2.0g |
| Loaded Potato Soup (Cup) | 2.0g |
| Chocolate Chip Cookie | 2.0g |
| Oatmeal Raisin Cookie | 2.0g |
| Oven Baked Lay's BBQ | 2.8g |
| Brownie | 3.0g |
| Oven Baked Ruffles Cheddar and Sour Cream | 3.2g |
| Chicken and Dumpling Soup (Cup) | 3.5g |
| Light Mayonnaise | 4.0g |
| Honey Mustard | 4.0g |
| Italian with Grilled Chicken Salad | 4.3g |
| Kids Meatball Sub | 4.4g |
| BBQ Cuban (Medium) | 5.0g |
| Miss Vickie's Jalapeno Chips | 5.0g |
| Chicken and Dumpling Soup (Bowl) | 5.0g |
| Lay's Classic Chips | 6.0g |
| Meatball (Small) | 6.1g |
| Sweet & Spicy Meatball (Small) | 6.1g |
| Firehouse Captain's Club (Small) | 6.2g |
| Lay's Kettle Cooked 40% Less Fat Jalapeno Cheddar | 6.4g |
| Funyuns | 6.4g |
| Lay's Kettle Cooked 40% Less Fat Original | 6.4g |
| Cookies & Creme Cookie | 7.0g |
| Peppercorn Ranch Dressing | 7.8g |
| Hook & Ladder (Small) | 7.9g |
| Sunchips Harvest Cheddar | 8.0g |
| Pecan Pie Bar | 8.5g |
| Honey Ham (Small) | 8.7g |
| Cajun Chicken (Small) | 8.8g |
| Roast Beef (Small) | 8.8g |
| Club on a Sub (Small) | 8.8g |
| USDA Choice Pastrami (Small) | 8.9g |
| Corned Beef (Small) | 8.9g |
| Thanksgiving Turkey Sub (Small) | 9.0g |
| Turkey Sub (Small) | 9.1g |
| Jamaican Jerk Turkey (Small) | 9.3g |
| Grilled Chicken Breast (Small) | 9.3g |
| Engineer (Small) | 9.3g |
| Firehouse Hero (Small) | 9.5g |
| Miss Vickie's Sea Salt and Vinegar | 9.6g |
| Miss Vickie's Smokehouse BBQ | 9.6g |
| Miss Vickie's Spicy Dill Pickle | 9.6g |
| New York Steamer (Small) | 9.7g |
| Veggie (Small) | 10.1g |
| Kid's Grilled Cheese | 10.2g |
| Doritos Cool Ranch | 10.4g |
| Miss Vickie's Simply Sea Salt Original | 10.4g |
| Sweet & Spicy Meatball (Medium) | 10.5g |
| Turkey Bacon Ranch (Small) | 10.5g |
| Meatball (Medium) | 10.7g |
| Smokehouse Beef & Cheddar Brisket (Small) | 11.1g |
| Doritos Nacho Cheese | 11.2g |
| Chipotle Honey Chicken & Bacon Wrap | 11.4g |
| Garlic Blend | 11.5g |
| Italian (Small) | 11.5g |
| Firehouse Captain's Club (Medium) | 11.6g |
| Ruffles Cheddar & Sour Cream | 12.0g |
| Lay's Sour Cream and Onion | 12.0g |
| Flamin' Hot Cheetos | 12.8g |
| Chicken n' Cheddar Rancher (Small) | 13.1g |
| Smokin' Honey Chicken Melt (Small) | 13.6g |
| Pepperoni Pizza Meatball (Small) | 13.7g |
| Cajun French Fries (Regular) | 14.4g |
| Hook & Ladder (Medium) | 15.8g |
| Tuna Sub (Small) | 15.9g |
| Fritos | 16.0g |
| Station Turkey & Provolone (Small) | 16.0g |
| Station Roast Beef & Provolone (Small) | 16.0g |
| Loaded Potato Soup (Bowl) | 16.0g |
| Steak & Cheese Melt (Small) | 16.0g |
| Sweet & Spicy Meatball (Large) | 16.6g |
| Fiery Smokehouse Brisket Wrap | 16.6g |
| Meatball (Large) | 16.8g |
| Crunchy Cheetos | 16.8g |
| Club on a Sub (medium) | 17.5g |
| USDA Choice Pastrami (Medium) | 17.7g |
| Engineer (Medium) | 17.9g |
| Cajun Chicken (Medium) | 17.9g |
| Thanksgiving Turkey Sub (Medium) | 18.0g |
| Firehouse Hero (Medium) | 18.2g |
| Honey Ham (Medium) | 18.2g |
| Roast Beef (Medium) | 18.4g |
| Corned Beef (Medium) | 18.5g |
| Grilled Chicken Breast (Medium) | 18.6g |
| Jamaican Jerk Turkey (Medium) | 18.6g |
| Turkey Sub (medium) | 19.0g |
| BBQ Brisket Loaded Fries (Regular) | 19.0g |
| Cajun Mayo | 19.2g |
| New York Steamer (Medium) | 19.4g |
| Firehouse Captain's Club (Large) | 19.5g |
| Mayonnaise | 19.8g |
| Veggie (Medium) | 21.0g |
| Side Salad (with ranch) | 21.2g |
| Smokehouse Beef & Cheddar Brisket (Medium) | 21.3g |
| Cajun French Fries (Large) | 21.6g |
| Turkey Bacon Ranch (Medium) | 22.6g |
| Italian (Medium) | 23.7g |
| USDA Choice Pastrami (Large) | 24.2g |
| Hook & Ladder (Large) | 24.5g |
| Corned Beef (Large) | 25.1g |
| Honey Ham (Large) | 25.3g |
| Pepperoni Pizza Meatball (Medium) | 25.5g |
| Roast Beef (Large) | 25.7g |
| Firehouse Hero (Large) | 26.1g |
| Chicken n' Cheddar Rancher (Medium) | 26.2g |
| Cajun Chicken (Large) | 26.5g |
| Engineer (Large) | 26.8g |
| Turkey Sub (Large) | 27.2g |
| Smokin' Honey Chicken Melt (Medium) | 27.2g |
| Club on a Sub (Large) | 27.4g |
| Jamaican Jerk Turkey (Large) | 27.6g |
| New York Steamer (Large) | 28.5g |
| Grilled Chicken Breast (Large) | 28.7g |
| Thanksgiving Turkey Sub (Large) | 28.8g |
| Station Italian (Small) | 29.0g |
| Veggie (Large) | 29.2g |
| Station Turkey & Provolone (Medium) | 31.0g |
| BBQ Brisket Loaded Fries (Large) | 31.1g |
| Station Roast Beef & Provolone (Medium) | 32.0g |
| Italian (Large) | 32.5g |
| Tuna Sub (medium) | 32.6g |
| Steak & Cheese Melt (Medium) | 33.6g |
| Smokehouse Beef & Cheddar Brisket (Large) | 33.9g |
| Turkey Bacon Ranch (Large) | 35.9g |
| Pepperoni Pizza Meatball (Large) | 39.2g |
| Smokin' Honey Chicken Melt (Large) | 42.4g |
| Chicken n' Cheddar Rancher (Large) | 42.7g |
| Station Turkey & Provolone (Large) | 48.0g |
| Station Roast Beef & Provolone (Large) | 49.0g |
| Steak & Cheese Melt (Large) | 50.6g |
| Station Italian (Medium) | 54.0g |
| Tuna Sub (Large) | 54.3g |
| Station Italian (Large) | 77.0g |
Frequently asked
Does Firehouse Subs use seed oils?
Based on our menu research, Firehouse Subs cooks with: soybean oil. Across the 178 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 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 soybean oil, 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 soybean 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?
Firehouse Salad with Turkey is the lowest-PUFA item we analyzed at Firehouse Subs, at an estimated 0.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Firehouse Subs?
Station Italian (Large) is the highest-PUFA item we analyzed at Firehouse Subs, at an estimated 77.0g 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. 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
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.