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 44 menu items we analyzed, it averages 14.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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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.
Cleanest full order: Firehouse Salad with Grilled Chicken + Iced tea, 2.0g total
| Item | PUFA |
|---|---|
| Chili (6 oz) | 0.5g |
| Chili (10 oz) | 0.9g |
| Firehouse Salad with Grilled Chicken | 2.0g |
| Loaded Potato Soup (Cup) | 2.0g |
| Extra Cheesy Mac & Cheese | 2.0g |
What to Avoid at Firehouse Subs
| Item | PUFA |
|---|---|
| Steak & Cheese Melt (Large) | 50.6g |
| Smokehouse Beef & Cheddar Brisket (Large) | 33.9g |
| Steak & Cheese Melt (Medium) | 33.6g |
| Tuna Sub (medium) | 32.6g |
| Italian (Large) | 32.5g |
Every Firehouse Subs item, ranked
All 44 items we have for Firehouse Subs, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Chili (6 oz) | 0.5g |
| Chili (10 oz) | 0.9g |
| Kids Turkey Sub | 1.4g |
| Kids Ham Sub | 1.7g |
| Oatmeal Raisin Cookie | 2.0g |
| Chocolate Chip Cookie | 2.0g |
| Firehouse Salad with Grilled Chicken | 2.0g |
| Loaded Potato Soup (Cup) | 2.0g |
| Extra Cheesy Mac & Cheese | 2.0g |
| Brownie | 3.0g |
| Honey Mustard | 4.0g |
| Light Mayonnaise | 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 |
| Lay's Classic Chips | 6.0g |
| Peppercorn Ranch Dressing | 7.8g |
| Hook & Ladder (Small) | 7.9g |
| Meatball (Medium) | 10.7g |
| Garlic Blend | 11.5g |
| Hook & Ladder (Medium) | 15.8g |
| Club on a Sub (medium) | 17.5g |
| USDA Choice Pastrami (Medium) | 17.7g |
| Cajun Chicken (Medium) | 17.9g |
| Engineer (Medium) | 17.9g |
| Firehouse Hero (Medium) | 18.2g |
| Turkey Sub (medium) | 19.0g |
| Cajun Mayo | 19.2g |
| New York Steamer (Medium) | 19.4g |
| Mayonnaise | 19.8g |
| Veggie (Medium) | 21.0g |
| Side Salad (with ranch) | 21.2g |
| Smokehouse Beef & Cheddar Brisket (Medium) | 21.3g |
| Turkey Bacon Ranch (Medium) | 22.6g |
| Italian (Medium) | 23.7g |
| Hook & Ladder (Large) | 24.5g |
| Pepperoni Pizza Meatball (Medium) | 25.5g |
| Chicken n' Cheddar Rancher (Medium) | 26.2g |
| Italian (Large) | 32.5g |
| Tuna Sub (medium) | 32.6g |
| Steak & Cheese Melt (Medium) | 33.6g |
| Smokehouse Beef & Cheddar Brisket (Large) | 33.9g |
| Steak & Cheese Melt (Large) | 50.6g |
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 44 menu items we analyzed, it averages 14.5g 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 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?
Chili (6 oz) is the lowest-PUFA item we analyzed at Firehouse Subs, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Firehouse Subs?
Steak & Cheese Melt (Large) is the highest-PUFA item we analyzed at Firehouse Subs, at an estimated 50.6g 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 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.