Demystifying the High Calorie Count of Firehouse Subs’ Turkey Sub

A hefty turkey sub loaded with melty provolone cheese and creamy mayo might sound like an ideal lunch. But a closer look at Firehouse Subs’ nutrition information shows their Turkey Sub packs a caloric punch.

Let’s analyze the macronutrients and ingredients to understand where all those calories come from in this hearty sandwich.

An Overview of Firehouse Subs’ Turkey Sub

Firehouse Subs’ medium Turkey Sub contains:

• 677 calories
• 35g fat
• 58g carbs
• 36g protein

With 54% of calories from fat this sub delivers a good amount of protein but is also high in saturated fat and sodium.

The typical ingredients in a medium Turkey Sub are:

• Turkey breast
• Provolone cheese
• Lettuce
• Tomatoes
• Onions
• Mayonnaise
• Mustard
• Sub roll

So what exactly accounts for the nearly 700 calories?

Analyzing the Macronutrient Contributors

Here’s a breakdown of where the calories come from in a medium Turkey Sub

• 45% of calories come from fat. Most fat is from the turkey, cheese and mayo.

• 34% of calories come from carbohydrates. Mainly the white sub roll supplying the bulk of carbs.

• 21% of calories come from protein. Primarily from the turkey.

This combination of high-fat ingredients on a large sub roll creates a sandwich heavy in fat and carbs.

Main Sources of Fat

Two ingredients account for the majority of fat in this sub:

• Turkey – With 4 oz of turkey, total fat is 16g. This is 32% of calories.

• Mayonnaise – Regular mayo has 11g fat per tablespoon. Estimate 2-3 Tbsp in one sub, adding 22-33g fat and 188-284 calories just from mayo alone.

Additional sources of fat include:

• Provolone cheese – 8g fat
• Vegetable Oil spread on bread – 5g fat
• Sub roll – 3g fat

So mayo is the biggest driver of calories and fat, but turkey contributes a significant amount as well.

Carbohydrates in the Roll

The medium 9” white sub roll accounts for nearly all the carbs:

• Sub roll – 55g carbs

A standard sub roll weighs about 4 oz (113g). With about half the weight coming from carbs, the roll contributes a hefty carb load.

The vegetables and condiments add minimal carbs:

• Tomatoes – 5g carbs
• Lettuce – 2g carbs
• Onions – 4g carbs

So the bread substantially boosts the carbs.

Protein from Turkey

The turkey breast provides the majority of protein:

• 4 oz turkey – 36g protein

This represents 66% of the recommended daily value for protein.

Provolone cheese adds another 6g protein.

Ways to Lighten Up This Sub

To reduce calories, saturated fat and sodium in Firehouse’s Turkey Sub, you could:

• Ask for easy mayo or mustard instead of regular mayo.

• Choose a low-carb lettuce wrap or skinny sub roll.

• Load up on veggies like spinach, banana peppers and avocado.

• Opt for a half or mini-size sub.

• Get a side salad instead of chips to help fill up.

• Ask for less cheese and no oil spread.

With some modifications, you can still enjoy the turkey and cheese flavors while making a healthier sandwich.

The Bottom Line

Firehouse Subs’ Turkey Sub makes a convenient, protein-packed meal. But with almost 700 calories and over 50g carbs in the medium size, it’s easy to overdo it. Understanding where the calories come from can help make better choices to build an overall balanced diet.