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Jersey Mike's Subs vs Firehouse Subs: which is better for your macros?
The top protein play at Jersey Mike's Subs is the #9 Club Supreme Sub (56g protein, 930 cal); Firehouse Subs answers with the New York Steamer Sub in a Bowl (Large) (61g, 500 cal). Below, all 34 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Jersey Mike's Subs vs Firehouse Subs, by the numbers
| Head-to-head | Jersey Mike's Subs | Firehouse Subs |
|---|---|---|
| Highest-protein meal | 56g #9 Club Supreme Sub | 61g New York Steamer Sub in a Bowl (Large) |
| Leanest meal | 340 cal Mini #7 Turkey & Provolone Wheat Sub (no oil) & Diet Pepsi | 130 cal Firehouse Chopped Salad (No Meat) |
| Avg protein per meal | 38g | 36g |
| Avg calories per meal | 608 cal | 518 cal |
| Meals at 425 cal or less | 3 | 8 |
| Low-carb / keto meals | 6 | 7 |
| Vegetarian meals | 1 | 1 |
| Meals tracked | 18 | 16 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 34 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥖 Jersey Mike's Subs
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | #9 Club Supreme Sub Regular white sub, turkey, ham, bacon, provolone, Mike's Way (lettuce, tomato, onion, oil, vinegar) | 56g | 930 |
| 2 | #55 Big Kahuna Chicken Cheese Steak Regular white sub, grilled chicken, mushrooms, onions, peppers, white American cheese, Mike's Way | 50g | 710 |
| 3 | #44 Buffalo Chicken Cheesesteak Regular white sub, grilled chicken, buffalo sauce, blue cheese dressing, white American cheese, Mike's Way | 48g | 930 |
| 4 | #9 Club Supreme Sub in a Tub No bread, turkey, ham, bacon, provolone with lettuce, tomato, onion, oil, vinegar | 47g | 650 |
| 5 | #16 Chicken Philly Regular white sub, grilled chicken, onions, peppers, white American cheese, Mike's Way | 44g | 730 |
🥪 Firehouse Subs
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | New York Steamer Sub in a Bowl (Large) Large sub served in a bowl (no bread, no mayo): USDA Choice pastrami, USDA Choice corned beef brisket, provolone, lettuce, Italian dressing — the highest-protein option at Firehouse Subs, ordered keto style with all bread removed. Carbs are net carbs. | 61g | 500 |
| 2 | Firehouse Chopped Salad w/ Grilled Chicken Chopped romaine, grilled chicken breast, mozzarella, tomato, cucumber, bell pepper, pepperoncini (dressing on the side) — a protein-forward entree salad | 57g | 375 |
| 3 | Corned Beef Sub (Medium) Medium white sub, USDA Choice corned beef brisket, provolone, mayo, brown mustard, lettuce, tomato, onion | 45g | 740 |
| 4 | Spicy Cajun Chicken Sub (Medium) Medium white sub, Cajun-seasoned chicken, pepper jack, mayo, jalapeños, lettuce, tomato | 44g | 705 |
| 5 | Roast Beef Sub (Medium) Medium white sub, USDA Choice roast beef, provolone, mayo, lettuce, tomato, onion, dill pickles | 41g | 740 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
Firehouse Subs takes it. Its leanest high-protein pick, the Firehouse Chopped Salad w/ Grilled Chicken, packs 57g of protein into 375 calories — 15.2g per 100 cal, ahead of Jersey Mike's Subs' best (#16 Chicken Philly in a Tub & Diet Coke, 37g for 400 cal, 9.3g per 100 cal). Firehouse Subs lists 8 meals at 425 calories or less; Jersey Mike's Subs has 3.
Bulking
Firehouse Subs wins on raw protein. The New York Steamer Sub in a Bowl (Large) tops out at 61g (500 cal), beating Jersey Mike's Subs' biggest hitter, the #9 Club Supreme Sub, at 56g. For repeat trips, Firehouse Subs has 11 meals with 30g+ protein vs 15 at Jersey Mike's Subs.
Keto
Firehouse Subs is the keto-friendlier menu with 7 low-carb meals vs 6 at Jersey Mike's Subs. Best keto pick: the New York Steamer Sub in a Bowl (Large) — 61g protein, 6g carbs, 500 calories. At Jersey Mike's Subs, the #9 Club Supreme Sub in a Tub (47g protein, 10g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Jersey Mike's Subs menu → · full Firehouse Subs menu → · all chains ranked →
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Settle Jersey Mike's Subs vs Firehouse Subs with your own macros.
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