🧪 Nutrition Facts
- Calories 500.0
- Total Fat 18.0 g
- Saturated Fat 7.0 g
- Cholesterol 70.0 mg
- Sodium 1710.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 56.0 g
- Dietary Fiber 3.0 g
- Sugars 8.0 g
- Protein 30.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 500.0 calories per serving (1 medium sub (284.0g)), Firehouse Subs Engineer Medium is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 56.0g per serving (44.3% of calories), with a good 3.0g of dietary fiber. One thing to note: a single serving contains 1710.0mg of sodium (74% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Firehouse Subs Engineer Medium — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Firehouse Subs Engineer Medium contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 500.0 kcal | 25% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 70.0 mg | 23% |
| Sodium | 1710.0 mg | 74% ⚠️ |
| Total Carbohydrate | 56.0 g | 20% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 8.0 g | 16% |
| Protein | 30.0 g | 60% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Firehouse Subs Engineer Medium accounts for 25% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 44.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 500.0 calories in Firehouse Subs Engineer Medium? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 37.8 min |
| Walking: 17 minutes per mile | 86.3 min |
| Cycling (Low Intensity) | 54.7 min |
| HIIT | 46.3 min |
| Ice Skating | 52.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Firehouse Subs Engineer Medium
Is Firehouse Subs Engineer Medium good for weight loss?
At 500 calories per sub, this can fit into a weight loss plan if portioned carefully as part of your daily intake. The 30g of protein is a strong point, as it helps keep you satisfied, though the 18g of fat and moderate carbs mean you'd want to account for this in your overall diet.
Is Firehouse Subs Engineer Medium good for muscle building?
The 30g of protein makes this a decent option for supporting muscle repair and growth after exercise. Combined with the carbs for energy, it provides a reasonable post-activity meal, though you might pair it with additional vegetables or a side to round out micronutrients.
Is Firehouse Subs Engineer Medium good post-workout fuel?
This works well as post-workout fuel thanks to the protein-to-carb ratio, which supports recovery and glycogen replenishment. The 500 calories also make it substantial enough to refuel without being excessive for most people.
Is Firehouse Subs Engineer Medium heart-healthy?
The high sodium is a concern for heart health, and the 7g of saturated fat is moderate but worth considering if you're watching your intake. While not prohibitive, pairing this with other lower-sodium, heart-friendly meals throughout the day would help balance things out.
What should I watch out for with Firehouse Subs Engineer Medium?
The sodium content is notably high at 1710mg—that's about 74% of the daily recommended limit in a single sandwich. If you have high blood pressure or need to monitor sodium intake, this should be an occasional choice rather than a regular one.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
