🧪 Nutrition Facts
- Calories 630.0
- Total Fat 27.0 g
- Saturated Fat 10.0 g
- Cholesterol 95.0 mg
- Sodium 2170.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 64.0 g
- Dietary Fiber 3.0 g
- Sugars 8.0 g
- Protein 36.0 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 630.0 calories per serving (1 medium sub (312.0g)), Firehouse Subs Hero Medium is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 64.0g per serving (39.8% of calories), with a good 3.0g of dietary fiber. One thing to note: a single serving contains 2170.0mg of sodium (94% 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 Hero 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 Hero Medium contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 630.0 kcal | 31.5% |
| Total Fat | 27.0 g | 35% |
| Saturated Fat | 10.0 g | 50% |
| Cholesterol | 95.0 mg | 32% |
| Sodium | 2170.0 mg | 94% ⚠️ |
| Total Carbohydrate | 64.0 g | 23% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 8.0 g | 16% |
| Protein | 36.0 g | 72% ✅ |
* 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 Hero Medium accounts for 31.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 39.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 630.0 calories in Firehouse Subs Hero Medium? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 47.6 min |
| Walking: 17 minutes per mile | 108.7 min |
| Cycling (Low Intensity) | 68.9 min |
| HIIT | 58.4 min |
| Walking: 18 minutes per mile | 114.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Firehouse Subs Hero Medium
Is Firehouse Subs Hero Medium good for weight loss?
At 630 calories per sub, this is a fairly dense meal that could fit into a weight loss plan if it's your main lunch, but the high fat content (27g) means it's calorie-dense relative to its nutritional density. The decent protein at 36g will help keep you satisfied, which is beneficial for weight loss.
Is Firehouse Subs Hero Medium good for muscle building?
The 36g of protein is a solid contribution toward muscle building goals, especially when combined with resistance training and adequate overall daily protein intake. This sandwich could work well as part of a post-workout meal or lunch on training days.
Is Firehouse Subs Hero Medium good post-workout fuel?
This sub works reasonably well post-workout with its 36g protein and 64g carbs, though the high fat content (27g) might slow digestion compared to leaner post-workout options. If you're not in a rush to refuel, the macronutrient balance is acceptable, but a lower-fat sandwich might be more ideal immediately after intense exercise.
How might Firehouse Subs Hero Medium affect blood sugar?
With 64g of carbs and only 3g of fiber, this sandwich will raise blood sugar fairly quickly—the 8g sugar is moderate, but the refined carbs in the bread are the main driver. If you have blood sugar concerns, pairing it with additional vegetables or a protein source could help moderate the blood sugar response.
What should I watch out for with Firehouse Subs Hero Medium?
The sodium content at 2,170mg is very high—that's nearly a full day's recommended limit in a single sandwich. If you have high blood pressure or need to monitor sodium intake, this is something to be mindful of, and you'd want to balance it with lower-sodium meals the rest of the day.
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.
