🧪 Nutrition Facts
- Calories 490.0
- Total Fat 17.0 g
- Saturated Fat 7.0 g
- Cholesterol 30.0 mg
- Sodium 1170.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 62.0 g
- Dietary Fiber 4.0 g
- Sugars 9.0 g
- Protein 22.0 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 490.0 calories per serving (1 medium sub (284.0g)), Firehouse Subs Veggie Medium is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 62.0g per serving (50.7% of calories), with a good 4.0g of dietary fiber. One thing to note: a single serving contains 1170.0mg of sodium (51% 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 Veggie 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 Veggie Medium contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 490.0 kcal | 24.5% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 30.0 mg | 10% |
| Sodium | 1170.0 mg | 51% ⚠️ |
| Total Carbohydrate | 62.0 g | 23% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 9.0 g | 18% |
| Protein | 22.0 g | 44% ✅ |
* 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 Veggie Medium accounts for 24.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 50.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 490.0 calories in Firehouse Subs Veggie Medium? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 37.1 min |
| Walking: 17 minutes per mile | 84.6 min |
| Cycling (Low Intensity) | 53.6 min |
| HIIT | 45.4 min |
| Step Aerobics | 48.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Firehouse Subs Veggie Medium
Is Firehouse Subs Veggie Medium good for weight loss?
At 490 calories with decent fiber and protein content, this sub can fit into a weight loss plan if it's part of your daily calorie budget. The 22g of protein helps with satiety, though you'll want to be mindful of the 1170mg sodium, which is about half your daily limit in a single meal.
Is Firehouse Subs Veggie Medium good for muscle building?
The 22g of protein is a solid contribution to muscle repair and growth, making this a reasonable post-workout option. Pair it with additional protein sources or a higher-protein meal earlier in the day if you're actively training.
Is Firehouse Subs Veggie Medium good post-workout fuel?
This works reasonably well post-workout thanks to its 22g protein and 62g carbs, which support recovery and glycogen replenishment. The moderate fat content won't interfere with nutrient absorption, though the high sodium might affect hydration recovery.
Is Firehouse Subs Veggie Medium heart-healthy?
The saturated fat is relatively moderate at 7g, and cholesterol is low, which are positives. However, the high sodium level is a concern if you're managing blood pressure or heart health—consider this occasionally rather than regularly.
What should I watch out for with Firehouse Subs Veggie Medium?
The sodium content is quite high at 1170mg per sub—over half the daily recommended limit. If you're monitoring sodium intake for blood pressure or overall health, you might want to balance this meal with lower-sodium choices for 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.
