Firehouse Subs Smoked Turkey Breast Calorie Breakdown by Size
To determine the total calorie count for a smoked turkey breast sub from Firehouse, you must first consider the size. The standard "Smoked Turkey & Provolone" sub includes smoked turkey breast, provolone cheese, lettuce, tomato, onion, mayo, and deli mustard. The caloric value for each size of this specific build is:
- Small Smoked Turkey Sub: 340 calories
- Medium Smoked Turkey Sub: 680 calories
- Large Smoked Turkey Sub: 1,040 calories
It is important to note that these figures represent the standard build. Customizing your sub with different toppings, sauces, or cheese can alter the final nutritional count. For instance, swapping provolone for a higher-fat cheese or adding extra mayo would increase the total calories.
Nutritional Composition of the Smoked Turkey Breast Ingredient
Focusing on the core ingredient, the smoked turkey breast, provides insight into the nutritional base of the sub. According to some nutritional information, the turkey breast portion contains a relatively low number of calories on its own, with a typical serving offering roughly 100-150 calories. The majority of the calories in the standard sub come from the provolone cheese, the sub roll, and especially the mayonnaise.
Comparing Calorie Counts: A Customization Table
One of the best ways to control the calorie count of your Firehouse sub is to customize your order. Here is a comparison of different ways to order the smoked turkey breast sub and the impact on the overall calories.
| Sub Customization | Estimated Calorie Change | Notes |
|---|---|---|
| Standard Medium Sub | 680 calories | Standard build with provolone, mayo, and deli mustard. |
| Remove Mayonnaise | -100 to -110 calories | Mayo is a high-calorie condiment; removing it significantly reduces fat and calories. |
| Switch to Wheat Bread | -30 to -50 calories (approx) | Some sources indicate a slightly lower calorie count for wheat bread options. |
| Add Extra Cheese | +100 to +110 calories | Extra cheese adds considerable fat and calories. |
| "Fully Involved" with Pickles | +5 to +10 calories | Adding pickles and other low-calorie veggies has minimal impact. |
| No Cheese, No Mayo | -200+ calories | A substantial reduction by eliminating two high-calorie components. |
How to Create a Lower-Calorie Smoked Turkey Sub
If you're watching your caloric intake, it's easy to adjust your order to fit your dietary needs. The simplest strategies involve reducing or removing the higher-calorie components. Consider the following tips:
- Lighten up the condiments: Mayonnaise is a significant source of calories and fat. Opt for deli mustard, which is much lower in calories, or ask for a reduced-fat version if available.
- Mind the cheese: Provolone adds a great flavor but also contributes to the total calorie and fat count. Ask for half the cheese or skip it entirely.
- Go for veggies: Maximize your sub's flavor and nutrient profile by piling on vegetables like lettuce, tomatoes, onions, pickles, and peppers. These are very low in calories but add crunch, texture, and vitamins.
- Choose the right size: Ordering a small sub is an obvious but effective way to control portion size and calories. If a medium or large is too much, split it into two meals.
- Try a salad option: For the lowest-calorie alternative, you can order a Firehouse Salad with turkey. This removes the bread entirely, leaving a nutrient-dense and satisfying option.
Conclusion
The calorie count for a Firehouse Subs smoked turkey breast sub varies significantly based on size and customization. A standard medium sub contains 680 calories, while a large can exceed 1,000. By understanding the nutritional impact of different ingredients and making simple adjustments, you can enjoy this sandwich while staying mindful of your caloric goals. Opting for a smaller size, reducing or eliminating high-calorie condiments like mayonnaise, and loading up on vegetables are excellent strategies for creating a healthier meal. For the most precise nutritional data, consult the official Firehouse Subs nutrition menu.
Note: Specific nutritional information may vary by location and ingredient availability. Always check the restaurant's official website or in-store materials for the most current data.
Frequently Asked Questions about Firehouse Subs Smoked Turkey Breast
Q: How many calories are in a small smoked turkey breast sub from Firehouse? A: A small smoked turkey sub from Firehouse Subs contains 340 calories.
Q: How many calories are in a medium smoked turkey sub from Firehouse? A: A medium smoked turkey sub from Firehouse Subs contains 680 calories.
Q: How many calories are in a large smoked turkey sub from Firehouse? A: A large smoked turkey sub from Firehouse Subs contains 1,040 calories.
Q: What is the calorie count for just the smoked turkey breast meat at Firehouse? A: A single serving of the smoked turkey breast meat contains approximately 100-150 calories, though the exact amount can depend on serving size.
Q: Does removing provolone cheese reduce calories significantly? A: Yes, removing the provolone cheese, which typically adds around 100-110 calories, is an effective way to lower the total calorie count of your sub.
Q: What is the lowest-calorie way to order a smoked turkey breast sub? A: The lowest-calorie option is to order a small sub on wheat bread with no provolone cheese or mayonnaise, asking for extra vegetables and deli mustard instead.
Q: Is the smoked turkey breast at Firehouse healthy? A: The smoked turkey breast itself is a relatively lean protein. However, the overall nutritional value of the sub depends heavily on the bread, cheese, and condiments chosen.
Q: Can I get nutritional information directly from Firehouse Subs? A: Yes, Firehouse Subs provides a comprehensive nutritional information menu, which can be found on their official website.
Q: Do condiments like mayonnaise and mustard affect the calorie count differently? A: Yes, mayonnaise adds a significant amount of calories and fat, whereas standard deli mustard is much lower in calories.
Q: Can I substitute the sub roll to save calories? A: Yes, Firehouse Subs offers a gluten-free roll option, and sometimes a wheat bread option, which can affect the final calorie count. For the most savings, consider a turkey salad instead.
Q: Does adding vegetables affect the calorie count much? A: No, adding standard vegetables like lettuce, tomato, and onion adds minimal calories while increasing the sub's fiber and nutrients.
Q: How do the calories compare to other subs? A: The smoked turkey breast sub is often a lighter option compared to subs with higher-fat meats like salami, beef brisket, or more toppings, such as the large Club on a Sub at 1,350 calories.
