How much protein is in a hook and ladder medium? A nutritional breakdown

January 6, 2026 •

4 min read

According to nutritional data, a medium Hook and Ladder sub from Firehouse Subs contains a notable 36 grams of protein. This makes it a substantial and filling meal for anyone looking to increase their daily protein intake, but it's also important to consider the other nutritional factors.

Quick Summary

The medium Firehouse Subs Hook and Ladder sandwich provides 36 grams of protein from its smoked turkey and honey ham, but also contains 720 calories and high sodium levels. This article explores the full nutritional details, customizable options, and a comparison with other subs for a balanced perspective.

Key Points

36 Grams of Protein: A medium Hook and Ladder sub provides a significant 36 grams of protein, primarily from smoked turkey breast and honey ham.
High in Calories and Sodium: The sub contains around 720 calories and a very high sodium count of 1,900 mg, nearly 80% of the recommended daily value.
Customization is Key: You can modify your sub to fit your dietary needs by adding extra meat for more protein or skipping mayo and cheese to reduce calories and fat.
Lighter Option Available: For a less calorie-dense version, the Hook and Ladder Light on a wheat roll is a good alternative.
Compare Sizes: Protein content scales with size: 18g in a small, 36g in a medium, and 62g in a large.
Balanced Approach: While a strong protein source, the sub should be balanced with lower-sodium meals throughout the rest of your day.

The Nutritional Breakdown of a Medium Hook & Ladder

A medium Hook & Ladder sub is a popular choice at Firehouse Subs, offering a warm and savory blend of smoked turkey breast, honey ham, and melted Monterey Jack cheese. While the sandwich delivers a solid protein count, a complete understanding of its nutritional profile is essential for those monitoring their intake. This section details the key macronutrients and other important figures for the standard medium sub.

Protein Source Spotlight: Turkey and Ham

The 36 grams of protein in a medium Hook & Ladder is primarily derived from its two main meat components: smoked turkey breast and honey ham. Both are lean proteins, but the preparation and curing processes can impact overall nutritional values. Turkey is often celebrated as a lean and high-protein choice, while ham is a flavorful cut that also contributes to the protein total.

Smoked Turkey Breast: Provides a significant portion of the protein content with a relatively lower fat profile compared to other meats.
Honey Ham: Adds both protein and a touch of sweetness, although cured meats typically contribute to the sandwich's overall sodium count.
Monterey Jack Cheese: The melted cheese adds a creamy texture and is another source of protein and fat.

The Rest of the Macros: Calories, Carbs, and Fat

Beyond protein, the medium Hook & Ladder includes other important macronutrients that contribute to its total energy. A single medium sub contains approximately 720 calories. This energy comes from a balance of carbohydrates, fats, and protein.

Total Fat: 36 grams, including 9 grams of saturated fat. This accounts for a significant portion of the daily recommended fat intake.
Total Carbohydrates: 62-64 grams, mainly from the white sub roll. This provides a good source of energy, but the refined nature of the bread means it's less rich in fiber.
Dietary Fiber: Approximately 4 grams. This is a relatively low figure, considering the high carb count.

Sodium Content: A Key Consideration

One of the most important aspects of the Hook & Ladder's nutrition is its high sodium content. The medium size contains 1,900 mg of sodium, which is 79% of the daily value based on a 2,000-calorie diet. The high sodium levels are a result of the cured meats and cheese. For those managing blood pressure or fluid retention, this is a significant factor to consider.

Customizing for Your Protein Goals

For those who want to adjust the nutritional profile of their Hook & Ladder, several customization options are available at Firehouse Subs to either increase protein or reduce unwanted calories and sodium.

Boosting Your Protein Intake

Add extra meat: Simply requesting more smoked turkey and honey ham can significantly boost the protein. Just be mindful of the added sodium that comes with it.
Include bacon: Adding bacon is a popular way to enhance flavor and add protein, but also increases fat and sodium.
Swap in different proteins: Depending on availability, switching to other protein sources like grilled chicken can alter the nutritional values.

Reducing Calories and Sodium

Order the 'Light' version: The Hook & Ladder Light is a great option for cutting calories, featuring a light wheat roll and light mayonnaise.
Skip the cheese and mayo: Removing or reducing high-fat condiments like mayo and cheese can make a big difference in calories, fat, and sodium.
Choose the smaller size: Opting for a small Hook & Ladder will instantly halve your protein, calorie, and sodium intake.

Protein Comparison: Hook & Ladder vs. Other Sizes

Here is a quick comparison table to illustrate how the protein content of the Hook & Ladder varies by size.


Feature	Small Hook & Ladder	Medium Hook & Ladder	Large Hook & Ladder
Protein	18 g	36 g	62 g
Calories	360 Cal	720 Cal	1,140 Cal
Sodium	1,080 mg	1,900 mg	3,080 mg (approx)

How This Fits Your Daily Protein Needs

To put the 36 grams of protein into perspective, consider the recommended dietary allowance (RDA), which is 0.8 grams of protein per kilogram of body weight for the average adult. For a 180-pound person, this translates to about 65 grams of protein per day. A medium Hook & Ladder can fulfill over half of this daily requirement in a single meal. However, active individuals, athletes, or older adults may require more protein to support muscle mass. It is important to balance this high-protein meal with lower-sodium foods throughout the day.

Conclusion: Is the Medium Hook & Ladder a Good Protein Choice?

Yes, the medium Hook & Ladder is an excellent source of protein, especially for those seeking a quick and filling lunch. However, its high calorie, fat, and sodium levels mean it should be consumed in moderation or with strategic customizations. For a lighter, healthier option, the Hook & Ladder Light on a wheat roll offers a great way to enjoy the classic flavors without the full nutritional impact. By understanding the nutritional breakdown, you can enjoy your sub while making informed choices that align with your dietary goals. To explore all the options, visit the official Firehouse Subs nutrition page.

Frequently Asked Questions

The main protein sources are the smoked turkey breast, Virginia honey ham, and Monterey Jack cheese, which together provide the bulk of the protein content.

The protein content is directly correlated with the size. A small sub has 18g, a medium has 36g, and a large has 62g of protein, according to Firehouse Subs' nutritional information.

While it's a good source of protein, the medium Hook and Ladder is quite high in calories, fat, and especially sodium. For a healthier option, consider ordering the 'Light' version, opting for wheat bread, and reducing or skipping the mayo and cheese.

To increase the protein, you can add extra meat portions, such as more turkey or ham, or include other protein-rich toppings like bacon.

To significantly lower the sodium, you can order the lighter version on a wheat roll and ask for no or light cheese and mayo. Since the cured meats are salty, consider a lower-sodium sub altogether if you need a very low-sodium meal.

While the total protein content might not change dramatically, opting for a wheat bread roll can slightly change the fiber and overall nutrient profile. The primary protein comes from the meat and cheese, not the bread.

A medium Hook and Ladder sub contains 720 calories.