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Rookie Hook & Ladder
Rookie Hook & Ladder at Firehouse Subs (CA) has 410 kcal per stated portion, with — g protein and — g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 410 kcal | — |
| Protein | not published | — |
| Carbohydrate | not published | — |
| of which sugars | not published | — |
| Fat | not published | — |
| of which saturates | not published | — |
| Fibre | not published | — |
| Salt | not published | — |
What that costs in movement
At 75 kg, this item is roughly 73 minutes of brisk walking or 38 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 21% of the day's energy.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: Firehouse Subs (CA) published nutrition · checked 2026-09-22
Similar items on this menu
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410 kcal per portion
Rookie Italian
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Italian with Grilled Chicken Breast Salad
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Rookie Firehouse Meatball
410 kcal per portion
Ham Egg & Cheese Sub
410 kcal per portion
Rookie Spicy Cajun Chicken
410 kcal per portion
All Firehouse Subs (CA) items · All chains · Estimate any menu
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