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Hook & Ladder ® Rookie
Hook & Ladder ® Rookie at Firehouse Subs (US) has 360 kcal per stated portion, with 18.0 g protein and 18.0 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 360 kcal | — |
| Protein | 18.0 g | — |
| Carbohydrate | 33.0 g | — |
| of which sugars | 8.0 g | — |
| Fat | 18.0 g | — |
| of which saturates | 4.5 g | — |
| Fibre | 2.0 g | — |
| Salt | 2.70 g | — |
What that costs in movement
At 75 kg, this item is roughly 64 minutes of brisk walking or 33 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 18% of the day's energy.
The salt in it is about 45% of the 6 g adult daily reference intake.
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.
Name machine-translated to Português (BR) from the English menu; the figures are the published English values.
Source: Firehouse Subs (US) published nutrition · checked 2026-10-27
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All Firehouse Subs (US) items · All chains · Estimate any menu
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