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Rookie Chicken ’n’ Cheddar Rancher calories & nutrition
The Firehouse Subs Rookie Chicken ’n’ Cheddar Rancher has 470 calories, 24 g protein, 29 g carbs and 29 g fat.
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
Yes. At 470 calories with 24 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#34 of 63 Firehouse Subs meals by protein per calorie.
Lighter swaps at Firehouse Subs
Fewer calories, similar protein
| 360 | 23 g | 28 g | 18 g | 1,420 mg | |
| 370 | 23 g | 29 g | 18 g | 1,220 mg | |
 Firehouse Salad with HamMenu · Ham | 290 | 30 g | 27 g | 9 g | 950 mg |
More protein for about the same calories
 Italian Chopped Salad w/ Grilled ChickenSalads · 1 Salad | 410 | 39 g | 13 g | 22 g | 1,580 mg |
|---|---|---|---|---|---|
Firehouse Salad with HamMenu · Ham | 290 | 30 g | 27 g | 9 g | 950 mg |
 Small Smokin’ Honey Chicken MeltMenu · Small | 470 | 27 g | 32 g | 28 g | 1,320 mg |
Questions
How many calories are in the Firehouse Subs Rookie Chicken ’n’ Cheddar Rancher?
The Firehouse Subs Rookie Chicken ’n’ Cheddar Rancher has 470 calories, on the 2026 menu.
How much protein is in the Rookie Chicken ’n’ Cheddar Rancher?
24 g of protein, or 5.1 g for every 100 calories. That ranks #34 of 63 Firehouse Subs meals by protein per calorie.
How many carbs and how much fat are in the Rookie Chicken ’n’ Cheddar Rancher?
29 g of carbs (3 g fiber, 0 g sugar) and 29 g of fat.
How much sodium is in the Rookie Chicken ’n’ Cheddar Rancher?
1,120 mg, 49% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Firehouse Subs Rookie Chicken ’n’ Cheddar Rancher good for weight loss?
Yes. At 470 calories with 24 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
Eat at Firehouse Subs. Still lose weight.
At Firehouse Subs, the Firehouse Salad with Ham is 290 calories and the Veggie, Large is 1,070. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- Firehouse Subs orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Nutrition from Firehouse Subs's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Firehouse Subs.