MenuTrim
Rookie Steak & Cheese Melt calories & nutrition
The Firehouse Subs Rookie Steak & Cheese Melt has 520 calories, 21 g protein, 29 g carbs and 36 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?
It can fit. 520 calories is 26% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#54 of 63 Firehouse Subs meals by protein per calorie.
Lighter swaps at Firehouse Subs
Fewer calories, similar protein
 Firehouse Salad with HamMenu · Ham | 290 | 30 g | 27 g | 9 g | 950 mg |
|---|---|---|---|---|---|
 Italian Chopped Salad w/ Grilled ChickenSalads · 1 Salad | 410 | 39 g | 13 g | 22 g | 1,580 mg |
 Engineer, SmallSandwiches · Small | 350 | 24 g | 31 g | 18 g | 1,160 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 Steak & Cheese Melt?
The Firehouse Subs Rookie Steak & Cheese Melt has 520 calories, on the 2026 menu.
How much protein is in the Rookie Steak & Cheese Melt?
21 g of protein, or 4.0 g for every 100 calories. That ranks #54 of 63 Firehouse Subs meals by protein per calorie.
How many carbs and how much fat are in the Rookie Steak & Cheese Melt?
29 g of carbs (3 g fiber, 0 g sugar) and 36 g of fat.
How much sodium is in the Rookie Steak & Cheese Melt?
1,150 mg, 50% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Firehouse Subs Rookie Steak & Cheese Melt good for weight loss?
It can fit. 520 calories is 26% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
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.