MenuTrim
Rookie Tuna Salad calories & nutrition
The Firehouse Subs Rookie Tuna Salad has 460 calories, 20 g protein, 31 g carbs and 28 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 460 calories with 20 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#48 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 Tuna Salad?
The Firehouse Subs Rookie Tuna Salad has 460 calories, on the 2026 menu.
How much protein is in the Rookie Tuna Salad?
20 g of protein, or 4.3 g for every 100 calories. That ranks #48 of 63 Firehouse Subs meals by protein per calorie.
How many carbs and how much fat are in the Rookie Tuna Salad?
31 g of carbs (2 g fiber, 6 g sugar) and 28 g of fat.
How much sodium is in the Rookie Tuna Salad?
1,090 mg, 47% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Firehouse Subs Rookie Tuna Salad good for weight loss?
Yes. At 460 calories with 20 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.