How To Read a Nutrition Label (Without Falling Asleep)

Understanding the Importance of a Nutrition Label

Most nutrition labels look like a wall of numbers. But if you’re trying to eat a little better and take control of your health on the road, that black-and-white box is pure gold.

You don’t need to count every calorie. But you do need to know what’s worth throwing in your cab - and what’s going to make you crash (literally and figuratively) by mile marker 112.

Here’s how to read a nutrition label like a pro

Start with Serving Size

Right at the top, you’ll see something like:

Serving Size: 1 cup | Servings per container: 2

That means everything underneath (calories, fat, sugar, etc.) is for 1 cup - not the whole container. If there are 2 servings, double everything you see if you eat the whole thing (and let’s be honest… most of us do).

Pro tip: If the serving size seems small, and you know you’re eating the whole thing, do the math before you snack.

Calories: The Energy Tank

Calories tell you how much energy you're taking in. A ballpark for most truckers is 2,000–2,400 calories/day, depending on your size and activity.

• Light snack: ~100–200 calories
• Meal replacement: 400–700 calories
• Warning zone: If a snack has 500+ calories and no protein or fiber - it’s mostly empty fuel.

% Daily Value: Know the Numbers

This is your shortcut to knowing if something’s a lot or a little.

• 5% or less = LOW
• 20% or more = HIGH

This applies to everything on the label - sodium, sugar, fiber, protein, vitamins, etc.

What to LIMIT

These are the troublemakers. Look at these first:

❌ Sodium (Salt)

• Aim for less than 600mg per meal
• 2,300mg MAX per day (most truck stop meals have over 1,500 in one hit)

High sodium = higher blood pressure = more stress on your heart.

❌ Added Sugars

• Keep it under 25g a day if you can
• Many snacks (even “healthy” ones) pack 15–30g of sugar per serving

Red flag: If sugar is in the top 3 ingredients, put it back.

❌ Saturated Fat

• Stay below 20g per day
• Fast food, fried snacks, and processed meats are the worst offenders

What to LOOK FOR

These are the heavy hitters that actually help your body:

✅ Fiber

• Aim for 25–30g per day
• Look for at least 3–5g per serving in snacks
  Fiber keeps you full, supports digestion, and helps control blood sugar

Best finds on the road: trail mix with no added sugar, popcorn (air-popped), whole grain wraps or sandwiches

✅ Protein

• You want 15–30g per meal
• Snacks should have at least 7–10g

Protein helps you stay full, maintain muscle, and keep energy up during long hauls.

✅ Micronutrients

• Potassium (aim for 3,500–4,700mg/day): helps blood pressure and cramps
• Calcium + Vitamin D: keeps bones strong (many drivers are low)
• Iron: especially important if you’re tired often

Final Thoughts

Don’t try to be perfect. Start by comparing two options -  pick the one with less sodium and sugar, and more fiber or protein.

You don’t have to give up flavor. You don’t have to give up convenience. You just have to stop eating blind.

Project 61 is here to help drivers like you take control of your health, one choice at a time.