What’s the Difference Between Organic and Non-Organic Food?
Organic food — defined by the U.S. Department of Agriculture (USDA) as food produced using sustainable agriculture and production practices — has been available in mainstream supermarkets for years. Yet its popularity continues to grow.
Statistics from the USDA show that organic food sales grew by about 8 percent per year from 2011 to 2021.
Here’s more about what makes food organic and whether it’s better for you (or not).
The “organic” designation isn’t necessarily a measure of how healthy or nutritious a food is. Instead, it’s about the farming and processing practices used.
”The USDA sets the rules for what is organic — everything from what you feed your livestock to what kinds of pesticides you are allowed to use to what kind of records you have to keep,” says Neva Hassanein, PhD, a professor of environmental studies at the University of Montana in Missoula.
For plant foods like fruits, vegetables, beans, and grains to be labeled organic or use the USDA Organic Seal, they must be grown in soil that hasn’t been treated with prohibited substances, which includes most, but not all, synthetic fertilizers and pesticides, as outlined in the National List of Allowed and Prohibited Substances (the USDA’s official list of which products may be used in organic farming). In addition, these foods can’t undergo genetic modification.
In organic farming, natural products like compost and manure are used to help plant growth and soil health instead of chemical fertilizers, and certain crops that won’t be sold are planted in between harvests to enrich the soil, explains Melissa Bell, a research coordinator at the Center for Environmental Farming Systems in Raleigh, North Carolina.
Instead of using synthetic pesticides, organic farmers protect their crops from pests by regularly checking for them, growing different crops in different seasons to disrupt the pests, and using certain organic pesticides when absolutely needed, Bell adds.
For meat and poultry to be labeled organic, the animals must be raised on organic land using the same standards as plant foods; fed organic feed; given year-round access to the outdoors (except in inclement weather); and not given antibiotics, hormones, or other prohibited substances. Grazing animals like sheep and cattle must also have access to pasture during the grazing season.
Processed foods that contain multiple ingredients (such as chips, crackers, cookies, or frozen meals) can qualify for one of four organic claims, depending on their contents:
“100 Percent Organic” This label is for foods that are made up entirely of organic ingredients.
“Organic” To use this label, foods may contain up to 5 percent of certain non-organic ingredients on the National List of Allowed and Prohibited Substances.
“Made With Organic Ingredients” A food with this label must be made up of at least 70 percent certified organic ingredients, and any non-agricultural products used (like enzymes and acids) must be on the National List of Allowed and Prohibited Substances.
Specific Organic Ingredients If a food doesn’t specify a percentage of certified organic ingredients, it can’t use the word “organic” in its packaging, except in the ingredients list, to designate specific organic ingredients.
How to Get Organic Certification
To get organic certification, a producer or handler must submit an application to the USDA that describes in detail how they will abide by the organic requirements, including substances from the National List of Allowed and Prohibited Substances and how they’ll keep records.
Then, a USDA-certified agent comes to their farm or facility for a thorough inspection. Once a farm or facility is approved, the producer or handler must submit annual records detailing their practices. A certified agent comes back once a year for an inspection.
Organic vs. Non-GMO Food
“Non-GMO means the food in question has not been genetically modified in any way,” says Stacey Woodson, RD, a registered dietitian based in Philadelphia. A food cannot be labeled organic if it’s genetically modified. “Therefore, organic food is automatically non-GMO, but non-GMO is not necessarily organic,” Woodson says.
Organic certification wouldn’t exist — nor would organic food be so popular — if there weren’t potential benefits to choosing organic food. Here are a few potential benefits to consider.
Fewer Pesticides
The U.S. Food and Drug Administration (FDA) sets strict limits for the amount of pesticide residue allowed on conventional produce, but some people still worry about the potential negative health effects of pesticides, like increased risk of certain diseases, including Parkinson’s, Alzheimer’s, cancer, and respiratory and reproductive disorders. Certified organic foods are free from most synthetic pesticides.
One research review found that organic fruits and vegetables had slightly higher antioxidant levels than their non-organic counterparts, but the authors said that more research was needed to say whether this made a measurable difference in overall health. Moreover, the studies focused on produce grown in Europe, so it’s unclear if the results apply to U.S. foods.
Another research review of studies from several countries, including the United States, concluded that there is no significant difference in the nutritional value of organic versus non-organic foods.
May Have Lower Nitrate Levels
Older studies have shown that organic plant foods have lower levels of nitrates — compounds made of nitrogen and oxygen found naturally in air, soil, water, and some foods and added to other foods during processing — than their conventionally grown counterparts. While it’s normal to consume some nitrates, high levels in the body may cause health issues, including cancer.
More Humane Animal Treatment
Organic labeling standards aim to improve animal welfare by requiring farmers to provide animals with access to outdoor space and preventing the use of growth hormone and antibiotics.
One review of studies in organic dairy cows, beef cattle, sheep, pigs, and chickens found that the animals’ overall health and welfare was good. However, the authors also say there’s no definitive evidence that organic farming is better for animal welfare than conventional farming.
Non-organic food doesn’t need to be grown according to the same standards as organic foods. But that doesn’t mean non-organic foods are inherently harmful, unhealthy, or unsustainably produced.
Any food sold in the United States is regulated by the FDA. The agency sets strict limits on pesticide residue on food, and these limits are far below the amount that could actually be harmful to human health.
Moreover, it’s against the law to sell meat that contains antibiotics, organic or not. Any meat that contains antibiotics is destroyed and counted as a violation. If a meat producer receives more than one violation in a 12-month period, their name is published on a public list of offenders that meat processing facilities reference when choosing who to buy from.
While organic food has potential benefits, experts say it’s not the be-all and end-all of healthy eating. “What matters most is nourishing your body with wholesome foods, organic or not, that fit your budget and lifestyle,” Woodson says. If organic produce is out of your price range, buy conventional produce and aim to eat several servings per day.
And, just because a food is organic doesn’t mean it’s super nutritious, Woodson says — a non-organic apple is more nutrient-dense than an organic chocolate chip cookie.
Organic may be more sustainable — that is, grown and processed in a way that has less impact on the environment and natural resources — than conventional, but buying local meat and produce may make an even greater difference. “Buying from local farmers reduces fossil fuel consumption and greenhouse gas emissions,” Woodson says, since it requires less transportation and sometimes less packaging and temperature control methods such as refrigeration.
If you’d like to include more organic foods in your diet, here are a few things to consider.
1. Know Your Labels
Familiarize yourself with the different organic food labels. Anything labeled “100 percent organic” is just that, while foods labeled “organic” may contain up to 5 percent of non-organic ingredients. Finally, foods labeled “made with organic ingredients” are at least 70 percent organic.
2. Shop Your Local Farmer’s Market
Woodson and Bell recommend hitting up your local farmer’s market for organic produce. Many smaller farmers may not have the expensive organic certification, but they often use organic farming practices and are willing to talk about those practices with you, Bell says.
3. Join a Community Supported Agriculture Program
For local, seasonal produce, Woodson recommends finding a Community Supported Agriculture (CSA) program — which involves purchasing a “share” of a local farm in exchange for a regular delivery of farm-grown food — in your area. You’ll get boxes of fresh produce, often at a lower price than you’d find at the grocery store because you’re buying directly from farmers. Some CSAs are entirely organic while others aren’t, so check your options and decide which is best for you.
4. Choose a Mix of Organic and Conventional Foods
If buying all organic food is too expensive or unrealistic for you, choose the organic items that best fit your values and health goals or concerns. If you’re most concerned about pesticides, opt for organic produce when possible, Woodson says. If animal welfare matters most, prioritize organic meat, eggs, and dairy products.
In addition, you can limit your organic produce to items on the Environmental Working Group’s “dirty dozen” list. These are the 12 fruits and vegetables that tend to be most contaminated with pesticides. While the list changes every year, the foods on the 2024 dirty dozen list include strawberries, spinach, kale (and collard and mustard greens), grapes, peaches, pears, nectarines, apples, bell and hot peppers, cherries, blueberries, and green beans.
Organic food is not genetically modified and is grown without synthetic pesticides and fertilizers.
Organic meat, eggs, and dairy products come from animals that have been raised in humane conditions without antibiotics or pesticides.
Some studies suggest that organic food is better for human health, and experts agree that organic farming practices are more sustainable than conventional ones.
