raw organic vegetables in a plate

Organic Food Facts: Health, Safety, and Your Budget

August 14, 2025 Food and the Environment, Nutrition, Spoonful

— By Alex Bosse, Nutrition Education Professional for UMaine Cooperative Extension EFNEP (Expanded Food & Nutrition Education Program)

Whenever the topic of food comes up, whether with friends, family, or during a nutrition class, questions about organic food almost always follow. Over the past decade, interest in organic food has grown, with organic foods often viewed as healthier, while conventionally grown foods are viewed as less nutritious or safe to eat. In reality, the picture is more nuanced. Let’s break it all down.

What does “organic” mean?

When you see “organic” on a food label in the U.S., it means the item meets specific standards set by the U.S. Department of Agriculture under the National Organic Program (NOP). These rules tell farmers and producers exactly how to grow, raise, and handle their products.

Depending on the food, standards vary. The following chart provides an overview of the requirements for different types of organic products. 

Produce & Grains Meat, Dairy, and Eggs Packaged Goods
  • Natural fertilizers
  • Eco-friendly pest control
  • Protects soil and water
  • Roam freely outdoors
  • Protects animal welfare
  • No growth hormones or antibiotics
  • No GMOs
  • Traced from farm to store
  • No artificial colors, flavors, or preservatives

Adapted from USDA Certified Organic: Understanding the Basics

To help shoppers understand how much of a product is truly organic, the USDA created four labeling categories. The USDA Organic seal is put on products to show that it has been certified to national organic standards.

  1. 100% Organic  – All ingredients are organic. Can show USDA Organic seal.
  2. Organic – At least 95% of ingredients are organic. Can show USDA Organic seal.
  3. Made with Organic Ingredients – Contains at least 70% certified organic ingredients. Cannot legally show USDA Organic seal.
  4. Specific Organic Ingredients – Contains less than 70% certified organic ingredients. Cannot legally show USDA Organic seal.
USDA Organic Seal

For more information about USDA Organic labeling, visit Labeling Organic Products.

Is Organic Healthier?

Choosing between organic and non-organic produce can be confusing, especially with so many mixed messages. It’s often assumed that foods grown without synthetic chemicals are more “natural” and therefore healthier. While organic farming can have some environmental benefits and may lead to slightly higher levels of certain antioxidants and healthy fats in certain products, research has not shown that organic foods are always more nutritious than non-organic foods.

A large review of studies in 2024 found that there isn’t enough evidence to make firm conclusions that eating a diet rich in organically grown fruits and vegetables is healthier than eating those grown non-organically. In other words, both organic and non-organic produce can give your body the nutrients it needs to stay healthy.

Cost is another factor to consider when choosing organic products. Organic foods often cost more, which can make them harder to fit into one’s food budget. If the choice is between buying a small amount of organic produce or a larger variety of affordable non-organic produce, you’ll get more health benefits from eating enough fruits and vegetables every day, no matter how they’re grown.

Is organic safer?

Another common reason for choosing organic foods is reducing exposure to pesticides. Studies (Baranski et al. 2014 and Spangler et al. 2012) show that organic produce generally contains lower levels of pesticide residues, and that people who eat organic food have fewer pesticides found in their bodies (Jiang et al. 2024 and Vigar et al. 2019). However, residues found on most non-organic produce are far below safety limits set by the U.S. Environmental Protection Agency (EPA), indicating they are safe to eat. Despite these assurances, it is always a good idea to wash all fruits and vegetables before eating them to remove any remaining dirt, bacteria, or residue.

It’s important to remember that food safety is also about safe handling and storage practices. Whether you buy organic or non-organic, keeping produce clean, refrigerating when needed, and following safe food preparation practices all help to protect your health.

Bottom Line

Organic foods can be a great choice for some people, but they aren’t the only path to eating healthy. Both organic and non-organic foods sold in the U.S. must meet strict safety standards, and both can be part of a healthy diet. If buying organic fits your budget and values, that’s great. If it doesn’t, you can still get all the nutrition you need by choosing a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy, no matter how it’s grown or raised.

According to the CDC, roughly 1 in 10 adults in the U.S. are getting their recommended amount of fruits and vegetables each day, so for most people, the priority should simply be getting more fruits and vegetables throughout the day, whether organic or not. Washing produce, cooking foods to safe temperatures, and storing them properly will go a long way toward keeping your meals safe and healthy as well.

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