{"id":18610,"date":"2025-08-14T09:42:59","date_gmt":"2025-08-14T13:42:59","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=18610"},"modified":"2025-08-19T09:52:36","modified_gmt":"2025-08-19T13:52:36","slug":"organic-food-facts-health-safety-and-your-budget","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2025\/08\/14\/organic-food-facts-health-safety-and-your-budget\/","title":{"rendered":"Organic Food Facts: Health, Safety, and Your Budget"},"content":{"rendered":"<p><i><span style=\"font-weight: 400\"><em>\u2014\u00a0<\/em>By <\/span><\/i><a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/04\/15\/meet-the-bloggers\/#alex-bosse\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400\">Alex Bosse<\/span><\/i><\/a><i><span style=\"font-weight: 400\">, Nutrition Education Professional for UMaine Cooperative Extension EFNEP (Expanded Food &amp; Nutrition Education Program)<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">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\u2019s break it all down.<\/span><\/p>\n<h3>What does \u201corganic\u201d mean?<\/h3>\n<p><span style=\"font-weight: 400\">When you see \u201corganic\u201d 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 <\/span><a href=\"https:\/\/www.ams.usda.gov\/about-ams\/programs-offices\/national-organic-program\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">National Organic Program (NOP)<\/span><\/a><span style=\"font-weight: 400\">. These rules tell farmers and producers exactly how to grow, raise, and handle their products.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Depending on the food, standards vary. The following chart provides an overview of the requirements for different types of organic products.\u00a0<\/span><\/p>\n<table style=\"border-color: #000000\" border=\"1\">\n<tbody>\n<tr>\n<td style=\"text-align: center\"><b>Produce &amp; Grains<\/b><\/td>\n<td style=\"text-align: center\"><b>Meat, Dairy, and Eggs<\/b><\/td>\n<td style=\"text-align: center\"><b>Packaged Goods<\/b><\/td>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Natural fertilizers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eco-friendly pest control<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Protects soil and water<\/span><\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Roam freely outdoors<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Protects animal welfare<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">No growth hormones or antibiotics<\/span><\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">No GMOs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Traced from farm to store<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">No artificial colors, flavors, or preservatives<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><i><span style=\"font-weight: 400\">Adapted from <\/span><\/i><a href=\"https:\/\/www.ams.usda.gov\/services\/organic-certification\/organic-basics\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400\">USDA Certified Organic: Understanding the Basics<\/span><\/i><\/a><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><b><\/b><\/p>\n<ol>\n<li><b>100% Organic\u00a0 &#8211; <\/b><span style=\"font-weight: 400\">All ingredients are organic. Can show USDA Organic seal.<\/span><\/li>\n<li><b>Organic &#8211; <\/b><span style=\"font-weight: 400\">At least 95% of ingredients are organic. Can show USDA Organic seal.<\/span><\/li>\n<li><b>Made with Organic Ingredients<\/b><span style=\"font-weight: 400\"> &#8211; Contains at least 70% certified organic ingredients. Cannot legally show USDA Organic seal.<\/span><\/li>\n<li><b>Specific Organic Ingredients<\/b><span style=\"font-weight: 400\"> &#8211; Contains less than 70% certified organic ingredients. Cannot legally show USDA Organic seal.<\/span><\/li>\n<\/ol>\n<figure id=\"18612\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/2025\/08\/14\/organic-food-facts-health-safety-and-your-budget\/usda-organic-seal\/\" rel=\"attachment wp-att-18612\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18612\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2025\/08\/USDA-Organic-Seal.gif\" alt=\"\" width=\"256\" height=\"256\" \/><\/a><figcaption class=\"wp-caption-text\">USDA Organic Seal<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">For more information about USDA Organic labeling, visit <\/span><a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/labeling\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Labeling Organic Products<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<h3>Is Organic Healthier?<\/h3>\n<p><span style=\"font-weight: 400\">Choosing between organic and non-organic produce can be confusing, especially with so many mixed messages. It\u2019s often assumed that foods grown without synthetic chemicals are more \u201cnatural\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11819487\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">large review of studies in 2024<\/span><\/a><span style=\"font-weight: 400\"> found that there isn\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Cost is another factor to consider when choosing organic products. Organic foods often cost more, which can make them harder to fit into one&#8217;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\u2019ll get more health benefits from eating enough fruits and vegetables every day, no matter how they\u2019re grown.<\/span><\/p>\n<h3>Is organic safer?<\/h3>\n<p><span style=\"font-weight: 400\">Another common reason for choosing organic foods is reducing exposure to pesticides. Studies (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4141693\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Baranski et al. 2014<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22944875\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Spangler et al. 2012<\/span><\/a><span style=\"font-weight: 400\">) 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37930102\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Jiang et al. 2024<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31861431\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Vigar et al. 2019<\/span><\/a><span style=\"font-weight: 400\">). However, residues found on most non-organic produce are far below safety limits set by the <\/span><a href=\"https:\/\/www.epa.gov\/pesticide-tolerances\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">U.S. Environmental Protection Agency (EPA)<\/span><\/a><span style=\"font-weight: 400\">, 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It\u2019s 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.<\/span><\/p>\n<h3>Bottom Line<\/h3>\n<p><span style=\"font-weight: 400\">Organic foods can be a great choice for some people, but they aren\u2019t 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\u2019s great. If it doesn\u2019t, 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\u2019s grown or raised.<\/span><\/p>\n<p><span style=\"font-weight: 400\">According to the <\/span><a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/71\/wr\/mm7101a1.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">CDC<\/span><\/a><span style=\"font-weight: 400\">, 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.<\/span><\/p>\n<h3>Resources<\/h3>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31861431\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health?<\/span><\/a><span style=\"font-weight: 400\"> (National Library of Medicine)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/71\/wr\/mm7101a1.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Adults Meeting Fruit and Vegetable Intake Recommendations \u2014 United States, 2019<\/span><\/a><span style=\"font-weight: 400\"> (CDC)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22944875\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Are organic foods safer or healthier than conventional alternatives?: a systematic review<\/span><\/a><span style=\"font-weight: 400\"> (National Library of Medicine)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4141693\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses<\/span><\/a><span style=\"font-weight: 400\"> (National Library of Medicine)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/labeling\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Labeling Organic Products<\/span><\/a><span style=\"font-weight: 400\"> (USDA)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.ams.usda.gov\/about-ams\/programs-offices\/national-organic-program\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">National Organic Program<\/span><\/a><span style=\"font-weight: 400\"> (USDA)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11819487\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Potential Health Benefits of a Diet Rich in Organic Fruit and Vegetables versus a Diet Based on Conventional Produce: A Systematic Review<\/span><\/a><span style=\"font-weight: 400\"> (National Library of Medicine)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.epa.gov\/pesticide-tolerances\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Regulation of Pesticide Residues on Food<\/span><\/a><span style=\"font-weight: 400\"> (EPA)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37930102\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">The effects of organic food on human health: a systematic review and meta-analysis of population-based studies<\/span><\/a><span style=\"font-weight: 400\"> (National Library of Medicine)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.ams.usda.gov\/services\/organic-certification\/organic-basics\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">USDA Certified Organic: Understanding the Basics<\/span><\/a><span style=\"font-weight: 400\"> (USDA)<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u2014\u00a0By Alex Bosse, Nutrition Education Professional for UMaine Cooperative Extension EFNEP (Expanded Food &amp; 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 [&hellip;]<\/p>\n","protected":false},"author":160,"featured_media":18611,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[260,259,258],"tags":[],"class_list":["post-18610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful-food-and-the-environment","category-spoonful-nutrition","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Organic Food Facts: Health, Safety, and Your Budget - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"Learn what organic food means, how it\u2019s labeled, its health and safety considerations, and budget-friendly tips. 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