What’s the Difference Between Organic and Non-Organic Food?

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.

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.

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.

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• “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.

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• “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.

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• 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.

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How to Get Organic Certification

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

May Contain More Nutrients

“In theory, organic food is not healthier than non-organic food,” Woodson says, “However, some research suggests that the vitamin and mineral content in food may differ depending on farming practices.”

May Have Lower Nitrate Levels

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.

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.

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

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

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.

• 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.