By Megan Sabo, Dietetic Intern and Graduate Student at West Chester University of PA

Walk through any grocery store and you’ll see the word “organic” on labels, stickers, and aisle signs. For many shoppers, the organic badge indicates something “cleaner,” “healthier,” or “chemical-free.” Over my years of higher education in the dietetics field, I have seen first hand how food marketing often shapes public perception more than science does, and when it comes to organic vs. non-organic foods, confusion is very common as to which option is “better.” The aim of this blog is to break down what the USDA organic label really means, the myths surrounding it, and how to make informed choices that support your health, no matter what’s in your grocery cart! There are some big misunderstandings that surround this topic: 

1. Organic does not equal pesticide-free.
2. Organic does not automatically mean more nutritious or free of additives. 
3. Organic foods are not safer to consume than conventional foods. 

What “Organic” Really Means 

USDA organic certification is focused on how food is produced: farming practices, inputs, animal welfare standards, and allowed processing aids. The USDA National List specifies which non-organic substances are allowed or prohibited in organic production and handling. The list includes some natural pesticides and several allowed processing aids and additives used in organic processed foods. In simpler terms, organic rules restrict many conventional synthetic chemicals, but they do allow certain natural pesticides and processing substances (USDA, 2025). 

Key Evidence and What It Means

Organic farming generally restricts synthetic pesticides, but it does allow a range of approved natural or non-synthetic pesticides (pyrethrins, copper-based fungicides, spinosad, etc) and, in specific cases, some synthetics listed on the National List. Several intervention trials and randomized crossover studies have shown that switching to an organic diet reduces urinary biomarkers of pesticide exposure (organophosphates, neonicotinoids, pyrethroids, glyphosate metabolites) in children and adults (Hyland et al., 2019). Yes, this means that our bodies can pick up on tiny amounts of pesticide residues, but it does not mean that these pesticides cause harm. The idea of pesticides on our produce may sound intimidating, but the levels that are used in conventional farming practices are strictly regulated and are kept far below amounts that could cause harm to us. Most of the pesticide residues that are found on produce that can be detected in our urine are either non-existent, or so minimal that they don’t pose a risk to us, especially after rinsing these products under running water before preparation and consumption.

National food recalls can also be very intimidating, especially from intense media coverage on both news channels and social media platforms. The most commonly recalled products in the U.S. food system include leafy greens (romaine lettuce, spinach, and lettuce mixes), fresh berries (strawberries, blackberries, raspberries), and sprouts (bean, clover), among others. While these recalls can make many people quickly switch to buying organic produce due to the assumption that these products are “safer,” the fact of the matter is that organic foods are just as susceptible to being recalled as conventional foods. Organic produce and meat products can still come in contact with bacteria like E.coli or Salmonella, experience cross-contamination during washing/packaging, or be mislabeled- all of which are the most common reasons for recalls. In other words, organic and conventional foods move through many of the same fields, trucks, processing facilities, and grocery stores, so they share the same potential risks. Organic may be grown differently, but when it comes to food safety and recalls, both are equally capable of showing up on the recall list.

Nutritional Differences Between Organic and Conventional Are Usually Small

Multiple systematic reviews and recent meta-analyses have found that while some organic crops can have higher levels of specific antioxidants or certain micronutrients, the differences are small and inconsistent across studies. Many reviews have found limited evidence that an organic diet produces measurable health outcome improvements in humans beyond reductions in pesticide exposure (Vigar et al., 2019). Factors such as variety, soil quality, storage time, and cooking methods often affect nutrient content more than whether the food was grown using organic practices.

Organic Processed Foods Can Still Contain Approved Additives and Preservatives

Organic packaged products (breads, snacks, cereals, condiments, etc) may contain approved ingredients and processing aids (ascorbic acid, gellan gum, lecithin, baking soda, etc) that are allowed under organic handling rules. The National List and periodic Federal Register updates add or allow specific additives for processed organic products (USDA, 2025). Therefore, if a client chooses to eat organically to avoid additives or preservatives, they still need to read ingredient lists. 

The Bottom Line

In summary, choosing to purchase conventional produce over organic produce does not mean you have a higher likelihood of developing health complications or that you are missing out on “better” nutrient qualities. Conventional produce is almost always better for the budget, so make sure you are gaining as much variety in your produce and protein purchases as possible on a budget that works best for you. There is no need to break the bank on organic products, because at the end of the day, your body can’t tell which farming practices produced the foods you’re eating. It can only recognize the fuel that’s provided from them: vitamins, fiber, antioxidants, all the good stuff that is almost always the same between organic and conventional products. 

Citations

Hyland, C., Bradman, A., Gerona, R., Patton, S., Zakharevich, I., Gunier, R. B., & Klein, K. (2019). Organic diet intervention significantly reduces urinary pesticide levels in U.S. children and adults. Environmental Research, 171, 568–575. https://doi.org/10.1016/j.envres.2019.01.024

USDA. (2025). The National List | Agricultural Marketing Service. Usda.gov. https://www.ams.usda.gov/rules-regulations/organic/national-list?utm

Vigar, V., Myers, S., Oliver, C., Arellano, J., Robinson, S., & Leifert, C. (2019). A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients, 12(1), 7. National Library of Medicine. https://doi.org/10.3390/nu12010007