What exactly does “organic” mean? In this guide, you’ll learn about the nuances of “organic,” including what different labels mean.

You’ve likely noticed organic foods gaining popularity in the grocery stores, restaurants, and farmers markets you frequent. But what exactly does “organic” mean? With many different organic labels — some subtly yet significantly different — it’s no wonder there’s confusion.

In this guide, you’ll learn about the nuances of “organic,” including what these labels mean:

• Organic, in a general sense
• USDA Organic
• 100% Organic
• Organic
• Made with Organic           

You may also be wondering if the benefits of organic are as advertised. Are organic foods really healthier and more sustainable? We’ll cover what you need to know about the organic food label so you can browse the organic section with a bit more confidence. 

What does organic mean?

Organic labels refer to food produced according to USDA organic standards using practices that support  ecological balance animal welfare, and the sustainability of agricultural systems While the specifics of what qualifies as organic vary by food, organic methods generally avoid synthetic pesticides and fertilizers while allowing certain substances, like vaccines (in the name of keeping animals healthy).^[1] 

Organic farming, for example, uses natural approaches like crop rotation and composting to help keep soil healthy. It might also involve the use of certain natural pesticides to keep away bugs while avoiding prohibited chemicals that can leech into foods, soils, and water tables.^[2]

Some consumers focus on buying organic when they pick from the “dirty dozen” — a list of fruits and vegetables identified each year as having the highest levels of pesticide residue according to testing by organizations like the Environmental Working Group (EWG).^[3]

Here’s what made the EWG’s “dirty dozen” list in 2024:

1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

If you’re trying to eat a cleaner diet, choosing organic foods can help support your goals and eco-friendly farming practices. 

What does the USDA Organic Label mean?

The U.S. Department of Agriculture (USDA) defines and regulates its USDA Organic Label to cover foods produced and handled using approved methods. Specifically, it describes such foods as:

“Products that have been produced using cultural, biological, and mechanical practices that support the cycling of on-farm resources, promote ecological balance, and conserve biodiversity.”^[4]

 The USDA maintains a complete list of “allowed and prohibited substances” for organic products.^[5] 

The National Organic Program, an arm of the USDA’s agricultural marketing service, is tasked with upholding the integrity of the USDA Organic seal by monitoring, enforcing, and updating the regulations.^[6]

To qualify for the USDA’s Organic label, food must:^[7]

• Be grown in a manner that minimizes the use of synthetic pesticides or fertilizers
• Come from animals fed organic feed and given access to pasture
• Avoid the use of synthetic substances in production or packaging, except those on the USDA National List of Allowed and Prohibited Substances
• Align with animal welfare standards that permit natural behaviors
• Promote ecological balance, biodiversity, and sustainable farming practices

Within those tight guidelines, the USDA has tiers of labeling categories:^[8]

• 100% Organic: Products with this label contain only organic ingredients and processing aids.
• Organic: At least 95% of the ingredients (measured by weight) are organic.
• Made With Organic Ingredients: At least 70% of ingredients (measured by weight) are organic (these cannot use the USDA Organic seal).

Products with less than 70% organic ingredients may list individual organic ingredients on the packaging but cannot use the USDA Organic seal.

The USDA’s strict labeling criteria ensure that your organic purchases align with federal standards. Now, let’s go deeper into each of these labels so you can make informed shopping decisions. 

Understanding different organic labels

Each of these labels is important to understand so you know how much of it is organic or mostly organic. On the most natural (and restrictive) end of the spectrum is the “100% Organic” distinction. Products with this label can be a reliable choice if you don’t have time to compare. Choosing products that fall under different labeling tiers, though, can give you more options for variety, flavor, price, and availability. 

100% Organic

You might think of the 100% Organic label as the USDA’s gold standard, as it applies to everything in the package and its production process. These foods won’t have been subject to prohibited substances or practices.^[9] 

For example, 100% Organic milk comes from cows that chew on organic grass in free-range pastures. They don’t receive synthetic hormones or antibiotics, and their milk is processed and packaged without the use of inorganic substances. Similarly, 100% Organic meat comes from animals raised organically and slaughtered according to humane standards. 

Produce qualifying as 100% Organic is grown, harvested, and processed entirely within the guidelines of organic certification. 

Organic

Foods that are at least 95% organic can also bear the USDA Organic Label, but they won’t include that extra “100%,” of course. These foods are grouped in with 100% Organic products under the USDA’s label to give consumers more options, potentially leading to lower prices and wider adoption of organic farming.^[10]

For foods labeled as organic but not 100%, the remaining 5% may include ingredients or sources that haven’t been certified organic. This leeway reflects the growing and evolving nature of the industry, potentially helping make organic products more accessible and economically viable.  

Made With Organic Ingredients

If a food advertises that it’s “Made With Organic Ingredients” but does not hold the official USDA seal, it’s held only to a 70% organic ingredient threshold. The remaining 30% do not need to be organically farmed, raised, or harvested. That said, they still need to comply with general USDA regulations.^[11]

This category provides a wider shelf for organic-leaning foods, which can be a great way to transition your favorite items to more eco- and health-friendly choices. 

Natural vs. organic

Among the more health-centric sections of your grocery store or dedicated natural food stores, you’re likely to see “natural” and “organic” labels side by side. However, food labeled as natural is only roughly defined by the Food and Drug Administration (FDA) as not including:^[12]

• Color additives
• Artificial flavors
• Synthetic substances

Yet, while natural foods are minimally processed, the term “natural” is not consistently regulated or enforced. Thus, natural foods may still include ingredients that have been treated with hormones or contain GMOs, even if other ingredients are more natural or even organic. 

While certified organic foods would fall under the general category of natural foods,  not everything with a natural label is also organic. They can still be health- and eco-friendly choices, so don’t count out natural foods — just check the full ingredient list before you make your choice.

Benefits of choosing organic foods

Why go organic? The benefits of choosing organic options range from contributing to your help, supporting the well-being of your community and having a positive impact on the environment. 

Organic farms typically strive to help protect the environment.^[13] Their practices may help reduce pollution, such as toxic runoff, and focus on maintaining healthy soil for future generations. They also tend to prioritize animal welfare, which promotes better living conditions for the livestock. 

Choosing foods with the Organic label can help support:^[14]

• Pollinators, like butterflies and insects
• Farmworkers, who benefit from minimizing their exposure to chemicals   supporting soil health and other sustainable practices that may capture and reduce carbon
• Local environments by maintaining healthier soil, water, and air.

Common misconceptions about organic labels

Organic foods aren’t necessarily healthier. For instance, organic whole milk and standard whole milk might appear roughly equal on their Nutrition Facts labels. Yet organic milk tends to be free of inorganic pesticides, synthetic growth hormones, and most other chemicals. 

Organic does not necessarily mean local. You might want to consider the additional impacts of organic foods that are imported or shipped from across the country rather than non-organic l foods grown and transported locally. The health, social, and environmental impacts can vary depending on how local your choices are. If you do want to buy locally, there’s another label for that — usually, “Locally Grown” or a similar variation. 

You might also encounter a few other terms that sound organic but aren’t necessarily, such as:^[15]

• Cage-free, which indicates the animal is not confined in a cage but allowed to move around and get free access to food and water
• Free-range, which indicates an animal housed in a pen with others to roam free, but not necessarily outdoors
• Pasture-raised, which indicates a free-range animal with free access to the outdoors

Some argue that organic foods aren’t always the best choice for those who prioritize animal welfare, even though organic farming often provides better living conditions for animals. Unlike vegetarian, vegan, pescatarian, or dairy-free diets, organic eating doesn’t necessarily mean avoiding animal products or those raised for slaughter. 

It’s also worth noting that organic labels focus on approved practices for growing, maintaining, and harvesting foods. However, that doesn’t guarantee specific health benefits.

Make informed choices about organic labels

Now that you know what the organic label means, you can more easily discern between these different labels and choose according to your preference and budget. 

Better yet, your commitment to organic eating can earn you rewards.

As part of our mission to support your healthy lifestyle, our Sincerely Health platform rewards you with points for eating better and completing wellness goals.* You can redeem your points as grocery rewards and save money when you shop with the grocery app, making it easy to fill your cart with organic selections.

Download your app on the App Store today

Sources

[1] U.S. Department of Agriculture (USDA). Organic 101: What the USDA Organic Label Means. Last reviewed March 22, 2012. https://www.usda.gov/about-usda/news/blog/organic-101-what-usda-organic-label-means

[2] Consumer Reports. What Do You Really Get When You Buy Organic? Last reviewed September 12, 2019. https://www.consumerreports.org/organic-foods/what-do-you-really-get-when-you-buy-organic/  

[3] Environmental Working Group. Dirty Dozen: Shopper’s Guide to Pesticides in Produce. Last reviewed 2024. https://www.ewg.org/foodnews/dirty-dozen.php  

[4] U.S. Department of Agriculture (USDA). Understanding the USDA Organic Label. Last reviewed July 22, 2016. https://www.usda.gov/about-usda/news/blog/2016/07/22/understanding-usda-organic-label

[5] U.S. Department of Agriculture (USDA). Substances for Organic Crop + Livestock Production. https://www.ams.usda.gov/sites/default/files/media/Allowed-Prohibited%20Substances.pdf

[6] U.S. Department of Agriculture (USDA). National Organic Program. https://www.ams.usda.gov/about-ams/programs-offices/national-organic-program

[7] U.S. Department of Agriculture (USDA). Organic Production and Handling Standards. Last reviewed October 2011. https://www.ams.usda.gov/sites/default/files/media/Organic%20Production-Handling%20Standards.pdf

[8] U.S. Department of Agriculture (USDA). Understanding the USDA Organic Label. Last reviewed July 22, 2016. https://www.usda.gov/about-usda/news/blog/2016/07/22/understanding-usda-organic-label

[9] UConn Extension. What Do Labels Really Mean? Organic, Natural, Cage-Free… Last reviewed December 9, 2019. https://publications.extension.uconn.edu/2019/12/09/what-do-labels-really-mean-organic-natural-cage-free/  

[10] UConn Extension. What Do Labels Really Mean? Organic, Natural, Cage-Free… Last reviewed December 9, 2019. https://publications.extension.uconn.edu/2019/12/09/what-do-labels-really-mean-organic-natural-cage-free/  

[11] University of Connecticut (UConn) Extension. What Do Labels Really Mean? Organic, Natural, Cage-Free… Last reviewed December 9, 2019. https://publications.extension.uconn.edu/2019/12/09/what-do-labels-really-mean-organic-natural-cage-free/

[12] Rodale Institute. Natural vs. Organic: Does the Label Matter? Last reviewed October 1, 2019. https://rodaleinstitute.org/blog/natural-vs-organic-does-the-label-matter/

[13] Mayo Clinic Staff. Organic Foods: Are They Safer? More Nutritious? Last reviewed April 22, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880

[14] Organic Voices. 15 Reasons to Eat Organic. Last reviewed September 19, 2019. https://www.organicvoices.org/15-reasons-to-eat-organic/

[15] UConn Extension. What Do Labels Really Mean? Organic, Natural, Cage-Free… Published December 9, 2019. https://publications.extension.uconn.edu/2019/12/09/what-do-labels-really-mean-organic-natural-cage-free/