Organic food has surged in popularity over the past two decades. In fact, U.S. consumers alone spent $39.1 billion on organic products in 2014, and sales continued to grow—rising more than 11% from 2014 to 2015.
Many believe that organic food is safer, healthier, and tastier than conventional food. Others argue that it’s primarily better for animal welfare and the environment.
This article objectively compares organic versus non‑organic foods, examining nutrient content and their impact on human health.
Definition of organic food:
The term “organic” refers to how food is produced. Organic foods are cultivated or raised without synthetic chemicals, hormones, antibiotics, or genetically modified organisms (GMOs). To qualify, a product must be free from artificial food additives—such as artificial sweeteners, preservatives, colorants, flavorings, or MSG. Organic crops typically use natural fertilizers like manure, and organically raised animals are free from antibiotics and hormones. Organic farming generally improves soil quality, conserves groundwater, reduces pollution, and is considered better for the environment.
Common organic foods include fruits, vegetables, grains, dairy, and meat. Today, many processed organic products—such as sodas, cookies, and breakfast cereals—are also available.
Organic foods may contain more nutrients. Studies comparing organic and non‑organic produce have shown varied results, likely due to natural variations in cultivation. However, evidence suggests organic-grown plants can be more nutrient-dense.
Organic crops often contain higher levels of antioxidants and vitamins. Research has found that organic produce typically contains significantly more antioxidants and certain micronutrients, like vitamin C, zinc, and iron—with antioxidant levels up to 69% higher. One study found that organically grown berries and corn contained 58% more antioxidants and up to 52% more vitamin C than conventionally grown counterparts.
Another study reported that replacing standard fruits, vegetables, and grains with organic options could deliver the same nutritional benefit as eating 1–2 extra servings of fruits and vegetables daily. Organic plants rely less on chemical pesticides and produce more protective compounds (i.e. antioxidants).
Organic crops also tend to have about 30% lower nitrate levels, which is notable since high nitrate intake is linked to certain cancers and a condition called methemoglobinemia in infants—though many believe the health benefits of vegetables outweigh nitrate concerns.
Organic dairy products may boast higher levels of omega-3 fatty acids, vitamin E, iron, and certain carotenoids. However, they may be slightly lower in selenium and iodine compared to conventional dairy.
Organic foods may contain more nutrients than conventional foods.
A review of 67 studies found that organic meat contains more omega-3 fatty acids and slightly less saturated fat than non-organic meat. Higher omega-3 intake is associated with reduced risk of heart disease and other chronic conditions.
However, research is not unanimous. Some studies found no strong evidence that organic foods are more nutritious. For example, a study comparing nearly 4,000 adults found similar nutrient intakes between organic and conventional vegetable consumers—differences were likely due to higher overall vegetable consumption. Another review of 55 studies found no significant nutritional differences, except for lower nitrates in organic produce. A larger review of 233 studies also concluded that evidence for higher nutrient density in organic food remains uncertain.
It’s important to interpret these findings carefully, as nutrient levels depend on variables such as soil quality, weather, harvest time, livestock genetics, diet, season, and farming practices.
Organic food: Grown without synthetic chemicals or GMOs; generally better for the environment.
Nutrient content: May contain higher levels of antioxidants and certain micronutrients but results vary.
Health impact: Potential benefits in plant and animal products, with some differences being modest.
Considerations: Nutrient differences don’t always outweigh other factors—like overall diet, quality, and sustainability.
Other articles
Get the latest product information, promotions and more
