Is Eating Organic Food Better for You? And Why Is It More Expensive?

Interest in purchasing organic food has steadily increased in the U.S. since 2012. This market reached an all-time high in 2021, surpassing $63 billion dollars for the year, according to the Organic Trade Association. Over $21 billion of that came from the purchase of organic fruits and vegetables.

But there are conflicting reports about the health benefits of organic fruits and vegetables. Apart from lowering your exposure to pesticide residues, it’s unclear whether organic food is actually better for you. And there’s the added expense to consider. 

What is organic food?

Organic food is grown in a certain way to meet specific U.S. Department of Agriculture (USDA) requirements. These requirements are mostly environmentally focused, with emphasis put on natural substances and conservation of resources like soil and water. Nonorganic fruits and vegetables, often called conventionally grown produce, use farming methods and products that take a heavier toll on the environment.   

There are four types of organic food labels:

1. 100% organic: Most foods that are labeled “100% organic” are raw, such as fruits and vegetables. 

2. Organic: Any product that is made of at least 95% organic fruits and vegetables can be labeled “organic.” 

3. Made with organic: Any product that is made of at least 70% organic foods can be labeled “made with organic” and can specify which ingredients are organic. But products with this label are not allowed to use the USDA organic seal.

4. Specific organic ingredients: Products using less than 70% organic food can specify that certain ingredients are organic, but they cannot use the USDA organic seal or the word “organic” anywhere else on their packaging.

What does it take for food to be certified organic?

Fruits and vegetables must meet specific requirements to be certified organic by the USDA. Here are a few examples of the dozens of standards that farmers have to meet when growing organic produce:

• Farming methods can’t harm the land, water, plants, or wildlife. This is in contrast to conventional farming methods, which have been known to kill bees and other animals.

• Synthetic fertilizers and pesticides are typically not allowed. 

• There are many farming methods involving chemicals that are common in large, commercial farming, but which are not allowed in organic farming. For example, using sewage sludge as a fertilizer is allowed on conventional farms but not on organic farms.

These standards may also contribute to the idea that organic foods are better for you.

Why is organic food more expensive than conventional food?

There are many reasons why organic food is more expensive than conventional food, including:

• Certification costs: Getting your farm and produce certified organic can cost anywhere between $750 to $1,250 for the first year, and farmers must pay yearly inspection and recertification fees.

• Specialized farmland: Growing crops according to organic standards means that you spend more time and money maintaining the land on your farm.

• Small-scale production: Organic fruits and vegetables are typically handled in small amounts, in part because organic and non-organic produce must be processed, shipped, and stored separately.

• Supply and demand: With smaller amounts of organic foods available for sale, the demand is generally higher than the supply, which can raise costs for the consumer.

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In 2010, around 17 varieties of organic fruits and vegetables were anywhere from 7% to 82% more expensive than their nonorganic counterparts.

However, according to 2022 data from the USDA, the price difference can be much lower or much higher in some cases. For example, in April 2022, a 2-pound bag of organic red onions ($2.99) was only 3 cents more expensive than the same size bag of conventional onions ($2.96). 

On the flip side, a 1-pint package of organic blueberries commanded an 82% premium over its conventionally grown counterpart, while sweet potatoes were about 158% more per pound than nonorganic sweet potatoes.  

Is organic food better for you?

Most research shows that the nutritional differences between organic and nonorganic produce are minimal. Organic produce might have more micronutrients — such as iron and zinc — compared to conventionally farmed produce, depending on what agricultural practices are used. But, except for phenolic compounds (naturally occurring substances in plants) and vitamin C, studies haven’t found noticeably higher amounts of nutrients in organic produce. 

A comprehensive review of existing research found that eating organic food is linked to lower inflammation. But the findings weren’t conclusive, because people who eat organic food tend to have healthier lifestyles overall. The results also don’t take into account socioeconomic barriers that can prevent people from purchasing organic food. 

Another cross-sectional study found that people who ate organic food were less likely to gain weight or develop obesity. And these findings held true despite factors like education, ethnicity, and income level. 

But overall there isn’t much other research on the U.S. population that shows that organic food is better for you. So scientists are calling for more research into the potential health benefits of organic food. 

Is organic food better for you because of lower pesticide exposure?

Organic produce may be better in terms of reducing your exposure to heavy metals and pesticide residues. On average, organic produce contains about half of the pesticide content of nonorganic varieties. But some organic crops have also tested positive for certain chemicals.

That said, there isn’t much research that shows what kind of impact pesticides can have on our health. One study found a reduced risk of preeclampsia in Norwegian women who ate organic (rather than conventional) vegetables during pregnancy. But that’s not enough evidence to say eating organic food is better for you than nonorganic food. 

Federal agencies such as the Environmental Protection Agency (EPA), FDA, and USDA regulate and monitor pesticide use. There are legal limits in place to prevent significant exposure to pesticide residues in food and safeguard the food supply. 

However, people who feel that the standards for conventional farming methods aren’t good enough may choose to eat organic food.

Are some nonorganic foods better than others?

Within conventionally grown foods, certain nonorganic fruits and vegetables may contain significantly less pesticides than others. That’s because some conventionally farmed foods need a lot of fertilizer and pesticides to prevent pests — like mice, insects, and invasive weeds — from destroying crops. And certain countries may grow food using less chemicals. 

Overall, though, the benefits of eating fresh produce outweighs the risks of pesticide exposure. Only a small percentage of Americans get the recommended daily amount of fruits and vegetables.

“Increasing fruit and vegetable consumption is the important bottom line,” Holly Klamer, RDN, told GoodRx Health. 

How can I find organic produce that is less expensive?

While organic fruits and vegetables tend to be more expensive in specialty markets and major grocery chains, there are ways you can save some money on organic produce:

• Try coupons. If you have a local organic market that you love, you can likely sign up for their mailing list to get coupons for organic produce sent to you on a weekly or monthly basis.

• Visit farmers markets. Many towns and cities have a weekly farmers market where locally grown, organic produce is sold. These markets allow you to buy directly from farmers. And you may be able to save money on produce, especially at the end of the day as sellers are trying to get rid of their stock.

• Buy frozen, dried, or canned organic foods. For the most part, frozen fruits and vegetables are just as nutritious as their fresh counterparts. You can often find deals on organic frozen produce, and may be able to stock up when prices are low. Similarly, organic foods that are dried or canned can last for a long time if they’re stored in a cool, dry place. You’ll also save money by reducing food waste, since frozen produce has a longer shelf life. 

• Using credit cards that offer cash back on groceries. Certain credit cards offer cash-back deals on groceries and can help you save on produce in general.

• Use a mail-order company. Several companies will deliver organic fruits and vegetables to your home. Many of these programs offer discounts for new members or reduced prices for choosing less-than-perfect produce. Some of the better-known, organic produce delivery services include:

  • Imperfect Foods

  • Misfits Market

  • Farmbox Direct

  • Farm Fresh To You

  • Heartland Foods

Why trust our experts?

Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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