Is Eating Organic Food Worth the Price?

Written by Rachael Brennan Published on October 28, 2021

Key takeaways: 

• Food must meet strict requirements for the U.S. Department of Agriculture (USDA) to certify it as organic.
• Some studies suggest that organic fruits and vegetables may be slightly more nutritious than conventionally grown produce, and they offer potentially reduced exposure to pesticide residues. 
• Organic fruit and vegetables can be mildly to much more expensive than conventional produce. But you may find savings by using coupons, delivery services, or shopping at farmers’ markets.

There are conflicting reports about organic fruits and vegetables and their ability to improve your health. Organically grown produce may reduce your exposure to pesticide residues, but research suggesting a nutritional or overall health benefit is mixed at best. You may consider buying organic fruit and vegetables, but is the added expense worth it?

More people have been buying organic food during the pandemic. U.S. organic food sales increased nearly 13% to $56.4 billion in 2020, with more than $20 billion of the total from organic fruits and vegetables, according to the Organic Trade Association. That’s more than twice the annual growth rate from 2019.

Read on to learn why organic food is more expensive and whether adding more organic fruits and vegetables to your diet is the right choice for you.

What is organic food?

Organic food is defined as food grown to meet specific USDA requirements. These requirements are mostly environmental, with a focus 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, including:

• 100% organic: Most foods that are labeled 100% organic are raw, such as fruits and vegetables. 
• Organic: Any product that is made of at least 95% organic fruits and vegetables can be labeled organic. 
• Made with organic: Any product that is made of at least 70% organic foods can use the “made with organic” label to call out the specific organic ingredients. Products using this label are not allowed to use the USDA organic seal.
• Specific organic ingredients: Products using less than 70% organic food can specify that certain things are organic in their ingredients list, 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 or water.
• Synthetic fertilizers and pesticides are typically not allowed. 
• Conventional farming methods have been known to kill bees and other animals, but organic farming must be done so that it doesn’t harm plants and wildlife.
• There are many farming methods with chemicals that are common in large, commercial farms that are not allowed in organic farming. For example, using sewage sludge as a fertilizer is allowed on conventional farms but not on organic farms.

Why is organic food more expensive than conventional food?

Organic fruits and vegetables are almost always more expensive than conventionally grown produce. According to a study of 17 organic products, organic foods can be anywhere from 7% to 82% more expensive than their nonorganic counterparts.

But the premiums can go even higher in some cases. For example, at $2.99, a 2-pound bag of organic red onions was 205% more expensive than the conventionally grown kind, which was advertised at a price of $0.98 at retail supermarkets across the U.S. in late October. That’s according to data from the USDA Market News Service. A 1-pint package of organic blueberries commanded a 69% premium over its conventionally grown counterpart. Organic pumpkins for pie baking had a price tag 51% higher per pound than nonorganic pumpkins.  

Why are organic foods so much more expensive? There are many reasons, including:

• Certification costs: Getting your farm and produce organic certified 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 nonorganic produce must be processed, shipped, and stored separate from one another.
• Supply and demand: With smaller amounts of organic foods available for sale, the demand is generally higher than the supply, which can increase costs.

Is organic food healthier?

Most research shows that the nutritional differences between organic and nonorganic produce are minimal. Organic produce tends to have more micronutrients such as iron and zinc compared with conventionally farmed veggies.

Still, organic produce may reduce your exposure to heavy metals and pesticide residues. One study suggested that eating organic vegetables during pregnancy can reduce the risk of preeclampsia, a serious high blood pressure condition that can develop during the second half of pregnancy and right after birth. 

 The potential health benefits of eating organic produce aren’t as certain as you might imagine. A comprehensive review of the evidence found that eating organic food may reduce the risk of allergies and help prevent obesity. But the findings weren’t conclusive, because people who eat organic food tend to have healthier lifestyles overall. Scientists are calling for more research into organic food’s possible effects on human health. 

To be sure, federal agencies such as the Environmental Protection Agency (EPA), Food and Drug Administration (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?

Some conventionally farmed foods need plenty of fertilizer and pesticides to prevent pests like mice, insects, invasive weeds, and fungi from destroying the crops. Each year, the Environmental Working Group (EWG) analyzes the most recent USDA data so you know which nonorganic foods might be better to eat, as they needed fewer chemicals to grow. 

The EWG’s Shopper’s Guide ranks pesticide contamination of 46 fruits and vegetables using an analysis of more than 46,000 samples taken by the USDA and the FDA. EWG annually releases its “Clean 15” list of the nonorganic fruits and vegetables that it finds to be the least contaminated by pesticide residues out of the 46 tested. 

The Clean 15 list for 2021 includes:

1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Frozen sweet peas
7. Eggplant
8. Asparagus
9. Broccoli
10. Cabbage
11. Kiwi
12. Cauliflower
13. Mushrooms
14. Honeydew melon
15. Cantaloupe

The EWG also releases its “Dirty Dozen” list of the 12 fruits and vegetables it finds to be the most contaminated by pesticides in conventional farming. 

The 2021 Dirty Dozen list includes:

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

Buying organic foods may not be within your budget, or it may be hard to find organic produce where you live. You can still reduce your potential exposure to chemicals by choosing which fruits and vegetables you buy. The EWG’s Clean 15 and Dirty Dozen lists can be good guides to start.

Keep in mind that there are health benefits to eating more of any kind of produce. Few Americans get the recommended amount of fruits and vegetables. 

“Increasing fruits and vegetable consumption is the important bottom line,” said Holly Klamer, a Michigan-based registered dietitian nutritionist (RDN).

How can I find organic produce for less?

Organic fruits and vegetables are available in specialty markets and major grocery chains in some areas across the nation, but they tend to be more expensive. 

There are ways to find organic produce at a more affordable price:

• Try coupons. If you have a local organic market that you love — such as Sprouts or Mom’s Organic Market — you can sign up for the mailing list to get coupons for organic produce sent to your email on a weekly or monthly basis.
• Visit farmers’ markets. Many towns and cities have a weekly farmers’ market that sells locally grown organic produce. These allow you to buy directly from the farmer. You may be able to save money — especially at the end of the day as sellers are trying to get rid of their stock.
• 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
  • Farmbox Direct
  • Farm Fresh To You
  • Heartland Foods

The bottom line

Organic fruits and vegetables are more expensive than conventional produce because of the strict government farming and production standards they must meet. But organic foods may offer reduced exposure to pesticide residues. Organic farming may be good for the environment, but research on the potential health benefits of eating organic food isn’t conclusive. Knowing which foods have more or less exposure to pesticide residues can help you choose which organic fruits and vegetables may be worth the extra cost. There are several ways to save money on organic fruits and vegetables.