Choosing what to put in your shopping cart has become more complicated than ever. One day, you might prioritize organic products, while the next, you’re looking for low-sugar options. It’s tough to know what’s truly the healthiest choice. As a registered dietitian and a mom of two snack-loving kids, I can relate to this struggle.
The term "organic" is often tossed around, but it doesn’t necessarily mean the product is healthier. While organic items may have a certain appeal, many organic foods can still be unhealthy. The USDA organic seal reflects how the ingredients are grown and produced, not the nutritional quality of the food itself. Organic foods adhere to guidelines on soil health, animal welfare, pest control, and limiting additives, and they avoid genetically modified ingredients. However, organic processed foods can still include approved non-agricultural additives, such as enzymes in yogurt or pectin in fruit jams, which can affect the overall healthfulness of the product.
As you can see, the USDA's organic certification doesn’t take nutritional quality into account. In fact, many organic products can contain just as much, if not more, added sugar than their non-organic alternatives. With that in mind, here are 15 commonly available organic items that may carry the organic label but aren’t necessarily the healthiest choices.
Simply Doritos Organic White Cheddar Flavored Tortilla Chips
Nutrition (Per 1-ounce serving):
- Calories: 150
- Fat: 8 g (Saturated fat: 1 g)
- Sodium: 170 mg
- Carbs: 17 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 2 g
I appreciate the packaging and the use of real ingredients in the Simply line of chips, such as the Simply Doritos Organic White Cheddar Flavored Tortilla Chips. However, when you compare their nutritional information to regular Cheese Doritos, there’s no significant difference. Both contain minimal protein and less than 1 gram of fiber, making them a treat for occasional snacking, not something to include in your daily routine.
Annie's Organic Cinnamon Rolls
Nutrition (Per 1 roll serving):
- Calories: 320
- Fat: 11 g (Saturated fat: 4.5 g)
- Sodium: 750 mg
- Carbs: 53 g (Fiber: 2 g, Sugar: 24 g)
- Protein: 4 g
Annie’s is a leading brand in organic snacks, but their Organic Cinnamon Rolls aren’t necessarily a healthier choice than non-organic alternatives. Each roll contains 24 grams of added sugar, which exceeds the daily recommendation for kids and is just 1 gram below the American Heart Association's limit for adult women. While I appreciate the 2 grams of fiber in this treat, its large portion size also means higher amounts of carbs and saturated fat. If you're craving a cinnamon roll, consider making your own or choosing a Pillsbury Original Cinnamon Roll, which is less than half the size and contains 9 grams of added sugar—a more reasonable option to satisfy your sweet tooth.
Annie's Organic All Stars Pasta in Tomato and Cheese Sauce
Nutrition (Per 1-cup serving):
- Calories: 120
- Fat: 0.5 g (Saturated fat: 0 g)
- Sodium: 660 mg
- Carbs: 25 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 4 g
Annie’s Organic All Stars Pasta in Tomato and Cheese Sauce is another convenient option from their line, perfect for quick meals. However, there are healthier alternatives to consider. One serving contains almost 30% of the daily recommended sodium intake for adults, and for kids, it’s over 55%. Instead, you could opt for whole wheat or protein-enriched pasta, toss in some frozen veggies, and top it with shredded cheese to boost the calcium content—especially since this canned version offers zero percent calcium. This way, you'll get a more balanced and nutritious meal without the high sodium content.
YumEarth Organic Tropical Fruit Snacks
Nutrition (Per 1 serving):
- Calories: 70
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 45 mg
- Carbs: 16 g (Fiber: 0 g, Sugar: 13 g)
- Protein: 0 g
YumEarth Organic Tropical Fruit Snacks might seem like a healthier option for your kids due to the organic label, but don’t be misled. Each serving contains 13 grams of added sugar, which equals over 3 teaspoons—more than half of the 6 teaspoons per day the American Heart Association recommends for children. If your child wants a fruit snack, consider alternatives like Bear Snacks, which aren't labeled organic but are made from real fruit with no added sugars. This way, you're providing a healthier option with natural ingredients.
Cascadian Farm Organic Gluten Free Brownie Crunch Cereal
Nutrition (Per 1-cup serving):
- Calories: 160
- Fat: 2 g (Saturated fat: 0 g)
- Sodium: 125 mg
- Carbs: 34 g (Fiber: 2 g, Sugar: 12 g)
- Protein: 3 g
Cascadian Farm is a well-known organic brand, and their Organic Gluten-Free Brownie Crunch Cereal certainly sounds indulgent. However, with 11 grams of added sugar—nearly 3 teaspoons—it’s comparable to conventional cereals like Cinnamon Toast Crunch, aside from being gluten-free. Additionally, it lacks fortification with key nutrients like vitamin D and contains only minimal iron. If you’re looking to maximize nutrition in your morning cereal, you might want to consider one of the many fortified options that provide a better balance of vitamins and minerals.
Sambazon Organic Acai Superfruit Packs
Nutrition (Per 1 pack serving, 100 grams):
- Calories: 100
- Fat: 4 g (Saturated fat: 1 g)
- Sodium: 10 mg
- Carbs: 15 g (Fiber: 3 g, Sugar: 12 g)
- Protein: 1 g
Smoothies can be a healthy addition to your diet, but before reaching for Sambazon Organic Acai Superfruit Packs, consider the 12 grams of added sugar per serving—nearly 24% of the daily recommended value. While the 3 grams of fiber is a positive, the high sugar content may lead to a blood sugar spike and crash. Instead, you’re better off making your own smoothie using naturally sweet ingredients like frozen bananas, wild blueberries, and cherries, which also provide an antioxidant boost without the added sugars.
Kirkland Signature Organic Animal Crackers
Nutrition (Per 1-cup serving):
- Calories: 120
- Fat: 3 g (Saturated fat: 1 g)
- Sodium: 80 mg
- Carbs: 22 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 2 g
Despite the name, animal crackers are more like cookies, and labeling them as organic, as seen with Kirkland Signature Organic Animal Crackers, doesn’t make them any healthier. Although the exact amount of added sugars hasn’t been specified, two types of sugar appear within the first five ingredients, suggesting it likely contains around 1.5 teaspoons of sugar per serving. So, even with the "organic" label, these animal crackers should still be considered a treat, not a healthy snack option.
Inno Foods Organic Coconut Keto Clusters
Nutrition (Per 1-ounce serving):
- Calories: 160
- Fat: 14 g (Saturated fat: 8 g)
- Sodium: 110 mg
- Carbs: 8 g (Fiber: 3 g, Sugar: 4 g)
- Protein: 3 g
Another Costco product to note is the Inno Foods Organic Coconut Keto Clusters. As expected with keto snacks, it packs a hefty 8 grams of saturated fat—about 45% of the daily recommended value. Consuming too much saturated fat is associated with an increased risk of cardiovascular disease, so when you're looking for a snack, it's better to opt for heart-healthy fats found in nuts or seeds. While I appreciate the low added sugar content (only 3 grams), this snack contains erythritol, a sugar substitute that can cause digestive discomfort for some people, potentially leading to bloating or gas.
Justin's Organic Dark Chocolate Peanut Butter Cups
Nutrition (Per 1 pack):
- Calories: 220
- Fat: 14 g (Saturated fat: 7 g)
- Sodium: 120 mg
- Carbs: 20 g (Fiber: 1 g, Sugar: 16 g)
- Protein: 4 g
While Justin’s Organic Dark Chocolate Peanut Butter Cups may feature responsibly sourced ingredients, their nutritional profile isn’t exactly impressive. Each pack contains nearly 32% of the daily value for added sugar (about 4 teaspoons) and 35% of the daily value for saturated fat. With this in mind, it’s best to enjoy these cups as an occasional treat rather than a regular snack. For a healthier alternative, try an apple with peanut butter and a sprinkle of cocoa powder—offering no added sugar and far less saturated fat.
Stonyfield Organic Whole Milk Probiotic Yogurt, Strawberry
Nutrition (Per ¾-cup serving):
- Calories: 160
- Fat: 6 g (Saturated fat: 4 g)
- Sodium: 90 mg
- Carbs: 20 g (Fiber: 0 g, Sugar: 16 g)
- Protein: 6 g
Yogurt can be a healthy addition to your diet, but the type you choose can significantly impact your sugar intake—take Stonyfield Organic Whole Milk Probiotic Yogurt in Strawberry flavor as an example. With 11 grams of added sugar (almost 3 teaspoons) per serving, it’s not exactly sweetened by fresh strawberries as the packaging might suggest. The second ingredient is organic cane sugar, followed by strawberry juice concentrate. For a healthier option, try plain, non-fat Greek or skyr yogurt and add your own 100% fruit puree. This swap can save you 11 grams of added sugar and some money as well.
Snack Factory Organic Pretzel Crisps
Nutrition (Per 1-ounce serving):
- Calories: 110
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 270 mg
- Carbs: 24 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 2 g
As a fellow pretzel enthusiast, I get the appeal of a good snack. However, Snack Factory Organic Pretzel Crisps don’t offer much in terms of nutritional benefits, similar to their conventional counterparts. Opting for the organic version won’t give you any extra nutritional perks, despite the higher price. Instead of spending more on the organic label, you’re better off saving your money and pairing your pretzels with a healthier dip that adds fiber and protein to make your snack more balanced.
Nature's Path Organic Apple Cinnamon Instant Oatmeal
Nutrition (Per 1 packet serving):
- Calories: 210
- Fat: 2.5 g (Saturated fat: 0 g)
- Sodium: 100 mg
- Carbs: 40 g (Fiber: 4 g, Sugar: 14 g)
- Protein: 5 g
Oats are a nutritional powerhouse, especially for weight loss and heart health. However, Nature’s Path Organic Apple Cinnamon Instant Oatmeal doesn’t quite measure up to a bowl of old-fashioned oats topped with fresh berries. Each small 50-gram packet contains 13 grams of added sugar—over 3 teaspoons. While the fiber content is a plus, it doesn’t offset the excess sugar. Instead, opt for plain oats and naturally sweeten them with fresh fruit. Even better, explore one of the many overnight oats recipes that can support your weight loss goals while providing a more balanced, nutrient-rich start to your day.
Santa Cruz Organic Lemonade
Nutrition (Per 8-ounce serving):
- Calories: 85
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 7.5 mg
- Carbs: 21.5 g (Fiber: 0 g, Sugar: 20 g)
- Protein: 0 g
Santa Cruz Organic may have attractive packaging and an organic label, but it comes with a significant amount of sugar. Even a modest 1-cup serving of Santa Cruz Organic Lemonade (half the recommended serving size) contains nearly 80% of the daily recommended added sugar limit for women and children—about 5 teaspoons of sugar in just one cup! If you're looking for a refreshing drink, try mixing a few ounces of 100% fresh fruit juice with sparkling water for a flavorful and healthier option.
Briannas Organic Rich Poppy Seed Dressing
Nutrition (Per 2-tbsp serving):
- Calories: 150
- Fat: 13 g (Saturated Fat: 1 g)
- Sodium: 210 mg
- Carbs: 7 g (Fiber: 1 g, Sugar: 6 g)
- Protein: 0 g
Briannas Organic Rich Poppy Seed dressing may boast an organic label, but it's still loaded with added sugar and fat. With 6 grams of cane sugar (1.5 teaspoons) and 13 grams of fat from organic canola oil, this dressing can quickly turn a healthy salad into a high-calorie, sugar-heavy meal. If you’re looking to keep your salad nutritious, consider opting for a lighter dressing or making your own at home with healthier ingredients.
Cascadian Farm Organic Oats and Honey Granola
Nutrition (Per 2/3-cup serving):
- Calories: 270
- Fat: 7 g (Saturated Fat: 1 g)
- Sodium: 55 mg
- Carbs: 46 g (Fiber: 3 g, Sugar: 14 g)
- Protein: 6 g
A 2/3-cup serving of Cascadian Farm Organic Oats and Honey Granola contains 14 grams of added sugar (28% of the daily value), sourced from cane sugar, honey, and molasses. While it does offer a good amount of fiber (11% of your daily value) and some protein, the high sugar content means you'll want to watch your portion size. For a healthier breakfast, consider topping plain Greek yogurt with one of the Healthiest Granolas on Grocery Shelves to reduce your sugar intake.