Deciding what to put in your shopping cart has never been more complicated. One day, the focus is on organic products, and the next, it's all about low-sugar options. It can be tough to determine what's truly healthiest. Even as a registered dietitian and a mom of two snack-loving kids, I can relate to this challenge.
The term "organic" is often used as a buzzword, and while it may carry the perception of being healthier, an organic label doesn’t necessarily mean a product is good for you overall. The organic seal on packaged foods signifies how the ingredients were grown and processed, not their nutritional value. According to the United States Department of Agriculture, organic foods consider factors like soil quality, animal raising practices, pest and weed control, and the use of additives. They must be free of genetically modified ingredients. However, processed foods labeled organic may still contain some approved non-agricultural ingredients, like enzymes in yogurt or the stabilizer pectin in fruit jams.
As you can see, the USDA’s organic certification doesn’t take nutrition quality into account. Many organic products can have the same or even more added sugar than their non-organic counterparts. With that in mind, here are 15 organic items commonly found at major retailers that, while organic, may not be as healthy as you think.
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, like the Simply Doritos Organic White Cheddar Flavored Tortilla Chips. However, when you compare their nutritional facts to conventional Cheese Doritos, you'll notice there’s no significant difference. Both options provide minimal protein and less than 1 gram of fiber, making them more suitable as an occasional treat rather than a daily snack.
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 one of the largest organic snack brands, but Annie’s Organic Cinnamon Rolls aren't necessarily healthier than their non-organic counterparts. Each roll contains 24 grams of added sugar, surpassing the daily recommended limit for kids and just 1 gram shy of the limit for adult women set by the American Heart Association. While the 2 grams of fiber is a plus, the roll's large size also means a higher intake of carbs and saturated fat. If you’re craving a cinnamon roll, consider making your own or opt for a classic Pillsbury Original Cinnamon Roll, which is less than half the size and contains 9 grams of added sugar—a more reasonable amount to satisfy your craving.
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
Another item in Annie's lineup is their Organic All Stars Pasta in Tomato and Cheese Sauce. While it’s convenient to open a can for a quick dinner, there are healthier alternatives to this canned pasta dish. With nearly 30% of the daily recommended sodium intake for adults (and over 55% for kids) in just one serving, it’s better to opt for whole wheat or protein pasta. Add some frozen veggies and top with shredded cheese for a more nutritious meal that boosts calcium, which the canned version lacks.
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 choice for your kids, but don't be misled by the organic label. Each serving of these snacks contains 13 grams, or over 3 teaspoons, of added sugar—more than half of the 6 teaspoons per day that the American Heart Association recommends for children. If your child is craving a fruit snack, consider brands like Bear Snacks, which may not have the organic label but are made with real fruit and contain no added sugars.
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 (nearly 3 teaspoons) of added sugar, it’s comparable to conventional cereals like Cinnamon Toast Crunch, aside from being gluten-free. Additionally, it lacks the fortification of essential nutrients like vitamin D and provides minimal iron. If you’re looking to maximize the nutritional value of your morning cereal, consider opting for one of the many fortified brands available.
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 you might want to reconsider before reaching for Sambazon Organic Acai Superfruit Packs. Each serving contains 12 grams of added sugar, nearly 24% of the daily recommended value, which could lead to a blood sugar crash shortly after consumption. While the 3 grams of fiber is a plus, you're better off creating your own smoothie with natural sugar sources like frozen bananas, wild blueberries, and cherries, which also provide a beneficial boost of antioxidants.
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, an animal cracker is essentially a cookie, and labeling it as organic, like Kirkland Signature Organic Animal Crackers, doesn't make it any healthier. While the brand hasn’t specified the exact amount of added sugars versus natural sugars, the fact that two different types of sugar are among the first five ingredients suggests it likely contains around 1.5 teaspoons of sugar.
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 find, Inno Foods Organic Coconut Keto Clusters, stays true to keto form with a hefty 8 grams of saturated fat, which accounts for nearly 45% of the daily recommended value. Excessive intake of saturated fat is linked to cardiovascular disease, so when you're looking for a snack, it's wiser to opt for heart-healthy fats found in nuts or seeds. While I do appreciate that this treat contains only 3 grams of added sugar, it also includes erythritol, a controversial sugar substitute that can be tough on digestion—potentially leaving you feeling quite gassy after indulging in this snack.
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 use high-quality, organic ingredients, the nutritional profile isn't particularly redeeming. Each pack contains nearly 32% of the daily value for added sugar—about 4 teaspoons—and 35% of the daily value for saturated fat. Given these numbers, it's best to enjoy this treat occasionally rather than as a regular snack. For a healthier alternative, consider having an apple with peanut butter and a sprinkle of cocoa powder, which offers no added sugar and minimal 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—especially early in the day. Take, for example, Stonyfield Organic Whole Milk Probiotic Yogurt in the Strawberry flavor. With 11 grams (almost 3 teaspoons) of added sugar 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. A better option is to choose plain, non-fat Greek yogurt or skyr and sweeten it yourself with a 100% fruit puree. This swap can save you 11 grams of added sugar and some money too.
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 lover, I totally get the appeal of a good pretzel snack. However, the Snack Factory Organic Pretzel Crisps don’t offer many nutritional benefits, which is similar to their conventional counterparts. Besides costing more, choosing the organic option doesn’t provide any significant nutritional advantage over the standard version. You’re better off saving your money and investing in a healthier dip that adds more fiber and protein to your snack.
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. A single 50-gram packet contains 13 grams of added sugar—that's over 3 teaspoons. While the dietary fiber is a positive aspect, it doesn’t compensate for the excess sugar in this product. Instead, opt for plain oats and sweeten them naturally with fresh fruit. Even better, explore one of the 50-plus overnight oat recipes that can help you reach your weight loss goals!
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
The Santa Cruz Organic brand offers eye-catching packaging and the allure of an organic label, but it also comes with a significant amount of sugar. Even with just an 8-ounce serving of Santa Cruz Organic Lemonade (half the recommended serving size), you're consuming nearly 80% of the daily added sugar limit for adult women and kids. This translates to about 5 teaspoons of added sugar in just one cup. If you're craving a refreshing drink, a healthier option would be to mix a few ounces of 100% fresh fruit juice with sparkling water for a beverage that delivers flavor without the sugar overload.
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—about 1.5 teaspoons—and 13 grams of fat from organic canola oil, this dressing is a calorie-dense choice that can easily turn your healthy salad into a sugary, high-fat meal. For a more balanced alternative, consider making a homemade vinaigrette with olive oil and apple cider vinegar, or choose from any of these 13 Healthiest Salad Dressings to Buy.
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 packs 14 grams of added sugar (28% of the daily recommended value) from cane sugar, honey, and molasses. While it does provide some fiber (11% of your daily value) and protein, the high sugar content means you should be cautious with portion sizes. For a healthier breakfast option, consider topping plain Greek yogurt with one of the Healthiest Granolas on Grocery Shelves.