Decoding Food Labels: What Consumers Should Know

Consumers are increasingly concerned about where their food comes from and how it’s made. They deserve transparency in food labeling and marketing claims, and studies show this information impacts their buying decisions. According to a 2022 report, 64 percent of shoppers would switch from their usual brand to one that provides more comprehensive product information beyond the standard nutrition facts.

What Consumers Should Know

While some food labels provide valuable and meaningful information related to a product’s origins and contents, many are marketing claims that are neither regulated nor certified by third parties. To help you make informed choices during your next grocery store visit, let's take a closer look at some common food labels:

1. USDA-Certified Organic: This label is regulated by the USDA and indicates that the food was produced without the use of synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones and are fed organic feed. Animals must also be afforded year-round outdoor access as well as room to move and perform natural behaviors.

2. Natural: This term is not defined or regulated by the FDA or USDA. It can sometimes mean that the product does not contain artificial flavors, colors, or preservatives. However, it does not necessarily mean that the food is healthy or free from harmful chemicals or additives, and it does not provide any information about whether products were produced in a responsible, sustainable manner — or whether animal products come from animals that were raised humanely.

3. Local: There is no singular definition of locally or regionally produced foods, and this claim is not regulated or federally defined. Retailers and farmers’ markets may have their own requirements about what foods can be labeled “local.” This term can be misleading because it does not provide any information about how products were produced, and products made with unhealthy, unsustainable, or irresponsible practices may still be labeled “local.”

4. GMO-free: This label indicates that the product does not contain genetically modified organisms (GMOs). GMOs are plants or animals whose DNA has been altered using genetic engineering techniques. While the scientific consensus is that GMOs are safe for consumption, some consumers prefer to avoid them due to concerns about potential long-term health and environmental impacts. The Non-GMO Project is a third-party organization that verifies and labels products as GMO-free.

5. Cage free: This label indicates that the eggs come from hens that are not confined to cages. In cage-free environments, hens have the freedom to engage in more natural behaviors — such as perching, dust bathing, and socializing — and suffer from fewer health problems than hens in cage facilities. However, hens in cage-free systems are still housed in barns or sheds, often with limited space per bird and no access to the outdoors.

6. Free range: According to the USDA, the claim “free range” can be used on any meat or poultry product from animals provided outdoor access for at least 51 percent of their lives. However, the amount and quality of space animals receive is not regulated, nor are “free range” claims independently verified or audited.

7. Hormone free: On beef and dairy products, this label means cattle were not given added growth hormones to stimulate growth or milk production. This label is also often used on poultry and pork products, but it can be misleading; the use of added hormones is prohibited in the raising of pigs and poultry in the United States, so all products from these animals are free from added hormones by default. “Hormone free” claims can also be misleading because all animal products contain hormones that are produced by the animals’ bodies.

8. Antibiotic free: This label indicates that the animals were raised without the use of antibiotics. The overuse of antibiotics in animal agriculture leads to the development of antibiotic-resistant bacteria, which is a significant public health concern.

9. Grass fed: This term means that the animals, typically cattle, were fed a diet primarily consisting of grass. Animals cannot be fed grain or grain byproducts and must have continuous access to pasture during the growing season. The USDA's grass-fed standard does not mandate any additional requirements related to animal welfare, nor does it mandate any quality or sustainability standards regarding the animals’ environment. Additionally, this standard is not independently verified or audited.

10. Pasture raised: This label means that the animals had continuous, free access to the outdoors for a significant portion of their lives. Like the “grass fed” label, “pasture raised” does not provide information about other aspects of animal welfare or require adherence to quality standards for the animals’ environment. It is also not independently verified or audited.

11. Humanely raised/Humane: These labels imply that the animals were raised in a manner that prioritizes their welfare. However, they are not legally defined, regulated, verified, or audited in any way and can therefore be misleading.

The Importance of Trust in Labeling

Transparent labels are essential in today’s food landscape. According to a NielsenIQ and Food Industry Association report, 80 percent of consumers say that values-based information, certifications, and allergen information drive their purchasing decisions, so clear labels regarding this information are critical to these shoppers. As one example, a U.S. study found that a majority of respondents were willing to pay extra for foods with a trustworthy animal welfare certification, both in supermarkets and restaurants. Companies that utilize vague or misleading labels to inform their customers about their products have faced criticism and even lawsuits.

When in Doubt, Do Your Research

When in doubt about a food label, take a moment to do a quick search and learn more about its meaning and reliability. By understanding the significance and limitations of these labels, you can make more informed decisions about the food you purchase and consume. Remember, while some labels provide valuable insights into the origin and production methods of your food, others may be little more than marketing tactics. Armed with this knowledge, you can navigate the grocery store with confidence and choose products that align with your values and preferences.