How truthful are food and nutrition labels?

“All-natural,” “organic,” and “GMO-free.” The parameters that define these categories might surprise you. Before your next visit to the grocery store, test your knowledge by taking our quiz and see how much you know about FDA and USDA requirements for food and nutrition labels.

Excellent job! (All correct – 88%/93%/94%:You got them all right. Many consumers don’t realize how prevalent GMOs are in some of our most common crops: 94% of cotton, 93% of soybeans, and 88% of corn is genetically modified. Meanwhile, the FDA has yet to decide whether they have a net positive or negative impact on the health of consumers.

You were close. (one or more correct): At this point, 94% of cotton, 93% of soybeans, and 88% of corn is genetically modified. Meanwhile, the FDA has yet to decide whether GMOs have a net positive or negative impact on the health of consumers.

Not quite right. (zero correct): At this point, 94% of cotton, 93% of soybeans, and 88% of corn is genetically modified. Meanwhile, the FDA has yet to decide whether GMOs have a net positive or negative impact on the health of consumers.

Learn more about GMOs

Excellent job! (>95%): You got it right. To be labeled “organic,” the USDA requires proof from an outside agency that 95% of the product is produced organically.

You were close. (<95%): If a product consists of 70–95% organic material, then it can include “made with organic ingredients” on its label, but not “organic.”

Learn more about organic nutrition

Select all that apply.

Excellent job! (All correct – No/Yes/Yes): If a product has fewer than 2 mg of cholesterol per serving, it can be labeled “cholesterol-free.” However, using this type of label on fruit and other fresh produce is potentially misleading since these foods are naturally cholesterol-free.

You were close. (Two correct): In order to be labeled cholesterol-free, a product must contain fewer than 2 mg of cholesterol per serving. However, using this type of label on fruit and other fresh produce is potentially misleading since these foods are naturally cholesterol-free.

Not quite right. (0-1 correct): If a product has more than 2 mg of cholesterol per serving, it cannot be labeled “cholesterol-free.”

Learn more about the criteria for cholesterol-free products

Select all that apply:

Excellent job! (Yes/Yes/Yes): “Made with real” labels are almost entirely unregulated. In the case of fruit, this type of label almost always refers to concentrate, and it can be any kind of fruit, despite what is pictured on the packaging.

You were close. (Two correct): “Made with real” labels are almost entirely unregulated. In the case of fruit, this type of label almost always refers to concentrate, and it can be any kind of fruit, despite what is pictured on the packaging.

Not quite right. (0-1 correct): “Made with real” labels are almost entirely unregulated. In the case of fruit, this type of label almost always refers to concentrate, and it can be any kind of fruit, despite what is pictured on the packaging.

Learn more about “made with real” labels

Select all that apply.

Excellent job! (Yes/No/Yes – All Correct): Free-range poultry is supposed to have access to the outdoors for over 51% of their lives, but the only proof required is a written statement from the producer, not an outside agency. Colder climates can still produce free-range products, but not if they keep the poultry in coops all winter.

You were close. (2 correct): Free-range poultry is supposed to have access to the outdoors for over 51% of their lives, but the only proof required is a written statement from the producer, not an outside agency. Colder climates can still produce free-range products, but not if they keep the poultry in coops all winter.

Not quite right. (0-1 correct): Free-range poultry is supposed to have access to the outdoors for over 51% of their lives, but the only proof required is a written statement from the producer, not an outside agency. Colder climates can still produce free-range products, but not if they keep the poultry in coops all winter.

Learn more about what constitutes “free-range”

Select all that apply:

Excellent job! (Yes/No – All Correct): The FDA recommends that “whole grain” be used to refer exclusively to cereal grains whose “principal anatomical components are present in the same relative proportions as they exist” in nature. In contrast, the FDA has not offered any guidance on the use of “multigrain” in food labeling.

Not quite right. (0-1 correct): The FDA recommends that “whole grain” be used to refer exclusively to cereal grains whose “principal anatomical components are present in the same relative proportions as they exist” in nature. In contrast, the FDA has not offered any guidance on the use of “multigrain” in food labeling.

Learn more about labeling for whole grains

Select all that apply:

Excellent job! (No/Yes/Yes/No/Yes): The FDA does not have any official definition of “natural,” but many companies use the label on their foods. The FDA has not objected to the use of “natural” as long as the food does not contain added color, artificial flavors, or synthetic substances.

Not quite right. (One or more incorrect): The FDA does not have any official definition of “natural,” but many companies use the label on their foods. The FDA has not objected to the use of “natural” as long as the food does not contain added color, artificial flavors, or synthetic substances.   

Learn more about what “natural” really means

Gotcha. This was a bit of a trick question. There’s very little guidance for what constitutes “local,” so the definition varies based on whom you ask. Many “locavores,” or people who consume locally produced food, restrict their diet to goods produced within 100 or 250 miles of their home. Some farm grants intended to promote local produce set the bar at 400 miles from the origin of the food, but many store chains and brands set their own standards.

Learn more about local & regional food systems

Thanks for taking our quiz. Check out the articles before to learn more about nutrition and food label rules and regulations.

Note: This quiz is for informational purposes only and is not a medical opinion. Individuals should consult their health care professionals before following any of the information provided.