OBSESSED NATURALFoodie

The label decoder

Eleven claims, and what they really promise.

U.S. rules, checked September 2026. Rules change; when one does, the panel will say so and carry the date.

How to read the status

  • Regulated

    A government agency sets what the claim means and it can be enforced.

  • Not formally defined

    No official definition. The words mean whatever a reasonable shopper might take them to mean, which isn't much.

  • Private certification

    A private organisation publishes a standard and checks against it. Worth something, and not the same as a law.

The claims

  • Claim Facts

    Found on: most packaged foods

    “Natural”

    Not formally defined

    Who sets the rule
    The FDA has no formal definition. Its long-standing policy is that nothing artificial or synthetic, including any added colour whatever its source, has been added that wouldn't normally be expected in the food.
    What it guarantees
    Very little. Roughly: no added artificial colours or synthetic ingredients the FDA would object to.
    What it doesn't
    How the food was grown or processed, pesticide use, GMO status, or anything about nutrition.

    The single most-used word on a label is one of the least meaningful.

  • Claim Facts

    Found on: meat & poultry

    “Natural”

    Regulated

    Who sets the rule
    USDA Food Safety and Inspection Service.
    What it guarantees
    No artificial ingredients or added colour, and only minimally processed. The label must say what it means by “natural”.
    What it doesn't
    How the animal was raised, what it ate, or whether antibiotics were used.

    Same word, different agency, different meaning.

  • Claim Facts

    Found on: any food

    USDA Organic

    Regulated

    Who sets the rule
    USDA National Organic Program, through accredited certifiers.
    What it guarantees
    “100% organic” means all organic ingredients; “organic” means at least 95%; “made with organic ___” means at least 70%. Most synthetic pesticides and fertilisers are prohibited, with a limited list of approved exceptions.
    What it doesn't
    Pesticide-free, more nutritious, local, or small-scale.

    One of the few front-of-pack claims with real auditing behind it.

  • Claim Facts

    Found on: ingredient lists

    “Natural flavors”

    Regulated

    Who sets the rule
    FDA definition in federal regulations.
    What it guarantees
    The flavouring was derived from a plant or animal source, and its main job is flavour rather than nutrition.
    What it doesn't
    That it came from the food pictured on the front, or that it's a single simple ingredient. It can be a complex mixture.

    Defined, but defined broadly.

  • Claim Facts

    Found on: any food

    Non-GMO Project Verified

    Private certification

    Who sets the rule
    The Non-GMO Project, a private nonprofit. The federal standard is different: the USDA “bioengineered” disclosure, mandatory since 2022.
    What it guarantees
    The product met that organisation's published standard and testing.
    What it doesn't
    Organic, pesticide-free, or healthier.

    A private seal and a federal disclosure aren't the same thing.

  • Claim Facts

    Found on: snacks, bars, cereals

    “Made with real fruit”

    Not formally defined

    Who sets the rule
    No required minimum amount for a claim like this in most cases.
    What it guarantees
    Some fruit, in some form, is in there.
    What it doesn't
    How much. It can be a small amount, or a concentrate or powder.

    Find the fruit in the ingredient list. Its position tells you more than the front.

  • Claim Facts

    Found on: bread, crackers

    “Multigrain”

    Not formally defined

    Who sets the rule
    No formal definition beyond its plain meaning.
    What it guarantees
    More than one kind of grain.
    What it doesn't
    That any of those grains are whole grains.

    For whole grain, look for the word “whole” in the first ingredient.

  • Claim Facts

    Found on: any food

    “No added sugar”

    Regulated

    Who sets the rule
    FDA nutrient content claim rules.
    What it guarantees
    No sugar, or ingredient containing sugar, was added during processing.
    What it doesn't
    Low in sugar. The food can still be naturally high in it.

    Check the “Added sugars” and “Total sugars” lines together.

  • Claim Facts

    Found on: poultry

    “Free-range”

    Regulated

    Who sets the rule
    USDA.
    What it guarantees
    The birds had access to the outdoors.
    What it doesn't
    How long, how much space, or whether the birds actually went outside.

    Access is a door, not a pasture.

  • Claim Facts

    Found on: eggs

    “Cage-free”

    Regulated

    Who sets the rule
    USDA, for eggs it grades.
    What it guarantees
    The hens weren't kept in cages.
    What it doesn't
    Outdoor access. Cage-free hens usually live indoors in barns.

    Better than caged isn't the same as outdoors.

  • Claim Facts

    Found on: eggs

    “Pasture-raised”

    Not formally defined

    Who sets the rule
    No single federal definition for eggs.
    What it guarantees
    On its own, only what the producer chooses it to mean.
    What it doesn't
    Any specific amount of outdoor space or time.

    Meaningful when a third-party certification with a published standard backs it.

What this page isn't

  • Not legal advice and not a complete statement of any regulation.
  • United States only. The same words mean different things in other countries.
  • Not an allergy guide. The package is the legal record. Check it every time, even for products you buy often.

Spotted a claim we should decode, or think a panel is out of date? Tell us.