Ever had that moment when you discover something you’ve been enjoying for years isn’t what you thought it was? I still remember my shock when I learned that the “crab” in my favorite California roll wasn’t actually crab at all. Food fraud and misleading labeling have become surprisingly common in our modern food system. Food scientiests and manufacturers have found numerous ways to make cheaper products without sacrificing the flavor, making it more difficult to detect food that isn’t pure. The following is a list of 15 common foods that might not be exactly what they claim to be.
Olive Oil
That “extra virgin olive oil” in your pantry? There’s a decent chance it’s been cut with cheaper oils or isn’t extra virgin at all. The olive oil industry has been plagued by fraud for decades, with some experts estimating that 60-90% of the olive oils sold in supermarkets aren’t pure. Real extra virgin olive oil should have a fresh, fruity, sometimes peppery taste. If your olive oil tastes bland or reminds you of canola oil, you might be dealing with an impostor. To avoid being duped, look for bottles with harvest dates, buy from reputable sources, and check for quality seals from organizations like the International Olive Council.
Parmesan Cheese
That shelf-stable container of grated “Parmesan” cheese might contain more wood pulp than actual cheese. Cellulose, a common food additive derived from wood, is often used as an anti-caking agent in pre-grated cheese. While small amounts are considered safe, some manufacturers have been caught using it as cheap filler. In 2016, the FDA found that several brands labeled as “100% Parmesan” contained no Parmesan at all, but rather cheaper cheeses like cheddar mixed with cellulose. For the real deal, buy a block of Parmigiano-Reggiano with the rind stamp and grate it yourself. Your pasta dishes will thank you!
Wasabi
If you’ve ever had sushi in the United States, chances are you’ve never actually tasted real wasabi. What passes for wasabi in most restaurants is actually a mixture of horseradish, mustard, food coloring, and sometimes a tiny bit of the real thing. Authentic wasabi comes from the wasabia japonica plant, which is difficult to cultivate and extremely expensive. The real thing has a complex, sweet-hot flavor that dissipates within minutes of grating—nothing like the sinus-clearing punch of the fake stuff. If you’re curious about the real deal, you’ll need to visit high-end Japanese restaurants and be prepared to pay a premium.
White Chocolate
White chocolate lovers, I hate to break it to you, but a lot of the white chocolate on the market isn’t chocolate at all. By definition, white chocolate should contain cocoa butter, sugar, and milk solids. However, many manufacturers substitute cheaper vegetable fats for cocoa butter, creating a product that’s legally called “white confectionery” or “confectionery coating.” These impostors lack the subtle flavor of cocoa and that melt-in-your-mouth quality of genuine white chocolate. To ensure you’re getting the real thing, check the ingredients list. Cocoa butter should be one of the first ingredients, and shouldn’t include any vegetable oils.
Honey
The honey industry has been rocked by scandals involving impure products containing corn syrup, rice syrup, or other sweeteners. Some “honey” doesn’t contain any honey at all! To avoid the fake stuff, buy local honey from farmers’ markets where you can talk directly to the beekeeper, or look for certified organic options from reputable brands. Real honey will crystallize over time and has distinct floral notes depending on which flowers the bees visited.
Maple Syrup
Those pancake syrups with log cabins and maple leaves on the label? Most don’t contain a drop of actual maple syrup. Instead, they’re typically made from high fructose corn syrup, artificial flavors, and caramel color. Real maple syrup comes exclusively from the sap of maple trees and has a complex, woody sweetness that can’t be replicated. It’s also much more expensive, which is why so many breakfast tables feature the fake stuff. The difference in taste is obvious once you’ve tried genuine maple syrup, with its hints of vanilla, and caramel.
Crab Stick
Sorry, California roll fans—that “crab meat” is actually a highly processed food called surimi. Made primarily from pulverized white fish (usually pollock), starch, egg whites, and various additives, this seafood impostor is molded and colored to resemble crab meat. While it’s not exactly a health hazard, it’s certainly not crab. Some packages boldly labeled as “crab sticks” contain fine print admitting they’re “imitation crab.”
Truffle Oil
That fancy truffle oil that adds a hint of luxury to your risotto? Most commercial versions contain zero actual truffles. Instead, they’re made by infusing olive oil with synthetic compounds like 2,4-dithiapentane, which mimics one of the aroma compounds found in real truffles. While actual truffles have a complex, earthy perfume that changes and develops, artificial truffle oil has a one-dimensional, sometimes overwhelming chemical smell. Real truffle-infused oil exists but costs a small fortune and has a relatively short shelf life. If a restaurant menu doesn’t specifically mention “fresh truffles,” that distinctive aroma likely comes from the synthetic version.
Vanilla Extract
The vanilla extract in your baking cabinet might be more “extract” than “vanilla.” Pure vanilla extract should only contain vanilla beans, alcohol, and water. However, many commercial versions use synthetic vanillin, which is chemically identical to one of the hundreds of flavor compounds in real vanilla but lacks its complexity. Some cheaper “vanilla flavoring” doesn’t contain any vanilla bean at all. You can spot the difference not just in price (real vanilla is expensive!) but also in appearance. Genuine extract often has tiny vanilla bean specks and a richer flavor profile that synthetic versions can’t match.
Coffee
That “100% Kona coffee” you splurged on might contain very little actual Kona. Coffee fraud is rampant, with expensive varieties like Kona from Hawaii or Blue Mountain from Jamaica frequently being diluted with cheaper beans or mislabeled entirely. Some ground coffee has been found to contain fillers like roasted corn, barley, and even ground twigs! To ensure authenticity, buy whole beans when possible, purchase from reputable specialty coffee shops, and be suspicious of prices that seem too good to be true. Premium coffees have distinctive flavor profiles that are worth experiencing without adulteration.
Fish
That “wild-caught” salmon on your plate might have spent its life in a crowded fish farm. Seafood fraud is alarmingly common, with studies finding that up to 30% of seafood is mislabeled. Expensive fish like red snapper, grouper, and wild salmon are frequently substituted with cheaper varieties. Even more concerning, some substitutions can pose health risks. For instance, escolar (sometimes labeled as “white tuna”) can cause severe digestive discomfort. Your best defense is buying whole fish when possible, and using seafood traceability apps that can verify a product’s journey from boat to plate.
Spices
Ground spices are particularly vulnerable to adulteration because it’s easy to mix in similar-looking substances. Researchers have found everything from sawdust and brick powder to potentially harmful lead-based colorants in spice samples. Saffron, the world’s most expensive spice, is especially prone to fraud, sometimes replaced entirely with safflower or corn silk dyed to resemble the real thing. For better quality and authenticity, buy whole spices and grind them yourself, or purchase from specialty spice shops with transparent sourcing practices.
Juice
That “fresh” orange juice might be anything but. Many commercial orange juices are heavily processed. The juice is stored in massive oxygen-depleted tanks for up to a year, which strips away the natural flavors. Before packaging, juice companies add proprietary “flavor packs” made of orange essence and oils to recreate a fresh taste. While technically still “100% juice,” it’s far from the freshly-squeezed experience you might expect. Apple juice faces even more fraud, with some imports from China found to contain harmful pesticides and chemical substitutes. For truly fresh juice, squeeze it yourself or look for cold-pressed options with short shelf lives.
Tea
Tea adulteration ranges from the addition of lower-quality leaves to outright substitution with non-tea plants. Some manufacturers add artificial colorings to make their product appear fresher or more vibrant. Even more concerning, certain imported teas have tested positive for illegal pesticides and synthetic fertilizers. The best defense is to buy loose-leaf tea where you can actually see what you’re brewing and to purchase from companies with transparent sourcing practices and third-party testing.
Balsamic Vinegar
That affordable “balsamic vinegar” in your pantry likely has never seen Modena, Italy. Traditional balsamic vinegar (Aceto Balsamico Tradizionale) is aged for at least 12 years in a succession of wooden barrels, resulting in a thick, glossy condiment that can cost over $100 for a tiny bottle. The commercial version most of us use is typically made from wine vinegar with added caramel color, thickeners, and sometimes a bit of grape must. While it’s fine for everyday use, it’s worlds away from the complex, sweet-tart product produced by traditional methods. For a middle ground, look for balsamic vinegar with the protected geographical indication (PGI) label, which follows some traditional methods but is more affordable than the fully traditional product.