Quick Produce Guide

Eating plenty of fruits and vegetables is great for your health – but it’s also important to consider how they’re grown. Many conventionally farmed crops are treated with pesticides, and traces of those chemicals can remain on the food by the time it reaches your plate. In fact, one analysis found that 75% of non-organic fresh produce had pesticide residues even after washing . This guide helps you decide when to “go organic” based on the Dirty Dozen and Clean Fifteen – two lists that highlight which foods have the most and least pesticide contamination. By focusing your organic purchases on the worst offenders and buying others conventionally, you can eat healthier while avoiding unnecessary pesticide exposure.

The “Dirty Dozen”: Top 12 Fruits & Veggies to Buy Organic

The Dirty Dozen is a list of twelve fruits and vegetables found to have the highest levels of pesticide residues in annual tests by the Environmental Working Group (EWG) . These are the items you should always try to buy organic, since conventional versions tend to carry multiple chemicals even after washing. The current Dirty Dozen includes:

1. Strawberries

2. Spinach

3. Kale, Collard & Mustard Greens

4. Grapes

5. Peaches

6. Pears

7. Nectarines

8. Apples

9. Bell & Hot Peppers

10. Cherries

11. Blueberries

12. Green Beans

Why are these particular foods “dirty”? Testing shows they can harbor a cocktail of different pesticides. In one recent report, over 50 distinct pesticides were detected on samples of every item on the Dirty Dozen (except cherries) . All twelve had at least one sample with 13 or more different pesticides, and some (like kale and peppers) had up to 23 kinds on a single sample . This means when you eat a non-organic strawberry or spinach salad, you could be ingesting dozens of chemical residues along with your vitamins. By choosing organic for these high-risk items, you dramatically cut down your intake of those chemicals.

Why It Matters

Reducing pesticide exposure is important for your health. Many pesticides are toxic by design – they kill bugs, weeds, or fungi – so it’s no surprise they can also harm humans in sufficient amounts. While washing produce helps, it may not remove all residues, and some pesticides are systemic (absorbed into the plant). Over time, even low-level dietary exposure might have impacts. Scientific studies have linked long-term pesticide exposure to serious health issues, including a higher risk of Parkinson’s and Alzheimer’s diseases, as well as certain cancers . For example, some widely used insecticides (like organophosphates) have been associated with increased rates of breast and ovarian cancers in women with high exposure . These chemicals can act as endocrine disruptors or neurotoxins, interfering with our hormonal and nervous systems.

Children and pregnant women are especially vulnerable to pesticides. Early-life exposures can affect developing bodies and brains. Research suggests that even low doses of pesticides could negatively influence children’s neurological development and behavior . Studies have found links between higher pesticide levels in kids and an increased risk of attention deficit hyperactivity disorder (ADHD) and other developmental problems . Because kids eat more food relative to their body weight and their organs are still developing, they have less tolerance for these toxins. Choosing organic for the Dirty Dozen is a smart way to protect young children, babies, and expecting moms from avoidable pesticide exposure.

Real-world tests underscore the benefits of buying organic. A recent comprehensive analysis by Consumer Reports found that about 20% of popular fruits and veggies in the U.S. had potentially risky levels of pesticide residue – including favorites like bell peppers, blueberries, green beans, potatoes and strawberries . Some samples even contained pesticides that had been long banned for use on those crops . The good news: produce grown under organic standards had much lower residues. In that same analysis, nearly all organic samples showed minimal to no pesticide levels of concern . In other words, buying organic really does reduce the chemicals you end up eating. Additionally, choosing organic whenever possible supports farming practices that are better for farm workers and the environment (reducing overall pesticide use and pollution) . By prioritizing organic options for the most contaminated foods (and buying conventional only for the cleaner ones), you can enjoy your produce with greater peace of mind.

The “Clean Fifteen”: Low-Pesticide Produce You Can Buy Conventional

On the opposite end of the spectrum is the Clean Fifteen – a list of fifteen kinds of produce that consistently test lowest for pesticide residues. These are foods you can feel comfortable buying non-organic because even conventionally grown, they tend to have little, if any, pesticide on them. Not surprisingly, many Clean Fifteen items have protective peels or rinds that you don’t eat (which helps shield the edible part from pesticides) . For example, avocados and pineapples have thick skins; sweet corn and peas are protected in husks or pods. Choosing these in conventional form can save you money while still keeping your pesticide intake low.

Here are the current Clean 15 fruits and veggies (the lowest in pesticides):

1. Avocados

2. Sweet Corn

3. Pineapple

4. Onions

5. Papaya

6. Frozen Sweet Peas

7. Asparagus

8. Honeydew Melon

9. Kiwi

10. Cabbage

11. Watermelon

12. Mushrooms

13. Mangoes

14. Sweet Potatoes

15. Carrots

These foods have very little pesticide residue in tests. In fact, nearly two-thirds of samples from the Clean Fifteen had no detectable pesticides at all . For example, less than 2% of avocado and sweet corn samples showed any pesticides . This means you can confidently enjoy that guacamole or corn-on-the-cob without worrying about chemical residues. However, keep in mind a quick note: a few items on the Clean Fifteen list (notably sweet corn, papaya, and summer squash) are often grown from genetically modified seeds when not organic . If avoiding GMOs is important to you, you may still want to buy those specific items organic . But purely in terms of pesticide levels, the produce above is as “clean” as it gets, even in conventional form.

Quick Tip: If it grows close to the ground or has thin, edible skin — organic is always the safer bet. This simple rule of thumb explains a lot about the lists above. Fruits and veggies with delicate skins or leafy surfaces (berries, greens, apples, etc.) tend to retain more pesticides, while those with thick peels or shells (like melons, avocados, corn) get less exposure. When in doubt, remember that guideline to make the healthiest choice.

By using this Clean Produce Guide, you can prioritize which foods to buy organic and which are fine to buy conventional. Your body will thank you for reducing pesticide exposure, and your wallet will thank you for spending your organic dollars where they matter most. Enjoy the bounty of fruits and vegetables – with all the nutrients and none of the worry!