Which fruits and vegetables should you always buy organic? Our comprehensive guide breaks down pesticide levels and helps you prioritize your grocery budget.
Every year, the Environmental Working Group (EWG) releases their highly anticipated Dirty Dozen and Clean Fifteen lists, and 2025 brings some important updates that could affect your grocery shopping decisions. These lists rank produce by pesticide contamination levels, helping consumers make informed choices about when to spend extra on organic options.
With organic produce often costing 20-50% more than conventional options, knowing which items are worth the extra investment can save you hundreds of dollars annually while still protecting your family's health.
These 12 items tested positive for the highest levels of pesticide residues. Buy these organic whenever possible:
These 15 items have the lowest pesticide residues. Conventional versions are generally safe:
The EWG analyzes over 46,000 samples of produce tested by the USDA and FDA. Their methodology includes:
All produce is tested after washing and peeling, just as consumers would prepare it at home, making results more realistic.
Rankings consider total pesticide concentration, number of different pesticides found, and maximum levels detected.
While conventional produce is generally safe to eat, reducing pesticide exposure offers several potential health benefits:
Studies link high pesticide exposure during pregnancy and childhood to developmental delays and reduced IQ scores.
Many pesticides act as endocrine disruptors, potentially affecting reproductive health and hormone regulation.
Research suggests chronic pesticide exposure may increase risks for certain cancers, Parkinson's disease, and other conditions.
Buy organic versions of Dirty Dozen items and conventional Clean Fifteen items to reduce costs by up to 40% while minimizing exposure.
Local farmers often use fewer pesticides even if not certified organic, and prices are usually lower than supermarkets.
Seasonal produce is more abundant, cheaper, and often requires fewer pesticides since it's growing in optimal conditions.
Community Supported Agriculture programs offer weekly organic produce boxes at significant discounts compared to retail prices.
The most important thing is to eat plenty of fruits and vegetables, whether organic or conventional. The health benefits of produce consumption far outweigh any potential risks from pesticide residues.
However, if you're looking to minimize pesticide exposure—especially for children and pregnant women—using the Dirty Dozen and Clean Fifteen lists as a guide can help you make strategic choices without breaking your budget.
Remember: a conventional strawberry is still healthier than no strawberry at all. Use these lists as a helpful tool, not a source of food anxiety.