Most of us find ourselves at the grocery store several times a week, often facing the same question in the produce aisle: conventional or organic? Is organic truly better, or is it simply clever marketing? And does the answer vary depending on the fruit or vegetable?
Fortunately, we don’t have to guess. Organizations analyze pesticide residue data to help consumers make informed decisions. Each year, the Environmental Working Group (EWG) reviews testing data collected by the U.S. Department of Agriculture and the Food and Drug Administration. Based on this analysis, they rank conventionally grown fruits and vegetables according to detectable pesticide residues found after harvest.
The results are published in a consumer guide commonly known as the “Dirty Dozen”, which highlights produce items that tend to carry higher pesticide levels when grown conventionally. This resource can help shoppers decide where choosing organic may be most beneficial — while also recognizing that not every item carries the same level of concern.
Understanding the data allows you to shop strategically, balancing budget, access, and health priorities with greater confidence.
What have they found?
The 2023 report looked at 46,569 samples of 46 different types of vegetables and fruits. The produce was analyzed after being peeled or washed (simulating the normal prep that we would do before eating them). The EWG study found that despite all this peeling and cleaning, the produce was found to have traces of 251 different pesticides. Shockingly, some of the pesticides found have been banned by the FDA for a long time and yet are still making their way into our produce.
Why does this matter?
A growing body of peer-reviewed research has linked certain pesticide exposures to a range of health concerns. Studies have associated higher levels of pesticide exposure with increased risks of neurological effects, hormone disruption, reproductive challenges, and certain cancers.
The Environmental Protection Agency (EPA) also evaluates and reports on the potential health effects of pesticides, noting that some chemicals may affect our nervous system, interfere with endocrine (hormone) function, irritate our skin and eyes, or contribute to long-term health risks depending on the level and duration of exposure.
In many cases, the effects of chronic, low-level exposure may accumulate over time, with potential impacts emerging years later. While pesticide exposure is a concern for all populations, children are considered particularly vulnerable. Because their bodies and brains are still developing — and they consume more food relative to their body weight than adults — they may be more susceptible to potential adverse effects.
Understanding these risks allows individuals and families to make informed choices about which foods they buy and how best to prepare it.
“The threats pesticides pose to children’s health have been known since at least 1993 – 30 years ago – when the National Academies of Science published a landmark study warning of inadequate oversight. The American Academy of Pediatrics recommends parents concerned about their children’s exposure to pesticides consult EWG’s Shopper’s Guide.”
EWG.COM
The Dirty Dozen
The “Dirty Dozen” is a guide identifying fruits and vegetables that tend to show higher levels of pesticide residues when grown conventionally. For shoppers who are prioritizing where to buy organic, these items are often recommended as the most important to consider purchasing organic when possible.
Recent lists have included produce such as strawberries, spinach, peaches, pears, blueberries, nectarines, grapes, kale, bell peppers, green beans, apples, and cherries.
Using this list strategically can help your balance budget and exposure concerns — focusing organic purchases where they may make the greatest difference.
The Clean 15
In addition to identifying produce with higher pesticide residues, the Environmental Working Group also publishes the “Clean Fifteen” — a list of fruits and vegetables that tend to show the lowest levels of pesticide residues when grown conventionally.
According to their annual analysis, a significant percentage of items on the Clean Fifteen list test with little to no detectable pesticide residue. Avocados and sweet corn have consistently ranked among the lowest, with only a very small percentage of samples showing detectable residues. Other produce commonly included on the list has featured pineapple, onions, honeydew melon, asparagus, carrots, kiwi, frozen sweet peas, sweet potatoes, mushrooms, mangoes, watermelon, cabbage, and papaya.
For consumers trying to shop wisely, the Clean Fifteen can provide reassurance that buying these items conventionally may carry relatively lower pesticide exposure risk, helping families prioritize their organic purchases where they may matter most.
If you’re deciding which items to buy organic and which to purchase conventionally, these lists can serve as a practical guide. Consider saving a screenshot on your phone so you have it handy the next time you’re shopping.
A balanced approach many families use is choosing organic options for items on the “Dirty Dozen” list while feeling more comfortable purchasing conventional versions of foods on the “Clean Fifteen.” This strategy can help reduce potential pesticide exposure while still being mindful of your grocery budget.
Once you’re home, rinse all produce thoroughly under running water. For fruits and vegetables with thicker skins, use a clean produce brush to gently scrub the surface. Even items with peels that aren’t eaten should be washed, as residues can transfer during cutting or handling. Lastly, after your prepare your produce it is always helpful to wash your hands with warm water and soap to remove any remaining residues.
Small, consistent habits — both in how we shop and how we prepare our food — can make a meaningful difference over time.
Want to dive deeper into the research? Visit… EWG’s 2023 Shopper’s Guide to Pesticides in Produce | Summary