The Best Fruits and Veggies to Buy Organic

Every year, the Environmental Working Group (EWG) digs through pesticide residue testing data collected by the U.S. Department of Agriculture (USDA) and turns it into an easy-to-use resource called the Shopper's Guide to Pesticides in Produce™. From that guide comes two lists home cooks have leaned on for years: the Dirty Dozen™ and the Clean Fifteen™.

The rankings get refreshed annually as fresh USDA testing data rolls in, and starting in 2025, EWG sharpened its approach even further. Instead of just counting how many pesticides show up and in what amounts, the updated methodology also factors in how toxic specific pesticides are, so it's not just about quantity but also about risk.

These conventionally grown fruits and vegetables tested highest for pesticide residue this year, making them smart candidates to buy organic when you can:

• Spinach
• Kale, collard and mustard greens
• Strawberries
• Grapes
• Nectarines
• Peaches
• Cherries
• Apples
• Blackberries
• Pears
• Potatoes
• Blueberries

Green beans and bell and hot peppers didn't officially make the Dirty Dozen cut, but EWG flagged them too. They scored high for overall pesticide toxicity even though the number of residues detected was lower.

On the flip side, these conventionally grown picks consistently test with minimal pesticide residue, so buying organic versions is much less of a priority:

• Pineapple
• Sweet corn (fresh and frozen)
• Avocados
• Papaya
• Onions
• Sweet peas (frozen)
• Asparagus
• Cabbage
• Cauliflower
• Watermelon
• Mangoes
• Bananas
• Carrots
• Mushrooms
• Kiwi

If your grocery budget is tight, these are the items where conventional versions make the most sense, freeing up more room in your budget for organic versions of produce that may otherwise have high levels of pesticide residue.

Nutrition experts don't fully agree on the answer to this question. EWG takes a cautious stance and recommends going organic for Dirty Dozen items whenever it's feasible. The USDA and the Environmental Protection Agency (EPA), on the other hand, maintain that the pesticide residues typically found on conventional produce fall well within established safety thresholds, even for the ones with the most residue found.

Researchers are still working through exactly how much low-level, long-term pesticide exposure matters for human health. Until there's more clarity, it comes down to your own comfort level and budget.

Whether your cart is filled with organic or conventional produce, these tips help cut down on pesticide residue, as well as dirt and bacteria:

• Rinse under running water. Hold fruits and vegetables under cool running water for at least 30 seconds while gently rubbing the surface. A quick dunk in a bowl of water doesn't do nearly as good a job.
• Skip the produce wash. Special commercial produce washes haven't been shown to outperform plain water, so save your money and just use running water.
• Peel or remove outer layers when possible. Taking off the outer leaves of cabbage or lettuce, or peeling produce like potatoes, strips away a good portion of surface residue.

Wait to rinse strawberries, blueberries, and blackberries until right before you plan to eat them rather than after you bring them home. Washing them too early traps moisture and speeds up spoilage.

Choosing organic for high-residue produce is a reasonable way to reduce your pesticide exposure if it fits your budget, but most nutrition experts agree that eating plenty of fruits and vegetables, whether organic or not, is far better for your health than avoiding produce out of pesticide concerns.