The Dirty Dozen and Clean Fifteen lists, created by the Environmental Working Group (EWG), help consumers identify produce with the highest and lowest pesticide residues, guiding informed choices for healthier diets and organic options.
What Are the Dirty Dozen and Clean Fifteen?
The Dirty Dozen and Clean Fifteen are lists created by the Environmental Working Group (EWG) to help consumers make informed choices about produce. The Dirty Dozen highlights fruits and vegetables with the highest pesticide residues, while the Clean Fifteen identifies those with the lowest. These lists are based on data from the U.S. Department of Agriculture’s Pesticide Data Program. The Dirty Dozen encourages buying organic to minimize pesticide exposure, while the Clean Fifteen suggests produce that is safer to buy conventionally. These guides empower shoppers to prioritize their health and budget effectively.
The Dirty Dozen: Fruits and Vegetables Highest in Pesticides
The Dirty Dozen list, compiled by the Environmental Working Group, identifies produce with the highest pesticide residues, emphasizing the importance of buying organic for these items.
Strawberries
Strawberries consistently rank as one of the most pesticide-contaminated fruits, topping the Dirty Dozen list. Over 98% of samples tested positive for residues, with some containing up to 22 different pesticides. Their thin skin makes them highly susceptible to absorbing chemicals, posing potential health risks. The Environmental Working Group (EWG) emphasizes the importance of choosing organic strawberries to minimize exposure. Pesticides on strawberries have been linked to neurological and reproductive issues, making them a critical choice for organic purchasing. Consumers are advised to prioritize organic options for this popular fruit to reduce pesticide intake and support safer farming practices.
Spinach
Spinach is a staple in healthy diets but ranks high on the Dirty Dozen list due to significant pesticide contamination. According to the EWG, over 75% of spinach samples contain residues, with some holding traces of up to 20 different pesticides. The leafy green’s porous texture makes it particularly vulnerable to chemical absorption. Prolonged consumption of non-organic spinach may pose health risks, including neurological and developmental issues. To mitigate exposure, choosing organic spinach is strongly recommended, as it significantly reduces pesticide intake and aligns with healthier dietary choices. This makes spinach a crucial item to buy organic for better safety and nutrition.
Kale, Collard, and Mustard Greens
Kale, collard, and mustard greens are highly nutritious but rank among the Dirty Dozen due to high pesticide residues. The EWG’s 2023 report revealed that over 90% of tested samples contained detectable pesticides, with some carrying traces of up to 15 different chemicals. These leafy greens absorb pesticides easily, posing potential health risks with regular consumption. While they are rich in vitamins and antioxidants, non-organic varieties may compromise these benefits. Opting for organic kale, collard, and mustard greens significantly reduces pesticide exposure, making it a wise choice for maintaining a healthy and balanced diet.
Peaches
Peaches are a nutrient-rich fruit, but they are among the Dirty Dozen due to significant pesticide contamination. The EWG’s 2023 report found that over 90% of tested peach samples contained pesticide residues, with some showing traces of multiple chemicals. The thin skin of peaches makes them particularly vulnerable to pesticide absorption, which can remain even after washing. While peaches are a delicious source of vitamins A and C, as well as fiber, choosing organic peaches is crucial to minimize exposure to harmful pesticides and enjoy their nutritional benefits without compromise. This makes them a key item to buy organic for better health outcomes.
Pears
Pears are a popular fruit known for their sweet flavor and smooth texture, but they rank high on the Dirty Dozen list due to significant pesticide contamination. According to the EWG’s 2023 report, over 90% of pear samples tested positive for pesticide residues, with some containing multiple types of pesticides. The thin skin of pears makes them particularly susceptible to pesticide absorption, which can remain even after washing. While pears are a good source of fiber and antioxidants, choosing organic pears is strongly recommended to reduce exposure to these harmful chemicals and enjoy their health benefits without compromise.
Nectarines
Nectarines are a sweet and juicy stone fruit that ranks high on the Dirty Dozen list due to their significant pesticide contamination. According to the EWG’s 2023 report, over 90% of nectarine samples tested positive for pesticide residues, with some containing multiple types of pesticides. Their thin, edible skin makes them highly susceptible to absorbing and retaining pesticides, even after washing. While nectarines are a good source of vitamins and antioxidants, choosing organic options is strongly recommended to minimize exposure to these harmful chemicals and enjoy their nutritional benefits safely.
Apples
Apples, a widely consumed fruit, consistently rank high on the Dirty Dozen list due to their significant pesticide contamination. According to the Environmental Working Group (EWG), over 90% of apple samples tested positive for pesticide residues, including traces of fungicides and insecticides. Even after washing, apples retain these chemicals, posing health risks, especially for children and pregnant women. Choosing organic apples is highly recommended to minimize exposure. Despite their nutritional benefits, including antioxidants and fiber, the pesticide load makes conventionally grown apples a concern for health-conscious consumers. Opting for organic ensures a safer and healthier choice.
Grapes
Grapes are another fruit that frequently appears on the Dirty Dozen list, with high levels of pesticide residues detected. The Environmental Working Group (EWG) reports that a significant portion of grape samples contain multiple pesticides, including fungicides and insecticides. This is concerning, as grapes are widely consumed, including by children, and are used in products like wine and juice. The thin skin of grapes makes them particularly susceptible to pesticide absorption. To reduce exposure, choosing organic grapes is advisable, especially for frequent consumers. Organic options minimize pesticide intake while retaining the fruit’s nutritional benefits, such as antioxidants and vitamins.
Bell and Hot Peppers
Bell and hot peppers are among the Dirty Dozen, ranking high in pesticide residues. The Environmental Working Group (EWG) highlights that these vegetables often contain multiple pesticides, including insecticides and fungicides. Their glossy, thin skin makes them prone to retaining chemical residues, which can be concerning for health-conscious consumers. Pesticide exposure has been linked to various health risks, making it advisable to opt for organic bell and hot peppers when possible. Organic farming practices avoid synthetic pesticides, offering a safer choice while preserving the peppers’ vibrant flavors and nutritional benefits, such as vitamin C and antioxidants. This makes them a worthwhile investment for frequent use in cooking.
The Clean Fifteen: Fruits and Vegetables Lowest in Pesticides
The Clean Fifteen list highlights fruits and vegetables with the lowest pesticide residues, making them safer choices for conventional consumption and reducing the need to buy organic.
Sweet Corn
Sweet corn ranks as one of the Clean Fifteen, with minimal pesticide residues, making it a safe and healthy choice for consumers. Its naturally protective husk reduces exposure to pesticides, ensuring a cleaner product. This makes conventional sweet corn a great option for those looking to minimize pesticide intake without the extra cost of organic. It is widely available and can be enjoyed in various forms, from fresh to frozen, providing essential nutrients like vitamin C and fiber. Sweet corn’s low pesticide levels make it a standout choice for families and health-conscious shoppers.
Avocados
Avocados consistently rank high on the Clean Fifteen list, with minimal pesticide residues detected. Their thick skin protects the fruit from pesticide absorption, making conventional avocados a safe choice. This nutrient-rich fruit is a great source of healthy fats, vitamins, and fiber, supporting heart health and digestion. With low pesticide exposure, avocados are an excellent option for shoppers seeking to reduce their pesticide intake without the need for organic certification. Their availability and versatility make them a popular choice for health-conscious consumers looking to incorporate cleaner produce into their diets.
Pineapple
Pineapples are a standout on the Clean Fifteen list, with minimal pesticide residues detected. Their thick, tough skin acts as a natural barrier, reducing exposure to pesticides. This tropical fruit is rich in vitamin C, manganese, and antioxidants, offering benefits for immune function and inflammation reduction. Pineapples are versatile in both sweet and savory dishes, making them a great addition to a variety of recipes. With their low pesticide levels, conventional pineapples are a safe and nutritious choice for consumers, ensuring access to fresh, healthy produce without the need for organic certification. Their accessibility and health benefits make them a popular pick for many households.
Papaya
Papayas are another fruit featured on the Clean Fifteen list, known for their low pesticide residue levels. Native to tropical regions, papayas are rich in vitamins A and C, potassium, and an enzyme called papain, which aids digestion. Their vibrant color and sweet flavor make them a popular choice for smoothies, salads, and desserts. With their thick skin protecting them from pesticide absorption, conventional papayas are a safe and affordable option. This makes them an excellent choice for health-conscious consumers looking to incorporate nutritious, pesticide-free produce into their diets without the higher cost of organic alternatives.
Sweet Peas
Sweet peas are a delightful addition to the Clean Fifteen list, boasting minimal pesticide residue levels. Known for their tender pods and sweet flavor, they are a versatile ingredient in salads, stir-fries, and snacks. Rich in vitamins A and K, fiber, and protein, sweet peas provide numerous health benefits while being low in calories. Their natural sweetness makes them a great option for both children and adults. With their low pesticide exposure, conventional sweet peas are a budget-friendly and nutritious choice for families. This makes them an ideal pick for those seeking fresh, healthy produce without the need for organic certification.
Asparagus
Asparagus, a nutrient-rich vegetable, ranks among the Clean Fifteen due to its low pesticide residue levels. Packed with vitamins A, C, and K, it also contains folate and fiber, making it a healthy choice for various dishes. Asparagus is versatile, whether grilled, roasted, or sautéed, and pairs well with numerous seasonings. Its mild flavor makes it a favorite in salads, pasta, and as a side dish. With minimal pesticide exposure, conventional asparagus is a cost-effective and nutritious option for consumers. This green vegetable supports heart health and digestion while being low in calories, offering a guilt-free addition to meals year-round.
Honeydew Melon
Honeydew melon, a sweet and refreshing fruit, is part of the Clean Fifteen list, indicating low pesticide residue levels. Rich in vitamins C and B6, potassium, and fiber, it supports immune function, hydration, and digestion. Its smooth texture and mild flavor make it a popular choice for snacks, salads, and smoothies. Honeydew melon is also low in calories, making it a guilt-free addition to a healthy diet. With minimal pesticide exposure, conventional honeydew melon is a safe and nutritious option for consumers. Its versatility and nutritional benefits make it a great choice for any meal or dessert.
Kiwi
Kiwi, a small, fuzzy fruit with vibrant green flesh, is part of the Clean Fifteen list, meaning it has low pesticide residue levels. Rich in vitamin C, fiber, and antioxidants, kiwi supports immune function, digestion, and overall health. Its sweet, tangy flavor makes it a great addition to salads, smoothies, and snacks. Kiwi is also versatile, as it can be eaten raw, added to desserts, or used in sauces. With minimal pesticide exposure, conventional kiwi is a safe and nutritious choice. Its high nutritional value and low contamination risk make it an excellent option for health-conscious shoppers seeking affordable, wholesome produce.
Cabbage
Cabbage, a versatile and nutritious vegetable, ranks among the Clean Fifteen, meaning it has low pesticide residue levels. It is rich in vitamins C and K, fiber, and antioxidants, supporting immune health and digestion. Cabbage is incredibly versatile, used in soups, salads, ferments like sauerkraut, and as a low-calorie substitute in recipes. Its mild flavor and dense nutrients make it a great addition to a balanced diet. Since it is part of the Clean Fifteen, conventional cabbage is a safe and affordable choice for consumers seeking to minimize pesticide exposure without breaking the bank. Its accessibility and health benefits make it a popular choice for many households.
Onions
Onions, a staple in many cuisines, are part of the Clean Fifteen, meaning they have low pesticide residue levels. They are rich in antioxidants like quercetin, which supports heart health and reduces inflammation. Onions add flavor to dishes without extra calories, making them a versatile ingredient in soups, salads, and sauces. Their durability and long shelf life make them a convenient choice for home cooking. Since onions are on the Clean Fifteen list, buying conventional onions is a cost-effective and safe option for consumers aiming to reduce pesticide exposure while still enjoying their culinary and nutritional benefits.
