what to buy organic & what to skip

The Dirty Dozen & Clean Fifteen: A Simple Guide to Smarter Produce Shopping

When it comes to nourishing your body, fruits and vegetables are foundational — but not all produce is created equal when it comes to pesticide exposure. If you’ve ever wondered when to splurge on organic and when it’s okay to skip it, the Dirty Dozen and Clean Fifteen lists are a great place to start.

Each year, the Environmental Working Group (EWG) releases these two helpful guides based on the latest data from the USDA and FDA, analyzing pesticide levels on conventionally grown produce.

What is the Dirty Dozen?

The Dirty Dozen is a list of the 12 fruits and vegetables that contain the highest levels of pesticide residues when grown conventionally. These crops are often more delicate, porous, or prone to pests, making them more susceptible to chemical absorption.

2025 Dirty Dozen:

1. Strawberries

2. Spinach

3. Kale, Collard & Mustard Greens

4. Grapes

5. Peaches

6. Cherries

7. Nectarines

8. Pears

9. Apples

10. Blackberries

11. Blueberries

12. Potatoes

Note: Bell & hot peppers and green beans remain flagged by the EWG as "plus" items due to their higher-than-average pesticide toxicity.

Why this matters:

Research has linked repeated exposure to pesticides — even in small amounts — to hormonal disruption, gut imbalances, fertility concerns, and developmental issues in children. Choosing organic for these items can significantly reduce your overall exposure and support long-term health.

What is the Clean Fifteen?

On the flip side, the Clean Fifteen highlights fruits and vegetables that carry the lowest levels of pesticide residues. These are typically items with thick skins or natural resistance to pests, meaning fewer chemicals are needed during growth.

2025 Clean Fifteen:

1. Avocados

2. Sweet Corn (fresh & frozen)

3. Pineapple

4. Papaya

5. Onions

6. Frozen Sweet Peas

7. Asparagus

8. Cabbage

9. Watermelon

10. Cauliflower

11. Bananas

12. Mangoes

13. Carrots

14. Mushrooms

15. Kiwi

Pro Tip: If you're working within a budget, prioritize buying organic for the Dirty Dozen, and feel more at ease buying conventional options from the Clean Fifteen list.

The Benefits of Using These Lists

• Reduce your toxic load without feeling overwhelmed

• Prioritize your food budget more effectively

• Support long-term health with small, consistent shifts

• Feel empowered, not confused about which produce to buy organic

A Balanced Approach to Clean Eating

These lists aren’t meant to create stress or perfectionism. Instead, they’re tools to empower you to make informed choices and reduce your exposure to harmful chemicals in a way that feels realistic and sustainable.

“You don’t have to overhaul everything overnight. Start where you are, with what you can.”

Staying Updated

The EWG updates these lists annually based on the latest data and improved testing methods — and the 2025 update now considers pesticide toxicity, not just residue levels. That means these guides are more accurate than ever when it comes to making safer choices for your family.

Bookmark this post or subscribe to updates — I’ll keep this guide current each year so you always have the latest information at your fingertips.

Final Thoughts

Reducing exposure to pesticides is about small, intentional choices that add up over time. By using the Dirty Dozen and Clean Fifteen lists as a shopping companion, you can confidently choose when to buy organic and when it's okay to save.

Your wellness journey doesn’t have to be complicated — just mindful and intentional.