My Guide to Produce Shopping: When to Choose Organic

Written By Kiley Ross

When it comes to buying fruits and vegetables, one of the most common questions I get is: Do I really need to buy organic?

The answer? Not always. Some produce is worth the organic splurge—while other items are just fine when conventionally grown. This is where the Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen lists come in handy.

I use these lists to help guide my grocery shopping in a way that’s informed, balanced, and budget-conscious—and I’m sharing exactly how I do it below.

What Is the EWG and Why Does This List Matter?

The Environmental Working Group (EWG) is a nonprofit organization focused on protecting human health and the environment. Each year, they analyze the latest data from the USDA and FDA, which test over 46,000 samples of produce for pesticide residues.

From this research, they create two consumer-friendly lists:

  • The Dirty Dozen (the produce with the highest pesticide levels)

  • The Clean Fifteen (produce with the lowest pesticide levels)

These lists are updated annually to reflect the most current testing data available—so it’s a great habit to check in on the latest version each year.

What Is the Dirty Dozen?

The Dirty Dozen is a list of 12 fruits and vegetables that have the highest levels of pesticide residue, even after being washed. These crops are often sprayed heavily and have delicate or porous skins, making them harder to clean thoroughly.

2025 Dirty Dozen:

  1. Spinach

  2. Strawberries

  3. Kale, collard, and mustard greens

  4. Grapes

  5. Peaches

  6. Cherries

  7. Nectarines

  8. Pears

  9. Apples

  10. Blackberries

  11. Blueberries

  12. Potatoes

My tip: Buy these items organic when possible, especially if you're feeding children or supporting hormone health, fertility, or detox pathways. Pesticides can act as endocrine disruptors—so it’s worth being mindful here.

What Is the Clean Fifteen?

The Clean Fifteen includes the fruits and vegetables that have the lowest pesticide residues—even when grown conventionally. These foods tend to have thicker skins or natural resistance to pests, so they require fewer chemical treatments.

2025 Clean Fifteen:

  1. Pineapple

  2. Sweet corn

  3. Avocados

  4. Papaya

  5. Onions

  6. Sweet peas (frozen)

  7. Asparagus

  8. Cabbage

  9. Watermelon

  10. Cauliflower

  11. Bananas

  12. Mangoes

  13. Carrots

  14. Mushrooms

  15. Kiwi

Buying these items conventionally is generally considered safe, and it’s a great way to cut costs without compromising health.

What About Everything Else?

You might be wondering: what about produce that doesn’t appear on either list?

Many foods—like zucchini, cucumbers, lettuce, tomatoes, celery, and more—fall somewhere in the middle ground. They're not the worst offenders, but they’re not the cleanest either.

This is where I use a simple decision-making rule:

Buy organic if the produce:

  • Has thin or porous skin

  • Is commonly eaten raw

  • Is something you or your family eat frequently

Buy conventional if the produce:

  • Has thick skin that you peel (like melons or bananas)

  • Is typically cooked (which can reduce pesticide load)

  • Is not available in organic form or is outside your budget

This approach helps you focus your efforts where they matter most—without stressing over every single item in your cart.

My Personal Approach

I don’t buy everything organic—and you don’t need to either. I use a flexible approach based on:

  • What’s available locally

  • My weekly grocery budget

  • How often we eat a certain food

The EWG’s Dirty Dozen and Clean Fifteen lists aren’t about perfection—they’re a tool to help you make more empowered, lower-toxin choices in your everyday life.

Final Tip: Always Wash Your Produce

Whether it’s organic or conventional, make it a habit to wash your produce well. A simple baking soda or vinegar soak can help reduce surface-level pesticide residue, dirt, and bacteria—much more effectively than water alone. It's an easy, low-cost step that makes a big difference!

In Summary

Eating a variety of fruits and vegetables is one of the best things you can do for your health—so don’t let these lists overwhelm you. Use them as a guide, not a rulebook. Even small shifts toward organic or lower-pesticide produce can make a big difference over time.

If you’re just getting started with reducing toxins or making more intentional food choices, this is a great place to begin. Your body (and your hormones) will thank you.

Want more guidance like this? Book a free introductory call here to chat about your goals and explore how we can work together. I’d love to help you create a balanced, nourished lifestyle—your way.

Kiley Ross