What Fruits and Vegetables Should You Buy Organic? A Guide to Safer Eating

Introduction

Making healthy food choices isn't just about eating more fruits and vegetables—it's also about minimizing your exposure to harmful chemicals. Organic produce is grown without synthetic pesticides, but with higher prices, you might be wondering: what fruits and vegetables should you buy organic, and when is it okay to go conventional?

To help you make smarter choices with your grocery budget, this guide highlights the most pesticide-laden produce—the Dirty Dozen—as well as the safer conventional options known as the Clean Fifteen. Learn where to prioritize your organic purchases and how to better protect yourself and your family from chemical residues.

Why Choose Organic?

Organic farming practices aim to grow food naturally, without synthetic pesticides, herbicides, or genetically modified organisms (GMOs). Choosing organic supports environmental health, biodiversity, and your own well-being.

Not sure what defines "organic"? Watch our video: Why Grow Organic

Also, find out who determines what counts as organically grown—we break down the certification process and standards for you.

What Produce Should You Buy Organic?

Each year, the Environmental Working Group (EWG) analyzes pesticide levels on popular produce items and publishes their Dirty Dozen™ and Clean Fifteen™ lists. These lists help consumers identify what fruits and vegetables should you buy organic to avoid the highest pesticide exposure.

The Dirty Dozen™ – Fruits and Vegetables Most Contaminated by Pesticides

These are the fruits to buy organic whenever possible, according to the EWG’s testing. They contain the highest levels and concentrations of pesticide residues—even after washing or peeling:

• Strawberries
• Spinach
• Kale, Collard Greens & Mustard Greens
• Nectarines
• Apples
• Grapes
• Bell Peppers & Hot Peppers
• Cherries
• Peaches
• Pears
• Celery
• Tomatoes

If you're wondering what vegetables should you buy organic, leafy greens like kale and spinach top the list, along with peppers and celery.

Explore the full list and methodology from the Environmental Working Group.

The Clean Fifteen™ – Produce with Low Pesticide Levels

Good news: not all conventionally grown produce poses the same risk. The Clean Fifteen™ includes fruits and vegetables that have consistently low levels of pesticide residue.

These are generally safer to buy non-organic, especially if you're on a budget:

• Avocados
• Sweet Corn
• Pineapple
• Onions
• Papaya
• Sweet Peas (frozen)
• Asparagus
• Honeydew Melon
• Kiwi
• Cabbage
• Mushrooms
• Mangoes
• Watermelon
• Sweet Potatoes
• Carrots

While organic is always ideal, if you're prioritizing purchases, these are less urgent when deciding what produce should you buy organic.

Shopping Tips: How to Eat Cleaner on a Budget

• Shop local and seasonal at farmers' markets when possible. This can lower the cost of organic produce.
  
• Grow your own fruits and vegetables—it's easier than you think!
  
• Use the Dirty Dozen™ list as your organic buying guide and go conventional with items on the Clean Fifteen™ list.
  
• Wash produce thoroughly, even organic, to remove dirt, bacteria, and any residue.

Conclusion

FAQ: What Fruits and Vegetables Should You Buy Organic?