Have you ever stood in the produce aisle wondering whether it's worth spending more on organic? You’re not alone. With grocery prices rising and endless wellness advice floating around, it’s easy to feel unsure about what choices truly impact your health.

That’s where the Clean 15 and Dirty Dozen lists from the Environmental Working Group (EWG) come in. These annual lists help decode which fruits and vegetables are safest to buy conventionally—and which ones you’ll definitely want to consider buying organic.

Let’s explore what these lists mean, why the quality of your food matters just as much—if not more—than the quantity, and how to grocery shop smarter without feeling overwhelmed.

What Are the Clean 15 and Dirty Dozen?

Each year, the EWG analyzes pesticide residue data from the USDA and FDA to rank the most and least contaminated produce items.

• The Dirty Dozen includes the 12 fruits and vegetables with the highest pesticide levels—even after washing and peeling.

• The Clean 15 highlights the produce with the lowest pesticide residues, making them safer to buy non-organic.

These lists are not meant to scare you—they're about informed choices.

EWG's 2025 Lists

2025 Dirty Dozen (Highest in Pesticides):

1. Strawberries

2. Spinach

3. Kale, collard & mustard greens

4. Grapes

5. Peaches

6. Pears

7. Nectarines

8. Apples

9. Bell & hot peppers

10. Cherries

11. Blueberries

12. Green beans

2025 Clean 15 (Lowest in Pesticides):

1. Avocados

2. Sweet corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet peas (frozen)

7. Asparagus

8. Honeydew melon

9. Kiwi

10. Cabbage

11. Watermelon

12. Mushrooms

13. Mangoes

14. Sweet potatoes

15. Carrots

[Click here to download the PDF of both lists]

Why the Quality of Food Matters (More Than You Think)

Your body isn’t just counting calories—it’s constantly responding to the information in your food. Every bite sends messages to your hormones, digestion, energy levels, and even your brain chemistry.

While it’s tempting to focus on how much we’re eating, what we’re eating has a much bigger impact in the long run. Here's why:

• Pesticides can disrupt hormones. Even low-level exposure has been linked to hormone imbalances, especially in women.

• Nutrient density matters. Organic and high-quality whole foods often have more nutrients and antioxidants.

• Gut health is impacted by toxins. Pesticides may alter your gut microbiome, affecting everything from digestion to how you feel.

• Your energy reflects your nourishment. Food quality can be the difference between brain fog and clarity, fatigue and flow.

You don’t have to overhaul your pantry overnight. But taking small, intentional steps—like choosing organic whenever possible—can lead to big changes in how you feel.

How to Shop Smarter with the Clean 15 & Dirty Dozen

Grocery shopping doesn’t have to be stressful or expensive. Use these simple strategies to make healthy choices without going over your budget:

✅ Prioritize Organic for the Dirty Dozen - If you’re going to spend extra, spend it here. These are the top items to buy organic whenever possible.

✅ Choose Conventional for the Clean 15 - Save money on these lower-risk foods—they’re generally safe even when grown conventionally.

✅ Shop Seasonally and Locally - Seasonal produce is fresher, often cheaper, and may contain fewer pesticides when sourced from small farms. You can also ask the farmers how there produce is grown.

✅ Wash Produce Thoroughly - Even organic foods benefit from a good rinse. Use a vinegar-water soak for extra cleaning power.

The Bottom Line: It’s Not About Perfection. It’s About Progress.

Knowing which foods carry the highest pesticide load helps you make empowered, balanced choices. You don’t have to go 100% organic to eat well or feel better. You just need the right tools to support your body one small habit at a time.

And that’s exactly what I teach in my free 12-minute masterclass:
“How to Eat Smarter (Not Less): 5 Underrated Habits That Change Everything.”

✨ You’ll learn the simple habit that helped one of my clients ditch her 3PM slump and improved her daily energy!

👉 Click here to watch the free masterclass