Is Organic Important?
There is a lot of research about the benefits of eating organic foods. While there is no denying that organically grown foods are better for the planet and that consuming them lowers your exposure to pesticide residue and other noxious chemicals, the nutrition argument for consuming an organic diet is less clear.
Overall, the data suggests organic foods are not that much more nutrient dense than conventionally grown foods with the possible exception of some polyphenols. Additionally, telling people that they must eat organic foods can present a couple of problems:
So what does that mean when you go grocery shopping? If you can afford organic foods, great! You are supporting a healthier and more sustainable food system. But if your budget is prohibitive, there is nothing to feel guilty about, and you can still eat an exceptionally healthy diet.
If you are looking for a more affordable compromise, consider using the Environmental Working Group’s (EWG) lists: The Dirty Dozen and The Clean Fifteen. The Dirty Dozen lists the twelve fruits and vegetables most contaminated with pesticides that might be better purchased organically or at least thoroughly washed, and The Clean Fifteen lists the fifteen fruits and vegetables with the least amount of pesticides on them. See the full list of their research below:
The Shopper's Guide to Pesticides in Produce™ represents the EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture and Food and Drug Administration. The 2024 guide includes data from 47,510 samples of 46 fruits and vegetables.
Dirty Dozen™ - Of the 46 items included in our analysis, these 12 fruits and vegetables were most contaminated with pesticides.
Tested for, but not on either list - These 19 items were included in the fruit and vegetable testing data from the USDA and FDA but do not fall into either the Dirty Dozen or Clean Fifteen lists.
Clean Fifteen™ - According to EWG’s analysis of the most recent USDA data, these 15 items had the lowest amounts of pesticide residues:
* A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.
Overall, the data suggests organic foods are not that much more nutrient dense than conventionally grown foods with the possible exception of some polyphenols. Additionally, telling people that they must eat organic foods can present a couple of problems:
- Organic foods are more expensive and not everyone can afford them.
- Eating organic foods can give some people a false sense that they are eating healthier. They might, for example, incorrectly assume that organic foods have fewer calories.
So what does that mean when you go grocery shopping? If you can afford organic foods, great! You are supporting a healthier and more sustainable food system. But if your budget is prohibitive, there is nothing to feel guilty about, and you can still eat an exceptionally healthy diet.
If you are looking for a more affordable compromise, consider using the Environmental Working Group’s (EWG) lists: The Dirty Dozen and The Clean Fifteen. The Dirty Dozen lists the twelve fruits and vegetables most contaminated with pesticides that might be better purchased organically or at least thoroughly washed, and The Clean Fifteen lists the fifteen fruits and vegetables with the least amount of pesticides on them. See the full list of their research below:
The Shopper's Guide to Pesticides in Produce™ represents the EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture and Food and Drug Administration. The 2024 guide includes data from 47,510 samples of 46 fruits and vegetables.
Dirty Dozen™ - Of the 46 items included in our analysis, these 12 fruits and vegetables were most contaminated with pesticides.
- 1. Strawberries
- 2. Spinach
- 3. Kale, Collard, Mustard Greens
- 4. Grapes
- 5. Peaches
- 6. Pears
- 7. Nectarines
- 8. Apples
- 9. Bell Peppers, Hot Peppers
- 10. Cherries
- 11. Blueberries
- 12. Green Beans
Tested for, but not on either list - These 19 items were included in the fruit and vegetable testing data from the USDA and FDA but do not fall into either the Dirty Dozen or Clean Fifteen lists.
- 13. Tomatoes
- 14. Winter Squash
- 15. Cherry Tomatoes
- 16. Celery
- 17. Lettuce
- 18. Tangerines
- 19. Cucumbers
- 20. Summer Squash*
- 21. Broccoli
- 22. Potatoes
- 23. Plums
- 24. Eggplant
- 25. Raspberries
- 26. Grapefruit
- 27. Snap Peas
- 28. Oranges
- 29. Cantaloupe
- 30. Bananas
- 31. Cauliflower
Clean Fifteen™ - According to EWG’s analysis of the most recent USDA data, these 15 items had the lowest amounts of pesticide residues:
- 32. Carrots
- 33. Sweet Potatoes
- 34. Mangoes
- 35. Mushrooms
- 36. Watermelon
- 37. Cabbage
- 38. Kiwi
- 39. Honeydew Melon
- 40. Asparagus
- 41. Sweet Peas (frozen)
- 42. Papaya*
- 43. Onions
- 44. Pineapple
- 45. Sweet Corn*
- 46. Avocados
* A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.