Nutrition Diet: Which vegetable has the least pesticides?

October 21, 2025 •

2 min read

According to the Environmental Working Group (EWG), almost 60% of produce on its 'Clean Fifteen' list in 2023 had no detectable pesticide residues. Finding out which vegetable has the least pesticides? can help you make more informed choices for a healthier diet, prioritizing produce with the lowest risk of contamination.

Quick Summary

The EWG's 'Clean Fifteen' guide lists produce with the lowest pesticide residues. Certain vegetables on this list naturally contain fewer pesticides due to protective skins or natural defenses.

Key Points

Check the Clean Fifteen: Use the EWG's annual 'Clean Fifteen' list to identify which conventionally grown vegetables have the lowest pesticide residues, saving money on organic purchases.
Protective Skins Offer Natural Defense: Many vegetables on the 'Clean Fifteen', such as onions and sweet corn, have natural protective layers that help shield the edible parts from pesticides.
Consider Your Cooking Methods: Simple home cooking and cleaning methods like washing with water, peeling, and blanching can further reduce any remaining pesticide residues on produce.
Prioritize the 'Dirty Dozen' for Organic: When budget is a concern, focus on buying organic versions of the 'Dirty Dozen' items, which are known to have higher pesticide levels.
Don't Fear Conventional Produce: The overall health benefits of eating a variety of fruits and vegetables far outweigh the potential risks from pesticide residues, especially when basic washing techniques are used.
Diversify Your Diet: Eating a wide range of vegetables from different sources helps minimize exposure to any single pesticide type and ensures a broader spectrum of nutrients.

Understanding the 'Clean Fifteen'

For years, the Environmental Working Group (EWG) has published its annual 'Shopper's Guide to Pesticides in Produce', which includes the 'Clean Fifteen' list identifying produce with the least pesticide residues. This guide helps consumers prioritize which items to purchase organically and which are safer to buy conventionally.

Which vegetable has the least pesticides? The Cleanest Vegetables

A consistent group of vegetables appears on the Clean Fifteen list due to their low pesticide content. These vegetables often have protective skins or natural defenses against pests. Common examples include onions, cabbage, frozen sweet peas, mushrooms, asparagus, sweet corn, cauliflower, carrots, and sweet potatoes.

Clean Fifteen vs. Dirty Dozen: A Comparison

The 'Dirty Dozen' list highlights produce with higher pesticide residues, providing a contrast to the 'Clean Fifteen'. The table below compares characteristics of vegetables typically found on each list:


Feature	Clean Fifteen Vegetables (e.g., Onions, Sweet Corn)	Dirty Dozen Vegetables (e.g., Spinach, Kale)
Protection	Protective skins or natural defenses	Exposed surfaces with thin skins
Pesticide Residue	Very low to no detectable residues	Often contain multiple pesticide residues
Examples	Onions, sweet corn, frozen sweet peas, mushrooms, asparagus	Spinach, kale, collard greens, bell and hot peppers
Best Practice for Consumers	Generally safer to buy conventionally grown	Consider buying organic versions when possible

Reducing Pesticide Exposure Beyond the List

Beyond choosing from the Clean Fifteen, several steps can reduce pesticide exposure. Washing produce thoroughly under running water is recommended. Peeling or trimming outer layers can also help, especially for non-systemic pesticides. Cooking or blanching may also reduce pesticide levels.

The Health Benefits of Eating Clean Produce

Eating plenty of fruits and vegetables is vital for health, providing essential nutrients. The Clean Fifteen list helps make informed choices to minimize potential risks while enjoying a nutrient-dense diet.

Conclusion

Making informed choices about produce, guided by lists like the EWG's Clean Fifteen, is key to a healthy lifestyle. While washing all produce is important, selecting low-pesticide items for conventional purchases and using proper preparation techniques can further minimize exposure. Prioritizing a diverse, vegetable-rich diet remains crucial, whether choosing conventional or organic options.

Learn more about the latest guide and other food safety tips by visiting the {Link: Environmental Working Group's website https://www.ewg.org/foodnews/summary.php}.

Frequently Asked Questions

While the order may shift slightly each year, sweet corn and onions are consistently among the cleanest vegetables on the EWG's 'Clean Fifteen' list. They have very few detectable pesticide residues.

Yes, some groups, like the Alliance for Food and Farming, dispute the EWG's interpretation of the data, stating that pesticide levels on conventionally grown produce are already low and below safety limits. However, the lists remain a popular guide for consumers.

When cost is a factor, it is generally recommended to prioritize buying organic versions of vegetables on the 'Dirty Dozen' list and conventionally grown versions of those on the 'Clean Fifteen'.

No, washing with water removes some surface residues, but it cannot eliminate all pesticides, especially those that have been absorbed by the plant (systemic pesticides). For this reason, peeling is often more effective, especially for non-systemic pesticides.

The EPA recommends washing all fresh produce thoroughly under running tap water. For firm-skinned vegetables, use a clean produce brush. A diluted vinegar or salt water solution can also help remove some surface residues.

Yes, the health benefits of eating a diet rich in fruits and vegetables are significant and well-documented, regardless of whether they are conventionally or organically grown. Consuming more produce is the most important goal.

Yes, peeling is a highly effective method for removing pesticide residues, particularly those found on the outer skin. However, some valuable nutrients are also located in the peel, so this may involve a trade-off.