What foods don't matter if they are organic?

According to a 2025 LendingTree analysis, organic produce costs an average of 52.6% more than their conventional counterparts, a significant financial burden for many households. Learning where to wisely allocate your budget by choosing conventional options can help you save money without compromising on a healthy diet.

Quick Summary

This guide reveals which foods with thick skins or natural protection are safe to buy conventional. Use the Environmental Working Group's Clean Fifteen list to optimize your grocery budget.

Key Points

• Thick Skins Matter: Produce with inedible, thick peels like avocados, bananas, and pineapples absorb fewer pesticides, making conventional versions a safe, budget-friendly choice.

• Use the Clean Fifteen: The Environmental Working Group (EWG) compiles an annual list of produce with the lowest pesticide residues, helping you identify what is okay to buy conventional.

• Focus on the Dirty Dozen: If you must prioritize organic purchases, focus on the Dirty Dozen list of produce with the highest pesticide load, such as strawberries and spinach.

• Don't Overlook Natural Defenses: Some foods like sweet corn and quinoa have natural protections that reduce the need for pesticides, so organic is unnecessary for these items.

• Rinse Your Produce: Regardless of whether you buy organic or conventional, always wash your produce thoroughly to remove surface dirt, bacteria, and potential pesticide residue.

• Eggs and Quinoa are Safe: Conventional eggs cannot contain added hormones by law, and quinoa's bitter coating deters pests, so organic is not a priority for these items.

The Logic Behind Not Going Organic

Choosing between organic and conventional produce can be a balancing act between budget, perceived health benefits, and environmental concerns. The key to making informed decisions lies in understanding a simple principle: not all fruits and vegetables are equally susceptible to absorbing pesticides. Foods with a thick, inedible outer layer, or those that have natural defenses against pests, are generally safer to purchase in their conventional form. This allows consumers to prioritize their organic spending on items that truly benefit from the more stringent farming practices, often referred to as the 'Dirty Dozen'.

For many people, the health benefits of eating a diet rich in fruits and vegetables, regardless of their organic status, far outweigh the minimal risks associated with low-level pesticide residue on produce with natural protection. This is especially true for families on a tight budget where the increased cost of organic produce could deter them from buying fresh food altogether.

The Environmental Working Group's Clean Fifteen

The Environmental Working Group (EWG), a non-profit organization focused on consumer health and the environment, releases an annual Shopper's Guide to Pesticides in Produce. This guide includes the 'Clean Fifteen' list, which identifies fruits and vegetables with the lowest pesticide residues. Buying conventional versions of these items is considered a safe and economical choice.

Thick-Skinned Fruits and Vegetables

The guiding principle for these items is that the tough outer peel or rind acts as a robust barrier, preventing most pesticides from reaching the edible part of the food. Since you don't consume the exterior, your exposure to chemical residues is minimal. Examples from the Clean Fifteen list include:

• Avocados: Less than 1% of tested avocado samples showed any pesticide residue.
• Pineapple: Like avocados, the thick, spiky skin provides excellent protection.
• Mangoes: The thick, waxy skin is an effective natural defense against contaminants.
• Cantaloupe and Honeydew Melon: The thick, hard rinds protect the juicy interior.
• Onions: The papery outer layers are peeled and discarded, along with most potential residues.

Naturally Protected Produce

Some crops are naturally less appealing to pests, reducing the need for heavy pesticide application. Their low vulnerability makes conventional versions a great choice for saving money.

• Sweet Corn: The corn silk and husk offer a natural protective shield, so pesticide residue is not an issue for the kernels inside.
• Asparagus: This vegetable is naturally hardy and resistant to many pests, meaning it requires fewer pesticides during cultivation.
• Sweet Peas (Frozen): Testing consistently shows very low pesticide residues on frozen peas.
• Broccoli and Cauliflower: Though they don't have a thick peel, these cruciferous vegetables also consistently rank low in pesticide residue tests.

Other Food Items to Consider

Beyond the produce aisle, other common grocery items can be purchased conventionally without worry.

• Quinoa: This ancient grain has a bitter, natural coating called saponin that repels pests. Most of this is removed during processing, but a quick rinse can ensure any leftover bitterness is washed away. As a result, farmers do not need to heavily spray the crops.
• Conventional Eggs: It is illegal to give hormones to chickens in the US, whether they are conventionally or organically raised. The main differences in eggs often relate to the chicken's diet and living conditions rather than pesticide risk. If your primary concern is hormones, conventional eggs are perfectly safe.

A Side-by-Side Comparison: Organic vs. Conventional Shopping

To help you visualize where your organic spending is most effective, here is a comparison of produce items based on EWG's guidance.

Produce Item	Organic Priority (High/Low)	Reasoning
Strawberries	High	Consistently tops the Dirty Dozen list for high pesticide residue.
Spinach	High	Thin, leafy greens readily absorb pesticides.
Avocado	Low	Very thick, inedible skin provides excellent protection.
Onions	Low	Thick, inedible outer layers are peeled and discarded.
Grapes	High	Thin skin and dense clusters can retain significant residues.
Sweet Corn	Low	Protected by a husk; very low pesticide detection.
Apples	High	Thin, edible skin and high pesticide use make organic a better choice.
Pineapple	Low	Thick, tough skin is not consumed.
Celery	High	The porous stalks readily absorb pesticides.
Mangoes	Low	Thick, inedible skin is a strong barrier.

Conclusion: Shopping Smarter, Not Harder

Making strategic decisions about where to buy organic can have a significant impact on your grocery bill without sacrificing the overall quality of your diet. By focusing on the Clean Fifteen—items with natural barriers like thick peels or innate pest resistance—you can confidently choose conventional versions and save money. For items on the Dirty Dozen list, consider prioritizing organic options if budget allows. Remember that consuming more fruits and vegetables, regardless of the farming method, is a key component of a healthy lifestyle. Strategic choices empower you to eat well while respecting your budget.

You can view the full Clean Fifteen and Dirty Dozen lists directly on the Environmental Working Group website.

Frequently Asked Questions

Is organic food more nutritious than conventional?

Research indicates that the core nutritional content, such as vitamins and minerals, of organic and conventional produce is very similar. While some studies show slightly higher antioxidant levels in organic foods, the difference is often not clinically significant.

What about non-produce items like milk or meat?

For conventional chicken, hormones are prohibited by law. The primary benefits of organic meat and dairy relate to farming practices, including the use of organic feed and the avoidance of routine antibiotics and growth hormones. The nutritional differences are often debated.

Does washing conventional produce remove all pesticides?

Thorough washing can help reduce pesticide residues on the surface of produce, but it is not effective at removing systemic pesticides that have been absorbed by the crop itself. This is why lists like the Clean Fifteen and Dirty Dozen are so useful.

Is it always bad to eat conventional food?

No. The health benefits of eating a diet rich in fruits and vegetables far outweigh the minimal risks associated with low-level pesticide residue on Clean Fifteen produce. It is better to eat conventional produce than to avoid fruits and vegetables altogether.

Why are some organic foods so expensive?

Organic farming practices are often more labor-intensive and result in lower crop yields compared to conventional methods. This increases production costs, which are then reflected in the higher prices for consumers.

How often is the Clean Fifteen list updated?

The Environmental Working Group (EWG) updates its shopper's guide, which includes the Clean Fifteen and Dirty Dozen lists, annually based on the latest available data.

What should I do if I can't find an organic option for a 'Dirty Dozen' item?

For items on the Dirty Dozen list, frozen versions can be a good alternative, as they sometimes have different pesticide exposure levels than fresh. For Clean Fifteen items, conventional is perfectly acceptable.