What Foods Should You Definitely Buy Organic?

According to a 2012 scientific review, eating organic food likely reduces exposure to pesticides and antibiotic-resistant bacteria. However, with organic food often costing more, many shoppers wonder where to spend their money most effectively. The annual Dirty Dozen and Clean Fifteen lists provide excellent guidance, helping you make informed decisions for your health and budget.

Quick Summary

A practical guide to prioritizing organic purchases based on pesticide load and farming practices. Focus on buying organic versions of the fruits and vegetables found on the "Dirty Dozen" list, which have the highest pesticide residues, and explore the benefits of choosing organic dairy, meat, and other products.

Key Points

• Prioritize the Dirty Dozen: The Environmental Working Group's list of 12 fruits and vegetables with the highest pesticide residues is the best guide for where to spend your organic dollars.

• Buy Organic Berries: Strawberries, blackberries, and blueberries are frequent offenders on the Dirty Dozen list due to their thin skin and high pesticide load.

• Choose Organic Leafy Greens: Spinach, kale, collard, and mustard greens consistently rank high in pesticide residues, making them a top priority for organic purchase.

• Buy Organic Meat and Dairy: Opt for organic animal products to avoid antibiotics, synthetic growth hormones, and feed that can contain high pesticide levels.

• Rely on the Clean Fifteen for Conventional: For budget-conscious shopping, confidently buy conventional versions of produce on the Clean Fifteen list, like avocados and pineapples, which have thick, protective peels.

• Don't Forget Coffee and Soy: Coffee is a heavily sprayed crop, and most soy is genetically modified to be herbicide-resistant, so choose organic for these items to reduce chemical intake.

• Wash All Produce Thoroughly: Regardless of whether you buy organic or conventional, always wash fruits and vegetables well to remove dirt and surface bacteria.

The choice to buy organic is often a balance between health priorities, budget, and personal values. While all forms of produce offer significant health benefits, reducing exposure to agricultural chemicals is a key motivation for many. By focusing your organic purchases strategically, you can maximize your impact without breaking the bank. The Environmental Working Group's (EWG) annual Dirty Dozen list is one of the most widely used guides for this purpose.

The "Dirty Dozen": Foods to Always Buy Organic

This list, updated yearly by the EWG, identifies the conventional fruits and vegetables with the highest pesticide residues. Even after washing, these items tend to retain significant chemical loads. Prioritizing the organic versions of these foods is a smart way to minimize your consumption of pesticides, especially for children who may be more susceptible to their effects. The 2025 Dirty Dozen list highlights the following items:

• Spinach
• Strawberries
• Kale, collard and mustard greens
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

For these particular items, the extra cost of organic is often considered a worthwhile investment in reducing your exposure to potentially harmful chemicals. This is especially true for foods like strawberries and leafy greens, which have thin, porous skin and leaves that absorb pesticides readily.

The "Clean Fifteen": When Conventional is Okay

Conversely, the EWG also releases a Clean Fifteen list, which features conventional produce with the lowest pesticide residues. Many of these items have thick, protective outer layers that are removed before eating, meaning the edible part has less exposure to pesticides. You can confidently purchase the conventional versions of these items to save money. The 2024 Clean Fifteen list includes:

• Avocados
• Sweet corn
• Pineapple
• Onions
• Papaya
• Sweet peas (frozen)
• Asparagus
• Honeydew melon
• Kiwi
• Cabbage
• Watermelon
• Mushrooms
• Mangoes
• Sweet potatoes
• Carrots

Beyond Produce: Other Organic Choices to Consider

While the Dirty Dozen and Clean Fifteen are helpful for fruits and vegetables, other food categories also warrant attention when considering organic purchases. These include animal products and certain crops with high potential for contamination or genetic modification.

Dairy and Meat

When it comes to milk, cheese, and meat, organic standards are designed to improve animal welfare and reduce antibiotic use. Organic meat comes from animals raised on 100% organic feed without antibiotics or synthetic growth hormones. Organic dairy cows must also graze on pasture for a portion of the year. This leads to a healthier fatty acid profile, with higher levels of Omega-3s, in organic milk. Choosing organic meat and dairy helps reduce the spread of antibiotic-resistant bacteria, which is a growing public health concern.

Coffee and Soy

Coffee is another crop that is frequently heavily sprayed with pesticides. Since coffee is a daily ritual for many, opting for organic beans can significantly reduce your cumulative chemical intake. Furthermore, much of the soy grown in the United States is genetically modified and engineered to withstand heavy herbicide spraying. If you consume a lot of soy products like tofu or edamame, buying organic ensures you are getting a non-GMO product with lower chemical exposure.

Making Your Choice: Comparison Table

Here is a simple table to help you decide when to go organic versus conventional based on common grocery items.

Food Item	Buy Organic (Dirty Dozen)	Buy Conventional (Clean Fifteen)	Why?
Strawberries	Yes	No	High pesticide residues; porous skin.
Avocados	No	Yes	Thick protective peel.
Spinach	Yes	No	High pesticide residues; leafy greens.
Onions	No	Yes	Thick protective skin.
Apples	Yes	No	High pesticide residues; skin is eaten.
Pineapple	No	Yes	Thick protective rind.
Grapes	Yes	No	High pesticide residues; thin skin.
Sweet Corn	No	**Yes***	Protected by husk; *buy organic to avoid GMOs.
Peaches	Yes	No	High pesticide residues; thin, fuzzy skin.

Conclusion: Strategic Shopping for Health

Ultimately, making informed decisions about your food is key to conscious consumption. By focusing your organic budget on items from the Dirty Dozen, you can drastically reduce your intake of agricultural chemicals. For produce on the Clean Fifteen list, conventional options are generally safe and can save you money. Extending your organic choices to include dairy, meat, coffee, and soy helps minimize antibiotic and GMO exposure. Remember that the goal is progress, not perfection—every informed choice you make contributes to a healthier you and a more sustainable food system. For the most up-to-date information, regularly consulting the EWG's shopper's guide is a great practice.

What foods should you definitely buy organic?

Frequently Asked Questions

What is the Dirty Dozen?

The Dirty Dozen is a list of 12 conventionally grown fruits and vegetables identified by the Environmental Working Group (EWG) as having the highest levels of pesticide residues. The list is updated annually based on USDA data.

What is the Clean Fifteen?

The Clean Fifteen is a list created by the EWG that highlights the 15 conventional fruits and vegetables with the lowest levels of pesticide residues. These items are considered safer to purchase as non-organic options.

Does washing conventional produce remove all pesticides?

While washing produce, especially with a vinegar-water solution, can help remove some dirt and surface residue, it is not a foolproof method for eliminating all pesticide residues, especially those that have been absorbed into the plant.

Are organic foods more nutritious than conventional foods?

Scientific studies show that organic foods can have slightly higher levels of certain nutrients, such as antioxidants and healthy fats, but there is no definitive conclusion that organic food is significantly more nutritious overall. The main advantage is reduced exposure to pesticides and antibiotics.

Is buying organic food always better for the environment?

Organic farming practices often have benefits for soil health and biodiversity because they avoid synthetic pesticides and fertilizers. However, some studies suggest that conventional methods can be more land-efficient, and the overall environmental impact depends on many factors, including transportation and specific farming techniques.

Is organic food always pesticide-free?

No, organic foods are not entirely pesticide-free. Organic farmers are allowed to use naturally-derived pesticides and other approved methods for pest control. However, these are generally less persistent and toxic than the synthetic pesticides used in conventional farming, leading to lower residue levels.

Does "all-natural" mean the same thing as "organic"?

No. The term "organic" is regulated by government standards (like the USDA in the US) that prohibit synthetic pesticides, fertilizers, and GMOs. The label "all-natural" is not strictly regulated and simply means a food contains no artificial ingredients or preservatives.