Eating Clean and Avoiding Pesticides on a Budget
What Are the Dirty Dozen and Clean 15?
- The percentage of samples with detectable pesticides for a given produce item
- The average number of pesticides found per sample
Foods that rank in the top 12 or bottom 15 and are commonly consumed fruits or vegetables are included in the lists.
Concerns About Pesticides
How worried should you be about pesticides? Let’s look at some data points:
First, most people have some level of pesticide exposure. According to the CDC, pesticides can be detected in the blood and urine of most Americans aged six and older.
Another concerning data point: A class of pesticides called organophosphates appears to harm the cognitive development of children. Infants are much less capable of detoxifying these compounds than adults.
The 2022 Dirty Dozen List
- Strawberries
- Spinach
- Peaches
- Apples
- Grapes
- Bell and hot peppers
- Cherries
- Nectarines
- Pears
- Celery
- Tomatoes
Should you avoid these foods entirely? It depends on your choices.
For instance, if you’re having a lunch of conventionally grown kale salad and left – over General Tso’s chicken, kale is a better choice.
While organic produce tends to have more antioxidants, conventionally grown produce is still nutritious. Also, you can reduce some pesticide residues by washing. (More on that later.)
However, the best way to avoid pesticides is to buy organic. If your store’s organic section is small, prioritize the Dirty Dozen foods. If it’s too pricey, opt for items on the Clean Fifteen list.
The 2025 Clean Fifteen List
The Clean Fifteen includes the fruits and vegetables with the lowest pesticide levels among 46 common types. Here’s the list:
- Avocados
- Sweet corn
- Pineapples
- Onions
- Papayas
- Sweet peas (frozen)
- Asparagus
- Cantaloupes
- Kiwis
- Cabbage
- Mushrooms
- Honeydew melons
- Mangos
- Watermelons
- Sweet potatoes
You’ll notice that many of these foods have thick, impermeable skins. The tough outer shell of an avocado, the husk of corn, the papery covering of onions, and the spiky armor of pineapples all help.
This armor not only keeps pesticides out but also keeps the food fresh for longer.
Even if you forget the list, remember that thick – skinned produce tends to have fewer pesticides. Thin – skinned or permeable – skinned produce (like strawberries) tends to have more.
Can You Wash the Dirty Dozen Foods?
You can reduce pesticide residues by washing your produce under water, but don’t expect this solution to be 100% effective.
Some pesticides are absorbed into the plant tissue. Rinsing won’t remove these.
Moreover, the FDA and DoA mainly test produce that’s ready to eat. In other words, it’s already been washed.
The best solution is to buy foods with fewer pesticides. But can you do this on a budget?
How to Avoid Pesticides on a Budget
You want to avoid pesticides. But you also want to avoid calls from your credit card company.
It’s true that organic food can be expensive. But avoiding pesticides and saving money aren’t mutually exclusive. You can do both.
One strategy is to selectively buy organic. Prioritize organic Dirty Dozen foods and choose conventional options for the Clean Fifteen.
Spend on organic kale, spinach, and grapes. Save on organic avocados, mushrooms, and melons.
Also, local farms may lack organic certification (it’s a strict process), but their produce might be pesticide – free. Ask farmers or storeowners for more information.
Another benefit of buying local? More nutritious produce.
Every day of transport means a loss of nutritional density. The closer to home it is, the healthier it is. (Anyone up for gardening?)
One last point. Unless you grow all your own food, it’s almost impossible to eliminate 100% of pesticide exposure. It’s not a realistic goal.
Instead, grab the low – hanging fruit. (Pardon the pun.) Focus on the Dirty Dozen list, and you’ll be doing better than most people.
