When it comes to eating well, most of us are trying to balance nutrition, budget, and food quality. Organic produce is often seen as the gold standard, but it isn’t always affordable or accessible for everyone. This is where the Dirty Dozen and Clean Fifteen come in.
These two lists, updated annually using the latest pesticide residue testing data, highlight which fruits and vegetables are most and least likely to carry pesticide residues. Understanding them helps you make informed, realistic choices without overhauling your entire food shop. This can be a great place to start if the idea of changing up your entire shopping list feels overwhelming or too expensive!
What Are the Dirty Dozen and Clean Fifteen?
The Dirty Dozen is a list of the 12 fruits and vegetables that consistently show the highest levels of pesticide residues, even after washing and peeling. These are the items most worth buying organic whenever possible.
The Clean Fifteen highlights produce with the lowest pesticide residues. These are generally safe to buy conventionally grown and can help keep your food shop more affordable.
Together, these lists offer a practical way to prioritise organic foods where they matter most.
The Dirty Dozen (Most Important to Buy Organic)
Based on the most up-to-date data for 2026, the Dirty Dozen includes:
- Spinach
- Strawberries
- Kale, collard and mustard greens
- Grapes
- Peaches
- Cherries
- Nectarines
- Pears
- Apples
- Blackberries
- Blueberries
- Potatoes
Why these matter: These foods are often eaten raw, with skins intact, and are difficult to fully wash free of residues. Long-term exposure to certain pesticides has been linked to hormone disruption, neurological health concerns, fertility issues, and increased risk of chronic disease.
If you’re only able to make a few organic swaps, this list is the best place to start.
The Clean Fifteen (Lowest in Pesticides)
Based on the most recent data, the Clean Fifteen includes:
- Avocados
- Sweetcorn
- Pineapples
- Onions
- Papaya
- Frozen peas
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet potatoes
- Watermelon
- Carrots
Why these are safer choices: These foods typically show very low or no detectable pesticide residues, making them reliable non-organic options. If you are limited to how many organic swaps you are able to make, these are the safest options to choose conventionally grown produce from.
Why Pesticide Exposure Matters
Pesticides are designed to kill or deter pests, but that doesn’t mean they are harmless to humans. Ongoing, low-level exposure has been linked to:
- Hormonal imbalances
- Increased oxidative stress
- Gut microbiome disruption
- Fertility concerns
- Neurological and developmental effects
Washing produce is always important, but studies show residues often remain, especially on foods from the Dirty Dozen list.
How to Shop Smarter (Without Doubling Your Food Bill)
You don’t need to buy everything organic to reduce pesticide exposure. A targeted approach works well:
- Buy organic from the Dirty Dozen first.
- Buy conventional from the Clean Fifteen.
- Wash all produce thoroughly, regardless of type.
- Peel when appropriate, especially for Dirty Dozen items.
- Buy seasonal and local where possible.
