Fresh fruits and vegetables are among the healthiest foods you can eat, but not all produce is created equal when it comes to pesticide exposure.
A new report from the Environmental Working Group (EWG) found that many popular fruits and vegetables contain residues from multiple pesticides, including some chemicals classified as PFAS, often called “forever chemicals” because they can remain in the environment and the human body for long periods.
The findings don’t mean families should stop eating fruits and vegetables. Health experts continue to stress that the benefits of a diet rich in produce far outweigh the risks. Instead, the report provides guidance on which items consumers may want to buy organic when possible and which conventional fruits and vegetables tend to have the lowest pesticide levels.
The EWG analyzed more than 54,000 produce samples tested by the U.S. Department of Agriculture and found pesticide residues on nearly 75% of conventionally grown produce. Researchers detected 264 different pesticides overall.
The Dirty Dozen
The EWG’s “Dirty Dozen” list identifies produce with the highest pesticide residue levels. Nearly all of these items tested positive for pesticides, and most contained four or more different pesticide residues per sample.
The 2026 Dirty Dozen includes:
- Spinach
- Kale, collard and mustard greens
- Strawberries
- Grapes
- Nectarines
- Peaches
- Cherries
- Apples
- Blackberries
- Pears
- Potatoes
- Blueberries
Green beans, bell peppers and hot peppers also ranked high for pesticide contamination but fell just outside the top 12.
Peaches, plums, strawberries and grapes were among the foods found with the highest levels of PFAS-related pesticide residues. Researchers expressed concern because some studies suggest long-term exposure to certain pesticides may be linked to hormone disruption, fertility problems, developmental issues in children, neurological effects and increased cancer risk.
The Clean Fifteen
The good news is that many popular fruits and vegetables consistently show very low pesticide levels.
The 2026 Clean Fifteen list includes:
- Pineapple
- Sweet corn
- Avocados
- Papaya
- Onions
- Sweet peas
- Asparagus
- Cabbage
- Cauliflower
- Watermelon
- Mangoes
- Bananas
- Carrots
- Mushrooms
- Kiwi
Nearly 60% of the produce on the Clean Fifteen list had no detectable pesticide residues at all. These foods are generally considered safer choices for shoppers who cannot always afford organic produce.
Simple Ways To Reduce Pesticide Exposure
You don’t have to buy everything organic to lower your family’s pesticide exposure. Experts say a few simple habits can make a significant difference.
Wash Everything
Many consumers assume produce labeled “pre-washed” is ready to eat, but experts recommend washing all fruits and vegetables before consuming them. Rinse produce under running water and use a produce brush on firm-skinned items such as apples, cucumbers and potatoes.
Soak Produce Before Eating
A baking soda solution can help remove additional surface residues. Mix about one teaspoon of baking soda into two cups of water and soak produce for 12 to 15 minutes before rinsing thoroughly. A vinegar solution of one part vinegar to three parts water is another option.
Buy Organic Strategically
If your grocery budget doesn’t allow for all-organic shopping, focus your organic purchases on Dirty Dozen items, especially strawberries, grapes, peaches and leafy greens. Conventional versions of Clean Fifteen foods generally carry much lower pesticide levels.
Peel When Appropriate
Peeling fruits and vegetables such as apples, potatoes and cucumbers can reduce pesticide exposure, although some nutrients and fiber are lost along with the skin.
Eat a Variety of Produce
Experts recommend eating a wide range of fruits and vegetables rather than relying heavily on just a few. A diverse diet helps spread out potential exposure while providing a broader range of vitamins, minerals and other nutrients.
Consider Frozen Produce
Frozen fruits and vegetables can be a smart option because they are often processed shortly after harvest and can provide a cost-effective way to increase produce consumption while reducing waste.
Don’t Let the List Stop You From Eating Produce
Perhaps the most important takeaway is that fruits and vegetables remain essential to good health.
“The Shopper’s Guide empowers families to continue enjoying these significant health benefits while making informed choices to reduce pesticide exposure, particularly for children, without sacrificing nutrition,” EWG associate scientist Dayna de Montagnac said.
For consumers, the message is simple: Keep eating fruits and vegetables, wash them carefully, and when possible, choose organic versions of the Dirty Dozen while feeling comfortable buying conventional options from the Clean Fifteen. Those small steps can help families reduce pesticide exposure without giving up the foods that support a healthy diet.