Properly Wash Fruit To Remove Pesticides
It’s common to see shoppers in the produce section tasting a grape or cherry from a cluster to make sure it’s to their liking before buying it.
When taste-testing produce, shoppers may not realize they could also be ingesting pesticide residue, which is why it’s important to rinse fruits and vegetables before tasting them.
To alert consumers about contaminated produce, the Environmental Working Group (EWG) has released its 2026 Dirty Dozen list. The EWG is a nonprofit, nonpartisan organization committed to safeguarding human health and the environment through research, advocacy, and producing consumer education resources.
The annual Dirty Dozen list highlights popular non-organic fruits and vegetables with the most pesticide residue. The EWG compiles the list by analyzing U.S. Department of Agriculture (USDA) data from 47 fruits and vegetables available for purchase in the United States.
Pesticide residue on veggies and fruit may make people think twice about eating these foods, especially those who do not like vegetables anyway. However, Kiran Campbell, a registered dietitian nutritionist and founder of Kiran Campbell Nutrition, LLC, recommends keeping things in perspective.
“The health benefits of eating fruits and vegetables far outweigh the potential risks of pesticide exposure, whether they’re organic or conventionally grown,” Campbell told Delish.com.
It’s common for commercial fruit and vegetable growers to use pesticides to protect crops from disease, insects, or weeds as they grow. Although pesticides may be used, regulatory agencies, such as the USDA, the Environmental Protection Agency, and the U.S. Food and Drug Administration, set standards to ensure public safety.
“Additionally, studies consistently show that higher fruit and vegetable intake, regardless of how they’re grown, is linked to reduced risk of chronic diseases like heart disease, cancer, and respiratory diseases,” Campbell noted.
The EWG’s 2026 Dirty Dozen
These familiar fruits and vegetables made it on EWG’s Dirty Dozen list:
1. Spinach. This leafy green healthy veggie has more pesticide residues by weight than any other type of produce, EWG’s guide said.
2. Kale, collard, and mustard greens. The EWG found that more than half of the kale samples were contaminated with potentially cancer-causing pesticides.
3. Strawberries. The average American eats about eight pounds of fresh strawberries a year, and with them, dozens of pesticides, according to the EWG guide.
4. Grapes
5. Nectarines
6. Peaches pack a punch when it comes to pesticide contamination, the EWG guide said.
7. Cherries
8. Apples
9. Blackberries. These berries were newcomers to the Dirty Dozen list after the USDA tested them for the first time in 2023.
10. Pears
11. Potatoes—the most consumed vegetable in the United States—join this year’s Dirty Dozen.
12. Blueberries are back on the list due to traces of several toxic pesticides.
The Clean Fifteen
Just as EWG informs consumers about the most “dirty” veggies and fruits, the organization also has its “Clean Fifteen,” a list of veggies and fruits with the lowest pesticide contamination. The EWG based the list on its analysis of the most recent USDA data:
1. Pineapples
2. Sweet corn (fresh and frozen)
3. Avocados
4. Papaya
5. Onion
6. Sweet peas (frozen)
7. Asparagus
8. Cabbage
9. Cauliflower
10. Watermelon
11. Mangoes
12. Bananas
13. Carrots
14. Mushrooms
15. Kiwi
Remember to Rinse Before Eating
You can still eat veggies and fruits on the “Dirty Dozen” list, and all you have to do is clean them properly to make them safe to eat. Vegetables and fruits are considered super-healthy foods because they are among the best natural sources of vitamins, minerals, and protein.
To clean your veggies and fruit:
1. Start by running the produce under water. Campbell says, “This helps remove dirt, bacteria, and some pesticide residues. There’s no need for fancy produce washes or vinegar. Plain water and gentle scrubbing are effective.”
2. Use a brush to clean produce that has thicker skin, Campbell advises. For delicate produce like berries, she recommends soaking them and then rinsing them.
3. After washing, peel certain fruits, such as apples and peaches, since most pesticide residue is on the outside. If you peel fruit, you may lose some fiber and nutrients in the skin. In addition, you may reduce pesticide levels by cooking produce, especially vegetables like spinach or peppers.
Whether you’re grabbing organic or non-organic vegetables or domestic or imported fruit, the key is to eat plenty of produce that promotes health and wellness—just be sure to wash them first.
“Organic produce is often more expensive than conventional fruits and vegetables, so ultimately, choosing produce you enjoy and can afford, whether organic or conventional, is what matters most,” Campbell said.
Source Links:
https://www.delish.com/food/a70846060/how-to-properly-wash-fruit-with-pesticides/
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ewg.org/foodnews/clean-fifteen.php
