Are the "Clean Fifteen" Really Better?

You probably give your fruits and veggies a good rinse before eating them. After all, washing feels like a simple way to get rid of dirt, bacteria, and anything else that might be bad for you. But the truth is, pesticides can still hang around, even after a thorough wash.

Since washing alone isn’t enough, you might be wondering which fruits and veggies are safer to eat. That’s where the “Clean Fifteen” comes in. Published by the Environmental Working Group (EWG), it’s an annual list of fruits and vegetables that tend to have the lowest pesticide residues when grown conventionally.¹ 

Sounds like a healthier bet, right? But are the “Clean Fifteen” really the better option, or is there more to the story? Let’s find out.

• Why should you be worried about pesticides?
• What are the “Clean Fifteen”?
• Should You Really Eat Only the “Clean Fifteen”?

Read on to learn why you should care about pesticides in the first place.

Why should you be worried about pesticides? 

Pesticides are man-made chemicals used in farming to protect crops from insects, weeds, and diseases. There are several kinds of pesticides, including insecticides (which target bugs), herbicides (which kill weeds), and fungicides (which fight molds and other fungi). Other types include disinfectants, repellents, and “biopesticides” (which are derived from natural materials).² 

Pesticides are toxic on purpose — they’re designed to kill organisms that harm crops. But these chemicals can also be dangerous for people. Research has linked them to serious health problems like cancer, hormone imbalances, and problems with brain development and function, especially in young people.³ 

Enter the Environmental Working Group (EWG), a non-profit that helps educate the public about farming practices and the health risks of chemicals like pesticides. To support people who want to minimize their pesticide exposure, the EWG has released two well-known lists — called the “Dirty Dozen” and the “Clean Fifteen” — almost every year since 2004. As the names suggest, these lists document the most and the least contaminated conventionally grown produce each year.^3,4,5 

What are the “Clean Fifteen”? 

In 2024, the EWG analyzed data from tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration. These tests looked at 47,510 samples from 46 different types of fruits and vegetables. Based on the results, the 15 with the lowest pesticide residues were avocados, sweet corn, pineapple, onions, papaya, (frozen) sweet peas, asparagus, honeydew melon, kiwi, cabbage, watermelon, mushrooms, mangoes, sweet potatoes, and carrots.⁶ 

So, what stood out in the 2024 “Clean Fifteen” results? Nearly 65 percent of the produce samples had no detectable pesticide residues at all. Avocados and sweet corn came out the cleanest, with fewer than 2 percent of their samples showing any trace of pesticides. Even better, only a little over 10 percent of all samples had residues from two or more pesticides, and none of the top six items tested positive for more than three different pesticides.⁶ 

It’s worth noting that the fruits and vegetables on the “Clean Fifteen” list generally have thick skins, hard rinds, or natural protective coatings. These outer layers help block pesticides from getting into the soft, edible part inside.^1,7 

Should You Really Eat Only the “Clean Fifteen”?

Only 1 in 10 adults in the U.S. eats enough fruits and vegetables — an unfortunate statistic, considering that they’re packed with health benefits and are a much better choice than processed foods.^7,8 

That said, some produce has pesticide levels that go beyond safety limits. That’s why it’s important to make smart, informed choices about the fruits and vegetables you eat. The EWG recommends buying organic produce whenever you can, since food is the main way most people are exposed to pesticides.^3,9 

But what if organic produce doesn’t fit your budget and you’re still concerned about exposure? That’s where the “Clean Fifteen” can help. These fruits and vegetables tend to have lowest pesticide levels despite being conventionally grown.^3,6 

In short, if you’re trying to reduce pesticide exposure, the EWG recommends choosing either organic or conventional versions of the “Clean Fifteen”.³ 

Conclusion

When it comes to avoiding harmful pesticides, the “Clean Fifteen” is a great place to start. These fruits and vegetables have the lowest pesticide levels, making them a safe and more budget-friendly choice if going fully organic isn’t an option.

(Curious about the produce with the highest pesticide residues? Check out my article on the “Dirty Dozen” here.)

Don’t forget though, everyone’s body is unique. That’s why a one-size-fits-all approach to clean eating doesn’t always lead to the results you want.

Want help creating a diet that fits your needs? Sign up for Maximize Your Performance and get expert support tailored to your body, your goals, and your lifestyle — so you can eat with confidence and perform at your best.

References

1. The Clean Fifteen: 15 Foods That Are Low in Pesticides
2. Understanding Pesticides in Organic and Conventional Crop Production Systems | Ohioline
3. EWG's 2024 Shopper's Guide to Pesticides in Produce | FAQ
4. Fighting to Protect Your Health – Who We Are | Environmental Working Group
5. EWG's 2024 Shopper's Guide to Pesticides in Produce | About the Guide
6. EWG's 2024 Shopper's Guide to Pesticides in Produce | Summary
7. Minimize Exposure to Pesticide Residues with the Clean Fifteen and Dirty Dozen | Premier Research Labs
8. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019 | MMWR
9. Produce Without Pesticides - Consumer Reports