Should You Buy Organic Produce? What The Research Says
At Easyfeast, we’re here to help you feed your family well – with ingredients that nourish you and information that empowers you.
One question we hear a lot: Is organic really worth it?
Here we share what the research says – and what you may want to keep in mind the next time you shop.
Is Organic Produce Better For You?
There’s currently no strong evidence that organic produce is nutritionally superior to conventionally grown fruits and vegetables.
The key difference is that organic produce is grown without pesticides – and that could matter, especially for pregnant people and children, who may be more sensitive to low-level, long-term exposure.
Meanwhile, there is strong evidence that eating more fruits and vegetables – organic or not – is great for your health. Even adding just one more serving a day can offer meaningful health benefits.
What Do We Know about Pesticide Exposure?
Unfortunately, there aren’t enough long-term studies to fully understand what eating conventionally grown produce over time might mean for your health. Most of the research focuses on people who work in agriculture and are exposed to pesticides daily – and the results are troubling. Chronic exposure has been linked to respiratory issues, reproductive problems, neurological damage, and certain cancers.
Meet the Dirty Dozen: Where Organic May Matter Most
If you’d like to minimize your pesticide exposure, start with buying organic versions of the Dirty Dozen – a list of 12 fruits and vegetables that consistently test highest for pesticide residues (even after washing and peeling), according to the Environmental Working Group (EWG):
Here’s the 2025 Dirty Dozen:
Spinach
Strawberries
Kale, collard & mustard greens
Grapes
Peaches
Cherries
Nectarines
Pears
Apples
Blackberries
Blueberries
Potatoes
Plus: Bell peppers, hot peppers, green beans – flagged for high pesticide toxicity.
All items on the list were found to contain multiple pesticide residues. For example:
30% of strawberries samples contained 10 or more pesticide residues
80% of apples tested contained traces of diphenylamine, a pesticide banned in Europe
90% of green beans had detectable residues, including acephate — a neurotoxin banned by the EPA in 2011
These findings certainly don’t mean you should avoid these foods – they’re nutritious! Plus, conventional farming is tightly regulated in the U.S., and the scientific consensus is that pesticide residues in conventional produce are well below harmful levels. But if you’re aiming to reduce exposure, these are great items to buy organic when you can.
Smarter Shopping with The Clean Fifteen
The EWG also releases the Clean Fifteen — a list of produce with the lowest pesticide residues – and many with none detected at all. If you’re looking to save money or can’t access organic options, these are great to buy conventional.
The 2025 Clean Fifteen:
Pineapples
Sweet Corn (fresh and frozen)
Avocados
Papaya
Onion
Sweet peas (frozen)
Asparagus
Cabbage
Watermelon
Cauliflower
Bananas
Mangoes
Carrots
Mushrooms
Kiwi
Quick Tip: Wash Your Produce
Washing doesn’t remove all pesticides – but it does help. Studies show that unwashed produce has significantly higher residue levels than washed. So rinse well, even when you buy organic.
The Bottom Line
Organic produce hasn’t been shown to be more nutritious, but it is grown without pesticides – and we still don't know the long-term effects of low-dose pesticide exposure.
If limiting pesticide exposure is important to you and your family, then buying organic products – especially those on the Dirty Dozen list – is a great choice. And if you can’t buy organic – that’s okay! Organic produce is more expensive and not always available. The benefits of eating fruits and vegetables of any kind far outweigh the risks of pesticide exposure.
At Easyfeast, we cook with fresh, high-quality ingredients and prep with care – so you can serve meals you feel good about. Whether you choose organic, conventional, or a mix of both, we’re here to make healthy eating easier.
Sources: