New Report Reveals Number-1 Pesticide-Contaminated Food—and It May Shock You

• Certain popular produce may contain more pesticide residue than others, according to an analysis by the Environmental Working Group, which dubbed the fruits and vegetables the “dirty dozen.”
• Pesticide exposure has been linked to a slew of serious health complications.
• Experts urge that this doesn’t mean you need to cut out the foods altogether. Here’s what to do to stay safe.

A growing body of research has detected pesticides in a range of foods. Now, the non-profit research organization the Environmental Working Group (EWG) has released its annual “dirty dozen” list of foods with the most pesticides, with some surprising additions.

In case you’re not familiar, the “dirty dozen” list is the result of a scientific analysis of fruits and vegetables that looks for the presence of pesticides based on the latest government testing data on nonorganic produce. Produce that makes the “dirty dozen” are the 12 fruits and vegetables that are the most likely to be pesticide-laden. (The organization also releases a “clean 15” list of fruits and vegetables with the lowest amount of pesticides.)

Nearly all samples of produce on the “dirty dozen” list—95%— contained pesticide residues, according to EWG’s report. While the list isn’t designed to discourage people from eating fruits and vegetables, which are full of essential vitamins and nutrients, EWG suggests it might be a helpful tool in guiding people on which foods to buy organic.

Meet the experts: Darin Detwiler, L.P.D., author of the book Food Safety: Past, Present, and Predictions and a professor at Northeastern University; Wade Syers, D.Soc.Sci., extension specialist for food safety at Michigan State University Extension; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast

But what foods made these lists and how bad is it to eat them? Here’s the deal.

These foods are on the “dirty dozen” list based on pesticide residue by weight:

• Spinach
• Strawberries
• Kale (along with mustard greens and collards)
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

These foods had the least amount of pesticides, based on testing:

• Pineapple
• Sweet corn
• Avocados
• Papaya
• Onions
• Frozen sweet peas
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangos
• Carrots
• Mushrooms
• Kiwi

A lot is based on how the produce is grown and how easily they absorb or retain pesticide residues, explains Darin Detwiler, L.P.D., author of the book Food Safety: Past, Present, and Predictions and a professor at Northeastern University. Fruits like blackberries and strawberries “have delicate, porous skin and are often sprayed multiple times during the growing season,” Detwiler says. “Their surface makes it difficult to thoroughly wash off chemicals,” he adds.

While potatoes have a peel, they’re grown directly in soil that may be treated with pesticides, Detwiler points out. “They can absorb systemic pesticides—those taken up into the flesh of the plant—from the ground up,” he says.

Ultimately, “soft skin, direct exposure, and frequent spraying all increase pesticide retention,” Detwiler says.

It depends. “It’s important to keep this in perspective,” Detwiler says. The “dirty dozen” list spotlights foods with detectable pesticide levels, but those aren’t necessarily dangerous levels, he points out. Keri Gans, R.D.N, dietitian and host of The Keri Report podcast, agrees. “There’s no need for alarm,” she says. “Pesticide residues on produce are closely regulated and consistently fall within safe limits set by government agencies. The real concern is that most people aren’t eating enough fruits and vegetables to begin with.”

Wade Syers, D.Soc.Sci., extension specialist for food safety at Michigan State University Extension, has a similar takeaway. “I am not too concerned,” he says.

It also matters how much of a pesticide-containing food you eat. “The concern lies in chronic exposure, especially among those most vulnerable consumers: children, pregnant people, and those with weakened immune systems,” Detwiler says. “While the health risk from a single serving is likely low, cumulative, long-term exposure is what raises concern among scientists and consumer advocacy groups.”

It depends on the type of pesticide, along with the amount you’re exposed to and over what period of time, Detwiler says. However, research has linked pesticides to a range of potential health complications.

Pesticides have been linked to:

Research suggests that people who are the most likely to be exposed to pesticides include farmers and greenhouse workers, veterinarians and animal handlers, landscapers, and lawn and pest service providers, according to the Centers for Disease Control and Prevention (CDC).

But a lot of the data on concerns with pesticides focuses on high levels and long-term exposure, Gans says. “At the trace levels found in food, there’s no solid evidence of harm,” she says. “The health benefits of eating produce far outweigh any minimal risk from pesticide exposure.”

Possibly. “Organic options typically have lower pesticide residues,” Detwiler says, noting that organic farming prohibits most synthetic pesticides. Research shows that people who eat mostly organic foods tend to have lower levels of pesticide residues in their bodies, he points out.

“However, ‘organic’ does not mean ‘pesticide-free.’ It only really means that different, often less toxic, substances are used,” Detwiler says. “The United States Department of Agriculture (USDA) makes clear that being labeled ‘organic’ does not imply that a food item is more nutritious or safer than conventional food,” Syers says. “Furthermore, all food products have to meet the same safety standards.”

Still, choosing organic options for produce that landed on the “dirty dozen” list may be a good choice if you’re trying to reduce your pesticide exposure, Detwiler says.

Detwiler stresses that you shouldn’t stop eating non-organic produce based on these findings. “Nobody should feel [guilty] for eating conventional produce,” he says. “It’s still far better than skipping fruits and veggies altogether.”

However, if you’d rather lower your exposure to pesticides, there are a few things you can do to remove any type of residue from your produce, according to the U.S. Food and Drug Administration (FDA):

• Wash your produce well (even before peeling) so you don’t transfer residue on the outside of the fruits and vegetables to the inside. (No need to use soap!)
• Remove outer leaves and layers, like the outer leaves of lettuce and carrot skin.
• Scrub firm produce like melons or cucumbers with a vegetable brush under running water.

“Washing helps, but it doesn’t eliminate all residues —especially when pesticides are absorbed into the plant,” Detwiler says.

Ultimately, Detwiler says it’s important to continue to eat your fruits and vegetables. “But be mindful of how they’re grown and what residues may remain,” he says.