Which Fruit and Veg Soak Up the Most Chemicals? (and What You Can Do About It)

Like many of you, I try to grow as much of our food at home, but it's not always easy. Especially in summer, when only a few veggies thrive. So, we still end up buying from supermarkets. That’s where it gets tricky. Organic produce is very expensive, and it’s not always available, especially if you’re shopping in a regional area. So, how do you decide what’s worth buying organic and where to save some money?

For me, it comes down to two lists: the Dirty Dozen and the Clean Fifteen.

These lists are updated every year by the Environmental Working Group (EWG) based on pesticide testing from thousands of samples. They show which fruits and veggies tend to hold onto the most pesticide residue (even after washing) and which ones are generally lower in chemicals. I use the free ‘Dirty Dozen' app at the shops all the time. It makes the decision just that little bit easier.

The Dirty Dozen: What to Buy Organic if You Can

The Dirty Dozen are the ones that soak up the most pesticides. Some of them are sprayed heavily. Others have soft skins that absorb whatever gets put on them. Even a good soak won’t remove everything. If you’re on a budget and trying to pick your battles, these are the ones to prioritise buying organic:

1. Strawberries
2. Spinach
3. Kale and leafy greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Capsicums and chillies
10. Cherries
11. Blueberries
12. Green beans

We eat a lot of apples and spinach at home, so I try to grow those or get them organic when I can. The apple tree hasn't been exactly thriving (not the ideal climate), but thankfully organic apples are one of the easier things to buy. A great spinach alternative is kang kong, also known as water spinach. If you're in a hot climate, give it a go!

The Clean Fifteen: Where You Can Save

These are the fruits and vegetables that tend to come out of testing with the lowest pesticide residues. Most have thick skins or outer layers that get peeled off, or they’re just not sprayed as heavily to begin with. These are the ones I usually buy non-organic if I need to.

1. Avocados
2. Sweet corn
3. Pineapples
4. Onions
5. Papaya
6. Frozen sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet potatoes
15. Carrots

We eat lots of these at home so I'm happy to say that many of these grow very well in hot climates. You can grow your own mushrooms too! I did Milkwood's ‘Home Mushroom Cultivation' course a while ago and it's fantastic. You can also get these great mushroom kits that get you started easily. Or learn which mushrooms are safe to forage! Sweet potatoes grow like crazy, so grow those and skip the taties if you're worried.

Chives and bunching onions are great alternatives to onions. Carrots grow well in autumn and winter – grow tonnes and freeze them for the rest of the year. Chinese or Asian types of cabbage grow well, too. Just make sure you protect them from cabbage moths.

So, Does Washing Your Produce Help?

Short answer – yes, but it depends.

A quick rinse under the tap removes a bit of dirt, but not much else. Some studies show that tap water alone only removes about 10–20% of pesticide residues. If you want to go further, a soak in bicarb soda and water is one of the most effective methods. A 2017 study found that soaking apples in a solution of baking soda (1 tsp to 2 cups of water) for 12–15 minutes removed up to 96% of surface pesticides. It doesn’t touch anything that’s absorbed into the flesh, but it’s still one of the best DIY methods out there.

There are also commercial produce washes, like this one from Koala Eco, that use natural surfactants to break down waxes and chemical residues. These can help too, especially for things like apples and grapes that have a waxy coating. Koala Eco wrote a great article about this, which you can read here: A Simple Way to Reduce the Chemical Load on Your Body: Wash Your Fruits and Vegetables.

My Rule: Focus on What You Eat Most

At the end of the day, it won't be perfect. It's about trying to make as many good choices as you can, and getting better at it one step at a time. Even if those steps are tiny! If your family eats a lot of strawberries, apples, or spinach, those are good ones to buy organic or grow yourself. If it’s something you hardly eat, it’s probably not worth stressing over, or try to replace it with something you can grow yourself.

I use the Dirty Dozen and Clean Fifteen lists every time I shop. I should probably memorise it by now, really! It helps me decide where to spend a bit more and where to save if I need to. You can download the app for free or check out the full list on the EWG website. It’s one of the easiest ways to make better choices at the shops, without overthinking every single piece of fruit.

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