EWG's 2025 “Dirty Dozen,” or the 12 fruits and vegetables were most contaminated with pesticides, are: Spinach. Strawberries. Kale, collard, and mustard greens.
The 2025 Dirty Dozen list
The "Dirty Dozen" refers to the 12 conventionally grown fruits and vegetables with the highest pesticide residues, published annually by the Environmental Working Group (EWG) to guide consumers towards organic choices for these items; the 2025 list includes Spinach, Strawberries, Kale/Collard/Mustard Greens, Grapes, Peaches, Cherries, Nectarines, Pears, Apples, Blackberries, Blueberries, and Potatoes, with bell peppers, hot peppers, and green beans often listed as "+" items due to high toxicity.
Here they are (in order): Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas, potatoes, hot peppers. So buy organic or grow yourself. Or, if neither is a possibility, avoid.
The "Dirty Dozen" is an annual list of 12 fruits and vegetables with the highest pesticide residues, compiled by the Environmental Working Group (EWG) (EWG) to help consumers decide when to buy organic produce, focusing on items like spinach, strawberries, and apples, which absorb more pesticides, encouraging organic choices to minimize exposure, though it's also noted that all produce is beneficial.
While there's no single "number one," watercress often tops lists like the CDC's for its perfect nutrient density score, packing vitamins A, C, and K, potassium, and antioxidants per calorie. Spinach is another top contender, rich in iron, antioxidants, folate, and vitamins, supporting heart, bone, and eye health. Other nutritional powerhouses include Swiss chard, beet greens, and leafy greens in general, all offering concentrated nutrients.
Washing and/or peeling your produce can significantly reduce the levels of pesticides found on fruits and vegetables. But it doesn't remove all pesticides. The data used to create EWG's Shopper's Guide to Pesticides in Produce come from USDA tests conducted on produce prepared as it would be at home.
Vegetables that get a bad rap
The "cleanest" foods are whole, unprocessed items like fresh fruits (berries, apples), vegetables (leafy greens, broccoli, sweet potatoes), lean proteins (wild fish, grass-fed chicken, eggs, beans, lentils), whole grains (oats, brown rice, quinoa), and healthy fats (avocado, nuts, olive oil). Focus on single-ingredient foods in their original state, choosing minimally processed options to maximize nutrients and avoid added sugars, unhealthy fats, and sodium, with water as your primary drink.
Consumer Reports ranked the risky foods as follows:
Why they're a problem: One in 5 samples of domestic, conventional blueberries had residue of phosmet, an OP pesticide that the Environmental Protection Agency considers a particular risk to children. Key takeaway: Conventional frozen blueberries also posed a very high risk.
Soaking in baking soda and water can be an effective way of removing some pesticides. A 2017 study found that submerging apples in a baking soda solution for 2 minutes removed more pesticides than a 2-minute soak in a bleach solution or a rinse under running tap water.
Boiling, Blanching, and Stir-Frying Markedly Reduce Pesticide Residues in Vegetables - PMC.
Yes, vinegar can help remove some pesticide residues and bacteria. Mix one part white vinegar with three parts water, soak the blueberries for 5-10 minutes, then rinse with cold water to remove any vinegar taste.
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.
Examples of nutritious fruits include lemons, strawberries, oranges, limes, grapefruit, blackberries, apples, pomegranate, pineapple, bananas, avocado, and blueberries. Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.
Iceberg lettuce, cucumbers, celery, zucchini, bananas, grapes, tomatoes, beets, and apples are relatively low in essential nutrients. For better nutrition, consider incorporating more nutrient-dense produce like leafy greens and berries into your diet.
There isn't one official "king of vegetables," but Brinjal (Eggplant) is widely called the "King of Vegetables," especially in South Asia, due to its versatility, nutritional value, and importance in cuisine. Other contenders include Asparagus, known as the "Food of Kings" for its historical luxury, and even Onion, hailed as an "emperor of flavor" for its essential role in dishes.