The Dirty Dozen: Is Buying Organic Really Worth It?

Last Updated on July 28, 2026 by Jordyn Koveleski Gorman

If you’ve heard of the dirty dozen and the clean 15, you might be wondering if these lists of foods are real cautionary tales or just another marketing ploy to entice consumers to spend more on higher priced goods. 

We’ve all been there, standing in front of the produce at the grocery store comparing options. The organic strawberries cost almost twice as much as the conventional ones. The store has conventional cucumbers but not organic ones. And there’s organic asparagus at a decent price, but it doesn’t look anywhere near as fresh as the non-organic asparagus.

You might ask yourself: “Is it worth it to buy organic strawberries at such a high price? Should I buy the cucumbers even though they aren’t organic? Is it better to buy the produce that looks fresher or the produce that is organic and a little wilty?” 

Our team’s pediatric registered dietitian sheds light on a common question: is buying organic really worth it?

The short answer is yes, it’s worth it to buy organic if you can, but perfection is not required. We’ll break it down more below.

What qualifies as “organic” food in the US?

Foods are certified organic by the USDA if they contain the “USDA Organic” label.

These foods are grown and processed to follow federal organic guidelines, meaning: 

• No genetically modified (GMO) ingredients
• No prohibited synthetic fertilizers, pesticides, or herbicides including glyphosate (Roundup)
• Ingredients are not processed with hexane, a neurotoxin used in processing of  conventional oils and soy ingredients
• Organic meat comes from animals “that are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones” (1)
• Processed, multi-ingredient foods are prohibited from containing artificial preservatives, colors, or flavors and require ingredients to be organic (1) 

Although these guidelines do not guarantee a perfect pathway from growing/raising produce and livestock to processing it into food, the requirements are more strict than those set for conventionally processed food in the US. Remember that regardless of if food is certified organic or not, all foods must meet the same safety standards to be sold in the US.

Still, there are benefits to purchasing organic foods. Some benefits of choosing organic include:

• Lower consumption of pesticides
• Animal products are free of antibiotics and added hormones 
• Better for the environment due to less pesticide pollution and biodiversity 
• Positive economic impacts of supporting local farmers

Understanding how pesticides impact the food families consume is an important part of choosing organic when possible.

The dirty dozen

The dirty dozen list is released annually by the Environmental Working Group (EWG). Researchers analyze data related to pesticide use in produce farming, and the resulting dirty dozen are the 12 foods contaminated the most by pesticides.

Since it is published annually, there is often some shifting on the list year over year. The 2026 dirty dozen is:

1. Spinach
2. Kale, collard & mustard greens
3. Strawberries
4. Grapes
5. Nectarines
6. Peaches
7. Cherries
8. Apples
9. Blackberries
10. Pears
11. Potatoes
12. Blueberries (2)

Note that many of these items have thin skins or are soft, leafy greens. Pesticides are easily able to leach into the structures of these plants.

The clean 15

By contrast, the foods with the least amount of pesticide contamination become known as the clean 15. Many of the foods on this list have thick, tough skins or shells that cannot be easily penetrated by pesticides. This list is also updated annually.

The 2026 clean 15 are:

1. Pineapple
2. Sweet corn
3. Avocados
4. Papaya
5. Onions
6. Sweet peas
7. Asparagus
8. Cabbage
9. Cauliflower
10. Watermelon
11. Mangoes
12. Bananas
13. Carrots
14. Mushrooms
15. Kiwi (2)

Risks surrounding pesticide exposure

Pesticides may not seem significant. After all, you can buy them at any garden store or even the local grocer! However, a vast amount of research indicates that pesticides are harmful in many ways to people and the environment.

One pesticide in particular has been heavily researched and associated with significant negative health effects (which has been at the center of several lawsuits). The pesticide is known commercially as Roundup, with its active ingredient glyphosate, used as an herbicide to control unwanted weeds.

The research on glyphosate

It’s not just produce that is sprayed with pesticides. Non-organic grains, beans, legumes, and soy are heavily sprayed with glyphosate. Use of Roundup has increased 100-fold since the 1970s. Studies show that exposure to glyphosate is linked to cancer. (3)

In addition to increased risk for cancer, studies show other health risks associated with exposure to glyphosate, including hormone disruption, birth defects, nervous system toxicity, and antibiotic resistance. Children, infants, and babies in utero are the most vulnerable to these health risks due to their developing organ systems and the different way they metabolize toxins. (4)

A study published in 2018 found that in a cohort of 71 pregnant women living in Indiana, 93% had detectable levels of glyphosate in their urine, and higher levels of glyphosate were “significantly correlated with shortened gestational lengths.” (5)

Another study published in 2022 found glyphosate in 99% of pregnant women (186 of 187 women). Higher levels of glyphosate were associated with lower birth weights and a higher risk of NICU admission. (6)  

Yet another study published in 2020 measured urine levels of glyphosate and its main breakdown product (AMPA) in 7 adults and 9 children for 6 days on a conventional, non-organic diet, and for 6 days on an all-organic diet. The researchers found significantly reduced levels of glyphosate and AMPA in the all-organic diet, and the levels dropped quickly, within 3 days on the organic diet. (7)

This sampling of studies shows that over 90% of pregnant women had detectable levels of glyphosate in their urine, and higher levels were associated with shorter pregnancies, lower birth weights, and higher NICU admission risk. The last study demonstrates that dietary exposure to glyphosate can be reduced by choosing organic foods. (7)

Buying organic on a budget

Buying organic can be expensive and even cost-prohibitive. Sometimes it can be hard to find organic options at grocery stores, too.

Here are some tips for how to shop organically without breaking the bank:

• Buy produce, meat, eggs, and/or dairy directly from a local farmer who uses organic growing practices. They may not have the USDA “certified organic” label because it is an expensive process for farmers, but that doesn’t mean they aren’t growing their produce organically. Just ask! Often, they are able to sell produce cheaper because they are not paying for the label. The same usually goes for meat, eggs, and dairy.  
• Prioritize buying the organic versions of foods on the Dirty Dozen list to reduce pesticide exposure. This way, you can save money where needed on conventionally grown produce with less contamination (that’s the Clean 15).
• Analyze how your grocery/food budget is dispersed to see if you can reallocate funds toward buying more organic foods.
• Evaluate where you are doing the bulk of your shopping. Some stores have great deals and a wider selection of organic produce compared to others. You can likely save money on buying organic dry goods in bulk. Places like Costco, Sam’s Club, and BJ’s are beginning to put more organic foods on the shelves.

It’s okay if not everything is organic

Perfection is not required, and this is not an all or nothing deal! Studies show that the effects of pesticide exposure are cumulative, so every time you are able to opt for organic over conventional, that’s one less exposure, and it adds up! (8)

Maybe you want to completely overhaul your grocery shopping to be organic overnight; if that’s doable for you, go for it! Or maybe it’s more attainable for you to start with buying organic produce on the dirty dozen list, and then gradually move towards buying organic dairy, eggs, and meat. Finding a local farmer to source some of these items can provide health and economic benefits in your own community!

Give yourself grace and remember that it is always a nutritious choice to feed your family fresh fruits and vegetables, even if they are not organic. 

Focus on real foods and balance. You’ve got this!

More feeding support

Wherever you are at in your family’s feeding journey, starting solids, feeding toddlers, or fighting for quick meals between sporting events, we’ve got your back!

Our feeding resources meet you where you’re at, written by our team of pediatric specialists with practical, evidence-backed tips and tricks. Our Handbooks help answer all of your feeding and development questions without the fluff.

Sources

1. McEvoy, Miles. USDA. What the USDA Organic Label Really Means. Published 12 March 2012. Accessed July 2026.
2. Environmental Working Group. EWG’s Shopper’s Guide: The Full List 2026. Accessed July 2026.  
3. Myers JP, Antoniou MN, Blumberg B, Carroll L, Colborn T, Everett LG, Hansen M, Landrigan PJ, Lanphear BP, Mesnage R, Vandenberg LN, Vom Saal FS, Welshons WV, Benbrook CM. Concerns over use of glyphosate-based herbicides and risks associated with exposures: a consensus statement. Environ Health. 2016 Feb 17;15:19. doi: 10.1186/s12940-016-0117-0. PMID: 26883814; PMCID: PMC4756530.
4. Mount Sinai. Glyphosate Fact Sheet. 2018.
5. Parvez, S., Gerona, R.R., Proctor, C. et al. Glyphosate exposure in pregnancy and shortened gestational length: a prospective Indiana birth cohort study. Environ Health 17, 23 (2018). https://doi.org/10.1186/s12940-018-0367-0
6. Gerona, R.R., Reiter, J.L., Zakharevich, I. et al. Glyphosate exposure in early pregnancy and reduced fetal growth: a prospective observational study of high-risk pregnancies. Environ Health 21, 95 (2022). https://doi.org/10.1186/s12940-022-00906-3
7. Fagan J, Bohlen L, Patton S, Klein K. Organic diet intervention significantly reduces urinary glyphosate levels in U.S. children and adults. Environ Res. 2020 Oct;189:109898. doi: 10.1016/j.envres.2020.109898. Epub 2020 Aug 11. PMID: 32797996.
8. Tudi M, Li H, Li H, Wang L, Lyu J, Yang L, Tong S, Yu QJ, Ruan HD, Atabila A, Phung DT, Sadler R, Connell D. Exposure Routes and Health Risks Associated with Pesticide Application. Toxics. 2022 Jun 19;10(6):335. doi: 10.3390/toxics10060335. PMID: 35736943; PMCID: PMC9231402.