Some fruits and veggies look innocent, but they’re secretly soaking up more pesticides than you’d expect. I used to toss them into my cart without a second thought—until I learned what was really on their skins.
If you’re like me and trying to make smarter choices without stressing over every bite, I’ve got you covered. There are safer swaps that taste just as good and don’t come with a side of chemicals.
Let’s take a look at the top offenders and what you can pick instead.
1. Strawberries
These juicy red berries consistently top the charts for pesticide residues year after year. Farmers spray them heavily because their soft skin and growing conditions make them vulnerable to pests and fungi.
Consider buying organic strawberries whenever possible, as conventional ones can contain up to 20 different pesticide residues. Their porous surface makes it nearly impossible to wash away all the chemicals that have been absorbed during growth.
2. Spinach
Your favorite salad green might be hiding a chemical secret. Conventional spinach samples have shown concerning levels of permethrin, a neurotoxic insecticide that can harm the nervous system.
Those delicate leaves provide the perfect landing spot for pesticides to stick and absorb. The USDA found that spinach had more pesticide residue by weight than any other produce, with up to 54 different pesticide residues detected in testing.
3. Kale
This trendy superfood has a not-so-super secret. Recent testing found that nearly 60% of kale samples contained residues of DCPA, a possible cancer-causing chemical banned in Europe since 2009.
The curly, textured leaves create numerous nooks where pesticides can hide and resist washing. A single sample of conventional kale can contain residues from up to 18 different pesticides, making this health food potentially less healthy than you might think.
4. Nectarines
Behind that smooth, fuzzy-free skin lurks a pesticide problem. Almost all conventionally grown nectarines test positive for at least one pesticide residue, with many showing multiple chemicals.
Unlike their fuzzy peach cousins, nectarines have a smooth skin that offers less natural protection. Farmers compensate with heavy spraying to prevent pest damage. The thin skin does little to prevent chemicals from penetrating into the flesh you eat.
5. Apples
An apple a day keeps the doctor away—unless it’s loaded with chemicals. Conventional apples regularly test positive for diphenylamine, a pesticide banned in Europe due to cancer concerns.
The waxy coating that gives apples their shine can trap pesticides against the skin. More than 90% of conventional apple samples tested positive for residues of at least two pesticides, with some containing residues from up to 15 different chemicals.
6. Grapes
Those sweet little globes pack a concerning chemical punch. Conventional grapes can contain residues from up to 15 different pesticides, including several known hormone disruptors.
Their thin skins and clustered growing pattern make them especially vulnerable to fungi and pests. Farmers respond with frequent spraying throughout the growing season. The residues cling to the waxy bloom on grape skin and can be difficult to wash away completely.
7. Cherries
Those ruby red summer treats might come with an unwanted chemical coating. Conventional cherries frequently test positive for residues of iprodione, a pesticide classified as a probable human carcinogen.
Their thin skins and short, intense growing season lead farmers to use heavy pesticide applications. Sweet cherries are especially vulnerable to pests and diseases, resulting in multiple chemical treatments before harvest. Over 90% of conventional cherry samples contain pesticide residues.
8. Peaches
That fuzzy skin isn’t enough to protect peaches from pesticide contamination. The soft, easily bruised nature of peaches makes them targets for heavy pesticide use to prevent damage and extend shelf life.
Even with their characteristic fuzz, peaches absorb pesticides readily through their thin skins. Testing has found up to 62 different pesticide residues on conventional peaches, with nearly 30% of samples containing residues exceeding legal limits in some countries.
9. Bell Peppers
Those colorful crunchy vegetables hide a less appetizing truth. Conventional bell peppers can contain residues from up to 15 different pesticides, including several that affect the nervous system.
Their hollow structure and thin skin make them vulnerable to insect invasion, leading to heavy preventative spraying. The waxy surface of bell peppers tends to hold onto chemical residues, making them difficult to remove even with thorough washing. Green peppers typically have higher residue levels than their colored counterparts.
10. Celery
This crunchy snack absorbs pesticides like a sponge. The structure of celery, with its long stalks growing from the ground up, creates a perfect pathway for chemicals to be drawn up from soil into the plant.
Celery has no protective skin to remove—what you see is what you eat. Testing has found more than 64 different pesticide residues on conventional celery samples. Its high water content seems to concentrate certain pesticides in concerning amounts.
11. Avocados
Finally, some good news for guacamole lovers! Avocados consistently rank as one of the cleanest conventional produce items you can buy. Their thick, bumpy skin provides excellent natural protection against pests.
Less than 1% of conventional avocados show any detectable pesticide residues. The growing conditions and natural pest resistance mean farmers simply don’t need to spray them heavily. You can feel confident buying conventional avocados and still avoiding excessive chemical exposure.
12. Onions
Mother Nature equipped onions with their own natural pest repellents. The sulfur compounds that make you cry when cutting onions also deter most insects and fungi, reducing the need for chemical interventions.
Growing underground provides another layer of protection from airborne pests. Only 0.5% of conventional onion samples show any detectable pesticide residues. Their papery outer layer, which is removed before eating, adds yet another barrier against any chemicals that might be used.
13. Sweet Corn
Corn’s protective husks serve as nature’s perfect pesticide shield. Those layers of green wrapping prevent most chemicals from reaching the kernels you actually eat.
Less than 2% of conventional sweet corn samples show any detectable pesticide residues. The structure of corn plants themselves, being tall and relatively resistant to many pests, reduces the need for heavy spraying. Just be aware that this applies to fresh corn—not processed corn products.
14. Pineapples
Those spiky exteriors do more than just look intimidating. Pineapples have one of the best natural defenses against pests and diseases, meaning fewer chemicals are needed during growing.
The thick, tough skin creates an excellent barrier that prevents pesticides from reaching the flesh inside. Only about 7% of conventional pineapple samples show any detectable pesticide residues. As an added bonus, you completely remove the outer rind before consumption.
15. Cabbage
Those tightly wrapped layers do more than just make great coleslaw. The dense, compact structure of cabbage heads naturally protects the inner leaves from pest damage and pesticide exposure.
You typically remove the outer leaves before eating, eliminating most potential residue contact. Testing shows that less than 10% of conventional cabbage samples contain any detectable pesticide residues. Cabbage also contains natural compounds that repel certain insects, reducing the need for chemical treatments.