The question of whether or not organic food is really actually better for you than conventional counterparts is for sure in the top 10 questions I’m asked most often.

I’ve read a variety of studies about this and consulted with many nutrition experts. The consensus? Unfortunately, there’s still some debate as to whether or not organic produce has more nutrients than conventional produce. But here’s the thing, it doesn’t matter.

It’s not what you are getting with organic food. It’s what you aren’t getting in your organic food.

Namely, most synthetic pesticides, added growth hormones and routine antibiotics.

Fruits & Veggies

When it comes to fruits and veggies, I recommend buying organic whenever you can. However, if that’s not always an option don’t fret one bit–fresh fruits and veggies should still be your number one choice over canned or packaged foods. Always wash your produce thoroughly, and peel any non-organic produce. Peeling helps, but some pesticides are taken up inside the plant, so peeling won’t remove all of the residue.

I always recommend that my clients get familiar with the Environmental Working Group’s “Dirty Dozen” and “Clean 15”. These two lists rank the produce with the most and least pesticide residue, based on USDA testing of produce that’s been washed or peeled the way you would at home.

If prioritizing a budget, always buy the items listed under the Dirty Dozen organic, and go conventional with the others.

The Dirty Dozen (2026)

Buy these organic whenever possible.

• Spinach
• Kale, collard and mustard greens
• Strawberries
• Grapes
• Nectarines
• Peaches
• Cherries
• Apples
• Blackberries
• Pears
• Potatoes
• Blueberries

Bell and hot peppers and green beans were also flagged this year.

The Clean 15 (2026)

Lowest in pesticide residue.

• Pineapple
• Sweet corn (fresh and frozen)
• Avocados
• Papaya
• Onions
• Sweet peas (frozen)
• Asparagus
• Cabbage
• Cauliflower
• Watermelon
• Mangoes
• Bananas
• Carrots
• Mushrooms
• Kiwi

EWG updates both lists every spring, and I keep the newest version in my Dirty Dozen & Clean 15 post.

Meat & Dairy

If choosing animal products, my personal rule of thumb is to only go organic. Organic animals eat organic feed, and organic rules don’t allow routine antibiotics or added growth hormones. Overusing antibiotics on farms is one of the reasons antibiotic resistance is such a big public health concern, and I’d rather not be part of that. Having an organic-only rule when it comes to animal products is a personal choice, but I highly recommend it. It also prevents you from over-consuming unhealthy foods that you shouldn’t be having in the first place.

And on a final note, I personally think that the reason some testing shows organic produce could have more nutrients than conventional is because the nutrient density of any plant depends on so many factors, like soil, season and farming methods (organic or not.) Organic blueberries grown in California in May might have slightly different nutrient content than organic blueberries grown in Oregon in June. In general, produce that’s ripe and in season tastes better, and if a tomato is pale red and has no flavor, it was probably picked long before it was ripe. This is one of the main reasons I love shopping for seasonal produce. Again, I still think that organic is better, mostly because of what you aren’t getting with it.

Happy Clean Shopping!