Navigating the produce aisle can feel like a bit of a guessing game, especially when you’re trying to make the healthiest choices for yourself and your family. Enter the “Dirty Dozen” and “Clean 15,” two lists published annually by the Environmental Working Group (EWG) to help consumers prioritize organic versus conventional produce. Let’s break down these lists and explore their macro profiles, so you can shop smarter and fuel your body with nutrient-dense foods.

What Are the Dirty Dozen and Clean 15?

The Dirty Dozen highlights the fruits and vegetables with the highest pesticide residues, even after washing. If you’re looking to reduce your exposure to these residues, these are the items to prioritize buying organic.

The Clean 15, on the other hand, includes produce with the lowest pesticide residues, meaning they are generally safe to buy conventionally grown if you’re sticking to a budget.

The 2025 Dirty Dozen

1. Strawberries
2. Spinach
3. Kale, Collard, and Mustard Greens
4. Peaches
5. Pears
6. Nectarines
7. Apples
8. Grapes
9. Bell and Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans

Macro Profiles for Dirty Dozen Favorites:

• Strawberries (1 cup, 144g): 11g carbs, 0.8g protein, 0.4g fat, 3g fiber. • Great for a sweet snack or smoothie boost.
• Spinach (1 cup, 30g raw): 1g carbs, 1g protein, 0g fat, 0.7g fiber. • Toss it into omelets or salads for a low-calorie nutrient boost.
• Kale (1 cup, 21g raw): 0.9g carbs, 0.6g protein, 0.2g fat, 0.9g fiber. • A powerhouse for smoothies or sautéed as a side.
  

The 2025 Clean 15

1. Avocados
2. Sweet Corn
3. Pineapple
4. Onions
5. Papaya
6. Frozen Sweet Peas
7. Asparagus
8. Honeydew Melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Mangoes
13. Sweet Potatoes
14. Watermelon
15. Carrots

Macro Profiles for Clean 15 Favorites:

• Avocados (1 medium, 150g): 12g carbs, 3g protein, 21g fat, 10g fiber. • Packed with healthy fats, they’re perfect for satiating your hunger.
• Sweet Potatoes (1 medium, 130g): 26g carbs, 2g protein, 0.1g fat, 4g fiber. • An excellent complex carb to fuel your workouts.
• Pineapple (1 cup, 165g): 22g carbs, 1g protein, 0.2g fat, 2.3g fiber. • Sweet and hydrating, it’s a great post-workout treat.

How Does This Fit into Macro Tracking?

When tracking macros, it’s easy to think of produce as “just carbs,” but fruits and vegetables also provide essential vitamins, minerals, and fiber that support overall health and digestion. Here’s how you can incorporate them effectively:

• Carb sources: Sweet potatoes, pineapple, mangoes, and carrots are fantastic for providing energy, especially before or after a workout.
• Low-carb options: Spinach, kale, mushrooms, and peppers are perfect for adding volume to meals without significantly impacting your daily carb count.
• Healthy fats: Avocados are a standout option for hitting your fat macros while keeping things nutrient-dense.

Tips for Budget-Friendly Shopping

• Go organic selectively: Focus on buying the Dirty Dozen items organic. For the Clean 15, conventional is typically fine.
• Buy in season: Produce in season is often fresher, tastier, and more affordable.
• Frozen options: Frozen fruits and veggies are nutrient-packed and often cheaper than fresh.

Final Thoughts

By understanding the Dirty Dozen and Clean 15, you can make informed decisions about where to splurge on organic and where to save. Remember, no matter what’s in your cart, choosing fruits and vegetables is always a step in the right direction for your health and fitness goals!

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Were you surprised by any of the foods on these lists?