What the study found
A recent analysis by the Environmental Working Group (EWG) connects higher pesticide residues on certain fruits and vegetables with greater levels of pesticide chemicals detected in people’s urine. By comparing data from the USDA on what’s in produce with actual urine measurements from the national NHANES health survey, the study suggests a link between what we eat and our internal exposure to these chemicals. Lead author Alexis Temkin, vice president of science at EWG, notes that consuming more foods with higher residue levels tends to raise pesticide metabolites in urine, more so than eating foods with lower residues.
Linda Birnbaum, former director of the National Institute of Environmental Health Sciences, commented that the findings highlight a broader public health message: when people eat many products that carry higher residues, their urinary pesticide levels tend to be higher. While the research does not imply a direct one-to-one cause for specific health outcomes, it underscores potential health considerations associated with pesticide exposure from produce.
The high-risk foods, by data
U.S. producers: top offenders
- Spinach
- Strawberries
- Kale
- Grapes
- Peaches
- Cherries
- Nectarines
- Pears
- Apples
- Blackberries
- Blueberries
- Potatoes
Norway: a different pattern, but notable concerns
In Norway, the national assessment showed relatively low overall residues in most foods, yet spinach consistently appeared among the items with higher residues when tested in 2023. Other produce with notable residues included berries and apples, while the study highlighted that results can vary by year and by farming practices. A separate Norwegian assessment in 2025 identified pineapple as one of the least contaminated fruits, with a mix of other items such as sweet corn, avocado, papaya, onions, peas, asparagus, cabbage, watermelon, cauliflower, bananas, mango, carrots, mushrooms and kiwi occupying a lower-risk spectrum.
<h2What this means for shoppers
The takeaway is not to abandon fruits and vegetables, but to be mindful about choices and preparation. The study aligns with a broader message from health and nutrition experts: variety and careful sourcing can reduce overall pesticide exposure while preserving the benefits of a diet rich in produce.
Practical tips to reduce pesticide exposure
Choose lower-residue items more often
- Look for produce varieties listed as lower-risk in your region, such as pineapple, sweet corn, avocado, papaya, onions, asparagus, cabbage, watermelon, cauliflower, bananas, mango, carrots, mushrooms and kiwi.
- Rotate between different fruits and vegetables to diversify any potential pesticide exposure.
Wash, scrub and prep thoughtfully
- Rinse all produce under running water; use a brush for firmer items like potatoes or melons where appropriate. While washing reduces residues, it doesn’t remove everything.
- Peeling can reduce surface residues for some produce, but this isn’t universally beneficial for nutrients; weight the trade-off based on the item.
Organic options and sourcing
- For higher-residue items (historically identified as more problematic in some studies), consider prioritizing organic options when possible, especially for spinach, kale, and strawberries.
- Local and seasonal sourcing can also influence residue levels, though regional patterns vary by year.
Balance risks and rewards
Despite these findings, the health benefits of eating plenty of fruits and vegetables remain clear. The recommendation is to reduce exposure where practical without drastically cutting intake. Diversifying produce choices and adopting informed shopping and prep practices can help minimize pesticide exposure while preserving the nutritional value of fruits and vegetables.
