Is organic produce really better?

A young woman eating an avocado with a spoon.

07/26/2025

Discover the pros and cons of organic vs. non-organic produce and why avocados may be the smart seasonal choice.

By Erica Seebeck, APRN, Bariatric Medicine, Internal Medicine, Norwalk Hospital, part of Northwell Health

You stroll through the produce aisle at the grocery store, eyeing the rows of colorful fruits and vegetables. One bin says organic, the next isn’t labeled and both are filled with perfectly ripe avocados. You pause — are the organic ones worth the extra cost? Is there a difference that matters, especially when the season’s best avocados are calling your name? Navigating the world of organic vs. non-organic produce can feel overwhelming, especially when words like “pesticides,” “GMOs,” and “imported” come into play.

This article breaks it all down for you — exploring the pros and cons of each, what experts say about safety and why non-organic avocados might just be one of the smartest seasonal buys around. Let’s peel back the layers so you can make a confident, informed choice at your next grocery run.

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What “organic” really means

Organic produce is grown under strict standards that prohibit synthetic pesticides, genetically modified organisms (GMOs), synthetic fertilizers and irradiation. That was a mouth full so let’s put it into simpler terms — farmers must follow highly regulated practices to get organic certification.

Supporters of organic farming often point to:

Lower pesticide exposure, reducing intake of synthetic chemical residues.
Environmental advantages, including healthier soil, more biodiversity and fewer pollutants in water sources.
Support for sustainable agriculture, through crop rotation, composting and other eco-friendly methods.

However, organic farming has its limitations:

Higher prices, often due to more labor-intensive processes and lower crop yields.
Limited availability, especially for certain fruits and vegetables during off-season months.
There is no significant nutritional difference, according to current research, between organic and conventional produce.

The ‘dirty dozen’ and ‘clean 15’

Each year, the Environmental Working Group (EWG) releases two helpful lists for consumers: the ‘Dirty Dozen’ and the ‘Clean 15.’

The Dirty Dozen includes fruits and vegetables that tend to have the highest pesticide residues. Examples include strawberries, spinach and kale.
The Clean 15 consists of produce that typically has the lowest pesticide residues, even when grown conventionally. Avocados are consistently near the top of this list, making them one of the safest non-organic produce choices.

While these lists can guide grocery decisions, experts caution that the levels of pesticide residues found in conventionally grown produce are almost always far below federal safety limits.

Non-organic avocados: a seasonal highlight

Avocados are a standout example of a non-organic item that can be enjoyed with confidence. Their thick skin acts as a barrier, protecting the edible portion of the fruit from pesticides. As a result, avocados consistently rank at the top of the ‘Clean 15.’

Avocados are also:

Nutrient-rich, containing healthy fats, fiber, and essential vitamins.
Widely available, with peak U.S. season from spring through summer.
Affordable, especially in non-organic form due to larger-scale production and global imports.

Local vs. imported: understanding the produce trade landscape

Avocados consumed in the U.S. are primarily imported from Mexico, which accounts for roughly 90% of the nation’s supply. Domestic growers in California and Florida offer seasonal options, though typically at a higher cost and in smaller quantities.

Tariffs and trade policies can affect produce pricing and availability. For example, recent tariffs on Mexican produce raised concerns about rising costs and potential food waste. Interestingly, certain organic avocados labeled as ‘rain-grown’ received tariff exemptions, underscoring the complexity of global produce trade.

Pros of imported produce:

Year-round availability
Lower prices due to economies of scale

Cons of imported produce:

Greater carbon footprint from transportation
Vulnerability to international trade disruptions

Local, domestically grown produce often supports regional farmers, reduces shipping emissions and offers fresher options when in season.

GMOs and pesticides: what you need to know

Organic produce is GMO-free and prohibits synthetic pesticides. Instead, it relies on natural alternatives, though these can still carry risks. Conventional farming may use genetically modified seeds and synthetic pesticides, but strict regulatory limits ensure that any pesticide residues found in grocery store produce are within safe consumption levels.

It’s also worth noting that the mere presence of a pesticide residue doesn’t automatically indicate harm. Washing all produce — organic or conventional — can further reduce risk.

Helpful tip: soak your fruit in a ratio of two cups cold water and 1 tsp baking soda for 15 minutes to reduce pesticide residue.

Pros and cons or organic produce at a glance

Consideration	Organic Produce	Non-Organic Produce
Pesticide Residue	Lower exposure; no synthetic chemicals	Safe levels in most cases; Clean 15 are low risk
Nutritional Content	Comparable to conventional	Comparable to organic
Environmental Impact	More eco-friendly; encourages biodiversity	May contribute to soil and water degradation
Cost	Typically higher	More affordable
Availability	Seasonal and region-limited	Available year-round
GMO Use	Prohibited	May include GMO crops
Tariff Impact	Sometimes exempted	Vulnerable to price hikes

The bottom line: Both organic and non-organic produce can be part of a healthy diet. The best choice often depends on your priorities — whether it’s lowering pesticide exposure, supporting local farms, saving money or finding seasonal favorites.

For produce on the ‘Dirty Dozen list,’ organic may offer peace of mind. Items such as avocados, which appear on the ‘Clean 15,’ non-organic options are a smart, cost-effective choice — especially when they’re in season.

No matter what you choose, washing your fruits and vegetables before eating is a simple step to help reduce any potential pesticide residue and ensure food safety. Whether organic or conventional, the goal is the same: filling your plate with nutritious, flavorful produce that supports your health and lifestyle.

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