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Compare longevity produce on the card.
A growth studio reference for brands that talk about healthy eating. USDA nutrients per 100 g, EWG 2026 residue notes, published water footprints when a Table 3 row matches, and harvest season.
- 96 foods on the list
- Per 100 g on the card
- Sources in one place below
Not medical advice. A pesticide rank is not a reason to skip produce.
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Fiber, vitamin C, pesticide list rank, and water in one view, for people who want columns.
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| Produce | Fiber g / 100 g | Vitamin C mg / 100 g | Pesticide List rank | Water L / kg |
|---|
Season and harvest
Every food on this list has a month view. Pennsylvania months are from PA Preferred (May 2022). Other months are a published harvest in one named country, not a Pennsylvania season.
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Season, January through December
Green is fresh-picked in Pennsylvania. Blue is Pennsylvania cold storage, not a new harvest. Amber is a published harvest in a named country, not a Pennsylvania season. A pale dot is not in season on the Pennsylvania chart. An empty ring means no harvest month was published. The Pennsylvania months come from the PA Preferred Seasonal Produce Calendar (May 2022). Other states, and the Southern Hemisphere, do not follow those Pennsylvania months.
- Fresh picked in Pennsylvania
- Cold storage in Pennsylvania
- Harvest in a named country
- Not in season in Pennsylvania
- No published month
The whole year
Scroll inside the table. Names stay on the left, and the month labels stay at the top. Every food in this view is listed.
Published harvest by country
Every food with a published harvest list is grouped here. A month strip is the harvest in one named country. It is not the season for a whole continent, and it is not a Pennsylvania season.
Charts for this search
Bar charts use the same published numbers as the table. They load when you open this section.
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Nutrients in this search
Crops with a published detection percent
Water footprint
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Sources and how to read this page
Nutrients. Fiber, vitamin C, potassium, and related figures are from USDA FoodData Central, per 100 g edible portion, not per serving or per cup.
Pesticide lists. Dirty Dozen and Clean Fifteen ranks come from the EWG Shopper’s Guide to Pesticides in Produce (2026 edition). Dirty Dozen #1 has the most residues among the 47 ranked crops; Clean Fifteen #1 has the fewest. A rank is not a reason to skip produce. The guide ranks non-organic crops from USDA Pesticide Data Program tests done after washing or peeling. USDA’s 2023 PDP summary reported residues below EPA tolerances in more than 99% of samples. EPA says a detectable residue is not automatically an unsafe level.
Water. Liters per kilogram use global average green, blue, and grey water from Mekonnen and Hoekstra (2011), Table 3 only (1996-2005). A blank cell means this list item does not match a Table 3 crop row.
Season. Pennsylvania months come from the PA Preferred Seasonal Produce Calendar (May 2022). Green is fresh-picked and blue is cold storage. Amber months are a published harvest in a named country, not a Pennsylvania season.
Longevity context. Wang and colleagues (Circulation, 2021) found lower total mortality around five daily servings of fruit and vegetables versus two servings, hazard ratio 0.87 (0.85 to 0.90). Aune and colleagues (International Journal of Epidemiology, 2017) estimated a relative risk of 0.90 (0.87 to 0.93) per 200 g a day. Those are population associations, not promises for one food. Legumes are listed separately from vegetables. Potatoes, sweet corn, and frozen sweet peas are included for pesticide ranks, with a note that starchy vegetables did not show the same mortality association.
Related reading: seasonal menu claims, wellness green claims, and the green claims calculator.
What Longevity produce will and will not say
Does a food on this page add years of life?
No. The page cites group-level associations. It does not assign years to kale, berries, or any other single food.
Should I skip Dirty Dozen fruit?
No. EWG says the guide should not stop people buying produce. If you want fewer residues, washing under running water and choosing organic when you can afford it are the steps the EPA and FDA describe. Soap is not recommended.
Why are some percents missing?
A rank is not a percent. If EWG did not publish the share of samples with a residue for that crop, the chart leaves it out instead of guessing.
Why is water blank for some crops?
The water column uses Mekonnen and Hoekstra (2011) global averages from Table 3 only. A blank cell means this list item does not match a Table 3 crop row. Appendix figures in the same paper are not used here. The table leaves it blank instead of guessing or borrowing a nearby group.
Are fruits from other parts of the world on this page?
Yes. The list includes fruits, vegetables, and legumes widely grown in North America, Central America, South America, Africa, Europe, Asia, and Oceania. North America examples include Pennsylvania calendar crops such as apple, blueberry, and sweet corn (PA Preferred, May 2022), U.S. citrus and avocado, Canadian and U.S. pulses, and romaine and celery from California and Arizona. Oceania examples include kiwi and apple (New Zealand), potato, broccoli, and spinach (Australia), lentil and chickpea (Australian broadacre pulses), plus tropical fruits such as mango, pineapple, banana, and dragon fruit. Use Grown in to see one region. The January-to-December calendar includes every food on this list. Green and blue months are Pennsylvania, from PA Preferred (May 2022). Foods the chart does not list use a published harvest in a named country, marked separately, and that is not a Pennsylvania season. Dragon fruit has no FoodData Central row, so its nutrients are blank. Crops EWG did not rank in 2026 have no pesticide rank.
When is a fruit or vegetable in season?
Every food on this list is on the calendar. Green months are fresh-picked in Pennsylvania and blue months are Pennsylvania cold storage, from the PA Preferred Seasonal Produce Calendar (May 2022). A pale dot on that chart is not in season in Pennsylvania. Foods the chart does not list use a published harvest in one named country. Those months are marked in amber and are not a Pennsylvania season. A store in another state will not match the Pennsylvania months.
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