Protein Powders & Heavy Metals: A Science-Based Guide (Consumer Reports, Oct 14, 2025)

TL;DR: Consumer Reports (CR) tested 23 popular protein powders and ready-to-drink shakes. Over two-thirds delivered more lead in one serving than CR’s conservative daily “level of concern” (0.5 μg/day). Plant-based products averaged ~9× the lead of whey and ~2× beef-based. Use powders strategically not as a daily default and prioritize whole foods first.

Source & scope: Findings below summarize CR’s investigation published Oct 14, 2025. Results reflect CR’s tested lots and timeframe; formulas/sourcing can change. CR’s “level of concern” for lead (0.5 μg/day) is a protective benchmark, not a legal limit.

What Consumer Reports Tested

• 23 powders and ready-to-drink (RTD) shakes

• Multiple lots per product, purchased from common retailers

• Analyzed for lead, cadmium, inorganic arsenic, total protein

• All products met or exceeded label protein claims (≈20–60g/serving)

Key Findings at a Glance

• Lead: > 66% of products exceeded 0.5 μg/serving (CR level of concern).

• By protein type (lead averages): Plant-based » Whey (≈9×) » Beef (plant ≈2× beef).

• Cadmium/arsenic: Several products also showed measurable cadmium and/or inorganic arsenic.

• Daily use: CR advises against daily use for most powders; none are necessary to meet protein needs.

Health Context (Why This Matters)

• There is no truly “safe” amount of lead. Risk rises with cumulative exposure.

• FDA interim reference level (adults): 8.8 μg/day.

• Average U.S. diet already ≈ 5.3 μg/day.

  • A single serving of some powders (e.g., 6.3–7.7 μg lead) can push you over the FDA benchmark—before considering water, dust, or other foods.

• Higher-risk groups: children and pregnancy due to effects on developing brain/nervous system.

How Heavy Metals Get Into Powders

• Plants absorb metals from soil/water/air; concentrated pea protein is common in plant powders.

• Processing/sourcing can add contamination risks.

• Supplements are not pre-approved by FDA; heavy-metal limits specific to powders are not set federally (Prop 65 is separate and not directly comparable to CR’s method).

Product Tiers (Based on CR’s Tested Lots/Timeframe)

Important: The list below reflects CR’s results at the time of their testing. Lots/formulas can change. Use this as context, not a permanent verdict.

Avoid (CR advised against use)

• Naked Nutrition Vegan Mass Gainer — ~7.7 μg lead/serving (~1,570% of CR concern)

• Huel Black Edition — ~6.3 μg lead/serving; also ~9.2 μg cadmium/serving

Limit to ~Once/Week (very high lead)

• Garden of Life Sport Organic Plant-Based Protein — ~564% of CR concern

• Momentous 100% Plant Protein — ~476% (company noted product discontinued, but tubs may remain in pantries)

Okay Occasionally (still above CR’s per-serving concern)

• MuscleMeds Carnivor Mass — ~247%

• Optimum Nutrition Serious Mass (whey) — 8.5 μg inorganic arsenic/serving (~2× CR’s daily concern for iAs)

• Jocko Fuel Mölk RTD — ~199%

• Vega Premium Sport Plant-Based — ~185% (brand reported renaming/re-sourcing)

• Quest Protein Shake — ~161%

• Orgain Organic Plant-Based — ~143%

• Optimum Nutrition Gold Standard Protein Shake (RTD) — ~150%

• Equip Foods Prime Protein (beef) — ~144%

• PlantFusion Complete Protein — ~140%

• Ensure Plant-Based Protein Nutrition Shake — ~132%

• Muscle Milk Pro Advanced RTD — ~128%

• KOS Organic Superfood Plant Protein — ~112%

Lower Readings per Serving (context, not endorsements)

• Owyn Pro Elite RTD — ~88% of CR concern

• Transparent Labs Mass Gainer — ~87%

• Optimum Nutrition Gold Standard 100% Whey (powder) — ~56%

• BSN Syntha-6 (powder) — ~46%

• Momentous Whey Isolate — ~30%

• Dymatize Super Mass Gainer — ~25%

• MuscleTech 100% Mass Gainer — Lead not detected in CR’s lots

Practical, Science-Based Guidance

1) Decide if you actually need a powder

Most adults can hit protein targets with whole foods:

• Greek yogurt, cottage cheese

• Eggs + egg whites

• Poultry, lean beef, fish

• Tofu, tempeh, beans, lentils

2) If you use a powder, reduce risk

• Prefer whey (if tolerated): in CR’s testing, whey averaged lower lead than plant or beef.

• Rotate brands and lots; avoid relying on the same product daily for months.

• Check certifications: NSF / Informed Choice; look for published heavy-metal results (few brands share).

• Watch for Prop 65 warnings (not definitive but a caution flag).

• Be extra cautious for kids and during pregnancy.

• Keep “dose” in mind: Smaller serving sizes can reduce exposure.

3) Daily-use quick rules (if you must)

• Favor products below 100% of CR’s 0.5 μg/day per-serving concern when possible.

• Don’t stack multiple “protein-fortified” products in the same day.

• Reassess when switching tubs (lot changes).

• Log the rest of your day: tap water, chocolate, teas, rice, and leafy greens can contribute to background exposure.

4) Whole-food protein swaps (≈25–40g/meal)

• Greek yogurt bowl: 1–1¼ cups nonfat Greek yogurt + berries + measured granola

• Chicken & veg plate: 4–6 oz chicken breast/tenderloins + high-fiber carb + veggies

• Egg combo: 1 whole egg + 6 oz egg whites + high-fiber toast

• Tofu/tempeh stir-fry: 6–8 oz + veg + measured oil

• Cottage cheese bowl: 1¼–1½ cups + fruit + cinnamon

FAQ

Is this a reason to panic?
No. Most readings are far below levels that cause acute toxicity. The concern is chronic, cumulative exposure—especially with daily use.

Why are plant powders higher?
Plants bioaccumulate metals; pea protein is widely used and concentrated. Processing steps and sourcing add variability.

Does “third-party tested” guarantee safety?
Not necessarily. Some certifications allow up to 10 μg/day lead—20× CR’s concern threshold. Look for actual numbers by lot, not just logos.

What about RTD shakes?
They’re subject to the same issues. Several RTDs in CR’s test exceeded the per-serving concern.

Disclaimers & Notes

• This guide summarizes Consumer Reports findings published Oct 14, 2025.

• Results reflect tested lots/timeframe and may not mirror current formulations.

• CR’s 0.5 μg/day “level of concern” is conservative and aims to minimize cumulative exposure; it is not a government action level.

• The FDA has no specific lead limits for protein powders; supplements are not pre-approved before market.

• Discuss unique situations (e.g., pregnancy, medical conditions) with a qualified clinician.

Bottom Line

• Whole foods first.

• Use powders strategically, not by default.

• If you supplement, favor whey, rotate lots, and verify testing.

• Keep cumulative exposure as low as reasonably achievable—especially for vulnerable groups.

Attribution: Summary based on Consumer Reports investigation, “Protein Powders and Shakes Contain High Levels of Lead,” Oct 14, 2025.