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In December, many of us heard unsettling news: A Consumer Reports investigation found that 23 out of 28 dark chocolate bars tested across various brands contained dangerous levels of lead and cadmium. This finding spread across mainstream media and remains in the minds of chocolate lovers—especially as Valentine’s Day recently passed and Easter is just around the corner.
It’s worth noting that the Consumer Reports’ investigation wasn’t peer-reviewed and lacked substantial evidence. Still, its results mirror closely with a 2018 FDA study and other peer-reviewed research from as far back as 2005.
Thankfully, there are steps you can take to minimize your exposure to these harmful heavy metals.
What is the safe amount of lead and cadmium to consume?
Lead and cadmium are heavy metals found in nature, but that doesn’t make them safe for your health. As Dr. Katarzyna Kordas, an associate professor of environmental health at the University at Buffalo, shared with WebMD’s Nourish, 'Some heavy metals have no role in your body. They don’t need to be there, and some even accumulate.'
If you're finding it hard to give up dark chocolate, here’s some helpful info: The U.S. Agency for Toxic Substances and Disease Registry suggests a 'minimal risk level' of about six micrograms of cadmium daily for someone weighing 130 pounds. According to European safety standards, this increases to 21 micrograms daily for the same weight, as reported by The New York Times. For context, a single ounce of dark chocolate contains approximately 7.6 micrograms of cadmium, as noted in the 2018 FDA report.
There is no established 'minimal risk level' for lead in the U.S. because the CDC has not identified a safe blood lead level for children.
Worryingly, the average American consumes about five micrograms of cadmium daily in their normal diet, according to a 2019 study by Dr. Melissa Melough, an assistant professor of nutrition at the University of Delaware. Adding a couple ounces of dark chocolate to that could push you over those safe consumption limits.
What dangers do lead and cadmium pose to our health?
Cadmium can remain in your body for decades, and prolonged exposure is linked to cancer, kidney damage, and weakened bones. These health risks are particularly serious for fetuses and during early developmental stages, as shown in multiple peer-reviewed studies. Lead, on the other hand, impacts the respiratory and gastrointestinal systems, the nervous system, and kidneys.
Since these metals accumulate in the body, it's crucial to be aware of where they come from and how much you’re ingesting. Although it’s nearly impossible to eliminate these heavy metals from our lives entirely, knowing which foods contain high levels—such as the FDA report which ranked dark chocolate third for both cadmium and lead out of 300 foods—can help us avoid reaching harmful levels by moderating our intake.
How do lead and cadmium end up in my chocolate?
According to researchers from Consumer Reports, lead enters the cacao through contamination after harvesting, primarily settling on the outer shell of the cocoa bean. Cadmium, however, is absorbed by the cacao plants from the soil and accumulates in the beans as the plant matures.
Different regions of the world have varying levels of these metals in their soils. The 2018 FDA study found higher concentrations of cadmium in chocolate from Latin America compared to Africa. However, it’s important to understand that chocolate production in Latin America varies greatly, with some areas showing elevated levels, as noted in a Clima-LoCa report. Not all Latin American chocolate will necessarily have higher levels than African chocolate, but it's still something to keep in mind.
According to both the Consumer Reports investigation and the 2018 FDA study, milk chocolate contains lower levels of heavy metals due to its lower cacao content. While there’s no official line separating dark from milk chocolate, dark chocolate is typically considered to start at 65% cacao, as Dr. Michael J. DiBartolomeis, a toxicologist researching heavy metals in chocolate, explained to Consumer Reports.
How can I reduce my exposure to lead and cadmium in chocolate?
The good news is you don’t have to cut dark chocolate out entirely. There are ways to reduce the risk of accumulating dangerous levels of heavy metals from dark chocolate, even for pregnant individuals and children. Here’s how.
Opt for dark chocolates with lower levels of heavy metals
Out of the 28 dark chocolates tested by Consumer Reports, five were found to be safe for consumption. Enjoy those and steer clear of the rest. (And just to clarify, organic chocolates showed no difference in heavy metal levels, according to the report.) For more reliable information on safe chocolates, check out As You Sow’s chocolate tracker, which monitors cadmium and lead levels in products from various chocolate brands.
Treat chocolate as an occasional indulgence.
Keep in mind that it is the consistent intake of these heavy metals that can result in dangerous accumulation in your body. If you can't imagine life without dark chocolate, enjoy it in moderation. Experts suggest limiting yourself to no more than one ounce a day to avoid not only heavy metals but also excess saturated fat. A study from 2022 showed that eating just one-third of an ounce per day is sufficient to enjoy the health benefits of dark chocolate.
Opt for dark chocolate with a lower cacao percentage.
As noted, tests from both Consumer Reports and the FDA suggest that cadmium levels are typically lower in chocolates with lower cacao percentages. So, if given the choice, choose a chocolate with 65% cacao over one with 80%. Unfortunately, lead levels do not seem to vary according to the cacao percentage.
Opt for milk chocolate
Milk chocolate typically contains less than 65% cocoa, which means it's usually lower in heavy metals. However, it often has more added sugars, and you may miss out on some of the health benefits that dark chocolate offers.
It's better for children and pregnant individuals to limit their consumption
According to Melough in the New York Times, pregnant and breastfeeding individuals should enjoy dark chocolate only once or twice a week due to the increased risk of exposure to heavy metals during early stages of fetal development. Fortunately, children usually prefer milk chocolate, so it shouldn’t be a big concern.
