Key takeaways
In Consumer Reports testing of 23 protein products, more than two-thirds had more lead per serving than its strict daily limit, with plant-based powders the highest
In 2021, 96.1% of nearly 88,000 EU food samples were within legal pesticide limits
Third-party programmes such as Informed Sport test every batch for banned substances, which matters because an international study found undeclared steroids in 14.8% of supplements
Headlines about lead in protein powder or plastic in rice are designed to alarm. Yet the underlying lab tests are usually more nuanced than the headlines. Here's what testing has found for the foods and supplements athletes use most, how to read a lab report, and which simple changes actually reduce exposure.
What gets tested, and by whom
| Contaminant | Common sources | Who sets limits |
|---|---|---|
| Lead, cadmium | Plant protein, cocoa, spices, root vegetables | FDA (US), European Commission (EU) |
| Inorganic arsenic | Rice, rice products | FDA, European Commission |
| Mercury | Large predatory fish | FDA/EPA advice, EU limits |
| Pesticide residues | Fruit, vegetables, cereals | EFSA and EU maximum residue levels |
| Microplastics | Rice, seafood, packaged foods, water | No limits yet |
| Undeclared drugs | Sports and weight-loss supplements | Anti-doping and food regulators |
Since 2021, the FDA's Closer to Zero plan has aimed to reduce heavy metals in foods for babies and young children. In January 2025 it issued action levels for lead in baby food of 10 parts per billion (ppb) for most foods and 20 ppb for root vegetables and dry infant cereals. These levels are guidance rather than law, and they apply to baby food, but they show the direction of travel.
Heavy metals in protein powders
In 2025, Consumer Reports tested 23 protein powders and ready-to-drink shakes. More than two-thirds contained more lead in a single serving than CR's daily limit of 0.5 micrograms, a strict threshold based on California's Proposition 65. Plant-based powders contained on average about nine times more lead than dairy-based ones.
Context matters. That threshold is far stricter than the FDA's interim reference levels for total daily lead intake, and experts noted that none of the products came close to causing immediate harm. The real concern is regular daily use over years, because lead builds up in the body. Practical steps:
- Prefer whey or other dairy protein if you tolerate it, and rotate brands.
- Use powders to fill gaps rather than as a main protein source. Most people can meet protein needs with food (see our protein page).
Arsenic in rice
Rice absorbs arsenic from soil and water more readily than other grains. In 2020 the FDA set an action level of 100 ppb of inorganic arsenic for infant rice cereal. For adults, the FDA's own research shows that cooking rice like pasta (6–10 parts water, then draining) can cut inorganic arsenic by 40–60%, depending on the type. The trade-off: it also removes 50–70% of the added folate, iron, niacin and thiamine from enriched rice. Varying your grains (oats, quinoa, barley, potatoes) is another easy option.
Pesticide residues
EFSA's report on 2021 data covered 87,863 food samples. 96.1% were within legal maximum residue levels, 3.9% exceeded them, and 2.5% were non-compliant once measurement uncertainty was taken into account. Washing produce helps with surface residues, and eating more fruit and vegetables still clearly outweighs the residue risk for most people.
Microplastics
Microplastics are now detected in many foods. In a 2021 Australian study (Dessì et al.), rice contained an estimated 3.7 mg of plastic per 100 g serving unwashed and 2.8 mg if washed, and instant rice had about four times more. But measuring tiny particles is hard, and EFSA concluded in 2016 that toxicity and exposure data were too limited for a human risk assessment. This is a genuinely open question: worth reducing where it's easy (rinsing rice, not microwaving food in plastic), but not worth panic. See also water quality and health.
Supplements: the anti-doping problem
For competitive athletes, the bigger risk is often an undeclared drug. In an international study (Geyer et al., 2004), 634 supplements were bought in 13 countries. 94 (14.8%) contained anabolic steroids not listed on the label, including 9.6% of products from companies that did not sell steroid prohormones. Some amounts were enough to cause a positive doping test.
Third-party programmes reduce that risk:
- Informed Sport tests every batch of a certified product for substances banned in sport before release.
- NSF Certified for Sport screens for banned substances, checks that the label matches the contents, tests for contaminants and audits manufacturing.
No programme guarantees zero risk, but certified products are a far safer choice. See our guide to performance supplements, and the iron and vitamin D pages if you take those.
How to read a lab report
- Check the units. ppb equals micrograms per kilogram (µg/kg). Then convert to per serving: a 30 g scoop at 100 ppb contains 3 µg.
- Look for LOD and LOQ. "Not detected" only means below the limit of detection, which varies between labs.
- Ask how many samples and batches were tested. One sample of one batch says little about the brand.
- Check accreditation. ISO/IEC 17025 accredited labs use validated methods.
- Compare with a stated limit, and note whose limit it is (legal, advisory or a campaign's own).
- Think about dose. How often you eat it matters more than one result.
The bottom line
Lab testing is useful, but most of the risk comes from things you eat every day in large amounts. Vary your protein and grain sources, choose certified supplements if you compete, and don't let contaminant worries push out nutritious foods. If you are concerned about exposure, for example during pregnancy, discuss it with a doctor, who can order blood tests if needed. For other tests worth knowing about, see blood tests for athletes and longevity biomarkers. More studies are summarised on our research page.
Frequently asked questions
Is there lead in protein powder?
Testing by Consumer Reports in 2025 found measurable lead in most of 23 protein powders and shakes, with plant-based products about nine times higher than dairy-based ones on average. The levels are far below those causing immediate harm, but daily use adds up over time.
How can I reduce arsenic in rice?
FDA research shows that cooking rice like pasta, in 6 to 10 parts water and then draining it, can lower inorganic arsenic by 40 to 60%. It also removes some added vitamins and iron from enriched rice.
Are microplastics in food dangerous?
Microplastics have been found in foods such as rice, seafood and drinking water, but EFSA has said there is not enough data on toxicity and exposure to assess the risk to human health. Research is ongoing.
What does third-party tested mean for supplements?
It means an independent lab has tested the product. Programmes such as Informed Sport and NSF Certified for Sport screen for substances banned in sport, and NSF also checks label claims and contaminants.
Sources
- US Food and Drug Administration. Closer to Zero: reducing childhood exposure to contaminants from foods, 2021, and Guidance for Industry: Action Levels for Lead in Processed Food Intended for Babies and Young Children, January 2025.
- US Food and Drug Administration. Guidance for Industry: Action Level for Inorganic Arsenic in Rice Cereals for Infants, August 2020.
- US Food and Drug Administration. Arsenic in Food (rice cooking research).
- Consumer Reports. Protein powder and shake lead testing, October 2025 (reported by NPR and OPB, 16 October 2025).
- European Food Safety Authority. The 2021 European Union report on pesticide residues in food. EFSA Journal, 2023;21(4):7939.
- EFSA Panel on Contaminants in the Food Chain. Presence of microplastics and nanoplastics in food, with particular focus on seafood. EFSA Journal, 2016;14(6):4501.
- Dessì C, Okoffo ED, O'Brien JW, et al. Plastics contamination of store-bought rice. J Hazard Mater, 2021;416:125778.
- Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids: results of an international study. Int J Sports Med, 2004;25(2):124-129.
- Informed Sport. Certification process (sport.wetestyoutrust.com).
- NSF. Certified for Sport program (nsf.org).