A recent Consumer Reports investigation tested 23 popular protein powders and ready-to-drink protein shakes and found that more than two-thirds contained lead levels above what their experts consider acceptable in a single serving. Lead is a toxic heavy metal with no known safe level of exposure, and repeated intake can accumulate in the body over time.
The investigation used California’s Proposition 65 benchmark for lead exposure, a conservative but health-protective standard. Several products exceeded that level by a wide margin, especially plant-based protein powders made from pea and rice protein.
Why Heavy Metals Show Up in Protein Powders
Plant ingredients like peas and rice naturally absorb heavy metals from the soil as they grow. When these ingredients are concentrated into powders, those contaminants can become concentrated as well. This is one reason plant-based protein powders often test higher for lead than whole plant foods themselves.
This doesn’t mean plants are the problem. It means ultra-processed supplements are.
Lack of Regulation in Supplements
One of the biggest issues is lack of regulation. Protein powders are considered dietary supplements, which means they are not regulated by the FDA in the same way food is. Manufacturers are not required to prove safety, purity, or heavy metal limits before products reach store shelves.
In addition, many plant-based protein powders are made from ingredients like peas, rice, and hemp. These crops naturally absorb heavy metals such as lead from the soil as they grow. When those plants are processed and concentrated into powders, the heavy metals become concentrated too. Without strict testing and sourcing standards, contamination can vary widely from brand to brand and even batch to batch.
This combination of poor oversight and ingredient concentration is why contamination is so common and why relying on whole foods is a safer long-term strategy.
Protein Powders to Avoid
What’s very concerning is that many of the protein powders that were found to have lead in them are labeled as “organic” and/or “plant-based”, which makes consumers believe they are a healthy and safe choice.
Consumer Reports advised avoiding or severely limiting the following products due to high lead levels per serving:
Avoid Completely
- Naked Nutrition Vegan Mass Gainer Powder
- Huel Black Edition Protein Powder
Use Only Once a Week
- Garden of Life Sport Organic Plant-Based Protein
- Momentous 100% Plant Protein
Limit to a Few Times a Week
- MuscleMeds Carnivor Mass Chocolate Peanut Butter
- Optimum Nutrition Serious Mass Vanilla
- Jocko Fuel Mölk Protein Shake Chocolate
- Vega Premium Sport Plant-Based Protein Chocolate
- Quest Protein Shake Chocolate
- Orgain Organic Plant-Based Protein Powder Vanilla Bean
- Optimum Nutrition Gold Standard Protein Shake Chocolate
- Equip Foods Prime Protein Chocolate
- PlantFusion Complete Protein Creamy Vanilla Bean
- Ensure Plant-Based Protein Nutrition Shake Chocolate
- Muscle Milk Pro Advanced Nutrition Protein Shake Chocolate
- KOS Organic Superfood Plant Protein Vanilla
These products exceeded Consumer Reports’ level of concern enough that frequent use could meaningfully increase lead exposure over time.
Why I Don’t Recommend Protein Powders at All
This is where I want to be very clear.
I don’t recommend using protein powders, not because protein is unimportant, but because the majority of people can easily meet their protein needs through whole plant foods without the risks that come with supplements.
Beans, lentils, tofu, tempeh, whole grains, nuts, seeds, and vegetables all contribute meaningful protein throughout the day. When you eat a varied, calorie-adequate whole-food plant-based diet, protein deficiency is extremely rare.
Even fruit contains protein.
Protein powders are often marketed as necessary, but for most people they are unnecessary, highly processed, and now clearly shown to be a potential source of heavy metal exposure.
And while I don’t recommend protein powders and don’t personally take them, if you’re going to take one anyways, then I recommend you go with a very reputable company that does 3rd party testing like Complement. I do take Complement Essential, their vegan multi-vitamin, and trust their process and strict standards. You can check out their plant-based protein powders here.
A Whole-Food Approach Is Safer and More Nourishing
Whole plant foods provide:
- Protein in amounts your body actually needs
- Fiber, which protein powders lack
- Protective phytonutrients and antioxidants
- Lower risk of contaminant concentration
Instead of asking “How can I add more protein powder?” I encourage asking:
“How can I build balanced meals with real, whole plants?”
That shift alone removes the need for powders entirely for most people.
Learn more about getting enough protein on a whole food plant-based diet here.
The Consumer Reports investigation confirms what many of us in the whole-food plant-based space have been saying for years. Protein powders are not required for health and may come with unintended risks.
If you’re eating enough calories from a variety of whole plant foods, you are almost certainly getting enough protein, without added heavy metals, fillers, or ultra-processing.
High Protein Whole Food Plant-Based Recipes You Might Like:
- Tropical Teriyaki Tofu Skewers
- Creamy Vegan Sour Cream “Chicken” Enchiladas Verde
- Hazelnut-Fig Steel Cut Oatmeal
- Vegan BBQ “Pulled Pork” Sandwiches
- Chipotle Black Bean Burgers
- Easy Instant Pot No-Soak Vegan Charro Beans
- Crispy BBQ Roasted Chickpeas
- Italian Lentil Meatballs
New to a Plant-Based Diet? Grab my Plant-Based Diet Beginner’s Guide for FREE! Just fill out the form below to have it zoomed to your email, plus my weekly newsletter chocked full of new recipes & plant based eating tips.
Great information! Thanks!
We are glad you found the information valuable!
I love this so many people tell me that I don’t get enough protein and they try to tell me to use the protein powder which I know I talked about with Kim before, but I started adding the soy milk and the soy curls and huge difference and if you look at all the plant-based foods we eat they have plenty of protein. Thank you for sharing this Kim !!!
Though the protein powders I have used were not mentioned, the thing can happen when this 78 year old guy finally has seen that not enough of really eating a plant based diet & relying protein powders is a critical mistake, because of a full time work schedule, volunteer schedules & a fiancée. The most important part of great gut health, energy levels etc., I am sure other reasons. It is really important to make sure I take the time to lead my fiancée & my self into eating a true plant based diet.
My uncle when I was 12, had a major overhaul of his extremely enlarged heart. After the surgery, his surgeon said, if you do not drink alcohol, smoke, overeat & get exercise, you will live to be an old man. He did not listen, he did everything wrong & passed away in his 56th year. That being said, I am very grateful for people who have the passion & sincere care for people’s health.
Thank you,
Eugene Edwards Sr
It is great that you are paying attention to eating a plant based diet and learning all you can. It sounds like you learned a big lesson from the way your uncle took care of himself.
We are glad you found this information valuable. Thank you Cynthia!
Thank you for posting this. I drink the Garden of Life plant protein powder form. Will stop buying it.
We are glad you found this helpful!
This knowledge you share with us is so amazing and transformative
Thank you for the kind words. We appreciate you!
This is really disconcerting. I’ve been using Garden of Life Meal Replacement for years and it seems that is one company that is questionable. I was going to switch to Complement, which seems to have high standards and purity. Can you comment on that brand? I feel like I need something to add to my daily smoothie.
We understand. Complement protein powder was not tested in Consumer Reports, but we trust the Complement brand and they have strict 3rd party testing, so we would think it is safe.
Thank you for the information Kim. I have been having smoothies everyday for about 5 or more years with protein powder. Good to know I am filling myself with led. Yikes! I agree with John Charles above. Is there anything I can add to my smoothie to increase the protein content – Currently I put spinach, banana, blueberries, plus one other berry which I change up, matcha powder, creatine and soy, oat or almond milk (I mix this up as well).
Other than what you are already adding you can add some ground flax seed.
I don’t see my protein powder of choice on any of the lists. It’s simply called “ONE,” because it only contains powdered mung beans. It’s made by the company “JUST EGGS,” whose products are all made from plants. Do you have any information or thoughts about these products or the company?
Kim doesn’t recommend protein powder. She doesn’t know whether that brand was tested. You can read the source article from Consumer Reports here –
Thank you for the clarification. Can you please advise on their plant based egg substitute product?