Chocolate can get a bad rap and, frankly, be seen as downright sinful (think " death by chocolate " and devil's food cake , both of which are delicious and wonderful). But it turns out, dark chocolate may truly have, well, a dark side .
Studies have detected higher levels of heavy metals in some dark chocolate, including arsenic, cadmium and lead. (Honestly, it almost feels like a cruel joke, considering we've been told for years that dark chocolate is one of the few treats we could enjoy without societal guilt.)
Scientists in a study released this summer tested 72 different types of chocolate bars for heavy metals over seven years, beginning in 2014 and concluding in 2022.
Some good news: More recent tests saw lower levels of heavy metals, so it seems like manufacturers are improving their methods. What's more, if the average healthy adult only consumes an ounce of dark chocolate a day, it's unlikely to do much harm. However, vigilance may be necessary if you consume large amounts of dark chocolate regularly—and also especially if you consume other foods, like certain seafood, that may also expose you to heavy metals.
Here's everything to know about heavy metals and lead in dark chocolate and what you can do about it—as well as how to stay informed about your treats of choice.
Related: 'I'm a Neurologist, and Here's What I Want Everyone to Know About How Chocolate Impacts Brain Health'
What Risks Do Heavy Metals Pose to Consumers?
Heavy metals can pose serious health hazards, though symptoms can vary by patient—and each heavy metal can impact the human body differently, according to Kelly Magurany, M.Sc., DABT , senior manager of toxicology at the National Sanitation Foundation .
"Lead exposure can lead to neurological damage, kidney damage and reproductive issues," Magurany says. "Accumulation of cadmium can lead to bone fragility and kidney damage. Symptoms may include abdominal pain, headaches or neurological issues. If you are experiencing symptoms, consult with a healthcare professional immediately."
Related: 'The #1 Change I Noticed When I Ate Dark Chocolate Every Day for a Week'
Which Types of Chocolate Pose the Highest Risk for Heavy Metal Exposure?
A study from Consumer Reports indicates that dark chocolate tends to have higher levels of heavy metals compared to milk or white chocolate.
"This is due to the higher cacao content in dark chocolate, as cacao plants can absorb cadmium from soil," Magurany explains, but noted that white and milk chocolate lovers aren't totally out of the woods, either: "White and milk chocolate can be exposed to heavy metals during processing."
"Any type of chocolate could potentially contain heavy metals, which is why food safety regulations are important," Ryan Marino, MD , medical toxicologist, emergency physician and assistant professor in the departments of emergency medicine and psychiatry at Case Western University , points out. "While the most likely source for heavy metals in chocolate products would be from the cacao plant itself (as these metals come from our environment), testing has shown that products can have higher or lower amounts of metals than would be expected based on their cocoa percentage alone, which is also consistent with the fact that metal concentrations in plant products can vary for many reasons (e.g. geographical location, manufacturing facilities and processes, etc.)."
As You Sow, a nonprofit consumer advocacy group focusing on environmental and social corporate responsibility, has a stellar list of chocolate brands and types and how much heavy metals they showed in testing throughout the eight-year experiment. Do note that the experiment wrapped in 2022, so these numbers may not necessarily be current, but can give you a general idea (and some peace of mind).
Related: The 13 Different Types of Chocolate You Need to Know About, According to Legendary Chocolatier Jacques Torres
Do the Benefits of Dark Chocolate Outweigh the Risks Posed by Heavy Metals?
You've heard this one before: moderation, moderation, moderation.
"Just like many sweet treats, dark chocolate should be consumed in moderation," Magurany says. "To avoid the risks of heavy metals, consider selecting a brand of chocolate that tests and demonstrates lower cadmium and lead levels."
What's more, dark chocolate overall may not be as healthy as you think it is, Dr. Marino says, but that doesn't mean it's bad —so don't feel guilty for indulging in moderation.
"While the goal is to avoid any amount of heavy metals like lead and cadmium that do not serve any biological functions, these are ubiquitous in the environment and end up not just in chocolate, but other foods, water and even air," Dr. Marino explains. "Consuming chocolate in moderation should keep this exposure source to a minimum, and is more important given how calorically dense chocolate is—yes, even dark chocolate. Because of how calorically dense it is, when it comes to the reported 'health benefits' from dark chocolate from compounds like polyphenols, to consume enough for any effect would require consuming a massive amount of calories."
Related: Suddenly Craving Chocolate? Here's What Your Body Is Trying to Tell You
Can Heavy Metal Exposure Be Treated?
"Heavy metal toxicity can be treated with chelation therapy and supportive care," Magurany says. That can include hydration, nutritional support and kidney function monitoring, depending on the individual case and needs presented.
That said, be sure you speak to an actual doctor—because heavy metal exposure is very serious.
"It is important to note that treatment for heavy metal poisoning should only be conducted under medical supervision, because the medicines used to treat this are very high risk themselves, and the diagnosis of heavy metal poisoning is not straightforward," Dr. Marino advises. "People should be aware that unscrupulous providers will offer testing and treatments that are not best practice and may not even be accurate or safe.
Specifically, board-certified medical toxicologists are the medical specialists who handle the diagnosis and treatment of metal poisoning. It is also worth noting that heavy metal exposure and toxicity is another scenario where prevention is always much better than the available treatments, which is why there is so much focus on regulating consumer products and reducing exposures to these compounds."
Next, Are Gas Stoves Leaking Toxic Chemicals? What to Know Before Your Kitchen Reno
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