You might want to watch your chocolate intake even as consumption rises during Halloween and the holidays.

A third of chocolate products tested by Consumer Reports contained “concerning levels of lead or cadmium,” two heavy metals linked to serious health problems. 

Consumer Reports on Wednesday released its latest results in a series of investigations into chocolates, where it again found elevated levels of the two heavy metals in a larger mix of chocolate products. Last December, Consumer Reports tested 28 dark chocolate bars and found all contained both metals. Of those, 18 were considered high in either lead or cadmium while five were high in both. 

Here’s what you need to know about what the research found and whether you can safely indulge in your favorite chocolate: 

Detectable amounts of lead, cadmium found in all products tested 

In the latest series of tests, Consumer Reports tested a variety of 48 chocolate products in seven categories: cocoa powder, chocolate chips, milk chocolate bars, and mixes for brownies, chocolate cake and hot chocolate. 

The organization tested products from big name brands such as Ghirardelli, and Nestlé; national retailers like Costco, Target, Trader Joe’s, Walmart, and Whole Foods; and specialty makers such as Droste and Navitas. 

Dark chocolates tended to have higher levels of heavy metals and milk chocolate lower, Consumer Reports said. 

“But every product we tested had detectable amounts of lead and cadmium,” said James E. Rogers, director and acting head of product safety testing at Consumer Reports. “Sixteen of the 48 products had amounts above CR’s levels of concern for at least one of the heavy metals −in some cases more than twice our limit − but we did find safer options in each category of chocolate products.” 

Why are lead and cadmium harmful? 

Heavy metals can be found in many foods, such as mercury in some fish, cadmium in spinach and lead in carrots and sweet potatoes and some drinking water, Consumer Reports said.  

“All these sources can add up, so it is important to be aware of different pathways that contribute to your overall heavy metal intake,” the organization said. 

It makes sense to limit the amount of heavy metals people get from chocolate, the organization said. 

Those are greatest risk are children and women during pregnancy because they can damage the brain and nervous system, causing developmental delays and learning and behavior problems. Adults can also experience issues with frequent lead exposure, such as immune system suppression, reproductive issues and hypertension, Consumer Reports said. 

The organization used California's maximum allowable dose levels of lead and cadmium because they're believed to be the most protective.  

How does lead or cadmium get into chocolate? 

Consumer Reports said research indicates lead and cadmium can get into cocoa in different ways. A cocoa plant can get cadmium from the soil and lead can be deposited on cocoa beans after harvest. The metals are also found in cocoa solids, which with cocoa butter, make up cacao. Dark chocolate and cocoa powder are made of cocoa solids, the organization said. 

Heavy metals in chocolate:Your Easter candy may be contaminated. Heavy metals found in most dark chocolate brands.

What is the safest chocolate to eat?

Here are the safest chocolates and ones that came up with high levels of the two metals, according to Consumer Reports’ latest tests: 

• Dark chocolate: Divine 70% Deliciously Smooth Dark Chocolate and Sam’s Choice (Walmart) Dark Chocolate 85% Cocoa were the safest dark chocolates while an ounce of the others tested would put you over the limit for lead, including Perugina Premium Dark Chocolate,Evolved Signature Dark 72% Cacao Chocolate Bar Sam’s Choice Dark Chocolate 72% Cocoa.
• Milk chocolate: Milk chocolate tends to be lower in heavy metals than dark chocolate and none of the five milk chocolate bars in Consumer Reports’ latest test were over the limits. Among the tested chocolates were Hershey’s, Feastables Mr. Beast Bar, Lindt Classi Recipe Milk Chocolate. 
• Chocolate chips: None of 12 products tested had high levels of cadmium and only two – Hu Dark Chocolate Gems and Good & Gather (Target) semi-sweet mini chocolate chips were over the limit for lead. Chocolate chip serving sizes are small, so if you eat more than a few cookies at a time or a handful of chips from the bag, you may exceed the daily limits for the two metals in two servings, the organization said. 
• Cocoa powder: None of the products tested were high in cadmium and only two had high levels of lead: Hershey’s Cocoa Naturally Unsweetened 100% Cacao and Droste Cacao Powder. The safest cocoa powder tested was Navitas Organics Cacao Powder. 
• Hot chocolate mixes: Four of the six mixes tested exceeded the lead limit: Great Value (Walmart) Milk Chocolate Flavor Hot Cocoa Mix was the highest, with mixes from Trader Joe’s and Nestle (which makes Starbucks hot chocolate mixes) were above Consumer Reports cutoff. 
• Brownie and cake mixes: The products did well in the tests. None were high in cadmium and only one brownie mix – Ghiradelli Premium Brownie Mix Double Chocolate – and two cake mixes – Simple Mills Almond Flour Baking Mix chocolate muffin & cake and Bob’s Red Mill gluten free chocolate cake mix – exceeded lead limits. 

What needs to be done to make chocolate safer? 

Consumer Reports is calling on manufacturers to reduce the heavy metals in their products, including sourcing chocolate from areas that have low levels of cadmium in the soil and making improvements in cocoa harvesting, processing and cleaning procedures. 

Consumer Reports is also calling on Hershey’s to step up its efforts to reduce the levels of toxic heavy metals in its cocoa powder, popular for its hot chocolate, holiday baking and milk chocolate. Hershey’s milk chocolate had the highest levels of lead in the organization’s reports.  

Hershey’s did not immediate respond to an inquiry for a comment. 

The National Confectioners Association released a statement in reaction to the investigation:  

“Chocolate and cocoa are safe to eat and can be enjoyed as treats as they have been for centuries,” said Christopher Gindlesperger, Senior Vice President of Public Affairs and Communications. “Food safety and product quality remain our highest priorities and we remain dedicated to being transparent and socially responsible.” 

The Food and Drug Administration told Consumer Reports “while the presence of cadmium and lead in chocolate has been the subject of considerable media attention, experts from around the world have found that chocolate is a minor source of exposure to these contaminants internationally.” The agency said “all food manufacturers and processors are responsible for ensuring the safety of their food." 

How can you safely eat chocolate? 

Consumer Reports said it makes sense to try to avoid heavy metals in your diet – but it doesn’t mean you have to stay away from chocolate. 

Kids and pregnant women should consumer dark chocolate sparingly. If you eat any, pick ones low in heavy metals. 

Milk chocolate can be a good alternative, the organization said, but it is not a health food and should be eaten in moderation. 

Moderation is also key for eating other chocolates, such as dark chocolates and other chocolate products, the organization said. 

Betty Lin-Fisher is a consumer reporter for USA TODAY. Reach her at [email protected] or follow her on X, Facebook or Instagram @blinfisher