Hidden Truths About Protein Powders & How to Choose Cleaner Protein Powders
Hidden Truths About Protein Powders & How to Choose Cleaner Protein Powders
Protein powders are everywhere — in smoothies, snacks, and fitness routines — but how much do you really know about what’s inside them? According to the latest Protein Study 2.0 from the Clean Label Project, many protein supplements contain contaminants that don’t appear on the label. In this post, we’ll break down the study’s key findings and give you practical tips (including recommended types of protein powders) so you can make healthier, more informed choices.
What Is the Clean Label Project?
The Clean Label Project is a nonprofit that conducts independent lab testing on food and consumer products to uncover hidden contaminants such as heavy metals, pesticides, and industrial chemicals. Their goal is to help consumers choose safer products and to push brands toward greater transparency and cleaner formulations.
The Protein Study 2.0 is one of the most comprehensive assessments of protein powders ever done, analyzing 160 products that represent a large portion of the U.S. market.
How Was the Protein Study Conducted?
Rather than relying on labels, the Clean Label Project purchased protein powders off the shelf and had them tested by independent laboratories using advanced methods such as:
ICP-MS (Inductively Coupled Plasma–Mass Spectroscopy) — to measure heavy metals like lead, cadmium, arsenic, and mercury
LC-MS/MS (Liquid Chromatography–Tandem Mass Spectroscopy) — to detect pesticides and bisphenols (like BPA)
This scientific approach gives a more accurate picture of what’s actually in these products.
Major Findings from the Study:
Heavy Metals Are Common
Nearly half of the tested protein powders exceeded at least one safety benchmark set by federal or state guidelines such as California’s Prop 65 — which is among the strictest standards in the U.S.
Heavy metals of concern included:
Lead
Cadmium
Arsenic
Mercury
These contaminants can occur naturally in soil, but they can also build up in plant-derived ingredients or contaminate products during processing.
Which Protein Powders Had Higher Contaminants?
The study found that contaminant levels tended to vary by protein type:
Plant-Based Proteins
Pea, rice, and soy proteins generally showed higher levels of heavy metals, especially lead and cadmium.
Chocolate-flavored plant powders often had higher cadmium than vanilla flavors.
Animal-Derived Proteins
Whey protein and collagen protein powders typically showed lower levels of heavy metals compared to plant-based options.
Good News on Bisphenols:
Bisphenols like BPA and BPS — chemicals that can leach from plastic packaging — were much less common in this round of testing. Only 3 out of 160 products had detectable levels.
Why This Matters for Your Health
Even small amounts of heavy metals can accumulate in the body over time, especially if you’re consuming protein powders daily. While detecting contaminants isn’t the same as proving harm, many public health agencies note that there’s no known safe level of exposure for certain heavy metals like lead.
Understanding what’s in your supplements can help you make better long-term health decisions.
Hidden Truths About Protein Powders & How to Choose Cleaner Protein Powders
How to Pick Cleaner Protein Powders:
Based on the Clean Label Project data and general best practices in nutrition science, here’s how to choose protein powders that are more likely to be lower in contaminants and safer for regular use:
1. Choose Third-Party Tested Products
Look for protein powders that have been independently verified by labs (e.g., NSF Certified for Sport, Informed Choice, USP Verified). These certifications indicate the product has passed testing for purity and content.
What to look for on the label:
NSF or USP seal
“Third-party tested”
Batch testing QR codes
These markers show transparency and a commitment to quality.
2. Lean Toward Animal-Derived Proteins for Lower Metals
According to the study trends:
Whey protein isolates and concentrates often have lower levels of heavy metals.
Collagen protein also tested cleaner on average.
These types of protein are generally easier for the body to digest and less likely to accumulate metals compared to many plant powders.
💡 Suggested types to consider:
Whey protein isolate (especially unflavored)
Grass-fed whey protein
Collagen peptides
These types tend to be reputable across the industry when sourced well.
3. If You Prefer Plant Proteins… Be Selective
Plant-based powders can absolutely be healthy — just choose more carefully:
Protein sources to prioritize:
Tips for choosing plant proteins with lower contaminants:
Choose single-ingredient clean formulas (no artificial flavors or sweeteners)
Opt for vanilla or unflavored, as chocolate can concentrate metals from cacao
Look for brands that publish full lab testing results
4. Avoid Unnecessary Additives
Fillers, artificial colors, and sugary blends can hide poor quality ingredients. Choose formulas with:
Simple, short ingredient lists
Natural sweeteners (like stevia or minimal sugar)
No proprietary blends (these often hide ingredient amounts)
5. Rotate Your Protein Sources
Even if you choose clean products, rotating between types (e.g., whey one month, collagen the next) can reduce the risk of accumulating trace contaminants from any single source.
Hidden Truths About Protein Powders & How to Choose Cleaner Protein Powders
How to Read Labels Like a Pro:
Here’s what to focus on when comparing products:
✅ Protein Amount Per Serving
Aim for 20–30 grams for workout support and daily protein goals.
✅ Ingredient Transparency
Avoid:
“Proprietary blends”
Unexplained additives
Artificial colors/flavors
✅ Purity Guarantees
Prefer products that provide:
Lab testing certificates
QR codes linked to results
Clear sourcing information (e.g., grass-fed, non-GMO)
Tips to Reduce Overall Exposure to Contaminants:
Protein powders are just one source of potential heavy metals. You can also take broader steps:
Eat a balanced diet with whole foods
Choose organic or sustainably farmed produce when possible
Drink filtered water
Vary your protein sources (meat, dairy, beans, eggs, lentils)
Final Takeaways for Healthy Protein Powder Use
The Protein Study 2.0 highlights an important reality: even products marketed as “healthy” can contain undesirable contaminants. Here’s what to remember:
✔ Almost half of protein powders tested exceeded safety benchmarks for heavy metals.
✔ Plant-based powders often showed higher metals than animal-derived ones.
✔ BPA and similar packaging chemicals are less common now, indicating manufacturing improvements.
✔ Third-party testing and simple formulations help you choose cleaner products.
Choosing a high-quality protein powder doesn’t have to be complicated — but it does require attention to testing, ingredients, and transparency.
Source: https://cleanlabelproject.org/protein-study-2-0/
NB: Affiliate links may be included