Heavy Metals and Contaminants in Foods: Rice, Fish, Cocoa and Baby Foods
What FDA, EPA and WHO statements say about mercury in fish, arsenic in rice, lead and cadmium in cocoa and baby foods, and what readers can do without cutting out nutritious foods.
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This page reports what regulators say. It does not rank products or name brands, and it does not give a "safe amount" of any food for you or your child. A pediatrician or doctor can advise on your own situation.
Fish and mercury
MedlinePlus says mercury in air settles into water and builds up in fish and shellfish, that the nervous system is sensitive to all forms of mercury, and that pregnant women can pass mercury to their babies. [4] The FDA and EPA advice for people who might become or are pregnant or breastfeeding, and for children, sorts fish into Best Choices, Good Choices and Choices to Avoid by mercury level. [5] The Choices to Avoid, listed as highest in mercury, are king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna. [5]The same advice stresses the other side: it says fish provide nutrients that support a child's brain development, and that many fish are both nutritious and lower in mercury. [5] It also advises checking local advisories for fish caught by family or friends. [5] Our fuller page on fish and mercury covers the full chart. Fish oil supplements are a different product; see Vitamins & Supplements.
Arsenic in rice and rice products
The FDA says rice tends to absorb arsenic more readily than other crops, but that consumers can eat rice as part of a well-balanced diet, and that rice cereal should not be a baby's only grain source. [6] The FDA says the most common source of high levels of inorganic arsenic is contaminated drinking water, so people on private wells should check state testing guidance. [2]| Question | What the source found | Source |
|---|---|---|
| Is inorganic arsenic more harmful than organic? | Research indicates inorganic arsenic is more dangerous | FDA [2] |
| What effects are linked to high exposure in early brain development? | Learning disabilities, behavior difficulties, lowered IQ | FDA [2] |
| Does cooking method change arsenic? | FDA research found cooking rice in excess water reduced inorganic arsenic by 40 to 60 percent, but also lowered added nutrients by 50 to 70 percent | FDA [6] |
| Does rinsing help? | FDA research shows rinsing has minimal effect | FDA [6] |
The UK NHS adds that children under 5 should not have rice drinks as a replacement for milk because they may contain too much arsenic. It says rice can still be eaten. [7]
Lead and cadmium: baby foods and cocoa
The FDA says there is no known safe level of exposure to lead. [3] In January 2025 it issued final guidance on action levels for lead in processed foods for babies and young children under two: 10 parts per billion for fruits, vegetables (excluding single-ingredient root vegetables), mixtures, yogurts, custards and single-ingredient meats, and 20 ppb for single-ingredient root vegetables and for dry infant cereals. [8] The FDA says these action levels are not meant to direct consumers' food choices, and it recommends a varied, nutrient-dense diet. [8] Its Closer to Zero program aims to lower arsenic, lead, cadmium and mercury in foods for babies over time. [9]For chocolate and cocoa, the FDA page says cadmium levels depend on growing area and cocoa-solids percentage. It reports the World Health Organization's 2021 conclusion that cocoa products' contribution to dietary cadmium exposure was minor (0.1 to 9.4 percent) in national studies. [10] Proper evidence not found, in the pages we read, for a statement about lead in chocolate or a recommended chocolate amount. For the food itself, see dark chocolate and cocoa.
What the agencies suggest readers can do
- Offer variety: the FDA says feeding many different age-appropriate foods makes repeat exposure to the same contaminant from the same food less likely. [1]
- Include iron- and zinc-rich foods: the FDA says these nutrients can help prevent the harmful effects of arsenic, lead, cadmium and mercury. [1]
- Check well water for arsenic, using your state's program. [6]
- Ask a pediatrician about your child's diet if you are worried, and see food safety and individual considerations.
Frequently asked questions
Does a lab result showing a heavy metal mean I must stop eating that food?
The FDA says test results that detect a contaminant do not necessarily mean the food should be avoided. [2]
Which fish are highest in mercury?
The FDA and EPA list king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna as highest in mercury. [5]
Is rice safe for babies?
The FDA says infants can have rice cereal as part of a varied diet but it should not be the only source of grain. [6]
Is dark chocolate a major source of cadmium?
The FDA reports that experts have found chocolate to be a minor source of cadmium internationally, citing WHO's 2021 conclusion. [10]
Who is most affected by heavy metals in food?
The FDA says the very young are most vulnerable, and that high exposure to lead during brain development can lead to learning and behavior problems. [3]
References
- U.S. Food and Drug Administration, Help Protect Children from Environmental Contaminants: Healthy Food Choices for Your Baby Aged 6-12 Months, content current as of 1/24/2023: U.S. Food and Drug Administration page. Read 2026-10-23.
- U.S. Food and Drug Administration, Arsenic in Food: U.S. Food and Drug Administration page. Read 2026-10-23.
- U.S. Food and Drug Administration, Lead in Food and Foodwares: U.S. Food and Drug Administration page. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine), Mercury: MedlinePlus (US National Library of Medicine) page. Read 2026-10-23.
- U.S. Food and Drug Administration and EPA, Advice about Eating Fish, content current as of 3/5/2024: U.S. Food and Drug Administration and EPA page. Read 2026-10-23.
- U.S. Food and Drug Administration, What You Can Do to Limit Exposure to Arsenic, content current as of 4/27/2022: U.S. Food and Drug Administration page. Read 2026-10-23.
- NHS (England), Foods to avoid giving babies and young children, page last reviewed 18 February 2026: NHS (England) page. Read 2026-10-23.
- U.S. Food and Drug Administration, Guidance for Industry: Action Levels for Lead in Processed Food Intended for Babies and Young Children: U.S. Food and Drug Administration page. Read 2026-10-23.
- U.S. Food and Drug Administration, Closer to Zero: Reducing Childhood Exposure to Heavy Metals from Foods: U.S. Food and Drug Administration page. Read 2026-10-23.
- U.S. Food and Drug Administration, Cadmium in Food and Foodwares: U.S. Food and Drug Administration page. Read 2026-10-23.