There's Arsenic in Your Rice—Here's How to Reduce Your Exposure

It's a fact: there's arsenic in your rice. Rice has long been cited as one of the top sources of arsenic, but the good news is you don't need to stop eating rice altogether. As rice and nutrition experts explain, some types may pose more concerns than others and certain ways of cooking reduce your exposure.

Arsenic in Rice

Rice isn't the only food on your plate impacted by arsenic, and it also contains trace amounts of the heavy metals cadmium, lead, and mercury. "Arsenic is a naturally occurring element found in the soil, air, and water," says Michael Klein, vice president, communications and strategic development, USA Rice. "It can be found in just about every crop grown in the ground."

Organic vs. Inorganic Arsenic

Typically, rice absorbs mostly inorganic arsenic in both water and soil, versus naturally occurring arsenic, says Laura Bishop-Simo, RD, LD. Inorganic arsenic, a chemical term unrelated to farming practices, is more toxic and linked to skin, bladder, and lung cancers, and cardiovascular disease. Arsenic absorption increases when rice paddies are flooded—a standard irrigation practice to control weeds. Climate change may contribute to arsenic concentrations in soil.

"While there is no level of arsenic exposure deemed 'safe,' by the scientific community, it is worth noting that according to a study conducted by the World Health Organization, and the Food and Agricultural Organization of the United Nations, rice grown in the United States has the lowest levels of inorganic arsenic of all countries tested, including China, India, Japan, the EU, Mercosur countries, and others," Klein says.

Arsenic Levels in Rice Types

Brown rice, black rice, and red rice have greater levels of arsenic and inorganic arsenic concentration than white rice because the arsenic is mostly stored in the bran and germ of the rice grain.

The choice may come down to nutritional priorities. "Nutrition research has indicated that the health benefits of consuming whole grains, such as brown rice, likely outweigh the risk associated with arsenic exposure in food," Klein says.

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Arsenic Safety Standards

A 2025 report by the advocacy group Healthy Babies Bright Futures (HBBF,) based on testing of 145 rice samples purchased nationwide, and former studies, found that brown rice, arborio rice from Italy, and white rice grown in the Southeast U.S. had elevated levels of arsenic and other heavy metals, while California-grown sushi, jasmine and other white rice, and Thai jasmine were lower in total heavy metals.

Klein emphasizes that environmental rigor and food safety standards are, however, taken far more seriously in the U.S. than in countries like India, Thailand, Vietnam, or China.

The FDA has been testing for arsenic in foods since 1964, and rice specifically, since 1991, Klein says. The arsenic levels in food are measured in parts per billion (ppb). "In 2020, the FDA set an action level of 100 parts per billion for inorganic arsenic in infant rice cereal, and the WHO and FAO-UN have set limits of 200 ppb for white rice and 350 ppb for brown rice," he says. The U.S. rice industry remains below these levels.

How to Cook Rice to Reduce Arsenic

The two methods outlined below can help lower the arsenic content in rice.

Pasta-Style

"Arsenic can be reduced by rinsing your rice with water and cooking with a higher water-to-rice ratio, then draining the water once the rice is finished cooking," Bishop-Simo says. An FDA study found that cooking it in excess water reduced the average inorganic arsenic by 40 to 60 percent, depending on the type of rice.

However, this method also reduces iron, folate, thiamin, and niacin by 50 to 70 percent from enriched polished and parboiled rice, though less so for brown rice.

Parboiling

Studies have found that parboiling, which entails boiling rice with water for five minutes, draining it, adding fresh water, and cooking at a low temperature, removes 54 to 73 percent of inorganic arsenic from rice.

Health Effects of Arsenic

The body's natural system flushes out impurities and contaminants from the environment, excreting them through urine or sweat. Heavy metal accumulation over time, however, can block your body's detoxification.

Klein notes that the FDA has not advised Americans to avoid rice, but rather to vary food, grain, and nutrient intake as a matter of best nutrition practice. Quinoa, barley, and couscous have lower levels of arsenic and heavy metals.