Rice is Nice…but Arsenic?

White rice in a black bowl.

You may well be aware that rice contains arsenic, a naturally occurring element in the earth. It is present in air, water, and soil, and is highly toxic in the inorganic form. Arsenic occurs in groundwater in many countries, including the United States. Thus, exposure can occur through drinking contaminated water and consuming crops irrigated with or prepared with contaminated water. Much of the arsenic in groundwater and soil comes from industrial use. Long-term exposure can cause arsenic poisoning and certain cancers. Children are particularly vulnerable to arsenic’s effects.

Rice isn’t the only food product that contains arsenic, but it is one of the most susceptible. The reason is the way it is grown. Most arsenic-containing pesticides were banned in the 1980s; however, their residues remain in the environment. More importantly, rice is typically grown in flooded fields (think rice paddies), which allow for arsenic to be released from the soil into the water. The arsenic is then absorbed through the plant’s. Rice also absorbs silicon, a nutrient for rice plants, and in so doing, absorbs arsenic, since silicon and arsenic have similar chemical structures.

Terraced rice field showing how it is flooded with water.

This article will address this issue and give you ways to reduce arsenic in your diet by:

which rice you choose, 

which types are lowest in arsenic, 

and which preparation methods decrease the amount of arsenic. 

Much of this information was taken from a recently published article by Consumer Reports (CR) that tested 52 different rice products. They also tested for other metals - cadmium, lead, and mercury. Read on!

There are numerous types of rice products - Arborio, basmati, brown, jasmine, sushi, white, and precooked - as well as prepackaged rice dishes with seasonings. All of these forms were included in the CR testing, including brands from different geographical areas.

In summary, measurable levels were found in all samples, some higher than others. In fact, in close to half of the samples, an adult eating just one serving a week would have significant health risks from arsenic. There was a wide range of levels among different brands, allowing for better choices. 

The Federal Department of Agriculture (FDA) does not have arsenic limits for rice, only for infant rice cereals. Several products tested exceeded the limit set for infant cereals, which is 100 parts per billion (ppb). This limit is important for children who eat rice. 

The Breakdown

The forms of rice with the lowest arsenic levels per serving were basmati and sushi. Arborio and jasmine also had levels under the 100 ppb.

Unfortunately, brown rice varieties consistently had the highest levels among all the rice tested. I didn’t like discovering this since brown rice is less processed than white rice and has more fiber. Arsenic is present throughout the rice grain but concentrates in the outer bran layer, which is retained in brown rice. White rice has the outer bran layers removed. Parboiled rice was also higher than white rice, but lower than brown rice. 

The study results showed that on average, brown rice tested at 113 ppb while white rice averaged 72 ppb.

In Summary

Arsenic levels in various forms of rice listed from lowest to highest:

Basmati

Sushi

Arborio

Jasmine

White

Parboiled

Brown (brown basmati rice levels were lower than brown rice)

A diverse assortment of rice varieties, including brown, white, jasmine, and black rice, displayed on a wooden platter.

They reported that overall, rice tested low for cadmium, lead, and mercury except for the rice mixes (with seasonings), which tested higher for lead. Lead can be present in spices and was found in the spice packets, not the rice.

Location, location, location…

Where the rice is grown also matters. A 2025 study found the lowest arsenic levels were from rice grown in California, India, and Thailand, while the highest levels were in rice from the South Central US (Arkansas, Louisiana, Mississippi, and Texas).

Cooking Method Matters

Preparation methods can reduce arsenic levels in all rice.

These steps include:

1. Soak and agitate the rice in a bowl of water for 5 minutes, then drain the water and cook the rice in fresh water.

2. Soak the rice in water for 30 minutes, drain, then cook in fresh water.

3. Add the rice to boiling water, cook for 5 minutes, then drain and cook for the remaining time in fresh water.

More Steps to Consider

1. If using prepackaged rice dishes with seasoning packets, either use your own seasonings or use half the packet. This will reduce both lead and sodium intake since these packets are high in salt. 

2. Limit rice consumption per week, especially for children. For lower arsenic rice varieties, no more than 2-3 times weekly for children, and choose rice with the lowest arsenic levels.

3. Choose alternate grains such as barley, bulgur, buckwheat, couscous, farro, millet, oats, polenta, sorghum, and quinoa. These have far lower levels of arsenic than basmati and sushi rice.

4. For infants, choose cereals other than rice such as oatmeal, buckwheat, and barley. These can be rotated with rice cereal to limit rice consumption.

For more information including all the brands tested and their arsenic levels see:

https://www.consumerreports.org/health/food-contaminants/arsenic-in-rice-reducing-risk-a8972350937/ 

You don’t have to give up rice, but choose wisely and limit your weekly servings.