Decoding the Grains: What is the healthiest brand of rice to eat?

October 28, 2025 •

4 min read

While the nutritional content can vary significantly between types, studies show that replacing white rice with whole grains like brown rice may lower the risk of developing type 2 diabetes. Finding an answer to "what is the healthiest brand of rice to eat?" means looking beyond the bag and considering variety, processing, and sourcing.

Quick Summary

This article explores the healthiest varieties of rice, highlighting the nutritional advantages of whole grains and detailing important factors like brand certifications, sourcing location, and arsenic levels. It provides recommendations for top brands and offers guidance for choosing the best option to support a healthy diet.

Key Points

Prioritize Whole Grains: For maximum fiber, vitamins, and minerals, choose whole-grain rice like brown, black, or red varieties over refined white rice.
Consider Sourcing for Arsenic: Opt for brown basmati rice from California, India, or Pakistan, as these sources are known to have lower arsenic levels.
Look for Organic Certification: Brands like Lundberg Family Farms and Lotus Foods offer certified organic and non-GMO options, indicating stricter control over agricultural chemicals.
Mitigate Arsenic During Cooking: Reduce potential arsenic exposure by cooking rice in excess water, similar to pasta, and draining the excess water after cooking.
Diversify Your Grains: Vary your grain choices by including other whole grains like quinoa, millet, and farro to ensure a broad spectrum of nutrients and to prevent overconsumption of any single food source.
Choose Brands with Reputable Practices: Brands like Lundberg Family Farms are often recommended due to their transparent and sustainable farming methods.

The Foundation of Healthy Rice: Whole Grains vs. Refined Grains

The fundamental distinction in rice nutrition lies between whole grains and refined grains. White rice is a refined grain, meaning the fibrous bran and nutritious germ have been removed during processing. This leaves only the starchy endosperm, stripping away a significant amount of the fiber, vitamins, minerals, and antioxidants. Whole-grain varieties, which include brown rice, black rice, red rice, and wild rice, retain all three parts of the grain, making them nutritionally superior.

Brown Rice: The most common whole-grain rice, brown rice offers more fiber, magnesium, and B vitamins than its white counterpart. Its fiber content aids in digestion and can help regulate blood sugar levels.
Black Rice (Forbidden Rice): Known for its deep purple-black hue, this rice is a nutritional powerhouse. It is exceptionally rich in anthocyanins, powerful antioxidants that give it its color and have anti-inflammatory properties.
Red Rice: Like black rice, red rice contains beneficial anthocyanins. It is another whole-grain option that provides a good source of fiber, iron, and magnesium.
Wild Rice: Technically a seed of an aquatic grass, wild rice is an excellent whole-grain choice. It boasts a higher protein content than many other rice types and is rich in B vitamins, magnesium, and zinc.

Arsenic and Sourcing: A Critical Factor for Choosing the Healthiest Brand

One of the most important considerations when choosing a rice brand is the potential for arsenic contamination. Arsenic is a toxic heavy metal naturally present in the environment that can accumulate in rice plants. Brown rice tends to have higher arsenic levels than white rice because arsenic concentrates in the outer bran layer. However, this concern can be managed by choosing brands that source their rice from specific regions known for lower contamination and by using proper cooking methods.

Experts suggest that brown basmati rice from California, India, or Pakistan generally has lower levels of arsenic. When selecting a brand, look for transparency in sourcing and consider cooking your rice like pasta by using excess water and draining it afterward to reduce arsenic levels.

Top Brands in the Healthiest Rice Category

While no single brand is universally the "healthiest" for everyone, several companies have established strong reputations for quality, certifications, and sustainable practices. These are excellent starting points for your search:

Lundberg Family Farms: A widely recommended brand known for its commitment to organic, non-GMO, and sustainable farming practices. They offer a variety of whole-grain options, including brown basmati and brown jasmine rice.
Lotus Foods: This brand specializes in nutrient-rich rice, including their Organic Red Rice and Organic Black Rice. They focus on sustainable rice growing methods and supporting small-scale farmers.
Thrive Market: For those seeking organic and black rice options, Thrive Market offers a quality Organic Medium Black Rice that is also non-GMO and gluten-free.
Seeds of Change: While often featuring mixed grains, their Organic Quinoa and Brown Rice blend is certified organic and offers a convenient, fiber-rich option.

Comparison of Rice Varieties

To help you decide what is the healthiest brand of rice to eat for your needs, here is a comparison of some popular healthy varieties based on general nutritional and health characteristics:


Feature	Brown Rice	Black Rice	Wild Rice	Brown Basmati Rice
Best For	Everyday whole grain, higher fiber	High antioxidant content, vibrant color	Highest protein content, rich flavor	Lower arsenic levels, lower glycemic index
Key Nutrients	Fiber, Magnesium, B Vitamins	Anthocyanin Antioxidants	Protein, B Vitamins, Zinc	Fiber, Lower GI
Arsenic Levels	Can be higher than white rice, but depends on source	Generally lower than brown rice	Generally lower than brown rice	Lower levels when from CA, India, or Pakistan
Flavor Profile	Nutty, chewy	Nutty, earthy	Rich, earthy	Nutty, slightly aromatic

Factors to Consider When Choosing the Healthiest Brand

To make the most informed decision about your rice purchase, consider these key factors:

Check the Label for Certifications: Look for certifications like USDA Organic and non-GMO verified. These labels indicate that the rice has been grown and processed without harmful chemicals and genetically modified organisms.
Prioritize Whole-Grain Varieties: Opt for brown, black, red, or wild rice over white rice to maximize fiber, mineral, and antioxidant intake.
Choose Lower-Arsenic Sources: If possible, choose brands that specifically source their rice from regions known for lower arsenic levels, such as brown basmati from California, India, or Pakistan.
Consider Sustainable Practices: Brands that prioritize sustainable and transparent farming practices often provide higher quality products with fewer contaminants. Many of the top brands recommended, like Lundberg Family Farms and Lotus Foods, focus on sustainability.
Read Reviews and Research: Beyond the packaging, research brands' reputations and look for any third-party testing information regarding heavy metals. Organizations like Consumer Reports sometimes provide reports on heavy metal levels in food products.

The Final Word: How to Pick the Best Rice

Ultimately, the healthiest brand of rice depends on a combination of factors, including the type of rice, sourcing, and certifications. A brand committed to producing quality whole-grain rice from low-arsenic regions is an excellent choice for a nutritious diet. Brands like Lundberg Family Farms and Lotus Foods consistently receive high marks for their organic, whole-grain offerings and sustainable practices. However, the best strategy is to vary your whole-grain intake, incorporating different rice types and other grains like quinoa, millet, and farro, to ensure a wide range of nutrients and minimize exposure to potential contaminants. Enjoying a diverse and balanced diet remains the best approach for overall health.

For more in-depth information on managing arsenic levels in your diet, consider consulting resources like Consumer Reports.

Frequently Asked Questions

Brown rice is a whole grain, meaning it retains the bran and germ, which are rich in fiber, antioxidants, vitamins, and minerals. White rice is stripped of these nutritious components during processing.

Yes, brown rice typically has higher levels of arsenic than white rice because arsenic tends to accumulate in the outer bran layer, which is removed to make white rice.

Brown basmati rice from California, India, or Pakistan is generally considered to be lower in arsenic than other rice types. Thai jasmine rice has also been noted for its lower inorganic arsenic content.

To reduce arsenic, cook rice in excess water (a 6:1 or 10:1 ratio of water to rice) and then drain the water, similar to how pasta is cooked.

Organic certification ensures rice is grown without synthetic pesticides, but it does not guarantee lower arsenic levels. The arsenic content depends more on the soil composition where the rice is grown rather than whether it was farmed organically or conventionally.

Both black and red rice are excellent whole-grain choices rich in antioxidants (anthocyanins). Black rice contains exceptionally high levels of these antioxidants, but both offer significant health benefits.

Brands like Lundberg Family Farms and Lotus Foods are often recommended for their organic certifications, commitment to quality, and sustainable farming methods. They offer a range of whole-grain options that are good choices for a healthy diet.