Do All Types of Rice Have Arsenic? The Truth About Rice Contamination

December 17, 2025 •

3 min read

Recent research found measurable levels of arsenic in nearly 100% of rice samples tested across the United States, confirming that the potential for contamination exists universally. Therefore, the critical question is not whether all types of rice have arsenic, but rather which ones have less and how to minimize exposure effectively.

Quick Summary

This guide explains why rice accumulates arsenic, compares levels in different rice varieties and origins, and provides simple cooking and selection tips to reduce contamination risks.

Key Points

All rice has arsenic: Trace amounts of arsenic are present in virtually all rice, with levels varying significantly.
Brown rice has higher arsenic: Arsenic accumulates in the outer bran layer, so brown rice contains more arsenic than white rice.
Origin matters: Rice from different regions has different arsenic levels; California rice and white basmati from India/Pakistan tend to have lower levels.
Organic is not arsenic-free: Organic farming doesn't prevent arsenic absorption from soil and water.
Cooking method can reduce arsenic: Cooking with a high water-to-rice ratio and draining can significantly reduce arsenic.
Vary your grains: Eating a variety of grains helps limit overall dietary arsenic exposure.

Why Is Arsenic Present in Rice?

Arsenic is a naturally occurring element widely found in soil and water. Rice plants are particularly effective at absorbing arsenic from their environment, especially when grown in flooded fields. Flooding creates anaerobic conditions that make soil arsenic more available to the plant. Unlike many other grains, rice absorbs significantly more arsenic. Industrial pollution and historical pesticide use have also contributed to elevated levels in certain farming areas.

The Difference Between Brown and White Rice

The type of rice you choose impacts its arsenic content. Brown rice includes the bran layer, which is nutritious but also where arsenic tends to accumulate. White rice undergoes milling, which removes the bran and reduces arsenic levels. While brown rice has higher inorganic arsenic concentrations, it also retains more fiber and nutrients than white rice. For most adults, the arsenic in brown rice is not a major concern, but it is for infants and toddlers who consume more rice relative to their size.

How Growing Region Influences Arsenic Levels

The geographic origin of rice is a significant factor in its arsenic content due to varying levels in soil and water globally.

Lower Arsenic Regions

California-grown rice, including sushi varieties, often has lower arsenic levels.
White basmati rice from India and Pakistan is known for its low inorganic arsenic content.
Thai jasmine rice also tends to have lower levels.

Higher Arsenic Regions

Rice from the South-Central U.S. (Arkansas, Louisiana, Texas) has historically shown higher arsenic concentrations.
Arborio rice from Italy can also have elevated levels.
Other areas with contaminated water or historical pesticide use, like parts of Bangladesh and India, may also produce rice with higher arsenic if local water is used for irrigation.

Does “Organic” Rice Mean Less Arsenic?

Organic rice does not necessarily contain less arsenic than conventionally grown rice. Since arsenic is a natural mineral absorbed from the environment, farming methods do not prevent its uptake. Focusing on rice variety and origin is more effective for managing arsenic exposure than choosing organic.

Table: Arsenic Levels by Rice Type and Origin


Rice Type (uncooked)	Typical Inorganic Arsenic Levels	Key Characteristics
Brown Rice (U.S., esp. South-Central)	Higher	Contains bran layer where arsenic concentrates. Also higher in fiber and nutrients.
White Rice (U.S., esp. South-Central)	Lower	Bran layer removed via milling. Lower arsenic but also fewer nutrients.
White Basmati (India/Pakistan/California)	Lower	Historically low levels compared to other varieties.
Sushi Rice (California)	Lower	Medium-grain rice often grown with practices that limit arsenic.
Jasmine Rice (Thailand)	Lower	Aromatic long-grain rice with lower typical arsenic levels.
Arborio Rice (Italy)	Higher	Short-grain rice used for risotto, can contain higher levels.
Instant/Parboiled Rice	Can vary; sometimes higher	Pre-cooked varieties can sometimes contain higher levels depending on processing.

How to Reduce Arsenic in Rice When Cooking

You can reduce arsenic in rice through simple cooking techniques.

Rinse rice thoroughly with fresh water before cooking.
Cook rice using a high water-to-rice ratio (6 to 10 parts water to 1 part rice), then drain the excess water. This method can reduce inorganic arsenic by 40–60%.
Soaking rice overnight and discarding the water before cooking can also help.
Use low-arsenic water for cooking, such as filtered water if your tap water is high in arsenic.

Diversifying Your Diet: Alternatives to Rice

Incorporating other grains into your diet is an effective way to lower overall arsenic exposure, especially for young children.

Alternatives to rice include:

Quinoa
Barley
Farro
Bulgur
Millet
Amaranth
Cauliflower or Broccoli Rice

Conclusion

Yes, all types of rice contain some level of naturally occurring arsenic. However, the concentration varies based on type and origin; brown rice generally has more arsenic than white rice due to accumulation in the bran. Choosing rice from lower-arsenic regions (like California, India/Pakistan basmati, or Thai jasmine) and using cooking methods like rinsing and cooking with excess water can help reduce exposure. Diversifying your diet with other grains is also a good strategy to minimize reliance on rice and lower overall arsenic intake. For more information on arsenic, see the {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/arsenic}.

Frequently Asked Questions

White rice generally has lower levels of inorganic arsenic than brown rice because the polishing process removes the outer bran layer where arsenic accumulates. Specific varieties like white basmati from India, Pakistan, or California, and U.S.-grown sushi rice are often noted for their lower arsenic content.

No, organic rice is not guaranteed to be lower in arsenic. Arsenic is a naturally occurring element in soil and groundwater, and rice plants absorb it regardless of whether they are grown conventionally or organically.

Cooking rice with a high water-to-rice ratio, similar to cooking pasta, is one of the most effective methods. Use a ratio of 6 to 10 parts water to 1 part rice, cook until tender, and then drain the excess water. This can reduce inorganic arsenic by 40-60%.

Rice plants are especially good at absorbing arsenic from the environment because they are often grown in flooded fields. The anaerobic conditions in paddy soils increase the bioavailability of arsenic, which the plant then readily absorbs.

Yes. Infants and toddlers are more vulnerable because they consume more food relative to their body weight, and their developing organs are more sensitive to the effects of arsenic. Health experts recommend limiting rice-based products, especially cereals and rice milk, for young children.

For most healthy adults, consuming rice in moderation is not a major concern. The key is to eat a balanced and varied diet that includes other grains. For those with high rice consumption or concerns, choosing lower-arsenic varieties and using effective cooking methods is recommended.

Excellent grain-based alternatives include quinoa, barley, millet, farro, and bulgur. For low-carb options, consider riced cauliflower or broccoli. Rotating these options with rice can help lower overall arsenic exposure.