Does rinsing rice remove arsenic? A guide to minimizing risk and preserving nutrients

October 2, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), rinsing rice before cooking has only a minimal effect on the cooked grain's arsenic content. While rinsing can wash away surface starches and some debris, it is not the most effective strategy for significantly reducing the inorganic arsenic that the rice absorbs from the soil.

Quick Summary

This article explores the effectiveness of rinsing rice for removing arsenic, contrasting it with more proven cooking methods. It examines how rice variety and preparation techniques impact arsenic levels, discusses the nutritional trade-offs, and provides practical steps for consumers to minimize their dietary exposure to this heavy metal.

Key Points

Rinsing has minimal effect: Washing rice primarily removes surface starches and is ineffective at significantly reducing the inorganic arsenic absorbed into the grain from the soil.
Boiling like pasta is more effective: Cooking rice in a large amount of excess water (6-10 parts water to 1 part rice) and then draining it can remove 40-60% of the inorganic arsenic.
Parboiling and absorption is highly effective: The PBA method, which involves parboiling, draining, and then cooking with fresh water, can remove up to 73% of inorganic arsenic from white rice while preserving more nutrients than the pasta method.
Brown rice typically has higher arsenic: The bran and germ of brown rice, which contain many nutrients, also concentrate higher levels of inorganic arsenic than the polished endosperm of white rice.
Origin matters: Arsenic levels in rice vary significantly by region. Rice grown in California or basmati rice from India and Pakistan often contains lower levels than rice grown in the southeastern United States.
Diversify your grains: The best way to reduce exposure is to eat a variety of grains like quinoa, barley, and millet, which don't absorb arsenic as readily as rice.

Understanding Arsenic in Rice

Arsenic is a naturally occurring element present in soil, water, and air. Rice is particularly prone to absorbing more arsenic from its environment than other grains because it is often grown in flooded fields, which facilitates the uptake of the more toxic inorganic form. Chronic, long-term exposure to inorganic arsenic can lead to a variety of adverse health effects, including a heightened risk of certain cancers, skin lesions, and cardiovascular disease. For vulnerable populations like infants and young children, whose developing bodies are more sensitive, mitigating arsenic exposure is especially important.

The Limitations of Rinsing Rice

While a common practice for improving the texture of rice, rinsing is largely ineffective at removing a substantial amount of inorganic arsenic. Several studies have shown that rinsing with cold water removes a relatively small percentage of arsenic, with one study indicating a reduction of only 10%. The reason for this limited effect is that the inorganic arsenic is absorbed deep into the grain during growth, not merely coating its surface. Rinsing primarily washes away surface-level starches and debris, which improves the final texture of the rice but doesn't address the primary health concern regarding arsenic. For polished or parboiled rice, rinsing also unfortunately washes away added water-soluble nutrients like B vitamins and iron.

More Effective Cooking Methods for Arsenic Reduction

For those concerned about arsenic, modifying your cooking technique is a far more impactful strategy than simply rinsing. Two of the most effective methods involve using a higher volume of water during the cooking process.

The 'Pasta Method'

This technique involves cooking rice in a large pot of water, similar to how one would cook pasta. A common ratio is six to ten parts water to one part rice. Once the rice is cooked, the excess water is drained off, which effectively removes a significant portion of the inorganic arsenic that has leached out of the grains. Some studies show this can reduce arsenic content by 40-60%, depending on the rice type. The downside is that some water-soluble nutrients are also lost in the process.

The 'Parboiling and Absorption' (PBA) Method

A study from the University of Sheffield found a technique that maximizes arsenic removal while minimizing nutrient loss. This method, known as Parboiling and Absorption (PBA), involves these steps:

Bring a pot of water to a boil.
Add your rice and parboil for five minutes.
Discard the water, which contains a significant amount of the leached arsenic.
Add fresh, clean water (using a measured absorption ratio like 2:1 or 2.5:1) and cook the rice until the water is absorbed, as you normally would.

This two-step process has been shown to be highly effective, removing 54% of inorganic arsenic from brown rice and 73% from white rice, all while better preserving essential nutrients like zinc.

Comparison of Rice Types and Cooking Methods

Here is a comparison of how different rice types and cooking methods affect arsenic levels and nutritional content.


Feature	White Rice	Brown Rice	'Pasta' Method	PBA Method
Arsenic Level (Raw)	Lower inorganic arsenic	Higher inorganic arsenic	Lowered by cooking	Significantly lowered
Nutritional Content	Lower fiber, vitamins, and minerals	Higher fiber, vitamins, and minerals	Significant loss of water-soluble nutrients	Better retention of nutrients compared to 'Pasta' method
Effectiveness at Arsenic Removal	Rinsing minimally effective	Rinsing minimally effective	High effectiveness (40-60% reduction)	Very high effectiveness (up to 73% for white)
Texture	Fluffy, less sticky after rinsing	Nutty, chewy	Can be altered; may require trial and error	Often results in desirable texture

Further Strategies for Reducing Arsenic Exposure

Beyond cooking techniques, other strategies can help minimize your risk. Variety is key to mitigating exposure to any single contaminant, so consider diversifying your diet with other nutritious grains such as quinoa, barley, farro, and bulgur, which absorb much less arsenic. The geographical origin of rice also plays a role in its arsenic concentration; rice from California and certain regions of India and Pakistan (like basmati) generally have lower arsenic levels. Conversely, rice from the southeastern U.S. can have higher concentrations due to regional soil composition.

When purchasing rice, checking the label for origin can be helpful. Remember that 'organic' certification does not guarantee lower arsenic levels, as the element is naturally occurring in the soil. For infants and toddlers, special care should be taken, as they consume more food relative to their body weight. The FDA and other health agencies recommend offering a varied diet that includes a mix of fortified cereals, not just rice-based options, and to avoid rice milk for young children.

For more detailed information on contaminants in food, consult the Food and Drug Administration (FDA) website.

Conclusion: Making Informed Choices

While the simple act of rinsing rice is a standard culinary practice for improving texture, it is a poor defense against inorganic arsenic. Consumers concerned about this heavy metal are better served by adopting more effective cooking methods like the 'pasta' or Parboiling and Absorption (PBA) methods. Additionally, diversifying your grain intake and being mindful of the rice's origin can further reduce exposure. The most effective approach to nutrition and food safety is to employ a variety of preparation techniques and consume a well-balanced diet, which helps minimize risk without sacrificing the benefits of this global staple.

Frequently Asked Questions

Inorganic arsenic is the more toxic form of arsenic found in soil and water. It is absorbed by rice and can accumulate in the grains, posing a health risk with long-term exposure.

Brown rice typically contains higher levels of arsenic than white rice. This is because the outer layers of the grain, where arsenic tends to concentrate, are removed during the milling process to produce white rice.

Traditional absorption cooking in a rice cooker is not the most effective method for reducing arsenic. The best approach is to boil the rice separately with excess water and drain before adding it to the cooker for absorption, or use the Parboiling and Absorption (PBA) method.

No, buying organic rice does not guarantee lower arsenic levels. Arsenic is a naturally occurring element in the soil, and organic growing methods do not prevent the rice plant from absorbing it.

To minimize arsenic, consider buying basmati rice from India or Pakistan, or sushi rice grown in California. These regions are generally known for having lower arsenic levels in their rice.

Cooking rice with excess water and draining it can wash away some water-soluble nutrients, like certain B vitamins and iron, especially from enriched white and parboiled rice. The Parboiling and Absorption (PBA) method can minimize this nutrient loss.

Long-term exposure to inorganic arsenic, primarily through food and water, is linked to a higher risk of several serious health conditions, including skin lesions, bladder and lung cancers, and cardiovascular disease.