Does Washing White Rice Remove Arsenic Effectively?

December 3, 2025 •

3 min read

According to the Food and Drug Administration (FDA), simply rinsing rice before cooking has only a minimal effect on its overall arsenic content. Given that rice can absorb significant levels of arsenic from its growing environment, many home cooks wonder: does washing white rice remove arsenic, and if not, what can we do to minimize our risk?

Quick Summary

Washing white rice removes only a small, often negligible, amount of arsenic. More effective methods involve cooking rice in a high volume of water and draining the excess, or using the parboiling with absorption (PBA) technique. While washing can remove surface-level contaminants, it is not the most significant step for reducing inorganic arsenic.

Key Points

Limited Arsenic Removal: Washing white rice only removes a minimal amount of arsenic, as most is absorbed into the grain during growth, not just on the surface.
Significant Arsenic Reduction: Highly effective methods involve cooking rice in a large volume of water (6:1 water-to-rice ratio) and draining the excess, or using the parboiling with absorption (PBA) technique.
Nutrient Trade-Off: While effective at removing arsenic, the high-volume cooking method can also wash away significant amounts of important water-soluble nutrients from enriched rice.
The PBA Method is a Compromise: The parboiling with absorption method offers a balance by effectively reducing arsenic while retaining more essential nutrients than other excess water cooking methods.
Diversify Your Grains: Reducing overall arsenic exposure can be best achieved by varying your diet with other low-arsenic grains, such as quinoa, barley, and millet.
Brown vs. White Rice: White rice generally contains less arsenic than brown rice because the polishing process removes the outer bran layer, where much of the arsenic accumulates, though this also removes nutrients.

The Problem with Arsenic in Rice

Rice is particularly prone to accumulating arsenic from contaminated soil and irrigation water, especially inorganic arsenic, which is the more toxic form. This happens because rice is a water-loving crop, often grown in flooded paddy fields. Inorganic arsenic exposure is a significant health concern linked to various serious health issues, including different cancers, skin lesions, cardiovascular disease, and type 2 diabetes. For this reason, minimizing exposure is a key health goal for frequent rice consumers.

Why Simple Rinsing is Ineffective

Washing rice primarily removes excess starch, which can be beneficial for achieving a fluffier texture and preventing clumping. However, it is a largely inefficient method for significant arsenic removal for several reasons. Arsenic is absorbed throughout the grain, not just on the surface, making rinsing ineffective for substantial removal. Studies indicate that rinsing typically removes only 10% to 30% of total arsenic, which is insufficient to significantly lower health risks. A major drawback is the loss of water-soluble nutrients, with some studies showing losses of 50% to 70% of vitamins like iron, folate, niacin, and thiamine from enriched rice.

Superior Cooking Methods for Arsenic Reduction

More impactful reduction in inorganic arsenic requires cooking techniques that use a high water-to-rice ratio and discard the excess water.

The "Pasta Method" (High-Volume Cooking)

This effective method involves cooking rice in a large amount of water, then draining the excess.

Use a high water-to-rice ratio, such as 6 to 10 parts water to 1 part rice.
Boil water, add rice, and cook until tender.
Drain excess water.
This method can reduce inorganic arsenic by 40% to 60%.

The Parboiling with Absorption (PBA) Method

Developed at the University of Sheffield, this method effectively removes arsenic while retaining more nutrients.

Step 1: Parboil. Add rice to boiling water (around a 4:1 ratio) and parboil for five minutes.
Step 2: Drain and Refresh. Drain the water entirely to remove significant inorganic arsenic.
Step 3: Cook with Absorption. Add fresh water (using a 2:1 ratio) and cook on low heat until absorbed.
The PBA method can remove over 50% of arsenic from brown rice and up to 73% from white rice.

Comparison of Rice Preparation Methods for Arsenic Reduction


Method	Arsenic Reduction Effectiveness	Nutrient Retention	Ease of Execution	Best For...
Simple Rinsing	Minimal (10-30%)	Low (washes away water-soluble vitamins)	Very Easy	Improving texture, not for significant arsenic removal.
High-Volume Cooking	High (40-60%)	Very Low (removes most water-soluble nutrients)	Easy	Prioritizing maximum arsenic removal over nutrient content.
Parboiling with Absorption (PBA)	Very High (50-73%)	High (retains more nutrients than high-volume cooking)	Medium	Maximizing arsenic removal while preserving nutrients.

Conclusion

While washing white rice removes a minimal amount of arsenic, it is not an effective strategy for significant reduction. For those concerned about arsenic, especially frequent consumers or vulnerable groups, adopting a more robust cooking method is crucial. Cooking rice using the "pasta method" with excess water and draining, or the superior parboiling with absorption (PBA) method, offers a far more substantial reduction in inorganic arsenic. These methods empower consumers to manage dietary intake and mitigate potential health risks from chronic arsenic exposure. Varying your diet with other grains can also help minimize intake.

Frequently Asked Questions

The most effective method is the 'pasta method,' where you cook rice in a large volume of water (6:1 ratio) and drain the excess. The parboiling with absorption (PBA) method is also highly effective at removing arsenic while preserving more nutrients.

Yes, white rice generally has lower arsenic levels than brown rice. The milling process that removes the bran layer to create white rice also removes much of the arsenic, as arsenic is concentrated in the bran.

Simple washing removes only a minimal amount of arsenic, typically ranging from 10% to 30%, which is not a substantial reduction for long-term health benefits.

Yes, extensive washing, especially of enriched rice, can significantly wash away water-soluble vitamins like folate, thiamine, and niacin.

Yes. According to sites at Dartmouth, white basmati rice from California, India, and Pakistan, along with sushi rice, tend to have lower arsenic levels than other varieties.

No, it is not necessary to eliminate rice entirely. The key is to manage your intake and exposure. Use more effective cooking methods like the PBA technique and incorporate a variety of other grains into your diet.

Rice plants absorb arsenic from the soil and water where they are grown. Because rice is often grown in flooded paddy fields, it is more susceptible to absorbing arsenic compared to other crops.