Is brown rice safe to eat arsenic? Understanding the risks and how to reduce them

December 25, 2025 •

4 min read

According to a recent Michigan State University study, brown rice contains higher levels of arsenic than white rice, a finding that raises understandable questions about its safety, especially for frequent consumers. This guide explores the factors behind arsenic contamination in brown rice and provides actionable steps to minimize health risks without giving up this nutritious grain.

Quick Summary

Brown rice retains more arsenic in its bran layer than white rice. While not a major health concern for most adults consuming it in moderation, vulnerable populations should take extra precautions. The risk from inorganic arsenic can be mitigated through specific cooking methods and by selecting certain rice varieties.

Key Points

Higher Arsenic in Brown Rice: Brown rice contains higher arsenic levels, especially inorganic arsenic, than white rice because the heavy metal accumulates in the bran layer, which is removed to produce white rice.
Risk Varies by Population: While moderate consumption poses minimal risk for most healthy adults, infants and young children are more vulnerable to arsenic's effects due to their smaller size and high relative rice intake.
Source of Contamination: Arsenic is naturally present in soil and water, and rice plants are particularly efficient at absorbing it, especially when grown in flooded paddy fields.
Effective Cooking Methods: Rinsing rice and cooking it like pasta (using a high water-to-rice ratio and draining the excess water) can reduce arsenic content by 40-60%.
Strategic Rice Selection: Choosing rice varieties like Basmati or Jasmine from certain regions (e.g., California, India, Pakistan) can help reduce arsenic exposure.
Prioritize Dietary Variety: To minimize arsenic exposure, diversify your diet with other grains like quinoa, millet, and barley rather than relying heavily on rice.

Why Does Brown Rice Contain More Arsenic?

Brown rice is a whole grain, consisting of the bran, germ, and endosperm. This minimal processing is what gives it a higher fiber and nutrient content than white rice, but it is also the reason for its higher arsenic levels. Arsenic naturally accumulates in the rice grain's outer bran layer, which is removed during the milling process that produces white rice. A recent study found that brown rice contains 24% more total arsenic and 40% more of the more toxic inorganic arsenic than white rice.

The Source of Arsenic

Arsenic is a naturally occurring metalloid found in water, soil, and rocks. It enters the environment through both natural and human-induced processes. Human activities like industrial pollution and past agricultural use of arsenic-based pesticides have led to higher concentrations in some areas. Rice plants are particularly effective at absorbing arsenic from the soil and water, absorbing up to 10 times more than other grain crops. This is largely due to the common practice of growing rice in flooded paddy fields, which increases the bioavailability of arsenic for the plant.

The Difference Between Brown and White Rice

The primary difference is processing. White rice is polished to remove the bran and germ, which also strips away much of the fiber and other nutrients, but crucially, it removes most of the arsenic. Brown rice retains these layers, making it a more nutritious whole grain but also holding onto the heavy metals stored in the bran.

Health Risks Associated with Arsenic

Long-term exposure to high levels of inorganic arsenic is linked to various chronic diseases. The World Health Organization classifies inorganic arsenic as a known human carcinogen.

The Danger of Inorganic Arsenic

Inorganic arsenic is the more toxic form and is associated with several adverse health effects when ingested over long periods, even in small doses. These include an increased risk of cancers of the skin, bladder, and lungs, cardiovascular disease, and Type 2 diabetes. It's difficult to quantify the risk from rice alone, as exposure comes from multiple sources, but it remains a notable contributor to overall dietary arsenic intake.

Vulnerable Populations

Certain groups are more susceptible to the adverse effects of arsenic due to their physiology or dietary patterns:

Infants and Young Children: Their smaller body weight means they receive a higher dose of arsenic relative to their size. They also frequently consume rice-based products, like rice cereal and puffs, which can be high in arsenic. Early life exposure has been linked to developmental issues.
Pregnant Women: Arsenic can cross the placenta, potentially impacting fetal development.
Individuals on Gluten-Free Diets: People who rely heavily on rice and rice-based products (like rice flour, rice pasta, and rice milk) as a gluten-free alternative may have higher intake.

Simple Methods to Reduce Arsenic in Rice

For those who enjoy brown rice, simple adjustments to cooking habits can significantly reduce arsenic content, with one study showing potential reductions of 40% to 60%.

Cooking Techniques

Wash Thoroughly: Rinsing rice multiple times with clean water can remove some surface-level arsenic.
Cook Like Pasta: Cook rice in a large volume of water (a ratio of 6 to 10 parts water to 1 part rice) and drain the excess water after cooking, much like you would pasta. While this is effective, it may also reduce the concentration of some beneficial nutrients.
Soak Overnight: Soaking the rice overnight before cooking and draining the water can further reduce arsenic levels, especially when combined with cooking in excess water.

Choosing Safer Rice Varieties

Arsenic levels vary significantly by the variety of rice and where it was grown.

Lower Arsenic: Basmati rice (especially from California, India, or Pakistan) and Jasmine rice from Thailand generally have lower inorganic arsenic concentrations. Sushi rice grown in California is also a good choice.
Higher Arsenic: Rice grown in the South-Central United States (Arkansas, Louisiana, and Texas) tends to have higher arsenic levels.
Vary Your Grains: Reduce your reliance on rice as a primary grain by incorporating alternatives like quinoa, barley, millet, or farro, which naturally contain much lower levels of heavy metals.

Brown Rice vs. White Rice: A Nutritional Comparison

Choosing between brown and white rice is a trade-off between nutrient density and arsenic content. The table below summarizes the key differences.


Feature	Brown Rice	White Rice
Processing	Whole grain, only hull removed	Bran and germ removed
Arsenic Level	Higher (in bran)	Lower
Fiber Content	Significantly Higher	Lower
Nutrients	Higher in magnesium, manganese, selenium, and B vitamins	Lower (nutrients often added back via enrichment)
Glycemic Index	Medium (digested slower)	High (causes faster blood sugar spike)
Digestion	Higher fiber content can be harder for some to digest	Easier on the digestive system

A Balanced Perspective: Is Brown Rice Still a Healthy Choice?

Yes, brown rice can still be a healthy part of a balanced diet. Its higher fiber content supports digestive health, helps regulate blood sugar, and contributes to heart health. For most healthy adults who eat rice in moderation, the health benefits of brown rice likely outweigh the minimal risk of low-level arsenic exposure. The key is moderation and diversification. Instead of consuming brown rice exclusively, incorporate a variety of whole grains into your diet. By using the recommended cooking methods and choosing lower-arsenic varieties, you can further minimize any potential risk and enjoy the nutritional benefits of this whole grain.

Conclusion

While brown rice does contain higher levels of arsenic than white rice due to its unpolished bran, this does not mean it is unsafe to eat. For most adults, moderate consumption as part of a varied diet is a low-risk behavior. Specific precautions should be taken for vulnerable populations, including infants, young children, and those with a high reliance on rice products. By adopting simple practices—such as cooking with excess water, rinsing, and choosing rice from lower-arsenic regions—you can significantly reduce exposure. Ultimately, the nutritional benefits of brown rice, combined with proactive cooking techniques, allow it to remain a viable and healthy dietary option for many.

FDA guidance on arsenic

Frequently Asked Questions

For most healthy adults consuming brown rice in moderation as part of a varied diet, the arsenic risk is considered low. However, brown rice does contain more arsenic than white rice, and vulnerable populations, such as infants and young children, should be more cautious.

Cooking rice like pasta—by using a high volume of water (6 to 10 parts water to 1 part rice) and draining the excess—is the most effective method, reducing arsenic by 40% to 60%. Soaking the rice beforehand can further increase this reduction.

White rice generally has lower arsenic levels than brown rice because the polishing process removes the outer bran layer where arsenic accumulates. Specifically, white Basmati from California, India, or Pakistan and Jasmine rice from Thailand are known to be lower in arsenic.

No, whether rice is organic or conventionally grown does not significantly affect its arsenic content. Arsenic uptake is primarily determined by environmental factors, like the soil and water where the rice was grown, not the use of organic farming practices.

Due to their smaller body weight and higher relative intake, infants and young children are more susceptible to arsenic. It is recommended to limit their exposure by varying their diet with other grains and using low-arsenic cooking methods. Avoiding rice cereal as a first solid food is also a wise precaution.

Yes, rinsing rice with clean water before cooking can help remove some of the arsenic, but it is not as effective as cooking it in a large volume of water and then draining it. For best results, use both methods.

Not necessarily. It's a trade-off. White rice has less arsenic but is also stripped of fiber, vitamins, and minerals that are present in brown rice. For most adults, diversifying grain consumption and preparing brown rice to reduce arsenic is a better approach than forgoing the nutrient-rich whole grain entirely.