Is Draining Water from Rice Good? The Nutritional Pros and Cons

October 30, 2025 •

3 min read

Research has shown that cooking rice in excess water and draining it can significantly reduce inorganic arsenic content, a practice increasingly considered by health-conscious cooks. This approach, however, poses a complex nutritional trade-off, leading many to question, is draining water from rice good? The answer depends on individual health goals and priorities.

Quick Summary

Draining rice water can reduce inorganic arsenic and surface starch, resulting in a fluffier texture. However, this method discards water-soluble nutrients. While effective for toxin reduction, it has a negligible impact on calories and does not drastically alter the glycemic index, contradicting popular misconceptions.

Key Points

Arsenic Reduction: Draining rice after cooking in excess water can significantly lower its inorganic arsenic content.
Nutrient Loss: A key drawback of draining rice is the removal of water-soluble vitamins (B-complex) and minerals.
Minimal Calorie Impact: Draining only removes surface starch, resulting in a negligible effect on total calories and carbohydrates.
Fluffy Texture: The draining method is ideal for achieving fluffy, separate rice grains, as it washes away excess starch.
Nutrient Retention Method: The absorption method, where all water is soaked up by the rice, retains the most nutrients.
Traditional Uses of Rice Water: The discarded rice water (kanji) has traditional uses for energy, digestion, and skincare, but also contains the leached nutrients and potentially arsenic.
Combined Approach: Combining pre-soaking and draining is the most effective way to reduce arsenic levels in rice.

The Appeal of Draining: Reducing Arsenic and Improving Texture

Cooks often drain rice to achieve a desirable fluffy texture by removing excess surface starch. This is particularly useful for dishes where separate grains are preferred. A more significant reason for draining is the reduction of arsenic content. Rice absorbs inorganic arsenic from the environment. Cooking rice in a large volume of water and then draining the excess can reduce arsenic levels by a considerable amount, potentially up to 60%. Soaking the rice beforehand can further enhance this reduction. This makes draining a valuable method for lowering exposure to this heavy metal, especially for frequent rice consumers.

The Cost of Draining: Nutrient Loss

Draining the cooking water comes with a nutritional downside: the loss of water-soluble nutrients. Rice, particularly fortified varieties, contains B vitamins (like thiamine, niacin, and folate) and minerals such as iron and zinc. These nutrients leach into the cooking water and are discarded when drained. This can result in a significant loss of these valuable micronutrients.

The Misconception of Reduced Calories and GI

Contrary to popular belief, draining rice water does not significantly reduce its caloric content or lower its glycemic index (GI). The amount of starch removed from the surface is minimal and contributes very few calories. The majority of the carbohydrates that affect calories and GI are within the rice grain itself. Effective strategies for managing blood sugar with rice include portion control or choosing brown rice, which has more fiber and a lower GI. Some alternative cooking methods, like adding a small amount of coconut oil and chilling the cooked rice, have shown potential in increasing resistant starch, which may reduce absorbed calories.

A Comparative Look at Cooking Methods

Here is a comparison of the draining and absorption methods of cooking rice:


Feature	Draining Method	Absorption Method
Arsenic Reduction	High. Significant reduction by removing excess water.	Low. Arsenic remains in the grain and is reabsorbed with the water.
Nutrient Retention	Low. Water-soluble vitamins and minerals are discarded.	High. Nutrients remain within the cooked rice.
Texture	Fluffy, separate grains. Excess starch is washed away.	Sticky, softer texture. All surface starch is retained.
Preparation	Requires more water and an extra step to drain.	Simpler, requires a precise water-to-rice ratio.
Cooking Time	Can be faster, but involves an additional straining step.	Generally consistent and straightforward.

Other Factors and Traditional Practices

Historically, the drained rice water, known as kanji, has been consumed in some cultures for perceived health benefits. While it contains some nutrients that leach out, it also contains any arsenic that has been drawn into the water. Whether to consume rice water depends on the arsenic levels in the rice and individual health concerns. Traditional practices in some health systems have also suggested draining rice starch for conditions like diabetes or arthritis, though modern evidence on its impact on glycemic load is limited.

Conclusion: Weighing the Trade-Offs

The question of whether draining rice water is "good" involves a trade-off. For reducing inorganic arsenic intake, draining is an effective method supported by research. However, this comes at the cost of losing valuable water-soluble vitamins and minerals, which is especially relevant if relying on fortified rice. Draining has minimal impact on calorie count or glycemic index, contrary to some beliefs. A balanced approach is often recommended, such as varying grain types, using the absorption method for nutrient retention, or choosing lower-arsenic rice varieties. Draining can be a useful strategy for specific concerns like arsenic reduction but isn't a universal health recommendation for calorie or carb reduction. The best method for you will align with your personal health priorities and culinary preferences. For further information on food safety, you can consult various resources.

Frequently Asked Questions

No, draining rice water only removes a small amount of surface starch, which has a minimal effect on the rice's total calories or carbohydrate content. The vast majority of carbohydrates remain within the grain itself.

When you drain the cooking water from rice, you also pour away water-soluble vitamins, such as B-complex vitamins (thiamine, niacin, folate), and some minerals like iron, zinc, and magnesium.

Yes, cooking rice in excess water (like pasta) and then draining it is an effective method for reducing the inorganic arsenic content. Combining this with pre-soaking the rice for several hours can lead to even greater reduction.

White rice generally has lower inorganic arsenic levels than brown rice because the bran, where much of the arsenic accumulates, is removed during milling. However, draining helps reduce arsenic in both varieties.

The absorption method involves cooking rice with a specific amount of water until all the liquid has been absorbed by the grains. This method is praised for its ability to retain nutrients that would otherwise be discarded with excess water.

Rice water does contain some nutrients and carbohydrates, and some cultures consume it for energy and digestion. However, if the rice contains arsenic, that will also be concentrated in the water. For safety, it's often better to avoid drinking it unless you are certain of the rice's low arsenic content.

People choose the draining method primarily for two reasons: to reduce inorganic arsenic levels and to achieve a fluffier, less sticky texture, which is preferred for many types of cuisine.