Is Jasmine Rice High in Arsenic? An In-Depth Guide

January 7, 2026 •

4 min read

According to numerous studies, arsenic levels in rice can vary dramatically based on the type of rice and its growing region. Concerns over this naturally occurring heavy metal have prompted many to ask: is jasmine rice high in arsenic, or is it a safer choice?

Quick Summary

Jasmine rice, particularly varieties from Thailand, typically contains lower levels of arsenic than brown rice or rice grown in the southeastern US. Factors like growing region and milling process greatly influence the concentration of this heavy metal. Safer cooking methods further reduce risk.

Key Points

Lower Arsenic: White jasmine rice generally has lower arsenic levels than brown rice because arsenic accumulates in the bran layer, which is removed during milling.
Growing Region Matters: Arsenic concentration is highly dependent on where the rice is grown. Thai jasmine rice and California-grown rice are often lower in arsenic.
Excess Water Cooking: The "cook like pasta" method, using a 6:1 or higher water-to-rice ratio and draining the excess, can reduce arsenic content by 40-60%.
Soaking and Rinsing: Pre-soaking rice and rinsing thoroughly before cooking further helps to remove some arsenic.
Diversify Your Grains: A varied diet that includes alternative grains like quinoa and barley is the best strategy to minimize overall arsenic exposure.
Brown Rice Trade-off: While brown rice is more nutritious (more fiber/minerals), its higher arsenic content may be a concern for frequent consumers.

The Truth About Arsenic in Rice

Arsenic is a naturally occurring element present in the earth's crust, and it can be absorbed by crops like rice from the soil and water where they are grown. Rice is particularly prone to absorbing arsenic because it is often grown in flooded fields, which facilitates its absorption from the soil. There are two forms of arsenic: organic and inorganic. Inorganic arsenic is considered more toxic and is a known carcinogen. It is important to note that all rice contains some level of arsenic, but the concentration varies significantly. Understanding these differences is key for anyone concerned about their dietary intake.

Arsenic Levels by Rice Type

Jasmine rice is generally considered to have lower levels of arsenic compared to other rice varieties, especially brown rice. The primary reason for this difference is the milling process. White rice, which includes most jasmine rice, has its outer layers of bran and germ removed during processing. Arsenic tends to accumulate in the bran, so its removal reduces the overall arsenic content.

Brown rice, on the other hand, retains its bran layer, which is why it often contains higher concentrations of arsenic. While brown rice is more nutritionally dense with more fiber and minerals, this comes with a higher heavy metal load. Choosing between white and brown rice involves balancing these nutritional trade-offs. The health risks from long-term low-dose exposure to inorganic arsenic must be weighed against the benefits of increased fiber and nutrients from whole grains.

The Impact of Growing Region

The growing region is a critical factor influencing arsenic levels in rice. Certain parts of the world have higher levels of arsenic in their soil and water, which directly impacts the rice grown there.

Southeast Asia and California: Rice varieties from these regions, including Thai jasmine rice, Indian basmati rice, and California-grown sushi rice, are often found to have lower arsenic levels.
Southeastern US: Rice grown in the southeastern United States and some Italian arborio rice varieties have been shown to contain higher levels of arsenic. This is partly due to the historical use of arsenic-based pesticides in cotton fields, with legacy arsenic still present in the soil.

Cooking Methods for Reducing Arsenic

Even with lower-arsenic varieties, specific cooking techniques can significantly reduce the arsenic content of your rice.

Rinse thoroughly: Rinsing your rice multiple times until the water runs clear can help wash away some of the surface-level arsenic. However, soaking is more effective.
Use excess water (like pasta): Cooking rice in a large volume of excess water (a ratio of 6 to 10 parts water to 1 part rice) and then draining the leftover water can reduce arsenic levels by 40–60%. This is far more effective than cooking rice until the water is completely absorbed, which can cause arsenic to be reabsorbed by the grains.
Pre-soak the rice: Soaking your rice for at least 30 minutes or even overnight before cooking can further increase arsenic removal. Combine soaking with the excess water method for the most significant reduction.

Arsenic in Rice Comparison Table


Rice Type	Typical Arsenic Level (Relative)	Key Factor	Recommended Cooking Method
White Jasmine Rice	Lower	Bran is removed during milling; often grown in regions with lower arsenic soil.	Cook with excess water and drain.
Brown Rice	Higher	Retains the bran and germ, where arsenic accumulates.	Cook with excess water and drain, or soak and then cook.
Southeastern US White Rice	Higher	Grown in soil with a higher concentration of arsenic.	Cook with excess water and drain.
Indian Basmati Rice	Lower	Often grown in regions with lower arsenic soil.	Cook with excess water and drain.
Arborio (Risotto) Rice	Higher	Often has higher levels of heavy metals.	Cook with excess water and drain.

The Bigger Picture

While it's important to be mindful of arsenic exposure, especially for high-risk populations like infants and pregnant women, rice is just one part of a balanced diet. Experts emphasize that a varied diet, including other grains, is the best approach to mitigate risks.

For those who consume rice frequently, alternating with other grains like quinoa, millet, and barley can lower overall exposure to heavy metals. These alternatives often offer a different nutritional profile, providing fiber and nutrients that might be reduced when using the excess water cooking method for rice.

Conclusion

In conclusion, jasmine rice is not inherently high in arsenic, and in fact, typically contains lower levels than many other varieties like brown rice due to both the milling process and often, its growing region. While no rice is entirely free of heavy metals, choosing a lower-arsenic variety like Thai jasmine and using the "cook like pasta" method can significantly reduce potential exposure. Varying your diet with other grains further minimizes risk, ensuring you can still enjoy this fragrant and delicious rice with peace of mind. For more information on food safety and arsenic, the World Health Organization is a valuable resource (https://www.who.int/news-room/fact-sheets/detail/arsenic).

Frequently Asked Questions

Not all jasmine rice is guaranteed to be low in arsenic. The growing region significantly impacts arsenic levels, so sourcing from areas known for lower concentrations, such as Thailand, is recommended.

Yes, brown jasmine rice typically has higher arsenic levels than its white counterpart because the bran, where arsenic accumulates, is left intact.

You cannot determine arsenic levels by looking at the rice. The most reliable way to know is by researching the rice's brand and growing region or by using cooking methods that are known to reduce overall arsenic levels.

Rinsing rice can help, but it is not as effective as cooking it with a large volume of excess water and then draining it. Soaking the rice before cooking also helps with removal.

The most effective method is to cook it like pasta, using a high water-to-rice ratio (6:1 or more) and draining the excess water after it is cooked.

Some studies indicate that instant rice and ready-to-eat packaged rice might contain higher levels of arsenic, sometimes in a more toxic form, potentially from processing.

While moderation is advised for everyone, it is particularly important for pregnant women and young children. Experts recommend varying grains and using arsenic-reducing cooking methods to minimize exposure.