What is the Healthiest Rice at Costco for Your Nutrition?

December 17, 2025 •

4 min read

While often considered a simple carbohydrate, whole grain rice is packed with fiber, protein, and essential nutrients. When navigating the bulk-sized bags, many shoppers ask, 'What is the healthiest rice at Costco?' The answer depends on balancing nutritional density, health goals, and managing potential risks, such as arsenic.

Quick Summary

A guide to selecting the most nutritious rice and grain options from Costco, evaluating factors like fiber, protein, glycemic index, and heavy metal concerns to aid your choice.

Key Points

Lundberg Organic Brown Rice is a Top Pick: This whole grain is rich in fiber, magnesium, and has a lower glycemic index than white rice, making it a staple for healthy eating.
Wild Rice and Quinoa Excel: For the highest protein and fiber content, consider wild rice (technically a grass seed) or Kirkland Signature Organic Quinoa, a complete protein seed.
Black Rice for Antioxidants: Varieties of black rice available at Costco offer powerful anthocyanin antioxidants, which are beneficial for fighting inflammation.
Manage Arsenic Levels: While brown rice is nutritious, it can have higher arsenic levels; mitigate this by rinsing thoroughly and cooking with a higher water-to-rice ratio.
Sona Masoori Rice as a Low-Arsenic White Option: For those who prefer white rice, Khazana Organic Sona Masoori is often cited as a lower-arsenic choice, particularly when sourced from India.

The Case for Whole Grains: Brown, Black, and Wild Rice

Whole grains, which include the bran, germ, and endosperm, are consistently recommended by health experts over their refined counterparts due to their higher nutrient density. Fortunately, Costco offers several excellent whole grain options that are far healthier than standard white rice.

Lundberg Organic Short Grain Brown Rice

This is one of the most accessible and nutrient-dense rice options at Costco. Brown rice is simply whole grain rice with the inedible outer husk removed, leaving the bran and germ intact. This gives it a nutty flavor and chewy texture, along with a significant nutritional boost.

Higher in Fiber: Compared to white rice, brown rice is substantially richer in dietary fiber, which aids digestion, helps you feel full longer, and may lower cholesterol.
Essential Minerals: Brown rice is a good source of magnesium, manganese, selenium, and phosphorus. Magnesium, for example, is vital for muscle function, blood pressure regulation, and bone development.
Lower Glycemic Index: It has a lower glycemic index (GI) than white rice, meaning it causes a slower, more gradual increase in blood sugar levels, making it a better choice for those managing blood sugar.

Black Rice (Forbidden Rice)

Black rice varieties, such as Indonesian black rice, are known for their deep color and impressive antioxidant content. The black color comes from anthocyanins, powerful antioxidants that also give blueberries and blackberries their color. Studies suggest these antioxidants can help fight inflammation and may offer anti-cancer properties. It has a nutty, slightly sweet flavor and a chewy texture.

Wild Rice

Technically a semi-aquatic grass seed, wild rice is often considered among the healthiest grains. Costco has been known to carry wild rice or blends that feature it prominently, such as the Lundberg Family Farms Wild Blend. Wild rice offers some distinct advantages:

More Protein: It contains more protein per serving than many other rice types.
Nutrient-Rich: It is an excellent source of B vitamins, magnesium, manganese, and antioxidants.

The Complete Protein Alternative: Kirkland Signature Organic Quinoa

While not technically rice, Kirkland Signature Organic Quinoa is a complete protein and a fantastic healthy grain alternative available at Costco. It cooks relatively quickly and offers a powerhouse of nutrition.

Benefits of Organic Quinoa

Complete Protein: Quinoa contains all nine essential amino acids, making it a rarity in the plant world.
High Fiber and Minerals: Like brown rice, quinoa is a great source of fiber, iron, and magnesium.

Managing Arsenic: Considerations for Your Rice Selection

An important consideration when choosing rice is its arsenic content, a naturally occurring element that rice plants can absorb. Brown rice tends to have higher arsenic levels than white rice because arsenic concentrates in the bran layer. However, this doesn't mean brown rice should be avoided entirely, as the nutritional benefits are significant. Instead, you can take steps to mitigate the risk:

Rinse Thoroughly: Washing rice multiple times before cooking can help remove surface-level arsenic.
Use More Water: Cooking rice with a higher water-to-rice ratio and draining the excess water can significantly reduce arsenic levels.
Source Matters: Some studies have found that rice from California, India, or Pakistan tends to have lower arsenic levels than rice from other U.S. regions. Costco carries options like Khazana Organic Sona Masoori Rice, which some sources suggest may have lower arsenic content.

Comparison of Healthy Grain Options at Costco


Feature	Lundberg Organic Brown Rice	Black Rice	Wild Rice	Kirkland Organic Quinoa
Type	Whole Grain (Rice)	Whole Grain (Rice)	Whole Grain (Grass Seed)	Complete Protein (Seed)
Flavor	Nutty, Earthy	Nutty, Sweet	Earthy, Chewy	Nutty, Earthy
Fiber	High	Medium	High	High
Protein	Good	Good	Highest	Excellent (Complete)
Antioxidants	Good (Flavonoids)	Excellent (Anthocyanins)	Good	Good
Glycemic Index	Medium, Lower than White	Low	Low	Low
Cooking Time	Longer	Longer	Longest	Shortest

Conclusion: Making the Best Choice for You

Determining the healthiest rice at Costco comes down to prioritizing your health goals and preferences. For a traditional whole grain rice, the Lundberg Organic Brown Rice is a top contender, offering a solid nutritional profile. If you are seeking maximum antioxidant benefits, black rice is an excellent choice. Wild rice is arguably the most nutrient-dense of the rice-like options due to its higher protein and fiber content, while Kirkland Signature Organic Quinoa stands out as a superior, high-protein alternative to traditional grains. For those concerned about arsenic and preferring a white rice, sourcing matters, and proper rinsing and cooking methods are crucial. No matter your choice, opting for less refined grains from a quality brand like Lundberg or Kirkland Signature is a great step toward a healthier pantry. For more in-depth nutritional comparisons between different grain types, you can find a wealth of information from reputable sources learn more about the health benefits of different rice types.

Frequently Asked Questions

White jasmine rice, including Kirkland's, is a refined grain with less fiber and nutrients than whole grain options like brown or black rice. However, it can be part of a balanced diet when paired with other nutrient-dense foods. If you prefer the flavor of jasmine rice, consider brown jasmine rice for a healthier, whole-grain alternative.

Yes, rinsing rice thoroughly before cooking and using a higher water-to-rice ratio can significantly reduce the amount of inorganic arsenic. This practice is recommended for both brown and white rice to minimize heavy metal exposure.

Yes, Costco sometimes carries wild rice or blends that feature it prominently, such as the Lundberg Family Farms Wild Blend. As a whole grain (technically a grass seed), wild rice is particularly high in protein, fiber, and nutrients, making it one of the healthiest grain options available.

Brown rice is a whole grain because it retains its bran and germ, which are rich in fiber, magnesium, antioxidants, and certain B vitamins. White rice has these layers removed during processing, resulting in a lower nutrient content.

Quinoa is a seed often used like a grain and is a complete protein, meaning it contains all nine essential amino acids. Kirkland's Organic Quinoa offers more protein and fiber per serving than many rice varieties, and a low glycemic index, providing a slower, sustained release of energy.

Yes, whole grain varieties like brown rice and basmati rice have lower glycemic index (GI) values compared to most white rice, causing a slower rise in blood sugar. For a white rice with a lower GI, look for basmati varieties like Kirkland Signature Traditional Basmati.

All rice can contain some level of arsenic. To minimize exposure, consider varieties sourced from California, India, or Pakistan (like some basmati and Sona Masoori options), as they often have lower levels. Eating a varied diet and properly rinsing and cooking rice also helps reduce risk.

The glycemic index (GI) determines how quickly a food raises blood sugar. Whole grain varieties like brown, wild, and black rice have a lower GI and cause a slower rise in blood sugar compared to refined white rice, which has a higher GI. For those monitoring blood sugar, choosing lower GI grains is beneficial.