Which grains have no arsenic? Exploring low-arsenic alternatives to rice

December 24, 2025 •

3 min read

While no grain is entirely free from naturally occurring arsenic, certain varieties contain significantly lower levels than others. Since rice is a major source of dietary arsenic due to how it absorbs the element from soil, many people wonder which grains have no arsenic or are a safer alternative.

Quick Summary

Some grains are naturally lower in arsenic than others, making them excellent rice alternatives for a balanced diet. Varying your grain intake is key to minimizing exposure, as is proper cooking to further reduce arsenic levels. Key low-arsenic options include oats, quinoa, and millet.

Key Points

No Grain Is Arsenic-Free: All grains can contain naturally occurring arsenic, but levels vary significantly.
Rice Is Highest: Rice, particularly brown rice, tends to absorb the most inorganic arsenic from the soil due to its cultivation method.
Choose Low-Arsenic Grains: Excellent low-arsenic alternatives include oats, barley, buckwheat, millet, amaranth, and teff.
Vary Your Diet: Rotating your grain choices is the best way to minimize exposure to heavy metals.
Use Proper Cooking Techniques: Cooking rice in excess water (like pasta) can reduce its inorganic arsenic content by 40% to 60%.
Check Processed Foods: Be mindful of rice-based ingredients like rice flour or brown rice syrup in processed snacks and cereals.
Be Mindful with Infant Cereal: The FDA recommends infant cereals from oats or other low-arsenic grains over rice-based varieties.

Understanding Arsenic in Grains

Arsenic is a naturally occurring heavy metal found in the earth's crust, soil, and water. It can be present in both inorganic and organic forms, with the inorganic form being more toxic. Plants absorb arsenic from the soil as they grow, and the amount they take up can vary based on the plant type, soil composition, and farming practices. Rice is particularly prone to absorbing inorganic arsenic because it is often grown in flooded fields, which facilitates the uptake of this element from the soil. As a result, rice and rice-based products are often the highest source of dietary arsenic exposure.

Low-Arsenic Grain Alternatives

Instead of searching for which grains have no arsenic, focusing on grains with consistently low levels is a more practical and effective strategy for reducing exposure. Here are some of the best alternatives to consider:

Oats: A popular and versatile grain, oats are a consistently low-arsenic choice for breakfast cereals and baked goods.
Buckwheat: This gluten-free pseudocereal has been shown to have negligible levels of inorganic arsenic in tests.
Millet: Another naturally gluten-free option, millet is a small grain that is low in arsenic and highly nutritious.
Bulgur: A cracked, parboiled wheat, bulgur contains gluten but has very little arsenic.
Barley: This whole grain has low arsenic levels and is a great source of fiber.
Farro: An ancient grain with a nutty flavor, farro is a low-arsenic alternative that contains gluten.
Amaranth: This tiny pseudocereal is naturally gluten-free and consistently shows negligible levels of inorganic arsenic.
Quinoa: While some studies show variation, quinoa generally has lower average inorganic arsenic levels than rice, though it's still a good idea to vary your grains.
Teff: An ancient, gluten-free grain, teff is another excellent low-arsenic option.

The Arsenic Spectrum: A Comparison Table

To provide a clear perspective on arsenic levels, here is a comparison of typical inorganic arsenic content across different grains. It is important to note that specific levels can vary based on geographical origin and farming practices.


Grain Type	Typical Inorganic Arsenic Levels	Notes
High Arsenic
Brown Rice	1.5x higher than white rice	Arsenic accumulates in the outer bran layer.
White Rice	Higher than low-arsenic grains	Lower than brown rice due to milling, but still present.
Low to Negligible Arsenic
Oats	Consistently low	A safe and reliable choice, especially for infants.
Buckwheat	Negligible levels	A great gluten-free option.
Millet	Negligible levels	Naturally gluten-free and nutritious.
Amaranth	Negligible levels	A complete protein source.
Quinoa	Generally low, with some variation	Excellent protein and fiber source.
Barley	Very low	Contains gluten, good fiber source.
Farro	Very low	Contains gluten, popular ancient grain.
Bulgur	Very low	Contains gluten, quick-cooking.

How to Further Reduce Arsenic Exposure

While choosing low-arsenic grains is the best strategy, there are also cooking methods that can help reduce arsenic levels in grains, particularly for rice.

Proper Cooking Techniques

Cook rice like pasta: Use a high water-to-rice ratio (6 to 10 parts water to 1 part rice). This method allows arsenic to leach into the water, which is then drained off. According to the FDA, this can reduce inorganic arsenic by 40% to 60%.
Rinse and soak: Rinsing rice thoroughly before cooking is beneficial, though it is not as effective as the high water method. Soaking rice overnight can further help to reduce arsenic levels.

Other Strategies

Vary your diet: The most critical step is to rotate your grain choices and not rely solely on rice. Incorporate different low-arsenic grains into your meals to diversify your nutrient intake and minimize heavy metal exposure.
Check food labels: Pay close attention to processed foods, which may contain rice flour or brown rice syrup. Opt for products made with alternative flours and sweeteners.
Test your water: Since arsenic can also be present in drinking water, especially from private wells, it is wise to have your water tested. If levels are high, consider a reverse osmosis filtration system.

Conclusion: Making Informed Grain Choices

While a grain with zero arsenic does not exist due to its presence in the natural environment, consumers can make informed choices to significantly lower their dietary exposure. By consciously choosing a variety of low-arsenic grains, such as oats, millet, buckwheat, and amaranth, and employing proper cooking methods, you can enjoy a diverse and nutrient-rich diet with less concern for arsenic contamination. Diversifying your plate is the most effective defense against overexposure to any single heavy metal found in food.

Frequently Asked Questions

Brown rice typically has higher levels of inorganic arsenic than white rice because arsenic tends to accumulate in the outer bran layer, which is removed during the milling process to produce white rice.

If you prefer to eat rice, options with lower arsenic levels include Basmati rice from India or Pakistan, and rice grown in California.

Rinsing rice before cooking has a minimal effect on arsenic removal, but cooking it in a large amount of extra water and then draining it can significantly reduce levels.

No, being gluten-free does not guarantee lower arsenic levels. Rice, for example, is gluten-free but high in arsenic. However, many naturally low-arsenic grains like millet, amaranth, and quinoa are also gluten-free.

For infants, health authorities recommend choosing cereals made from grains like oats or barley instead of rice cereal, as they are consistently low in arsenic.

Soaking rice overnight and then cooking it in a high water-to-grain ratio has been shown to reduce arsenic levels more effectively than cooking without soaking.

No, organic rice does not necessarily contain less arsenic. Arsenic is a naturally occurring element in soil, and organic farming practices do not prevent the rice plant from absorbing it.