Which rice is lowest in heavy metals? A Guide to Safer Grain Choices

October 29, 2025 •

4 min read

According to a 2025 report from Healthy Babies, Bright Futures, all rice samples tested from U.S. stores contained toxic heavy metals, including arsenic. The good news is that not all rice is equal, and choosing the right variety can significantly reduce your exposure. If you're wondering which rice is lowest in heavy metals, the answer lies in understanding key factors like growing region and processing methods.

Quick Summary

This guide reveals the rice varieties with the lowest heavy metal content, explaining the science behind contamination levels. It compares white and brown rice, identifies optimal growing regions, and provides effective cooking techniques to further reduce heavy metal intake. Key tips for reducing arsenic and cadmium in your diet are also discussed.

Key Points

Choose Low-Arsenic Regions: Opt for rice varieties grown in areas known for lower heavy metal contamination, such as California, Thailand (Jasmine), and India or Pakistan (Basmati).
Prefer White Rice over Brown: While brown rice has more nutrients, white rice generally contains less arsenic because the outer layer where the heavy metals accumulate is removed during processing.
Cook with Excess Water ('Pasta Method'): To significantly reduce arsenic levels, cook rice using a large volume of water (6-10 parts water to 1 part rice) and drain the excess after cooking.
Soak Rice Before Cooking: Soaking rice for at least 30 minutes, or even overnight, can help increase the amount of arsenic that is removed during the cooking process.
Diversify Your Diet with Other Grains: Rotate rice with other whole grains like quinoa, barley, and millet to minimize overall exposure to heavy metals.
Avoid Specific High-Risk Varieties: Be cautious with brown rice from the Southeast U.S. and some European varieties like Italian Arborio, which have shown higher heavy metal levels.
Prioritize for Vulnerable Populations: Pregnant women, infants, and young children are more sensitive to heavy metal effects and should take extra care in selecting and preparing rice.

Understanding Heavy Metals in Rice

Heavy metals like inorganic arsenic, cadmium, lead, and mercury are natural elements that can be found in the earth's soil and water. Rice plants are particularly efficient at absorbing these elements from the environment, leading to contamination. Arsenic, in particular, poses a significant health risk, especially from long-term, low-dose exposure. It’s important to remember that heavy metal presence is a common issue, and the goal is to make informed choices to minimize exposure, not to eliminate rice entirely from a balanced diet.

Why Rice Varieties Differ in Contamination Levels

Several factors contribute to the varying heavy metal levels found in different types of rice. The primary reason is how the rice plant uptakes minerals from the soil. The type of rice, its growing environment, and how it is processed all play a role in its final heavy metal content.

Arsenic Accumulation: Arsenic, the most prevalent heavy metal in rice, accumulates primarily in the outer bran layer of the grain. This fact is critical in understanding the difference between brown and white rice.
Cadmium Levels: Some studies also indicate that certain varieties and growing conditions can influence cadmium levels, which is another heavy metal of concern.

Which Rice is Lowest in Heavy Metals?

Selecting rice from specific geographic regions and opting for certain varieties can significantly reduce your heavy metal intake. Based on recent studies, including those by Healthy Babies Bright Futures and Consumer Reports, some clear patterns have emerged.

Regions and Varieties with Lower Heavy Metal Content

California-Grown Rice: Many tests have shown that rice cultivated in California, including white sushi rice, white Calrose rice, and some white basmati rice, contains some of the lowest levels of heavy metals. This is often due to the region's agricultural practices and soil composition.
Indian and Pakistani Basmati: White and brown basmati rice sourced from India and Pakistan have also been found to have consistently lower levels of inorganic arsenic compared to other varieties.
Thai Jasmine Rice: Authentic Thai jasmine rice is another excellent option with lower heavy metal concentrations, making it a reliable choice for minimizing exposure.

The Brown vs. White Rice Debate

While brown rice is often touted for its higher fiber and nutrient content, this nutritional advantage comes with a trade-off regarding heavy metals. Because heavy metals accumulate in the outer layers of the grain, the polishing process that creates white rice removes a significant portion of the contaminants.

Brown Rice: Contains higher levels of arsenic, as the bran and germ are left intact. Brown rice from California, India, or Pakistan is a better choice if you prefer brown rice, as these regions have lower arsenic content overall.
White Rice: Generally has lower levels of inorganic arsenic than brown rice of the same variety because the milling process removes the outer layers.

Cooking Methods to Further Reduce Heavy Metals

Even with the safest rice varieties, you can take additional steps during preparation to minimize heavy metal content. The simplest and most effective method is to cook your rice like pasta.

The 'Pasta Method' for Cooking Rice

Rinse Thoroughly: Before cooking, rinse the rice thoroughly with clean water. While this won't remove significant heavy metals, it helps with surface contaminants.
Use Excess Water: Boil the rice in a large pot with a high ratio of water—at least 6 to 10 cups of water for every cup of rice.
Drain the Excess Water: Once the rice is cooked, drain the excess water, much like you would for pasta. This process can reduce inorganic arsenic levels by up to 60%.
Consider Soaking: Soaking rice overnight before cooking can further increase the removal of arsenic.

Comparison of Rice Varieties and Contamination


Feature	White Rice	Brown Rice	California-Grown White Basmati	Thai Jasmine Rice	Southeast U.S. Rice	Instant/Pre-cooked Rice
Heavy Metal Content	Lower (Arsenic)	Higher (Arsenic)	Lowest (Arsenic, Cadmium)	Low (Arsenic, Cadmium)	Highest (Arsenic)	Potentially higher (Arsenic)
Nutritional Profile	Lower (Fiber, B-vitamins)	Higher (Fiber, B-vitamins)	Good (lower contamination)	Good (lower contamination)	Lower (Higher contamination)	Lower (Loss during processing)
Best for Reducing Heavy Metals	Yes, especially from low-risk regions	No, unless from specific regions	Yes, excellent choice	Yes, excellent choice	No	No

Conclusion

Making mindful choices about the rice you consume and how you prepare it can significantly reduce your exposure to heavy metals like arsenic. While all rice may contain trace amounts, opting for varieties from low-contamination regions such as California, India, or Thailand is a proactive step. Using cooking methods that involve excess water, and diversifying your diet with alternative grains like quinoa or barley, can further safeguard your health. The key is balance and informed decisions, ensuring you reap the nutritional benefits of grains while minimizing potential risks.

For more detailed information, consider referencing reports from organizations like Healthy Babies, Bright Futures.

Frequently Asked Questions

White rice typically contains lower levels of arsenic than brown rice because the milling process that creates white rice removes the outer bran layer where heavy metals concentrate. Brown rice is more nutritious but has higher contamination levels.

Rinsing rice before cooking does not effectively remove significant amounts of heavy metals like arsenic, but it can help wash away some surface dirt and starches.

While brand names are less important than the type and origin, several reports have found certain types of rice, regardless of brand, to have lower levels. Focus on varieties like California-grown white rice, Thai jasmine, or Indian basmati.

The most effective method is to cook rice in a large volume of water, like pasta, and then drain the excess. Using 6 to 10 parts water to 1 part rice can reduce arsenic by up to 60%.

Organic rice is not necessarily lower in heavy metals than conventionally grown rice of the same type. The plant absorbs contaminants from the soil and water regardless of organic or conventional farming methods.

To diversify your diet and reduce overall heavy metal exposure, consider incorporating grains such as quinoa, barley, farro, bulgur, and couscous, which typically have much lower heavy metal levels.

Heavy metal levels in rice vary significantly by growing region. This is often due to the unique soil composition, past use of pesticides, and specific agricultural practices, such as growing rice in water-flooded fields.