Arsenic in Rice: Should You Be Worried?

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What is Arsenic?

Arsenic is a heavy metal found naturally in the Earth’s crust, present in water, air, and soil. Technically, arsenic is classified as a metalloid, but it is often grouped with heavy metals when discussing environmental contaminants and food safety. It occurs in several chemical forms, and understanding these differences is important because not all forms of arsenic pose the same health risks.

The two main categories of arsenic found in food are inorganic arsenic and organic arsenic. In this context, the word “organic” refers to the chemical structure of the arsenic compound, not whether a food was grown using organic farming practices. Inorganic arsenic is generally considered the more toxic form and is the primary concern when discussing long-term exposure through food and drinking water.

Arsenic can enter the environment through natural processes, such as the weathering of rocks and volcanic activity, as well as human activities, including mining, industrial processes, and the historical use of certain arsenic-containing pesticides. Because arsenic can persist in soil for many years, contamination from past agricultural practices can remain relevant even after those practices have stopped.

The levels of arsenic in our food and drinks depend on where and how they are grown or processed. Foods like rice and certain seafood products can contain relatively high concentrations of arsenic. However, seafood typically contains much of its arsenic in organic forms that are less toxic than inorganic arsenic. Rice is a particular concern because it can accumulate inorganic arsenic from the soil and water in which it grows.

Importantly, finding arsenic in a food does not automatically mean that the food is dangerous to eat. The potential health risk depends on the chemical form of arsenic, the concentration present, how much of the food is consumed, and how frequently it is eaten. Rice is a nutritious and culturally important food for billions of people, so the goal is to understand and reduce unnecessary exposure rather than assume that all rice is unsafe.

Why Does Rice Contain Arsenic?

Rice is more efficient at accumulating arsenic than many other cereal crops. One major reason is the way rice is typically cultivated. Rice plants are often grown in flooded fields, which create low-oxygen conditions in the soil. These conditions can change the chemical behavior of arsenic and make certain forms more available for plant roots to absorb.

Once arsenic becomes available in the soil water, rice plants can take it up through their roots along with other naturally occurring substances. Some of the absorbed arsenic is transported into the developing grain. Rice can therefore contain arsenic even when farmers have not recently used arsenic-containing pesticides and the surrounding environment has not been affected by an obvious industrial pollution event.

The concentration in the finished rice depends on several factors, including the natural arsenic content of the soil, the quality of the irrigation water, previous land use, local growing conditions, and the particular rice variety. These factors can vary considerably between farms and growing regions, which is one reason why two packages of rice can contain different amounts of arsenic even when they look almost identical.

Past agricultural practices are another important consideration. In some parts of the United States, arsenic-containing pesticides were historically used in agriculture, including on cotton crops. Residues from these practices can persist in the soil and contribute to arsenic accumulation in rice grown on affected land. However, naturally occurring arsenic and differences in soil chemistry also matter, so historical pesticide use is not the only explanation for regional differences.

Is Arsenic in Rice Natural or Caused by Pollution?

It can be both. Arsenic is naturally present in many soils and groundwater sources around the world. Rice plants can absorb it from these sources even in relatively unpolluted agricultural environments. In other areas, human activities have increased the amount of arsenic present in soil or water, potentially increasing the levels found in crops.

This distinction matters because buying organic rice does not automatically solve the problem. Organic farming certification concerns how a crop is produced, but it does not prevent the rice plant from absorbing naturally occurring arsenic from the soil or irrigation water. Organically grown rice can therefore contain arsenic, just as conventionally grown rice can.

In other words, arsenic contamination is not simply a matter of whether a farmer used pesticides. The natural environment, the history of the agricultural land, water quality, and rice-growing practices all influence the final result.

Total Arsenic Versus Inorganic Arsenic

When evaluating arsenic in rice, it is important to distinguish between total arsenic and inorganic arsenic. Total arsenic measures the combined amount of the different arsenic compounds in a sample. Inorganic arsenic measures the forms that are generally of greatest concern for human health.

This distinction is important when interpreting laboratory tests, food safety reports, and product comparisons. A rice sample with a particular total arsenic concentration does not necessarily contain that same amount of inorganic arsenic. The proportion that occurs in the inorganic form can vary between samples.

It also explains why arsenic measurements for rice should not automatically be compared with measurements for seafood without considering the chemical forms involved. Some seafood contains considerable amounts of total arsenic but relatively little inorganic arsenic. Rice, on the other hand, is a significant dietary source of inorganic arsenic and therefore deserves particular attention.

How Is Arsenic Measured in Food?

Arsenic concentrations in food are often reported in parts per billion, abbreviated as ppb. A concentration of 100 ppb is equivalent to 100 micrograms of arsenic per kilogram of food. Although this sounds like a very small amount, repeated exposure over many years can be relevant when the contaminant is capable of causing harm at sufficiently low levels.

Another important detail is whether the measurement refers to dry rice or cooked rice. Cooking rice increases its water content, which changes the concentration expressed per gram of food. Consequently, measurements taken from dry grains may not be directly comparable with measurements taken from cooked rice. Any numerical comparison should ideally account for the food’s preparation and the way the sample was tested.

Health Risks

Exposure to inorganic arsenic can occur through contaminated drinking water, food, and, in certain circumstances, occupational or environmental sources. Long-term exposure to sufficiently high levels has been associated with several serious health problems, including cancers of the skin, bladder, and lungs. Chronic exposure has also been associated with skin changes, cardiovascular disease, diabetes, and other adverse health effects.

Inorganic arsenic is classified as a human carcinogen. It can contribute to cancer risk through several biological mechanisms, including its effects on cellular processes and DNA repair. The strength of the evidence varies by health outcome and exposure level, but the evidence linking prolonged exposure to inorganic arsenic with certain cancers is well established.

Developmental health is another major concern. Exposure during pregnancy and early childhood may affect neurological development, and research has associated prenatal and childhood arsenic exposure with adverse effects on learning, cognition, and other aspects of development. Some evidence also links chronic exposure with adverse pregnancy outcomes and reproductive health concerns.

However, these findings must be interpreted in context. Much of the strongest evidence about arsenic-related disease comes from populations exposed to elevated levels of arsenic in drinking water or from studies examining long-term exposure from multiple sources. It does not mean that eating a serving of rice will cause cancer or that every person who consumes rice faces a substantial individual risk.

The concern is cumulative exposure over time. Since arsenic can occur in multiple foods and in drinking water, rice is best viewed as one potentially important contributor to overall exposure rather than the sole source of risk. Reducing exposure where practical, particularly among vulnerable populations, is a sensible public health strategy.

Vulnerable Groups

Certain groups deserve particular attention when it comes to arsenic exposure. These include infants, young children, pregnant women, and people who are planning to become pregnant. During fetal development and early childhood, the nervous system is developing rapidly, making avoidable exposure to certain environmental contaminants a concern.

Infants and children can also receive a relatively larger dose of a contaminant per kilogram of body weight than adults when they consume the same amount of a food. In addition, their diets may be less varied, especially when a particular cereal, snack, or other food becomes a regular part of their daily routine.

Pregnant women and those planning pregnancy should focus on reducing unnecessary exposure while maintaining an adequate, varied diet. Avoiding every food that might contain trace amounts of a contaminant is neither practical nor necessary. Instead, it is more useful to reduce frequent reliance on foods that contribute substantially to exposure and to choose a variety of nutritious alternatives.

People with certain chronic health conditions may also have individual dietary considerations, but arsenic exposure cannot be assessed simply by looking at a diagnosis. The amount and duration of exposure, drinking water quality, dietary patterns, and other environmental factors are important when evaluating a person’s overall risk.

Why Infants and Young Children Need Special Consideration

Rice-based foods are sometimes introduced early in life because rice is easy to prepare, has a mild flavor, and is generally well tolerated. Iron-fortified infant rice cereal has also been a familiar first food for many families. However, relying heavily on rice cereal can make rice a disproportionately large source of dietary arsenic during a period of rapid growth and development.

Health authorities recommend offering infants a variety of age-appropriate foods rather than relying on a single grain. Iron-fortified oat, barley, and multigrain infant cereals can provide alternatives to rice cereal, although parents should follow age-appropriate feeding guidance and consider their child’s individual nutritional needs.

Rice-based drinks deserve particular attention as well. Health Canada advises against using rice-based beverages as the main milk alternative for children under two years of age. These products should not be confused with nutritionally complete infant formula. Parents should seek appropriate guidance before replacing breast milk or infant formula with another beverage.

The practical message is not that infants should never eat rice. Rather, rice should not become the only or dominant grain in a young child’s diet when nutritious alternatives are available. Dietary variety can help reduce repeated exposure to arsenic while supporting adequate nutrient intake.

Levels of Arsenic in Rice

Arsenic levels in rice vary considerably. The type of rice, the growing region, the soil, the irrigation water, and processing methods can all influence how much inorganic arsenic ends up in the final product. Even rice sold under the same brand name may differ depending on the particular product, the harvest, and where its rice was grown.

For consumers, this creates a practical challenge. Two packages can have similar nutritional information and look indistinguishable while containing different amounts of arsenic. Unless a manufacturer provides reliable, product-specific testing information, it is generally impossible to know the exact arsenic concentration in a particular package just by looking at it.

Fortunately, you do not need to know the exact concentration in every package to make sensible decisions. Research has identified meaningful average differences between certain rice types and growing regions, and preparation methods can further reduce exposure. Combining these strategies with dietary variety is more practical than trying to eliminate rice entirely.

FDA Guidelines on Arsenic Levels

The U.S. Food and Drug Administration (FDA) has evaluated arsenic levels in rice and rice products, with particular attention to infant rice cereal. In 2016, the FDA proposed an action level of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal. In August 2020, the agency finalized its guidance, retaining the 100 ppb action level.

This action level is intended to help reduce infants’ dietary exposure to inorganic arsenic. The FDA considers it achievable through appropriate manufacturing practices, including selecting rice and rice-derived ingredients with lower arsenic concentrations and testing ingredients before they are used in finished products.

However, an important distinction is that the FDA’s 100 ppb action level for infant rice cereal is not a universal legal limit covering all rice products. The guidance describes the agency’s approach to reducing exposure and is not, by itself, a legally enforceable maximum concentration that applies to every type of rice. It should therefore not be interpreted as meaning that ordinary rice containing more than 100 ppb is automatically subject to the same specific action level.

The guidance applies to infant rice cereals made from different types of rice, including white rice, brown rice, organically grown rice, and conventionally grown rice. Organic certification does not exempt a product from the agency’s arsenic guidance, nor does it guarantee a lower concentration.

The FDA has also conducted testing and risk assessments involving other rice products and foods commonly eaten by infants and young children. This work highlights an important point: reducing arsenic exposure is not just about checking a single number on a package. Manufacturers can reduce exposure through sourcing and testing, while consumers can reduce their reliance on rice-based products when appropriate alternatives are available.

What About Health Canada’s Recommendations?

Health Canada and the Canadian Food Inspection Agency monitor arsenic levels in foods sold in Canada. Health Canada also evaluates dietary exposure and the potential health effects of arsenic, with particular attention to infants and children. Regulatory approaches can differ between countries, so consumers should not assume that a specific U.S. action level automatically applies to every rice product sold in Canada.

For consumers, Health Canada’s practical advice includes eating a variety of nutritious foods, varying the types of whole-grain foods consumed, and cooking rice in excess water. Specifically, Health Canada recommends using at least six parts water to one part rice, then draining the rice and discarding the cooking water.

This recommendation is useful because arsenic can dissolve into cooking water. When rice is boiled in a large amount of water and the water is discarded, some of the arsenic can be removed rather than remaining in the finished meal. The method is not perfect, however, and its effectiveness varies with the rice and cooking conditions.

The broader recommendation from Canadian public health guidance is to maintain a varied diet rather than rely too heavily on one grain. This is especially relevant when rice, rice cereal, rice crackers, rice drinks, and other rice-based products appear frequently in a person’s daily meals.

Types of Grains

The amount of arsenic in rice varies by type, and white rice generally contains less inorganic arsenic than brown rice of a comparable variety. However, white rice is lower in fiber and usually contains less of certain naturally occurring vitamins, minerals, and other beneficial compounds because its outer bran layer has been removed.

Brown rice retains its bran and germ, making it a whole grain with more fiber and a different nutritional profile than white rice. Unfortunately, arsenic can accumulate in the bran, which helps explain why brown rice often has higher arsenic concentrations. This does not mean brown rice is unhealthy or that everyone should switch to white rice. Instead, it highlights a trade-off between whole-grain nutrition and arsenic exposure that can be managed through dietary variety.

One practical approach is to obtain whole-grain nutrients from several different foods rather than depending on brown rice as the primary source. Oats, barley, whole-wheat products, and other whole grains can contribute fiber and nutrients while broadening the range of foods in the diet.

Other grains and grain-like seeds can also be useful alternatives. Amaranth, quinoa, buckwheat, millet, bulgur, farro, and barley generally contain less inorganic arsenic than many rice products, although concentrations still vary by crop and growing conditions. These alternatives also provide different combinations of fiber, protein, vitamins, minerals, and other nutrients.

For example, quinoa provides protein and a range of minerals, while oats and barley are useful sources of fiber. Bulgur and farro can replace rice in grain bowls and side dishes, while buckwheat and millet can be used in a variety of savory and sweet recipes. Rotating among these foods can reduce dependence on rice without requiring major changes to your overall eating pattern.

It is also worth distinguishing between naturally gluten-free alternatives and grains that contain gluten. Quinoa, amaranth, millet, and buckwheat are naturally gluten-free, while barley, bulgur, and farro contain gluten. People with celiac disease or other medically necessary dietary restrictions should select alternatives appropriate to their needs.

White Rice Versus Brown Rice: Which Is Better?

There is no single answer that applies to everyone. Brown rice usually has more fiber and retains more of the grain’s original nutrients, but it also tends to have higher arsenic levels. White rice usually has less arsenic because much of the bran has been removed, but it provides less fiber and may contain fewer naturally occurring micronutrients.

The best choice depends on the overall diet, how often rice is eaten, the type and origin of the rice, and any individual nutritional needs. Someone who eats rice occasionally as one component of a varied diet may reasonably choose brown rice for its nutritional benefits. Someone who eats rice several times a day may wish to rotate in lower-arsenic rice varieties and other grains more frequently.

It is also important to remember that rice is not the only way to obtain fiber, magnesium, B vitamins, and other nutrients commonly associated with whole grains. You can maintain a nutritious diet without making brown rice a daily staple, just as you can include brown rice without needing to avoid it because of arsenic concerns.

Rice With Lower Arsenic Levels

The region where rice is grown can substantially affect its arsenic content. Studies and consumer testing have found that some rice varieties and growing regions tend to have lower average levels of inorganic arsenic than others. In particular, white basmati rice grown in California, India, and Pakistan, as well as certain U.S.-grown sushi rice varieties, has often shown relatively low levels in comparative testing.

These findings are useful when choosing rice, but they should not be treated as guarantees. A lower average for a particular region does not mean that every sample from that region has a low concentration. Local soil conditions, irrigation water, farming practices, and differences between individual fields can all influence the final amount of arsenic.

The following brands have been associated with products from the regions discussed below. However, this is not a verified ranking of the brands by arsenic concentration. A company may sell several types of rice that come from different regions, and sourcing can change between products or harvests. Check the specific package for its stated origin when that information is available.

California:

Lundberg Family Farms
SunWest
Tamanishiki
Royal Rice
Nishiki

India:

Kohinoor
India Gate
Daawat
Lal Qilla
Amira

Pakistan:

Shaheen Basmati Rice
Mehran
Kisan
Falak
Matco Foods

When choosing among these products, prioritize the rice type and its actual growing origin rather than relying solely on the brand name. White basmati rice from a region that tends to have lower arsenic levels may be a reasonable option for frequent rice eaters, but a brand label alone cannot confirm that a particular package has a low concentration.

It is also worth remembering that brown basmati rice can contain more arsenic than white basmati rice from the same region. A lower-arsenic growing region may still be helpful, but the type of rice remains an important part of the equation.

Rice With Higher Arsenic Levels

Some rice-growing regions in the United States, particularly parts of the South-Central and southeastern rice-growing areas, have shown higher average arsenic concentrations in certain testing programs. Arkansas, Louisiana, Texas, and nearby rice-producing areas have been of particular interest because of differences in soil characteristics and historical agricultural practices.

Historical pesticide use may help explain some of these differences, but it is not the only factor. The amount of arsenic naturally available in the soil, the composition of the soil, water quality, and the way rice is cultivated can all affect plant uptake. Consequently, two samples from the same state may have different arsenic concentrations.

If reducing arsenic exposure is a priority, checking the growing origin of your rice can be helpful. Packages that identify the state or country in which the rice was grown may provide more useful information than packages that identify only where the rice was milled, processed, or packaged.

The following brands have been associated with rice products sold from U.S. growing regions discussed in relation to arsenic. However, their inclusion does not establish that every product they sell has high arsenic levels. Brand portfolios can contain rice sourced from different states and countries, and individual products can vary considerably.

Uncle Ben’s
Supreme Rice
Mahatma
Riceland
Blue Ribbon
Delta Blues
Texmati

*Note: These brands should not be interpreted as a definitive list of products with high arsenic concentrations. The brands and their individual products may use rice from different growing regions, and the list is not based on laboratory testing of every product or package. Actual arsenic levels can vary substantially even when rice comes from the same general region.

Does Organic Rice Have Less Arsenic?

Not necessarily. Organic rice can contain arsenic because arsenic is naturally present in the environment, and rice plants can absorb it from soil and water regardless of whether synthetic pesticides were used. Organic farming certification is therefore not a reliable way to identify rice with lower inorganic arsenic concentrations.

Choosing organic foods may be appropriate for other reasons, but consumers should not assume that organic brown rice or organic white rice is automatically safer from an arsenic perspective. The rice variety, growing region, water quality, and other agricultural conditions are more useful considerations when trying to reduce exposure.

Can You Identify Low-Arsenic Rice From the Package?

In most cases, not with certainty. Arsenic is not visible, and its concentration cannot be determined from the rice’s color, smell, taste, or texture. A product can look and taste perfectly normal while containing measurable amounts of arsenic.

The country or state of origin can provide a useful starting point, particularly when choosing varieties that have shown lower average concentrations in comparative testing. However, origin is only a general indicator, not a measurement of the actual product. The most reliable way to establish a product’s concentration is through appropriate laboratory testing that measures inorganic arsenic.

Some manufacturers may conduct testing or provide information about contaminant controls. When evaluating such claims, it is useful to distinguish between a company’s general quality-control policy and publicly available test results for the actual product. Statements such as “tested for heavy metals” are less informative than results that identify the contaminant measured, the concentration found, and the product or batch tested.

Arsenic in Other Rice Products

Rice is not always eaten as a bowl of cooked grains. It is also used to make breakfast cereals, rice cakes, crackers, rice flour, rice noodles, pasta alternatives, snack foods, rice milk, and other products. These foods can contribute to total arsenic exposure, especially when they are eaten frequently or make up a substantial part of the diet.

Rice flour is particularly relevant for people who regularly eat gluten-free products. Rice flour is often used in breads, cereals, crackers, and other packaged foods because it is versatile and naturally gluten-free. Someone who eats rice at several meals and also relies heavily on rice-based snacks and baked goods may receive more exposure than someone who eats a serving of rice only occasionally.

Rice syrup and other rice-derived ingredients can also be used in processed foods. The amount of arsenic in a finished product depends on the ingredient concentration, the amount used, the source of the rice, and the processing method. It is not possible to determine the exact amount of arsenic in a food simply from the presence of rice on its ingredient list, but repeated consumption of many rice-based products can increase reliance on rice as a dietary source of exposure.

Rice drinks deserve special attention in young children because they can contribute to exposure and may not provide the nutrients needed when used as a substitute for breast milk, infant formula, or an appropriate milk alternative. Health Canada’s advice against using rice-based beverages as the main milk alternative for children under two years of age is therefore important for both nutritional and contaminant-exposure reasons.

For adults, the most useful strategy is to look at the entire dietary pattern. Switching to a lower-arsenic rice variety can be helpful, but the benefit may be smaller if rice flour, crackers, cereals, and other rice-based foods remain major daily staples. Rotating different grains and reducing unnecessary dependence on rice can help address exposure from multiple sources at once.

Do I Need to Avoid Rice?

Wondering if you should cut rice from your diet due to arsenic concerns? The good news is that most people do not need to eliminate rice completely. Rice provides energy, is easy to prepare, and can be part of a healthy and balanced diet. The more practical approach is to reduce unnecessary exposure while maintaining a variety of nutritious foods.

Risk depends on the amount of inorganic arsenic consumed over time, not merely on whether a food contains detectable arsenic. Eating rice occasionally as part of a varied diet is very different from relying on rice and rice-based products at almost every meal. Frequency of consumption, portion sizes, the type of rice, and other sources of arsenic all influence total exposure.

Rice can also be a useful component of diets in which other foods are expensive, difficult to access, or poorly tolerated. For people who depend on rice as an affordable staple, completely eliminating it may be unnecessary or impractical. Choosing suitable varieties, using cooking methods that remove some arsenic, and including other grains when feasible can provide a more realistic way to reduce exposure.

Rice is undeniably a source of carbohydrate, and excessive portions may make it more difficult for some people to manage calorie intake or blood sugar levels. However, these are separate nutritional considerations from arsenic exposure. The right portion depends on the individual’s energy needs, activity level, overall diet, and health goals. There is no single portion size that is appropriate for everyone.

Brown rice can offer more fiber and certain nutrients, while white rice generally contains less arsenic. Instead of assuming one type is always best, consider varying the type of rice you eat and getting whole-grain nutrients from other foods. You can also use alternatives such as quinoa, oats, barley, millet, buckwheat, and other grains to reduce the proportion of your diet that depends on rice.

People who eat rice several times a day may have more reason to make these adjustments than people who consume it only occasionally. Infants and young children also deserve particular attention because of their body weight and developmental stage. In these situations, a little dietary variety can help reduce exposure without requiring the complete elimination of an otherwise useful food.

How Often Can You Safely Eat Rice?

There is no single universal number of rice servings per week that guarantees the same level of safety for everyone. The arsenic content of rice varies widely, and people’s total exposure also depends on their drinking water, other foods, body weight, and the amount of rice they consume in each serving.

For someone who eats rice occasionally, selecting a reasonably low-arsenic variety and preparing it properly may be sufficient as part of an otherwise varied diet. Someone who eats rice two or three times a day may benefit more from replacing some meals with alternative grains or potatoes, using different types of rice, and considering cooking techniques that reduce arsenic.

It is important not to interpret general consumer recommendations as a guarantee that a particular number of servings is completely risk-free. Conversely, the presence of arsenic does not mean that a normal serving of rice will produce an immediate health problem. The objective is to reduce repeated exposure over time, especially where doing so is relatively easy.

Does Rinsing Rice Before Cooking Remove Arsenic?

Rinsing rice before cooking can remove surface starch, dust, and other loose material, but it generally has a limited effect on the total amount of arsenic in the grain. Much of the arsenic is present within the grain itself rather than existing only as residue on the outside.

Some studies have found that repeated rinsing can reduce arsenic under particular preparation conditions, but the effect is variable and should not be relied upon as the primary method for reducing exposure. Research has also found that rinsing can wash away some of the iron, folate, thiamin, and niacin added to enriched white rice.

If you prefer to rinse rice for texture or general preparation, you can continue doing so. However, rinsing alone is not the most dependable strategy for lowering arsenic exposure. Cooking rice in excess water and discarding the water can remove more arsenic under suitable conditions.

Removing Arsenic From Rice

Although you cannot remove every trace of arsenic from rice using ordinary home cooking methods, you can reduce the amount that remains in the cooked grain. Arsenic is relatively water-soluble, which means some of it can move from the rice into the surrounding water during cooking. The key is to choose a method that allows this water to be discarded rather than absorbed entirely into the finished food.

Research has examined several approaches to cooking rice, including rinsing, soaking, and boiling in excess water. One method investigated by researchers at the University of Sheffield is called the “parboiling with absorption method” (PBA). In a study published in 2020, this approach reduced arsenic levels by more than 50% in brown rice and approximately 74% in white rice under the study’s experimental conditions.

These results are encouraging, but they should not be interpreted as a guarantee that the same percentage will be removed from every rice variety or every package. The amount removed can depend on the starting concentration, the rice’s characteristics, the water used, and the cooking procedure. Nevertheless, the findings demonstrate that cooking technique can make a meaningful difference.

Method 1: Parboiling With the Absorption Method

The parboiling with absorption method was designed to remove a substantial amount of arsenic while retaining much of the rice’s nutritional value. Unlike simply cooking rice in excess water from beginning to end, it uses an initial boiling stage to move arsenic out of the grains, followed by cooking in fresh water that is mostly absorbed.

Here’s a simple breakdown of the process:

Measure and Rinse: Measure your rice and rinse it if desired to remove surface starch and loose debris. Drain it well. Remember that rinsing alone is not expected to remove most of the arsenic.
Boil in Pre-boiled Water: Bring a generous amount of water to a rolling boil. Add the rice and let it boil for five minutes. This first stage partially cooks the grains and allows some of the arsenic to move into the water.
Drain and Rinse: After five minutes, drain the rice carefully and discard the cooking water. Rinse the rice with fresh water to help remove residual starch and water remaining on the grains. Take care when draining hot water.
Cook as Usual: Transfer the rice back to the pot, add an appropriate amount of fresh water, and finish cooking over a lower heat until the rice is tender and the remaining water has been absorbed. Follow the rice variety’s cooking requirements as needed.

In the University of Sheffield study, this approach removed more than 50% of the naturally occurring arsenic in brown rice and approximately 74% in white rice. The researchers also reported that their process did not reduce the measured micronutrient content of the rice under the conditions they tested.

This is a useful option for people who eat rice frequently and want to lower their exposure without changing their diet dramatically. However, the reported percentages are study-specific results, not a guaranteed outcome for every rice variety. The process may also alter the texture of the finished rice, and the cooking times or amount of water needed can vary.

Method 2: Cook Rice in Excess Water and Drain It

Another practical method is to cook rice in substantially more water than it can absorb, then drain away the remaining water before eating. This is the method specifically recommended by Health Canada, which advises using at least six parts water to one part rice and discarding the cooking water.

Research from the U.S. Food and Drug Administration has found that cooking rice in excess water can reduce the inorganic arsenic remaining in the cooked grain. In one study, average inorganic arsenic levels were reduced by approximately 40% in long-grain polished rice, 60% in parboiled rice, and 50% in brown rice. These figures demonstrate the potential benefit of the method, but the amount removed varies with the rice and preparation conditions.

The general process is straightforward:

Measure and Rinse: Measure the desired amount of rice and rinse it if desired.
Add Plenty of Water: Add at least six parts water for every one part rice. A larger amount may be needed depending on the pot, rice variety, and cooking duration.
Boil Until Tender: Cook the rice in the water until the grains reach the desired texture. Add more hot water if necessary to prevent the pot from becoming dry before the rice is cooked.
Drain and Discard the Water: Drain the rice thoroughly and discard the remaining cooking water rather than using it in soups, sauces, or other foods.

The major advantage of this method is that arsenic that has moved into the water is removed from the meal when the water is discarded. By contrast, when rice is cooked using the traditional absorption method, most of the cooking water is absorbed into the grain, so arsenic that dissolves into that water may remain in the food.

Does Cooking Rice in Excess Water Remove Nutrients?

There is a trade-off to consider. Cooking rice in excess water can remove some water-soluble nutrients in addition to arsenic. Research has found that this approach can reduce certain B vitamins, including folate, thiamin, and niacin, particularly in enriched or fortified rice. Some minerals may also be lost during cooking.

This does not mean that cooking in excess water is necessarily a poor choice. It means that reducing arsenic and preserving every nutrient are not always perfectly compatible goals. The practical importance of nutrient loss depends on the rice variety, whether the rice is fortified, how it is prepared, and how much of those nutrients a person obtains from the rest of their diet.

For people who regularly eat enriched white rice, some nutrients lost during cooking may be nutrients that were deliberately added during processing. A varied diet can help provide these nutrients from other sources. People who rely heavily on rice as a staple may wish to balance arsenic-reduction strategies with adequate intake of iron, folate, B vitamins, and other important nutrients.

The parboiling with absorption method may be useful for people who wish to minimize nutrient losses while still reducing arsenic. However, its reported nutrient-preservation results come from a particular study and cooking procedure. It should not be assumed that every variation of the method will have identical results.

What About Soaking Rice Overnight?

Soaking rice before cooking has been investigated as another way to reduce arsenic, but it is not a guaranteed solution. The amount removed depends on the rice, the length of soaking, the water-to-rice ratio, and whether the soaking water is discarded. Soaking may help under some conditions, but it should not be assumed to remove as much arsenic as an effective excess-water cooking method.

If you soak rice for culinary reasons, use clean water, handle the rice safely, and discard the soaking water rather than automatically using it for cooking. Soaking does not make high-arsenic rice arsenic-free, and its effectiveness is too variable to serve as the only strategy for reducing exposure.

Does Boiling Rice Remove Arsenic From Contaminated Water?

No. Ordinary boiling does not destroy arsenic or reliably remove it from contaminated drinking water. When water evaporates during boiling, arsenic may become more concentrated in the remaining water. This is different from cooking rice in excess water and then discarding that water, which can remove arsenic that has leached out of the grains.

This distinction is particularly important for people who use private wells. If your drinking water comes from a well, water quality can affect your overall arsenic exposure and the water used to prepare food. Follow local guidance for testing private well water, and use an appropriate, verified treatment system if arsenic is detected. Do not rely on boiling alone to make arsenic-contaminated water safe.

The Best Ways to Reduce Arsenic Exposure From Rice

For most people, there is no need to make rice a forbidden food. A combination of sensible purchasing choices, appropriate preparation, and dietary variety can help lower exposure while preserving the convenience and nutritional value that make rice useful.

1. Vary the Grains You Eat

The simplest long-term strategy is to avoid depending on rice for every grain-based meal. Incorporate alternatives such as oats, barley, quinoa, buckwheat, millet, bulgur, and farro. Doing so can lower the proportion of your diet that comes from rice while providing a broader range of nutrients and food choices.

2. Consider the Type and Origin of Rice

If you eat rice frequently, consider white basmati rice from California, India, or Pakistan, or suitable rice varieties from other regions that have shown relatively low average arsenic concentrations in comparative testing. Check the growing origin where it is available, while remembering that regional averages cannot guarantee the concentration in a specific package.

3. Use a Cooking Method That Reduces Arsenic

Cooking rice in excess water and discarding the water can reduce arsenic levels. The parboiling with absorption method is another option that has produced encouraging results in research. Choose a method that fits your cooking preferences and nutritional needs, and remember that neither method removes every trace of arsenic.

4. Pay Attention to Rice-Based Snacks and Processed Foods

Reducing arsenic exposure is not just about the rice served at dinner. Rice crackers, cereals, rice cakes, rice flour products, and rice drinks can also contribute to overall intake. If several of these foods are daily staples, consider replacing some with suitable alternatives made from oats, corn, wheat, or other grains.

5. Take Extra Care With Infant and Toddler Diets

Offer a variety of age-appropriate foods and grains rather than relying on rice cereal as the primary cereal for an infant. For young children, avoid using rice-based beverages as the main milk alternative. These steps can reduce dependence on rice-based products during a period of rapid growth and development.

6. Consider Your Drinking Water

Rice is only one possible source of arsenic exposure. Drinking water can be an important contributor, particularly in areas where groundwater contains elevated concentrations. If you use private well water, appropriate testing and treatment can be important for reducing exposure from both drinking and cooking.

Final Thoughts on Arsenic in Rice

Arsenic in rice is a legitimate food-safety concern, particularly when inorganic arsenic exposure occurs repeatedly over many years. Rice plants can absorb arsenic from soil and water, and levels vary depending on rice type, growing region, agricultural conditions, and processing. White rice generally contains less arsenic than comparable brown rice, while some rice-growing regions tend to produce rice with lower average concentrations than others.

However, the presence of arsenic does not mean that every package of rice is dangerous or that everyone needs to stop eating rice. The most reasonable approach is to reduce unnecessary exposure without sacrificing overall dietary quality. This can be achieved by varying the grains you eat, choosing appropriate rice varieties, using cooking methods that remove some arsenic, and paying attention to rice-based products that are consumed frequently.

For parents, offering infants and young children a variety of grains is especially important. For people who rely on rice as a daily staple, selecting suitable varieties and cooking rice in excess water may be practical ways to reduce exposure. People who use private well water should also consider whether their water supply contributes to their overall arsenic intake.

Ultimately, the goal is not to eliminate every possible trace of arsenic from your diet, which would be unrealistic. It is to make informed choices that lower avoidable exposure while preserving the benefits of a varied, nutritious diet. Rice can continue to have a place in a healthy eating pattern, but it does not need to be the only grain on your plate.