Rice is a staple in millions of American homes. But recent testing shows much of the rice on store shelves, including popular brands, contains arsenic at levels that may be harmful, especially for infants and young children.
This is not a fringe issue. Arsenic exposure has been linked to developmental delays, kidney damage, and increased lifetime risk of certain cancers. For households where rice is eaten daily, especially in Latino and Asian American communities, the risk is higher simply due to greater consumption (1).
The Scope of the Problem
A large independent analysis tested over 200 rice and rice-based products sold in U.S. grocery stores. Every single sample contained arsenic, and many also contained cadmium, another heavy metal with long-term health risks. Brown rice from the southeastern United States tested highest, while California-grown white rice, Indian basmati, and Thai jasmine rice consistently tested lower. Contamination varied less by brand than by growing region and rice type (2).
Why does this matter? Arsenic and cadmium are not harmless trace minerals. They accumulate in the body over time, crossing the placenta during pregnancy and interfering with brain development in young children (3). Even low but chronic exposure increases the burden on the kidneys and can contribute to bone loss later in life (4).
How Arsenic Gets Into Rice
Rice plants naturally absorb more arsenic from soil and water than most other grains. In some regions, historical pesticide use and arsenic-rich groundwater make the problem worse. Brown rice contains more arsenic than white because the heavy metals are concentrated in the outer layers, which are removed during milling (4).
The Role of Cadmium
While arsenic gets most of the attention, cadmium was found in almost every sample tested. Cadmium is a known carcinogen and can cause kidney damage and bone weakness over time (3). When both metals are present in a food eaten daily, their effects are cumulative.
Why Some Communities Face Higher Risks
For Asian American and Latino families, rice often makes up a larger share of total calories. In infants under two years old from these groups, rice can account for two to four times more arsenic exposure than in the general population. During pregnancy, both arsenic and cadmium cross the placenta, exposing the developing baby at a critical stage for brain and organ development (3; 5).
đź’ˇ Key Takeaway: Not all rice carries the same risk. Where it is grown, the type you choose, and how you prepare it all influence how much arsenic ends up on your plate.
Choosing Lower-Risk Rice
Not all rice carries the same contamination levels. Testing shows that California-grown white rice, Indian basmati, and Thai jasmine rice tend to contain less arsenic and cadmium, while brown rice grown in parts of the southeastern United States often ranks among the highest (4). Labels do not always state where the rice was grown. If a bag only says “USA,” the origin is unknown, so treat it as higher risk unless you prepare it using methods that remove arsenic.
Cooking Methods That Reduce Arsenic
How you cook rice can make a measurable difference in how much arsenic you consume. The most effective method is to soak the grains before cooking, use six to ten cups of water for each cup of rice, and drain the water when done. This approach can remove up to 60 percent of the arsenic. Rinsing before cooking helps with starch but does little for heavy metals (6).
Considering Alternatives Without Giving Up Rice
You do not have to give up rice entirely to lower your exposure. Rotating in other grains such as barley and wheat can help. These alternatives usually test far lower in arsenic than rice (7).
Why White Rice May Be Better for Some People
Because arsenic concentrates in the bran, white rice, with the bran removed, generally carries less contamination than brown rice. It is also easier to digest for people with gut inflammation, mitochondrial stress, or difficulty handling high-fiber foods. While white rice is not nutrient dense, when sourced from low-contamination regions and prepared properly, it can serve as a cleaner carbohydrate option within a balanced diet (4; 8).
đź’ˇ Key Takeaway: Choosing rice from lower-contamination sources, preparing it with a boil-and-drain method, and rotating in alternative grains can cut your heavy metal exposure without removing rice from your diet.
Why Low-Level Exposure Still Matters Over Time
Arsenic and cadmium do not leave the body quickly. Arsenic can interfere with methylation and cell signaling that guide brain development, while cadmium accumulates in kidneys, clearing so slowly that even modest daily intakes can create a long-term body burden (9).
This is why total exposure over months and years matters more than a single serving. If rice appears in multiple meals daily, the cumulative intake rises, especially when combined with other foods that may also contain small amounts of heavy metals. Choosing lower-contamination rice and cooking methods that actively remove arsenic reduces this background load (1, 4).
Who Is Most Affected
Infants and toddlers
Young children eat more food per kilogram of body weight, so rice-based cereals, snacks, and porridges can quickly make arsenic one of their leading early-life exposures. Both arsenic and cadmium can cross the placenta, meaning exposure may begin before birth and continue after if rice-based ingredients are common in the mother’s diet (2).
Pregnant people
During pregnancy, the brain and nervous system develop rapidly. Even low, ongoing exposure has been linked with measurable cognitive and behavioral effects in children later in life. Reducing avoidable toxicants during this period is one of the most effective ways to protect long-term outcomes (2; 10).
Rice-dependent households
In many Asian American and Latino families, rice serves as the foundation of daily meals. While the overall diet can be nutrient-rich, the cumulative dose of heavy metals may be higher simply due to frequency. Swapping in lower-arsenic varieties or rotating in non-rice grains a few times a week can cut exposure without altering cultural traditions (1; 4).
Practical Steps to Protect Your Family
Buy with intention
Choose rice varieties known for lower contamination, such as California-grown white rice, Indian basmati, and Thai jasmine. If you cannot confirm the growing region, use a cooking method that drains the water to remove as much arsenic as possible (4).
Cook for removal, not just texture
Soak rice before cooking, boil it in excess water, and drain before serving. If you prefer absorption cooking, drain first, then finish with a quick steam in fresh water (1, 4).
Adjust for digestive needs
White rice generally contains less arsenic than brown and is easier for people with gut irritation or mitochondrial fatigue. Pair it with protein, healthy fats, and vegetables to create a balanced meal (4, 5).
Be selective with baby foods
Avoid brown rice cereals for infants. Choose low-arsenic white rice prepared with the boil-and-drain method, and rotate in other low-metal grains designed for early feeding. Check labels on snacks and teething wafers, since rice flour is a common base ingredient (1, 2).
Think about the whole plate
Rice is one possible source of heavy metals, but not the only one. Certain juices, leafy greens, and seafood can also contribute small amounts. Balancing sources helps keep total exposure low without cutting out entire food groups (6).
💡 Key Takeaway: The real risk is cumulative exposure over time. By choosing low-contamination rice, cooking it in a way that removes arsenic, and rotating in other grains, you can protect the people who eat rice most often — without removing it from the diet.
FAQ
Which type of rice has the least arsenic?
California-grown white rice, Indian basmati, and Thai jasmine rice generally test lower in arsenic and cadmium compared to brown rice from the southeastern United States.
Does rinsing rice remove arsenic?
Rinsing removes surface starch but does little to reduce arsenic levels. The most effective method is boiling in excess water and draining before eating.
Is brown rice always a healthier choice?
Not necessarily. Brown rice retains the bran layer, which contains more arsenic. For some people, especially those with gut inflammation or mitochondrial stress, white rice from low-contamination sources can be a better option.
Are infants at risk from arsenic in rice?
Yes. Infants and toddlers absorb proportionally more arsenic per kilogram of body weight. Rice cereals, snacks, and porridges can be major contributors to early-life exposure.
✏︎ The Bottom Line
Rice can be part of a healthy diet, but knowing which varieties to buy and how to prepare them makes all the difference. Lower-contamination rice such as California white, Indian basmati, or Thai jasmine, cooked in excess water and drained, can dramatically cut your exposure to arsenic. For high-risk groups including infants, pregnant people, and those who eat rice daily, these choices help protect brain development, kidney function, and long-term health.
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