Yes, brown rice contains arsenic, and it consistently has more than white rice. On average, brown rice has about 80% more inorganic arsenic than white rice of the same type. FDA testing found brown rice averages 154 parts per billion (ppb) of inorganic arsenic compared to 92 ppb in white rice. The difference comes down to the outer layers of the grain, which are stripped away during polishing to make white rice but remain intact in brown rice.
Why Brown Rice Has More Arsenic
Rice plants are unusually efficient at absorbing arsenic from soil and water. The element concentrates in specific parts of the grain, particularly between the husk and the starchy interior. The bran and outer endosperm layers hold the highest concentrations of both total arsenic and its more dangerous inorganic form.
When rice is milled into white rice, those outer layers are removed, taking a significant portion of the arsenic with them. Brown rice keeps those layers intact, which is why it’s higher in fiber, minerals, and certain vitamins, but also why it carries a heavier arsenic load. It’s an unfortunate tradeoff: the same bran that makes brown rice nutritionally appealing is also where arsenic accumulates.
Not All Rice Is Equal
Where your rice was grown matters as much as whether it’s brown or white. Rice from the south-central United States (Arkansas, Louisiana, Mississippi, Texas) averages about 0.30 micrograms of arsenic per gram, largely because of historical pesticide use that left arsenic in the soil. California-grown rice averages 41% less arsenic than south-central U.S. rice. Rice from countries with no history of arsenic-contaminated soils, like Thailand, India, and Pakistan, tends to have even lower levels.
Variety matters too. White basmati rice from California, India, or Pakistan, along with sushi rice from the U.S., averages about half the inorganic arsenic of most other rice types. If you prefer brown rice, brown basmati from California, India, or Pakistan is the best option, with roughly a third less inorganic arsenic than other brown rices. Thai jasmine rice also tends to test lower.
How Much Arsenic Is Actually in Store-Bought Rice
A recent report by Healthy Babies, Bright Futures found arsenic in 100% of 145 rice samples tested from popular brands including Trader Joe’s, Ben’s, and Goya, purchased from stores across 20 U.S. metro areas. Total heavy metal levels ranged from 63 to 188 ppb on average, with some samples reaching 240 ppb. Arsenic was the most prevalent metal detected, followed by cadmium.
One in four samples exceeded the FDA’s 100 ppb limit for inorganic arsenic in infant rice cereal. That limit, set in 2021, only applies to rice cereal made for babies. There is no federal limit for arsenic in rice sold to adults.
Health Risks From Arsenic in Food
The type of arsenic in rice is primarily inorganic arsenic, which is the more toxic form. The World Health Organization links long-term exposure to inorganic arsenic from food and water to skin lesions, skin cancer, bladder cancer, and lung cancer. It’s also associated with cardiovascular disease, diabetes, and pulmonary disease. Arsenic-related heart attacks are a significant cause of excess mortality in heavily exposed populations.
Exposure during pregnancy and early childhood carries additional concerns. It has been linked to negative impacts on cognitive development, intelligence, and memory in children, as well as adverse pregnancy outcomes and increased infant mortality. Early-life exposure is also connected to higher rates of cancer, lung disease, heart attacks, and kidney failure later in adulthood. The first visible symptoms of chronic exposure typically appear on the skin after about five years, including pigmentation changes and thickened patches on the palms and soles.
To be clear, these risks are best documented in populations with high arsenic exposure from contaminated drinking water, which delivers far more arsenic than a serving of rice. The concern with rice is cumulative: people who eat it multiple times a day, every day, or who feed it regularly to young children, face a meaningfully higher exposure over time.
How to Reduce Arsenic in Your Rice
The simplest cooking change is to treat rice like pasta. Use 6 to 10 cups of water per cup of rice, boil it, then drain the excess water before serving. This method washes away a substantial portion of the water-soluble arsenic that leaches out during cooking. Standard absorption cooking, where the rice soaks up all the water, keeps all the arsenic in the grain.
Beyond cooking technique, choosing your rice strategically makes a real difference:
- Lower-arsenic options: White basmati from California, India, or Pakistan. Sushi rice. Thai jasmine rice. If you want brown rice, go with brown basmati from those same regions.
- Higher-arsenic options: Brown rice of any variety (especially from the southeastern U.S.), and white rice grown in Arkansas, Louisiana, Mississippi, or Texas.
Rotating rice with other grains is another effective strategy. Quinoa, barley, couscous, millet, and bulgur all contain lower levels of heavy metals. For families with young children, limiting rice-based foods like rice cereal, rice milk, and rice snacks is particularly worth considering, since children eat more relative to their body weight and are more vulnerable to the developmental effects of arsenic exposure.