Yes, rinsing rice before cooking removes some arsenic, but it does not remove all of it. Depending on the rice type and rinsing method, you can wash away roughly 10% to 30% of the inorganic arsenic, while the rest remains in the grain and is absorbed during cooking. To meaningfully lower arsenic levels further, you need to combine rinsing with cooking in excess water and choosing lower-arsenic rice varieties.
What Is Arsenic in Rice and Why Is It There?
Arsenic is a naturally occurring element in soil and groundwater. Rice plants are particularly efficient at taking up arsenic from flooded paddy fields, where the waterlogged conditions make arsenic more available to the roots. Unlike many other crops, rice accumulates arsenic in the grain itself, which is why rice tends to have higher arsenic levels than wheat, corn, or oats grown in the same region.
There are two main forms: organic arsenic (less toxic, mostly found in seafood) and inorganic arsenic (the form linked to health concerns). In rice, the inorganic form dominates. Long-term exposure to high levels of inorganic arsenic has been associated with increased risks of certain cancers and skin lesions, according to the World Health Organization and the U.S. Food and Drug Administration (FDA). The FDA has proposed an action level of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal, and the EU has set limits for rice sold in Europe.
Not all rice is equal. Brown rice typically contains more arsenic than white rice of the same variety because arsenic concentrates in the outer bran layer. Basmati and jasmine rice from specific regions (like India, Pakistan, and Thailand) tend to have lower arsenic levels, while rice grown in the southern United States (Texas, Arkansas, Louisiana) often has higher levels due to historical use of arsenic-based pesticides and soil conditions.
How Rinsing Removes Arsenic (and What It Can’t Do)
Rinsing works because arsenic is water-soluble. When you wash raw rice, some of the inorganic arsenic on the surface and in the outer layers dissolves into the rinse water. The longer and more vigorously you rinse, the more arsenic you remove. However, arsenic is also present inside the grain, not just on the surface, so rinsing alone cannot eliminate it.
Research from the University of Sheffield and other institutions has shown that rinsing rice with water until it runs clear removes about 10% to 30% of the arsenic, depending on the rice type. A more effective method is cooking rice in a large volume of water (like pasta) and then draining the excess water; this can remove up to 50% of arsenic. Combining rinsing with high-water cooking removes the most arsenic, but even then, some remains.
It is worth noting that rinsing also removes some water-soluble nutrients, including folate, iron, and thiamine (vitamin B1). In populations where rice is a dietary staple and nutrition is marginal, this nutrient loss is a real trade-off. For most people eating a varied diet, the benefit of reduced arsenic exposure outweighs the minor nutrient loss.
Best Methods to Reduce Arsenic in Rice
If you want to minimize arsenic in your rice, follow these steps in order of effectiveness:
- Choose low-arsenic rice varieties: Basmati and jasmine rice from India, Pakistan, and Thailand typically have lower arsenic levels than American long-grain rice. Sushi rice from Japan also tends to be lower.
- Rinse thoroughly: Place rice in a fine-mesh strainer and rinse under running water for 30–60 seconds, stirring with your hand, until the water runs clear. This removes surface arsenic and excess starch.
- Cook in excess water: Use a 6:1 water-to-rice ratio (e.g., 6 cups (1.4 L) water to 1 cup (185 g) rice). Boil for 5 minutes, then reduce heat and simmer until tender, about 15–20 minutes. Drain the excess water. This method removes up to 50% of arsenic.
- Soak rice overnight: Soaking for 12 hours before cooking can also reduce arsenic, though the effect is less than the excess-water method.
- Do not cook rice in a rice cooker with the standard 2:1 water ratio: That method absorbs all the water, leaving arsenic in the rice.
For people who eat rice daily, especially infants and young children, the FDA recommends cooking rice in excess water and draining it, as well as offering a variety of grains (quinoa, barley, buckwheat) to reduce overall arsenic intake.
Brown Rice vs. White Rice: Which Is Safer?
Brown rice is more nutritious—it has more fiber, magnesium, and B vitamins—but it also contains more arsenic because the bran layer retains it. White rice has had the bran removed, so it has less arsenic, but also fewer nutrients.
If you regularly eat brown rice, you can reduce arsenic by rinsing and cooking in excess water, but you will still get more arsenic than from white rice of the same origin. The FDA’s testing found that brown rice averages about 154 ppb of inorganic arsenic, while white rice averages about 92 ppb. For infants, the FDA recommends infant rice cereal (which is usually made from white rice) in moderation, and suggests offering a variety of cereals like oatmeal, barley, and quinoa.
For adults, the health benefits of brown rice (fiber, whole grains) may outweigh the slightly higher arsenic risk, as long as you vary your grain intake. The key is not to eat rice exclusively.
Regional Differences and What They Mean for You
Where your rice is grown matters more than you might think. A 2014 Consumer Reports study tested 223 rice samples and found that rice from the southern U.S. (Arkansas, Louisiana, Texas) had the highest inorganic arsenic levels, while rice from Thailand, India, and California had lower levels. Basmati from India and Pakistan was lowest.
Here is a rough ranking of typical inorganic arsenic levels (per serving) based on FDA and Consumer Reports data:
- Lowest: Basmati and jasmine from India, Pakistan, and Thailand; sushi rice from Japan.
- Moderate: California white rice, brown basmati.
- Highest: Southern U.S. long-grain white and brown rice, especially from Texas and Arkansas.
If you live in the U.S. and buy generic long-grain rice, it is likely from the South. Choosing imported basmati or jasmine can reduce arsenic exposure, though imported rice may be more expensive. Always check the package for country of origin.
Is Rinsing Enough for Babies and Children?
Infants and young children are more vulnerable to arsenic because their bodies are still developing and they eat more rice per pound of body weight than adults. The American Academy of Pediatrics recommends limiting rice cereal for babies and offering a variety of grains instead. When you do make rice for a child, rinsing and cooking in excess water is especially important.
For infant rice cereal, the FDA has proposed an action level of 100 ppb of inorganic arsenic. Some commercial infant cereals meet this, but you can also make your own from low-arsenic rice (like basmati) and cook it in excess water. However, homemade rice cereal may not be fortified with iron, which is why many pediatricians recommend commercial fortified cereals. If you choose homemade, talk to your pediatrician about iron supplementation.
For older children, the same advice applies: rinse rice, cook in excess water, and serve a variety of grains. Do not let rice be the only starch at every meal.
Frequently Asked Questions
Does rinsing rice remove all arsenic?
No. Rinsing removes about 10–30% of arsenic, depending on the rice and how thoroughly you rinse. The rest is inside the grain and only comes out with cooking in excess water. Even then, some arsenic remains.
Is it safe to eat rice every day?
For most adults, eating rice daily is safe if you vary the type and origin, rinse it, and cook it in excess water. The FDA does not advise avoiding rice, but suggests eating a variety of grains. For infants and young children, limit rice cereal and offer other grains.
Does rinsing rice remove nutrients?
Yes, rinsing removes some water-soluble B vitamins (thiamine, niacin) and minerals like iron and zinc. The loss is small for most people, but in populations where rice is the main food, it can contribute to deficiencies. Soaking and rinsing also remove starch, which changes texture.
What is the best way to cook rice to reduce arsenic?
The most effective home method is to cook rice in a 6:1 water-to-rice ratio, boil for 5 minutes, then simmer until done, and drain the excess water. This removes up to 50% of arsenic. Rinsing first adds a little more reduction.
Is organic rice lower in arsenic?
Not necessarily. Organic rice is grown without synthetic pesticides, but arsenic comes from soil and water, which can be contaminated regardless of farming method. Organic rice may have slightly lower arsenic if grown in fields with less historical pesticide use, but it is not guaranteed.
Does rinsing rice change its cooking time?
Yes, rinsing removes surface starch, which can make cooked rice less sticky and slightly drier. It may also reduce cooking time by a minute or two, but the difference is minor. For sticky rice (like sushi rice), you actually want to rinse more to remove excess starch.
Practical Tips for Everyday Rice Cooking
To put this into practice, here is a simple routine:
- Measure your rice (e.g., 1 cup / 185 g).
- Rinse in a fine-mesh strainer under running water for 30 seconds, stirring, until water runs clear.
- Add rice to a pot with 6 cups (1.4 L) of water (for every 1 cup of rice).
- Bring to a boil, then reduce heat to low and simmer uncovered for 15–20 minutes, until rice is tender.
- Drain the excess water using a strainer.
- Return rice to the pot, cover, and let sit for 5 minutes to steam.
This method works for white rice, brown rice, and basmati. For brown rice, increase simmering time to 30–35 minutes. The texture will be less sticky than the absorption method, but the arsenic reduction is worth it if you eat rice often.
If you prefer the absorption method (2:1 water-to-rice), you can still rinse first, but you will retain more arsenic. For occasional rice eaters, this is fine; for daily eaters, the excess-water method is safer.
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