Arsenic in Rice: Why It Happens and How to Cook It Out

Contaminants

By the Ration Editorial Team · Reviewed against primary research · Updated July 25, 2026

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Key takeaways

Rice absorbs inorganic arsenic — a known carcinogen — from soil and water more than other grains.
Brown rice and rice-based products for infants are the biggest concern; variety and preparation reduce exposure.
Cooking rice in plenty of extra water and draining it removes a large share of the arsenic.

What arsenic load means

Inorganic arsenic is a naturally occurring element that is also a well-established human carcinogen at chronic exposure. Rice takes it up from soil and irrigation water far more efficiently than other grains, so rice and rice products are the main dietary route for many people.^[1] Arsenic load here is a tier reflecting how much a food tends to carry.

Why you might want to limit it

For most adults eating rice a few times a week, the exposure is modest. It matters more for people who eat rice as a daily staple, and especially for infants, where rice cereal and rice-based snacks can be an outsized share of a small diet. Brown rice runs higher than white because arsenic concentrates in the outer bran layer. The sensible response is variety — rotate in other grains — plus a cooking change that genuinely works.

Foods highest in arsenic

Brown rice and rice bran (highest)
White rice, especially from high-arsenic growing regions
Rice cereal and rice-based infant foods
Rice milk, rice cakes, rice syrup, and rice crackers

How to cook it out

Preparation is the strongest lever an eater controls. Cooking rice in a high water-to-rice ratio and draining the excess — like pasta — removes a substantial fraction of the inorganic arsenic, and pre-soaking before cooking adds to that.^[2]^[3] Rinsing before cooking helps a little; the water ratio and draining help most.

Soaking cuts about 60%

Bottom line

Enjoy rice, but vary your grains, go easy on rice-based infant products, and cook rice in excess water that you pour off. Preparation, not avoidance, does most of the work. Research summary, not medical advice.