What Rice Has the Least Arsenic?

The Short Answer

The rice with the least arsenic is White Basmati rice grown in California, India, or Pakistan.

Specific testing from 2025 confirms that these varieties average around 60-65 parts per billion (ppb) of inorganic arsenic, compared to 160+ ppb in brown rice or rice from the Southern U.S.

If you eat rice multiple times a week, switch to White Basmati and buy from brands that test their crops, like Lundberg Family Farms. Avoid brown rice if you are maximizing purity, as the arsenic accumulates in the outer shell (bran) that makes brown rice "healthy."

Why This Matters

Rice absorbs arsenic from soil and water 10 times more effectively than other grains. This is a biological quirk of the rice plant—it takes up arsenic instead of silicon. Because arsenic is a Class 1 carcinogen linked to bladder, lung, and skin cancer, minimizing exposure is critical, especially for children.

Geography is your biggest filter. Rice grown in the Southern U.S. (Arkansas, Texas, Louisiana) often contains higher arsenic levels because those fields were used for cotton farming for a century, where lead-arsenate pesticides were heavily used. California rice fields do not have this history.

What Determines Arsenic Levels?

1. The Variety (White vs. Brown)

White rice is safer than brown. This contradicts standard nutrition advice, but the data is clear. Arsenic concentrates in the bran and germ—the exact parts removed to make white rice.

• White Basmati: ~60 ppb (Lowest)
• White Jasmine: ~80 ppb (Low)
• Brown Rice: ~160 ppb (Highest) White Vs Brown Rice Arsenic

2. The Region

Where it grows matters more than "Organic" labels. Organic rice grows in the same soil as conventional rice.

• Good: California, India, Pakistan, Thailand.
• Bad: Arkansas, Texas, Mississippi, Louisiana.
• Caution: Italy (Arborio rice often tests higher in heavy metals).

3. The Water

Growing rice in flooded paddies (anaerobic conditions) makes arsenic in the soil more soluble and easier for the plant to absorb. Some growers, like Lundberg, use methods that let fields dry out occasionally, reducing uptake. Is Lundberg Rice Clean

What to Look For

Green Flags:

• Origin: California. The geology and lack of cotton-farming history make it the cleanest U.S. source.
• Origin: India/Pakistan. Basmati from these regions consistently tests low.
• "Polished" or White. Removes the arsenic-laden bran.
• Testing Claims. Brands that publicly share lab results (like Lundberg or some batches of RiceSelect).

Red Flags:

• "Grown in the USA" (unspecified). Usually means Arkansas or Texas long-grain rice.
• Brown Rice Syrup. A concentrated source of arsenic often found in snack bars and toddler formula.
• Parboiled / Converted Rice. While nutrient-dense, the processing can force surface arsenic into the grain before the husk is removed.

The Best Options

If you eat rice, these are your safest bets based on 2024-2026 data.

The "Pasta Method" trick

You can reduce arsenic in any rice by 40-60% by changing how you cook it.

Most people cook rice by absorption (2 cups water to 1 cup rice). This traps all the arsenic in the pot. Instead, cook rice like pasta:

1. Boil 6 to 10 cups of water for every 1 cup of rice.

2. Add rice and boil until tender.

3. Drain the water in a colander.

4. Rinse with hot water.

This flushes out the water-soluble arsenic. It also reduces some vitamins (like folate), but the trade-off is worth it for the heavy metal reduction. Does Rinsing Rice Remove Arsenic

The Bottom Line

1. Buy White Basmati. It is the single lowest-arsenic variety available.

2. Check the label. Look for "California Grown" or imported from India/Thailand.

3. Cook with excess water. Treating rice like pasta washes away up to 60% of the arsenic.

4. Rotate your grains. Don't eat rice every day. Swap in low-arsenic alternatives like quinoa, millet, or buckwheat. Lowest Arsenic Rice

FAQ

Does organic rice have less arsenic?

No. Organic standards address pesticides used during farming, not heavy metals already in the soil. An organic farm in Arkansas will still yield high-arsenic rice if the soil is contaminated from 50 years ago.

Is rinsing rice enough?

No. Rinsing uncooked rice removes dust and starch, but it only reduces arsenic by about 10%. The Pasta Method (boiling in excess water) is significantly more effective (-40% to -60%).

Is Jasmine rice safe?

Generally, yes. White Jasmine rice from Thailand is usually low in arsenic (~80 ppb), making it a safe alternative to Basmati. However, U.S. grown Jasmine (unless from California) may be higher.

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