Whole grains have long been celebrated as a cornerstone of a healthy diet. From improved heart health to better digestion and longevity benefits, they’ve earned their spot in national dietary guidelines around the world. But when it comes to brown rice, the conversation often takes a surprising turn — one that centers on arsenic.
So, is brown rice actually less healthy than we think? Let’s unpack what the science says about arsenic in brown rice, where it comes from, and how to reduce your exposure without giving up this wholesome grain entirely.
Why Brown Rice Contains More Arsenic Than White Rice
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Arsenic is a naturally occurring element found in the earth’s crust, soil, and drinking water. It exists in two forms: organic arsenic (less harmful) and inorganic arsenic, which is considered toxic and linked to health risks such as cardiovascular disease and cancer with chronic arsenic exposure.
Rice plants are especially good at absorbing arsenic from soil and water — more so than other grains like oats or barley. The difference between brown and white rice comes down to how they’re processed:
Brown rice retains the bran and germ layers, where inorganic arsenic tends to accumulate.
White rice, by contrast, has these outer layers removed during milling (leaving just the endosperm layer), which also removes much of the arsenic.
As a result, brown rice typically contains higher arsenic levels than white rice, though both contribute to dietary arsenic exposure.
How Much Arsenic Are We Really Talking About?
Studies show that the inorganic arsenic concentration in brown rice can be 80% higher than in white rice from the same region. However, the absolute amounts remain small and vary widely depending on where the rice is grown, how it’s irrigated, and even the rice variety.
The World Health Organization (WHO) and the U.S. Food and Drug Administration (FDA) monitor arsenic contamination in the global food supply, particularly in rice-based foods and baby foods, where early life arsenic exposure can pose greater risk. For adults, the health risk from eating brown rice occasionally — even several times per week — is considered low when part of a diverse, healthy diet.
The Health Benefits of Brown Rice Still Matter
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Despite the arsenic content, brown rice remains a nutritional powerhouse. It’s rich in fiber, magnesium, B vitamins, and antioxidants that are largely stripped away in white rice. These nutrients contribute to:
Improved digestion and gut health
Better blood sugar regulation
Reduced risk of cardiovascular disease
Support for healthy weight management
In other words, the health benefits of eating brown rice still outweigh the risks for most people — especially when paired with food safety strategies that help reduce arsenic exposure.
How to Reduce Arsenic in Rice
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If you love rice but want to limit your inorganic arsenic exposure, a few simple practices can make a big difference:
Rinse before cooking – Thoroughly rinsing rice can remove some surface arsenic and excess starch.
Use extra water – Cooking rice in a 6:1 water-to-rice ratio, then draining the excess water, can cut arsenic levels.
Choose your source wisely – Rice grown in California, India, or Pakistan tends to have lower arsenic concentrations than rice from the U.S. South.
Vary your grains – Rotate in quinoa, amaranth, barley, or farro to diversify your nutrient intake and reduce overall arsenic accumulation from rice.
Limit rice-based products – Processed foods like rice cereal, brown rice syrup, and rice flour can contribute to higher estimated arsenic exposures because they’re more concentrated.
Putting It in Perspective
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For most adults, brown rice consumption is not a major health concern when eaten as part of a balanced diet. The potential health risks associated with inorganic arsenic are primarily an issue for those consuming large amounts of rice-based foods daily — such as in some gluten-free diets or infant foods.
In fact, replacing white rice with brown rice can still be a positive step toward better human nutrition and long-term health. The key is awareness and moderation — understanding where your food comes from and how to prepare it safely.
At Tally Health, we believe small, informed choices add up to better health over time. Whether you’re fine-tuning your nutrition or exploring your epigenetic age with the TallyAge® Test, every daily decision — from the grains on your plate to the sleep you get — helps shape your longevity story.
The Takeaway
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Brown rice has more arsenic than white rice, but it’s still a healthy whole grain when eaten in moderation.
Rinsing, cooking, and rotating grains can significantly reduce arsenic exposure.
Whole grains remain a cornerstone of a longevity-supportive, anti-inflammatory diet.
So, no need to ditch brown rice — just cook it smartly and keep your plate balanced. Your body (and your future self) will thank you.
References
Su et al. Arsenic in brown rice: do the benefits outweigh the risks? Front Nutr 2023; https://doi.org/10.3389/fnut.2023.1209574
Scott and Wu. Arsenic content and exposure in brown rice compared to white rice in the United States. Risk Anal 2025; https://doi.org/10.1111/risa.70008
Liao et al. How much does the carcinogenic risk of inorganic arsenic exposure from rice increase with higher brown rice consumption? An estimation for five regions around the world. Sci Total Environ 2024; https://doi.org/10.1016/j.scitotenv.2024.176933
Gray et al. Cooking rice in excess water reduces both arsenic and enriched vitamins in the cooked grain. Food Addit Contam Part A Chem Anal Control Expo Risk Assess 2016; https://doi.org/10.1080/19440049.2015.1103906
González et al. Dietary exposure to total and inorganic arsenic via rice and rice-based products consumption. Food Chem Toxicol 2020; https://doi.org/10.1016/j.fct.2020.111420
Wu et al. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA Intern Med 2015; https://doi.org/10.1001/jamainternmed.2014.6283
Why does brown rice contain more arsenic than white rice?
Brown rice retains the bran and germ layers, where inorganic arsenic tends to accumulate. White rice, by contrast, has these outer layers removed during milling, which also removes much of the arsenic. As a result, brown rice typically contains higher arsenic levels than white rice, though both contribute to dietary arsenic exposure.
How much arsenic is actually in brown rice?
Studies show that the inorganic arsenic concentration in brown rice can be 80% higher than in white rice from the same region. However, the absolute amounts remain small and vary widely depending on where the rice is grown, how it’s irrigated, and even the rice variety.
How can you reduce arsenic in rice?
Thoroughly rinsing rice, cooking it in a 6:1 water-to-rice ratio and draining the excess water, choosing rice from lower-arsenic regions like California, India, or Pakistan, and rotating in other grains such as quinoa, amaranth, or barley can all help lower arsenic exposure.
