Does white rice have lower arsenic levels than brown rice?

White Rice Has Lower Arsenic Levels Than Brown Rice

White rice contains significantly less arsenic than brown rice, with studies showing that white rice varieties have approximately 30-50% lower arsenic content compared to brown rice varieties. 1

Understanding Arsenic in Rice

Arsenic exists in two forms:

• Inorganic arsenic: More toxic form linked to cancer and found in contaminated water and certain foods including rice 2
• Organic arsenic: Generally considered less toxic and not linked to cancer 2, 3

Rice accumulates arsenic more readily than other crops due to:

• Growing conditions in flooded fields
• Plant physiology that efficiently absorbs arsenic from soil and water
• Storage of arsenic in the outer bran layers that are retained in brown rice but removed in white rice

Comparative Arsenic Content

Research findings clearly demonstrate the difference in arsenic content:

• Brown rice varieties show higher arsenic levels than white rice (189 μg/kg vs 132 μg/kg) 4
• The most recent comprehensive study (2025) confirms that rice bran and brown rice have higher arsenic content and inorganic arsenic concentration than the grain endosperm or white rice 1
• Americans who regularly consume brown rice versus white rice were found to have higher estimated arsenic exposures 1

Why Brown Rice Contains More Arsenic

The higher arsenic content in brown rice is due to:

• Arsenic concentrates in the outer bran layers of the grain
• White rice processing removes these outer layers (bran and germ), which significantly reduces arsenic content
• Brown rice retains all parts of the grain, including the arsenic-rich bran layer

Risk-Benefit Considerations

While brown rice contains more arsenic, it also offers nutritional advantages:

• Brown and wild rice are significantly higher in many nutrient elements compared to white rice 5
• Switching to brown rice could increase intake of several essential nutrients by up to eight times that of white rice 5
• Brown rice could provide 100% of adult dietary reference values for Fe, Mg, Cr, P, and Mo, with substantial contributions for Zn, Se, and K 5

Reducing Arsenic Exposure from Rice

To minimize arsenic exposure while consuming rice:

• Choose white rice varieties over brown rice when arsenic exposure is a concern 4, 1
• Use the parboiled and absorbed (PBA) cooking method, which can remove up to 73% of inorganic arsenic from white rice and 54% from brown rice 6
• Cook rice in excess water, which can reduce average inorganic arsenic by 40% in white rice and 50% in brown rice 7
• Wash rice before cooking, although this has minimal effect on arsenic content but does reduce enriched nutrients in white rice 7

Special Considerations for Vulnerable Populations

Children are at higher risk from arsenic exposure:

• Young children consume more food relative to their body weight than adults
• Brown rice consumption in young children more substantially increases foodborne arsenic exposures 1
• For infants and young children, white rice varieties may be a safer choice to minimize arsenic exposure 4, 1

While there are no acute public health risks indicated for the general American population from rice-related arsenic exposures, minimizing unnecessary exposure is prudent, especially for those who consume rice frequently or in large quantities.