Is Your Rice Safe? What the New Arsenic Report Reveals

Imagine spooning your baby’s first bites of rice cereal with trust, thinking of it as gentle, nourishing, and safe. Now imagine that same spoon carrying trace amounts of a known carcinogen.

Recent testing of 145 rice products sold in U.S. grocery stores revealed a startling fact: every single sample contained arsenic, a toxic heavy metal. More than one in four exceeded safety limits set for infant rice cereal. Even more unsettling? There are no federal limits for arsenic in rice products consumed by the rest of us.

Rice is more than a side dish—it’s a cultural staple, a weaning food, a comfort. But for families across the country, especially those feeding young children or relying on rice daily, this discovery raises serious questions. Where is this arsenic coming from? Why is rice particularly vulnerable? And most importantly, how can we protect ourselves and our families?

The Hidden Risk in a Household Staple

For many families, rice is more than just food—it’s a foundation. It’s the creamy risotto on a quiet night in, the quick side dish packed into lunchboxes, or a baby’s first solid bite of cereal. Yet beneath its comforting familiarity lies a hidden danger: a consistent presence of toxic heavy metals, including arsenic and cadmium, even in rice sold on everyday U.S. grocery shelves.

A recent independent investigation by Healthy Babies Bright Futures (HBBF) tested 145 rice products from across the country. The findings were sobering. Every single sample contained arsenic, and more than 25% exceeded the FDA’s safety threshold for infant rice cereal. Cadmium, a metal associated with kidney damage and certain cancers, was detected in all but one sample. These toxins are not new to science, but the scale and consistency of their presence in a staple food is alarming.

What makes rice particularly susceptible is how it’s grown. Unlike other grains, rice is typically cultivated in flooded fields, known as paddies, which draw arsenic from contaminated soil and irrigation water into the plant. And unlike other crops, rice absorbs more arsenic than nearly any other food. Brown rice often contains even higher levels, as its outer layers—where heavy metals tend to concentrate—are left intact.

And while the FDA regulates arsenic in infant cereals, setting a 100 parts per billion (ppb) limit, there’s no such standard for regular rice or rice-based products. That means the same rice families serve at dinner may contain more arsenic than baby food, without any warning on the label.

This isn’t a fringe issue. According to the report, rice alone accounts for 17% of the arsenic exposure in the average American diet, more than any single other food. For babies and toddlers in some ethnic communities where rice is eaten daily, that percentage is even higher.

Despite reassurances from trade groups like the USA Rice Federation, which argue that trace amounts pose no immediate threat, the science paints a more cautious picture. Arsenic is a slow-acting toxin, meaning its effects build over time. What starts as trace exposure can, over the years, raise the risk of chronic health issues, especially for vulnerable populations like infants, pregnant people, and the elderly.

In short, rice remains a nutritional staple, but one that now demands a closer look from both consumers and policymakers.

What the Science Says About Arsenic and Health

Arsenic isn’t just a buzzword—it’s one of the most well-documented environmental toxins, and its health effects are both wide-ranging and serious. In its inorganic form, the type most commonly found in contaminated rice, arsenic has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer. That places it in the same category as asbestos and tobacco smoke.

According to multiple studies, long-term exposure to inorganic arsenic, even at low levels, has been associated with increased risks of cancers (including lung, bladder, and skin), cardiovascular disease, type 2 diabetes, and reproductive harm. Its impact is particularly concerning during pregnancy and early childhood, when the brain and body are developing rapidly.

The American Academy of Pediatrics has warned that exposure to arsenic during pregnancy can lead to serious outcomes such as preterm birth, stillbirth, and impaired fetal growth. Once born, infants and toddlers exposed to arsenic through rice products may face a higher risk of neurodevelopmental problems, including lower IQ, learning difficulties, reduced memory, and behavioral issues. They’ve been repeatedly confirmed in population studies from regions with high arsenic exposure.

Cadmium, also found in most of the rice samples tested, adds another layer of risk. This metal is known to accumulate in the kidneys over time, potentially leading to renal dysfunction, bone demineralization, and certain cancers. Like arsenic, cadmium crosses the placental barrier, meaning it can begin affecting children before they are even born.

Even small, routine exposures can add up. “We know that early-life exposures are especially potent,” says Jane Houlihan, Research Director at HBBF. “That’s when the brain is developing the fastest, and even subtle toxins can shift a child’s developmental path.”

Importantly, these health outcomes aren’t limited to those living in contaminated regions overseas. U.S. families—especially those who frequently consume rice—are also at risk. Cultural and dietary patterns matter. For example, the HBBF report found that Asian American infants under two may get more than 50% of their total arsenic exposure from rice alone. Hispanic and Latino children also show higher exposure rates due to rice’s central place in many traditional meals.

The risk is cumulative, not immediate. You won’t see symptoms of arsenic exposure after a single bowl of rice. But over months and years—especially when rice is a dietary mainstay—the science is clear: the body accumulates these metals, and the long-term consequences can’t be ignored.

Which Rice Is Riskier—and Which Types Are Safer

Not all rice is created equal, at least when it comes to heavy metal contamination. The levels of arsenic and cadmium in rice can vary dramatically based on the type of rice, where it was grown, and how it was processed. These variations matter, especially for families trying to lower their exposure without eliminating rice altogether.

The HBBF report found that U.S.-grown brown rice had the highest levels of heavy metal contamination, averaging 151 parts per billion (ppb), with 129 ppb from arsenic alone. This isn’t surprising: brown rice retains the bran and germ layers, which are rich in nutrients, but also where heavy metals tend to concentrate. In contrast, white rice, which has had those layers removed, typically contains lower arsenic levels.

Among white rice varieties, geography played a major role. White rice grown in the Southeastern U.S., often labeled simply as “USA,” was found to have high contamination levels—118 ppb total, with 95 ppb arsenic. Meanwhile, Arborio rice from Italy, commonly used for risotto, also tested high: 142 ppb total heavy metals, with 101 ppb from arsenic.

By contrast, certain rice varieties consistently showed lower contamination:

California-grown Calrose and sushi rice had the lowest levels, averaging 65 ppb total (with 55 ppb from arsenic).
Basmati rice from India and jasmine rice from Thailand also tested below the FDA’s infant cereal limit, making them safer options for families.
Rice grown in regions such as northern India, Nepal, and Pakistan tends to contain less arsenic due to naturally lower soil and water contamination levels.

Precooked and convenience rice products, like instant rice, parboiled rice, and ready-to-heat packets, may carry additional risks. Processing can introduce other contaminants or intensify existing ones. Additionally, many of these products are packaged in plastics, which may leach harmful chemicals when heated. Experts advise caution when relying on these options, especially for children and pregnant people.

Unfortunately, product labels don’t always disclose the rice’s country of origin or variety, which makes informed shopping difficult. According to HBBF, brand was not a reliable predictor of contamination levels, meaning it’s not enough to simply choose a well-known name. Instead, consumers are urged to:

Look for rice labeled with origin and type (e.g., “California sushi rice” or “Indian basmati”).
Avoid generic labels like “white rice, USA,” which may come from higher-risk regions.
Contact brands directly or visit their websites for sourcing information if it’s not listed.

With a bit of effort, families can still include rice in their diets—just more selectively. Choosing lower-contamination varieties is a practical and effective first step in reducing long-term exposure to toxic metals.

My Personal RX on Safer Consumption of the World’s Favorite Staple

Rice feeds over half of the world’s population daily, but it’s not always as innocent as it seems. Depending on where and how it’s grown, rice can absorb heavy metals like arsenic, posing risks especially when consumed frequently. The good news is that we don’t have to give up rice entirely. With smarter choices and better prep methods, you can enjoy this comfort food while protecting your health.

Rinse thoroughly before cooking: Washing rice 4-6 times until the water runs clear helps reduce surface arsenic and pesticide residues significantly.
Use the ‘excess water’ method: Boiling rice in a large amount of water (like pasta) and draining the excess can reduce arsenic content by up to 60%.
Opt for white rice when sourcing is uncertain: Although brown rice has more nutrients, it also retains more arsenic in its outer layers. If you’re unsure of the origin, white rice might be the safer option.
Rotate your grains: Rice doesn’t have to be the only star. Rotate with other whole grains like quinoa, millet, or barley to diversify nutrients and minimize chemical load.
Support your gut daily: Arsenic and other toxins can disrupt gut health. MindBiotic supports the gut-brain axis, helping your body process and defend against environmental stressors.
Choose organic or trusted sources: Organically grown or regionally-sourced rice tends to have lower levels of contaminants. Check your Toxic Ingredient Guide to make more informed brand choices.
Pair rice with antioxidant-rich foods: Turmeric, garlic, leafy greens, and berries can help your body neutralize toxins, support liver detox, and reduce inflammation after a rice-heavy meal.
Use leftovers wisely: Reheating rice incorrectly can lead to bacterial growth. Always store cooked rice promptly in the fridge and consume within 1–2 days.
Reboot your plate with whole, healing meals: Mindful Meals provides rice-friendly recipes that balance this staple with nutrient-dense, gut-supportive ingredients to nourish your whole system.
Keep portions balanced: Even safer rice is best enjoyed as part of a diverse meal. Aim for 1/4 of your plate to be rice, paired with proteins, veggies, and healthy fats for a smarter meal structure.