Is Rice Safe for Kids?

Rice is one of those foods that just works–it’s quick to cook, toddler-approved, and easy to pair with just about anything. Beans, veggies, chicken, fruit on the side... it’s a familiar staple that shows up in lunchboxes, leftovers, and weeknight dinners alike. For many families, it’s a weeknight MVP and a toddler crowd-pleaser.

So when headlines start warning about arsenic and cadmium in store-bought rice–even in brands labeled organic or baby-friendly–it’s understandable that some alarm bells go off. Lately, we’ve heard from many parents in our community asking the same thing:

“Is rice still safe for my child?”

The short answer? Yes–with some nuance. A new report from Healthy Babies Bright Futures tested over 100 rice products sold in the U.S. and found arsenic in every single sample–with more than 1 in 4 exceeding the FDA’s limit for inorganic arsenic in infant rice cereal. Some also showed elevated levels of cadmium, another heavy metal that can build up in the body over time.

It’s a lot to take in, especially when it feels like conversations like this are always popping up. First, it was baby food. Then, it was applesauce. Now it’s rice. And when the foods our kids actually eat keep showing up in these headlines, it’s hard not to feel overwhelmed.

But before you toss every bag of rice from your pantry, let’s talk about what the report actually found–and what often gets left out of the headlines.

A closer look at the report

This isn’t breaking news–it’s more like a recurring headline rerun. Concerns about arsenic in rice have been around for years. But this new report from Healthy Babies Bright Futures is one of the most comprehensive in recent memory. It doesn’t just make headlines, it backs them up with data.

The study tested 145 rice products–everything from everyday white rice to organic brown rice to baby and toddler snacks–purchased from stores across 20 U.S. metro areas. It also looked at 66 samples of alternative grains like quinoa, couscous, and barley for comparison.

Here’s what the report found:

• Arsenic was detected in every single rice sample, and more than 25% of products exceeded the FDA’s safety limit for inorganic arsenic in infant rice cereal. But here’s the catch: that limit only applies to infant cereal. There are currently no federal limits for arsenic in rice products sold for older children or adults–even if those products are eaten regularly by toddlers and pregnant people.

• Cadmium showed up in all but one sample, and some products had levels high enough to raise concern for long-term health effects.

• Lead and mercury were found in over a third of samples–generally at lower concentrations, but still present.

• The highest levels of contamination were found in U.S.-grown brown rice, arborio rice from Italy, and white rice from the Southeastern U.S. On the flip side, California-grown rice, Thai jasmine, and Indian basmati had some of the lowest heavy metal levels.

• The issue wasn’t tied to brand–it had more to do with where and how the rice was grown.

• Alternative grains like barley, quinoa, couscous, and millet had 28 times lower arsenic levels on average. (They did have slightly more cadmium, but generally remained within safer ranges.)

• Despite years of attention to this issue, there’s been no meaningful progress in reducing arsenic levels in rice over the past 13 years–and the FDA has not set enforceable limits for most rice products beyond baby cereal.

• Some families may be more impacted than others. The report notes that Asian, Latino, and Hispanic households, where rice is a cultural and dietary staple, may experience up to 7 times higher arsenic exposure in young children.

Why rice stands out

After reading that summary, it’s easy to feel overwhelmed. You might be wondering, “Well, is everything we eat a problem?”

The truth is, many foods contain trace amounts of heavy metals. These elements, like arsenic and cadmium, are naturally present in soil and water, so small amounts can show up in everything from fruits and veggies to grains and even drinking water.

But rice stands out–not just because it tends to have higher arsenic levels than other grains, but because of how often it’s eaten, especially by babies, toddlers, and pregnant people. It’s one of the first solid foods for many children, and a go-to in cultures and households where it’s eaten daily. That adds up–both for individuals and across the population.

That’s where the concern comes in. It’s not about eating a single bowl of rice. It’s about repeated exposure over time, especially during sensitive stages of development when babies and toddlers are still growing, and their bodies are more vulnerable. And because there’s no known safe level of heavy metal mixtures, even small amounts can matter more than we realize over time.

This is why the FDA launched its Closer to Zero initiative–a long-term plan to reduce heavy metal exposure in foods commonly eaten by babies and young children. The goal is to reduce those levels as close to zero as possible, even if they can’t be completely eliminated. Because when it comes to neurodevelopment and long-term health, even small reductions in exposure can make a meaningful difference.

So no, this isn’t about fear or guilt. It’s about being informed–and knowing there are ways to lower exposure without totally overhauling your meals.

What parents can do

If rice is part of your family’s regular routine, you don’t need to toss it all or feel guilty. The goal isn’t perfection–it’s progress. And small shifts, made consistently, really can lower exposure over time.

Here are some simple steps that can make a meaningful difference:

1. Choose lower-arsenic varieties when possible.
   California-grown rice, Thai jasmine, and Indian basmati consistently test lower for arsenic. These are great go-to options if your family eats rice frequently.

2. Cook rice with extra water and drain it.
   Rinsing rice before cooking and using a “pasta-style” method (6 cups of water to 1 cup of rice, then draining) can reduce arsenic by up to 60%. It’s one of the easiest, most effective changes you can make.

3. Mix it up with other grains.
   Quinoa, barley, couscous, oats, millet, and farro all had significantly lower arsenic levels in the report. Adding variety helps reduce exposure and gives your child different textures and nutrients, too.

4. Be mindful with rice-based snacks.
   Rice puffs, crackers, and cereals marketed to toddlers can be surprisingly concentrated sources of arsenic. You don’t have to ban them, but rotating in snacks like fruit, yogurt, or whole grain options can help.

5. Avoid relying on instant or precooked rice.
   Some ready-to-heat products may have lower inorganic arsenic–but others may contain DMMTA, a less-studied and potentially more toxic compound that forms during high-heat processing. Keep them as your Plan C, not your daily go-to.

Wondering about organic rice? 

Organic farming avoids synthetic pesticides, but it doesn’t guarantee lower arsenic levels–because arsenic is absorbed from soil and water, not from pesticide use. That’s why both organic and non-organic rice can contain it. If you’ve ever felt confused about what organic labels really mean, especially when it comes to safety and nutrition, check out this PedsDocTalk podcast episode: 5 Things You May Not Know About Organic Food That Will Surprise You. It dives into marketing claims and misconceptions about non-organic and organic foods.

These aren’t all-or-nothing suggestions. If rice is affordable, culturally important, or simply a food your toddler loves–keep it in the mix. Just aim for balance. Because even small reductions in exposure can add up over time.

Final thoughts

You’re already doing so much to care for your family–and that includes feeding them foods they love and that work for your routines. This report isn’t about adding another thing to worry about. It’s about making sense of the headlines, understanding the bigger picture, and recognizing where we do have some power to reduce risk, especially in the early years.

Because yes–these findings matter. But so does perspective.

Personally, we consume rice 3 times a week as it’s common in the cuisine we eat and this report hasn’t changed what we have already been doing. Growing up, we had rice even more and I remember my mom rinsing it thoroughly which is good form. 

Big takeaway: It’s not about tossing the rice–it’s about rinsing it, rotating it, and rethinking it. The concern is about cumulative exposure over time–especially when rice is eaten daily, in multiple forms. 

And while there’s only so much parents can do, there’s a lot that food companies and regulatory agencies should be doing. Stronger limits. Clearer labels. Better testing. That’s what protects everyone–not just the parents who happen to read the latest report.

Until then, small shifts like rinsing rice, switching varieties, or offering a mix of grains can go a long way. You don’t have to do it all overnight. And you definitely don’t have to do it perfectly.

We'll continue sharing guidance like this–without fear, shame, or hype–because parents deserve clarity and confidence, not confusion.

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