Rice is a staple in millions of homes. It’s affordable, versatile, and easy to prep in a pinch. But not all rice is created equal, and if you’re buying it in bulk from Costco or any big-box retailer, it’s time to look a little closer at what’s in that bag or box. Marketing terms like “whole grain,” “microwavable,” or even “organic” don’t automatically mean you’re making a healthy choice. Regarding rice, some of the worst offenders are hiding in plain sight.

The biggest issue with rice? Toxic metals. Arsenic, in particular, is commonly found in rice grown in certain regions. It gets absorbed from contaminated soil and irrigation water and ends up in your bowl. This isn’t fear-mongering. It’s well-documented in peer-reviewed studies and public health warnings, especially for people who eat rice regularly. Arsenic exposure has been linked to a wide range of health concerns, from hormone disruption and immune dysfunction to more serious risks like certain cancers and cardiovascular issues.

So how do you avoid rice that adds to your toxic load without giving it up altogether? You start by understanding which kinds are higher risk, how different processing methods matter, and what labels you can trust. Below is a breakdown of what to skip, watch, and what’s worth putting in your cart the next time you walk down the Costco rice aisle.

The Worst: Boxed Microwavable Minute Rice

Microwavable rice might win the convenience award, but it’s a trade-off you don’t want to make. These pre-cooked boxed rices are among the most contaminated, not just because of the rice itself, but because of how they’re processed and packaged. Boxed minute rice is usually made from lower-quality, mass-produced grains heavily sprayed with pesticides, herbicides, and fungicides. Most brands do not use organic practices, and you’ll rarely find sourcing information on the label.

One of the most concerning ingredients overlooked is glyphosate, a widely used herbicide labeled a probable carcinogen. Combine that with conventional rice’s already present arsenic content, and you have a product that delivers toxic exposure with every bite. Microwavable packaging can also introduce other risks, like endocrine-disrupting chemicals from plastic linings and heat-reactive seals. It’s a fast way to fill your belly, but also a quick way to load up your body with harmful compounds. These products are cheap for a reason, and your health pays the price.

Okay, But Not Great: Brown Rice

Brown rice has been marketed as the healthier choice for years, primarily due to its fiber content and more “whole” profile. However, the outer layer that makes brown rice more nutritious is also where toxins tend to concentrate, mainly inorganic arsenic. The bran, or the fibrous outer layer, acts like a sponge for metals absorbed during the growing process. Even organic brown rice often contains higher levels of arsenic than white rice. So while it may offer more fiber, it also comes with a higher toxic burden.

This doesn’t mean you can never eat brown rice, but it shouldn’t be a daily staple. If you’re choosing brown rice for health reasons, it’s worth reconsidering the cost-benefit. The nutritional edge doesn’t always outweigh the chemical risk. If you choose brown rice, rinse it well, soak it before cooking, and source from regions known for lower arsenic levels when possible.

A Good Choice: Organic Sona Masoori Rice

Sona Masoori is a lightweight, aromatic rice variety traditionally grown in India. When sourced organically and responsibly, it’s a solid middle-ground choice. Compared to brown rice, it contains lower levels of arsenic, and it’s less processed than most instant rice options. Nutritionally, Sona Masoori offers a lower glycemic load than many white rices, which means it won’t spike your blood sugar like other varieties might. That makes it a smarter option for those monitoring insulin sensitivity or trying to stabilize energy levels throughout the day.

The key with this variety is paying attention to the source. Indian-grown rice can be cleaner than U.S.-grown rice in some cases, but that varies depending on the region and farming practices. Look for organic certification and brands that are transparent about sourcing. If you can verify that it’s grown in an area with clean water and soil, Sona Masoori is a reliable choice to rotate into your pantry.

Best Costco Rice: Lundberg Organic Jasmine

This is the go-to if you want to keep it safe and straightforward. Jasmine rice in general tends to test lower in arsenic and other heavy metals, mainly when grown in California or Thailand rather than the southern U.S., where the soil is more often contaminated due to historical use of arsenic-based pesticides. Lundberg Family Farms has built a reputation for clean, responsibly grown rice, and their California-grown organic jasmine rice is one of the best you can find at a warehouse store like Costco.

This rice is dry, uncooked, and packaged in a way that avoids unnecessary contamination. That’s important, because even high-quality rice can lose its integrity if it’s pre-cooked or stored in water. When jasmine rice is sold ready-made in plastic containers or vacuum-sealed bags, you introduce risk from the water source, the heating method, and the packaging materials. So stick with the dry version and cook it yourself with filtered water and a stainless-steel or ceramic pot. It’s easy to prepare, budget-friendly, and safe enough to feed your family multiple times a week.

Why This Matters

Rice isn’t going anywhere. It’s a dietary staple for most people, and that’s precisely why it matters so much to get this one right. When a food is eaten often and in large amounts, even low levels of contamination can build up in the body over time. This is especially important for kids, who are more sensitive to chemical exposure due to their developing organs and higher intake-to-body-weight ratio.

But this isn’t just about kids. Anyone looking to lower their toxic load, support metabolic health, or reduce inflammation should think critically about what kind of rice they eat. Small changes like choosing the right variety, rinsing thoroughly before cooking, and sourcing from transparent brands can significantly impact over time.

Bottom Line

If you’re shopping at Costco, skip the boxed minute rice. Be cautious with brown rice, even the organic kind. If you want better, go with organic Sona Masoori, and if you want the best, reach for the dry, organic jasmine rice from Lundberg Family Farms. It’s clean, easy to digest, and free of the usual contaminants found in other rice varieties. This is the rice the Non-Toxic Dad household buys, and it’s the one we recommend if you’re feeding your family regularly and want peace of mind that what you’re eating is as safe as it is satisfying.

References:

1. Su LJ, Chiang TC, O’Connor SN. Arsenic in brown rice: do the benefits outweigh the risks? Frontiers in Nutrition. 2023 Jul 14;10:1209574. doi: 10.3389/fnut.2023.1209574. PMID: 37521417; PMCID: PMC10375490.
2. Alonso Vignola B, Segura AM, Pareja L, Martínez S, Roel A, Terra J, Carrasco-Letelier L, Pérez-Parada A. Glyphosate behavior in rice paddy fields across different rotation systems. Science of the Total Environment. 2025 Jul 18;995:180069. doi: 10.1016/j.scitotenv.2025.180069. Epub ahead of print. PMID: 40683238.