5 Common Foods and Drinks High in Arsenic (and How to Lower Your Risk)

Arsenic is hiding in several popular foods and drinks—here’s what you need to know to reduce exposure for you and your family.

By Medha deb

Created on Sep 28, 2025

Arsenic is hiding in several popular foods and drinks—here’s what you need to know to reduce exposure for you and your family.

5 Foods and Beverages That May Be High in Arsenic (and How to Lower Your Exposure)

Arsenic is a naturally occurring chemical element found in soil, water, and air. While its presence in our environment is unavoidable,

arsenic can accumulate in certain foods and drinks

, sometimes at levels that raise health concerns. Chronic exposure to high levels of arsenic has been linked to a higher risk of skin, bladder, and lung cancers, as well as other health problems.

Most people ingest arsenic through their diet. It’s important to be aware of which foods are more likely to contain arsenic, particularly if you (or your children) eat them regularly.

What Is Arsenic and Why Should You Be Concerned?

Arsenic occurs in two main forms: organic arsenic (found mainly in fish and seafood; generally considered less toxic) and inorganic arsenic (found in soil and water; significantly more toxic to humans). Repeated exposure, even at low levels, has been associated with increased cancer risk, cardiovascular disease, neurotoxicity (especially in children), and other serious health concerns.

There are no early warning signs for arsenic toxicity building up in your system. Because of that, minimizing unnecessary exposure through food is a practical way to reduce health risks over your lifetime.

Top Foods and Beverages With High Arsenic Levels

According to research—including studies by Dartmouth College and guidance from the FDA—these foods have shown a higher potential for arsenic contamination:

Brussels Sprouts and Cruciferous Vegetables
Dark-Meat Fish
Rice and Rice-Based Products
Chicken and Other Poultry
Beer and Wine

1. Brussels Sprouts and Cruciferous Vegetables

Brussels sprouts, kale, broccoli, and cauliflower are nutritious but also have a tendency to absorb more inorganic arsenic from soil than many other vegetables. Research cited by Prevention and Dartmouth indicates that sulfur compounds found in cruciferous vegetables might attract and bind inorganic arsenic. People who consumed Brussels sprouts frequently had arsenic levels over 10% higher than those who ate them rarely or never.

Tips to reduce risk:

Wash all vegetables thoroughly to remove soil residues containing arsenic.
Scrub root and cruciferous vegetables well or peel skins where appropriate to further reduce exposure.
Consume a variety of vegetables to avoid excessive ingestion of any one type potentially high in arsenic.

2. Dark-Meat Fish

Tuna, mackerel, salmon, sardines, bluefish, and swordfish are classed as dark-meat fish and have been shown to increase body arsenic levels, according to research in Dartmouth Medicine. People eating dark-meat fish about once a week had arsenic levels 7.4% higher than those who rarely ate them. Most of the arsenic in fish is the organic form (arsenobetaine), historically considered less toxic. However, the evidence now suggests the risk may be higher than first assumed.

Include fish as part of a balanced diet but avoid eating dark-meat fish daily.
Rotate fish types and include more low-arsenic choices such as cod and haddock.

Note: All seafood can contain arsenic, but levels are highest in the dark-meat and fatty species.

3. Rice and Rice-Based Products

Rice is uniquely prone to arsenic accumulation due to the way it is grown in water-flooded paddies, facilitating uptake from the soil and groundwater. Brown rice contains more arsenic than white rice because inorganic arsenic binds to the outer layers, which are retained in brown rice. Children, infants, and people who consume large quantities (especially in Asia or gluten-free diets) are at higher risk of elevated arsenic intake through rice.

Rice-based foods—such as rice milk, puffed rice, rice crackers, and baby rice cereal—can also be high in arsenic.
Regulatory agencies have set guideline levels, but not all products are equally monitored.

How to lower arsenic in rice:

Cook rice in excess water (like pasta), using 6–10 parts water per part rice, then drain. This method can reduce inorganic arsenic by up to 60%.
Alternate rice with other grains like quinoa, barley, or millet.
Rinsing rice before cooking may have minimal impact on arsenic levels. However, it does reduce water-soluble nutrients.
For infants and small children, vary cereals (oat, barley, multigrain) rather than relying solely on rice-based cereals.

Table: Arsenic Exposure by Rice Type

Type of Rice	Average Arsenic Level	Notes
Brown Rice	High	Outer layer retains more arsenic
White Rice	Moderate	Lower than brown; still significant
Rice Cakes, Crackers, Rice Milk	Variable/High	May be high, especially for kids

4. Chicken and Other Poultry

Industrial poultry farming traditionally used arsenic-based drugs in animal feed to promote growth and prevent disease. Even though the FDA has recently revoked approval for many of these additives, it may take time before the entire poultry supply chain is free of them. As a result, routine chicken and turkey consumption may expose you to trace amounts of arsenic.

Choose organic, pasture-raised poultry or those brands that publicly disclose they do not use arsenic-based feed additives.
Limit intake of processed poultry products, which might be more likely to contain residues.

Note: While the risk is declining as regulations tighten, it can take years for changes in animal rearing practices to fully reach grocery stores.

5. Beer and Wine

Beer and wine can contain surprising levels of arsenic. In the Dartmouth study, men who consumed around 2.5 beers daily had body arsenic concentrations 30% greater than non-drinkers, while women who drank 5–6 glasses of wine each week had levels about 20% higher than abstainers. The source of arsenic is thought to be contaminated water used in brewing or winemaking and the use of diatomaceous earth filtration materials, which can harbor arsenic.

Limit alcoholic beverage intake, especially if you regularly drink beer or wine.
Producers are not required to test for or disclose arsenic content, so vary your brands.
Women and men should follow safe drinking guidelines for other health reasons as well.

Other Foods and Beverages to Watch

Root vegetables (beets, carrots, potatoes) absorb arsenic from soil; most arsenic accumulates in skins—peeling can reduce levels.
Bottled water can vary in arsenic content depending on the source. Check for third-party certification where possible.
Fruit juices sometimes contain detectable arsenic. Limit juice consumption for children to no more than 4–6 ounces per day, or opt for whole fruits instead.

Who’s Most at Risk?

While everyone should be aware of dietary arsenic, research indicates particular risk in the following groups:

Children and infants: Proportionally eat and drink more per kilogram of body weight; rice-based snack foods and cereals are commonly consumed and often high in arsenic.
Pregnant women: Exposure risks may impact fetal growth and neurodevelopment.
People with high rice diets: Populations in Asia and anyone on gluten-free or plant-based diets relying on rice as a staple.
Home gardeners in arsenic-contaminated areas: May have elevated soil-based exposure through homegrown produce.

How to Limit Your Exposure to Arsenic in Food

Eat a varied diet to dilute the impact of any one high-arsenic food.
Include a broad mix of grains and starches—not just rice.
Thoroughly wash, peel, and scrub fruits and vegetables, especially root vegetables.
Choose organic poultry and avoid processed poultry products where possible.
Practice moderation with fish, beer, and wine consumption.
If gardening, test soil for arsenic and consult local agricultural agencies about remediation advice when needed.
For infants and children, do not rely solely on rice cereal and avoid rice milk as a dairy alternative. Rotate in oats, barley, and multigrain alternatives.

Expert Recommendations

According to researchers and the Food and Drug Administration (FDA):

Do not stop eating healthy foods like fruits and vegetables. The overall benefits of a plant-rich diet outweigh the risks of moderate arsenic exposure.
Do not panic about occasional exposure. It is long-term, repeated consumption that adds risk.
Follow FDA, EPA, and USDA advice on limiting juice and rice products, especially for children.

Frequently Asked Questions (FAQs)

Q: Is organic food free of arsenic?

A: Not necessarily. Organic certification prohibits arsenic-based pesticides, but arsenic can still be present from soil, water, and natural geological sources. However, certain organic practices may reduce some exposure.

Q: Should I cut rice out of my diet completely?

A: No. Rice is nutritious and can fit into a balanced diet. Limit frequency, rinse before cooking, use excess water to cook, and alternate with other grains. For infants, mix cereals rather than relying solely on rice.

Q: Are there safe levels of arsenic in food?

A: Regulatory bodies (like the FDA and European Commission) have set maximum limits for certain foods, especially baby rice cereal and drinking water. But even below guideline levels, reducing exposure is recommended over time.

Q: Which fish have the lowest arsenic levels?

A: Generally, white-meat fish like cod and haddock are lower in arsenic compared to dark-meat fish like tuna, salmon, and mackerel. Varying the seafood you eat can further minimize risk.

Q: Does cooking or soaking vegetables lower arsenic risk?

A: Washing and peeling can reduce soil-based arsenic, particularly in root vegetables. Cooking rice in excess water and draining is proven to lower inorganic arsenic content.

Key Takeaways

Arsenic is present, at varying levels, in many common foods and drinks. Long-term exposure is what matters most.
Limit intake of high-arsenic foods like rice (especially brown rice), dark-meat fish, poultry (non-organic), beer, and wine.
Mix up your diet, wash and peel vegetables, choose organic where possible, and follow age-appropriate serving recommendations for children.
Keep a healthy perspective. These steps reduce—but do not eliminate—risk. Enjoy a diverse and nutritious diet for best overall health.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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