Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Alexandra V Goldberg, Registered Dietitian
Rice bran oil is often praised as a “healthier” cooking oil—high smoke point, stable under heat, and even said to help lower cholesterol. Sounds ideal, right?
But some people worry: since rice can contain arsenic, is rice bran oil safe to eat?
In this blog, we’ll break it down for you—what rice bran oil really is, how it compares to oils like canola or olive oil, who it’s best for, and how to use it wisely. We’ll also take a closer look at the science behind its health benefits and potential risks.
If you cook with oil every day, this is one article you’ll want to read through.
Jump to Sections:
01｜What Is Rice Bran Oil? How Is It Different from Other Oils?
Rice bran oil is extracted from the outer layer of rice grains—called the bran—and the germ, which are often removed during the milling process. These layers are rich in nutrients, and the oil they produce carries many of those benefits.
Unlike olive oil or canola oil, which come from the fruit or seed itself, rice bran oil is a “by-product” of rice processing. That doesn't mean it's low quality. In fact, it has a balanced fat profile, contains powerful plant compounds like oryzanol, and has a high smoke point—making it a popular choice in Asian kitchens and commercial frying.
Its flavour is mild and neutral, making it suitable for a wide variety of dishes. Many people compare it to canola oil or grapeseed oil in taste and function.
So if you’re looking for an oil that works for both health and high-heat cooking, rice bran oil may be worth considering.
🌾 What kind of rice is used?
Most rice bran oil comes from long grain white rice like indica or japonica varieties. In Asia, both polished and unpolished rice types are used, with brown rice typically yielding more antioxidants in the bran layer.
How is it extracted?
The oil is extracted using either solvent extraction (with hexane) or cold pressing. Solvent-extracted oil is then refined, bleached, and deodorized (RBD). Cold-pressed rice bran oil is less common and more expensive, but may retain more nutrients.
02｜What’s in Rice Bran Oil? Fatty Acids, Sterols, and Vitamin E
Rice bran oil isn’t just a cooking oil—it’s a nutrient-rich oil packed with compounds your body can actually use.
Fatty acid profile:
- About 38–40% monounsaturated fat (like in olive oil)
- Around 35–38% polyunsaturated fat (like in sunflower oil)
- Only 20% saturated fat
This makes it a great middle-ground oil—neither too unstable like high-PUFA oils, nor overly saturated like coconut oil.
Gamma-oryzanol, a natural antioxidant unique to rice bran oil, has been shown to help lower cholesterol, reduce oxidative stress, and may support hormonal balance, especially during menopause.
It also contains both tocopherols and tocotrienols—two forms of Vitamin E that protect your cells and support skin and heart health.
Unlike heavily refined seed oils, rice bran oil can retain more micronutrients, especially when it is minimally processed.
How to use rice bran oil in the kitchen:
Thanks to its high smoke point (about 230°C / 446°F) and oxidative stability, rice bran oil is an excellent choice for high-heat cooking such as stir-frying, deep-frying, roasting, and baking. Its light, neutral taste allows the natural flavour of ingredients to shine through. It’s also ideal for everyday sautéing and grilling where you want performance without overpowering aroma.
03｜Is Rice Bran Oil Safe? Arsenic, Refining, and Cancer Myths
Rice bran oil is often promoted as a heart-healthy choice, but like anything popular, it comes with questions. Let’s unpack the three biggest concerns.
1. Arsenic in Rice: Does It End Up in the Oil?
Because rice plants absorb arsenic from the soil, some worry that rice bran oil may contain this toxic heavy metal. But here’s what science says:
- Arsenic is water-soluble and mostly accumulates in the rice bran and hull—not the oil fraction.
- A Japanese study found rice bran oil contained only 0.03 mg/kg of arsenic on average, well below the FAO/WHO proposed limit of 0.1 mg/kg.
- In contrast, puffed rice, crackers and rice noodles can contain up to 10x more arsenic.
Also, rice bran oil is used in much smaller amounts than rice itself. For more on this, read: Arsenic in Rice — What You’re Not Being Told
2. Refining Process: Safe or Harmful?
Rice bran oil is usually processed using RBD methods—Refined, Bleached, and Deodorized. While critics worry about nutrient loss and chemical residue, here’s the real picture:
- Physical refining is often used to avoid solvent residues.
- High-quality brands retain more gamma-oryzanol and vitamin E.
- Most hexane or solvent traces are removed during deodorization, staying well below safety limits.
3. Does It Cause Cancer?
There’s no evidence linking rice bran oil to cancer. In fact, some of its compounds—like γ-oryzanol and tocotrienols—may help reduce cancer risk by reducing oxidative stress and chronic inflammation.
In short, rice bran oil is far less problematic than many assume—especially when you choose cold-pressed or lightly refined options.
04｜Final Thoughts: Should You Use Rice Bran Oil?
Should you use rice bran oil in your kitchen? For many households, the answer is yes.
Rice bran oil isn’t a miracle—but it’s a solid, science-backed option if you want a neutral-tasting, heart-friendly oil that performs well at high temperatures. Its balance of monounsaturated and polyunsaturated fats, natural antioxidants like oryzanol, and decent heat stability make it especially useful for stir-fries, roasting, and everyday sautéing.
Still, don’t treat it as a one-size-fits-all solution. Like all oils, moderation and rotation are key. Use rice bran oil when it fits your cooking needs—but don’t forget to include cold-pressed oils for raw dishes and saturated fats for stability when needed.
Bottom line: Rice bran oil won’t solve all your health concerns, but it won’t hurt your body either—especially when used in the right way, and in the right context.
