17 Vegetables Highest in Water

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
17 Vegetables Highest in Water

Water is an essential nutrient required to maintain homeostasis in our bodies. A deficiency in water, called dehydration, leads to headaches, loss of appetite, confusion, unexplained tiredness, and even seizures. Excessive dehydration can even lead to death.

Conversely consuming too much water can lead to nausea, muscle cramps, vomiting, and in extreme cases, death.

The U.S. Reference Dietary Intake (RDI) of water is 3.7 liters (130oz) per day for men and 2.7 liters (95oz) for women. Though people who are active and under the sun may need up to 16 liters (565oz) per day.

Of all foods, vegetables provide the most water, often being over 90% water by weight. Vegetables high in water include lettuce, celery, bok choy, radish, cucumber, zucchini, watercress, tomatoes, green bell peppers, and asparagus.

In addition to the 17 vegetables listed below, you can see the and sort the nutrient ranking of over 200 vegetables high in water.


List of Vegetables High in Water

Lettuce

#1: Lettuce

Up to 96% water
Water per Cup ShreddedWater per 100g
26.8ml (0.9oz)95.6ml (3.4oz)
Source: Nutrition Facts for Red Leaf Lettuce
Stalks of Celery

#2: Celery

Up to 95% water
Water per Cup RawWater per 100g
96.4ml (3.4oz)95.4ml (3.4oz)
Source: Nutrition Facts for Celery
Bok Choy

#3: Bok Choy (Pak Choi)

Up to 95% water
Water per Cup RawWater per 100g
66.7ml (2.4oz)95.3ml (3.4oz)
Source: Nutrition Facts for Bok Choy
Red Radishes

#4: Radishes

Up to 95% water
Water per Cup SlicedWater per 100g
110.5ml (3.9oz)95.3ml (3.4oz)
Source: Nutrition Facts for Radishes
Sliced Cucumber

#5: Cucumber

Up to 95% water
Water per CupWater per 100g
99ml (3.5oz)95.2ml (3.4oz)
Source: Nutrition Facts for Cucumber
Zucchini

#6: Zucchini

Up to 95% water
Water per Cup CookedWater per 100g
171.4ml (6oz)95.2ml (3.4oz)
Source: Nutrition Facts for Cooked Zucchini
Watercress

#7: Watercress

Up to 95% water
Water per CupWater per 100g
32.3ml (1.1oz)95.1ml (3.4oz)
Source: Nutrition Facts for Watercress
Tomatoes

#8: Tomatoes

Up to 95% water
Water per Cup CookedWater per 100g
170.1ml (6oz)94.5ml (3.3oz)
Source: Nutrition Facts for Tomatoes
Green Bell Peppers

#9: Green Bell Peppers

Up to 94% water
Water per CupWater per 100g
86.4ml (3oz)93.9ml (3.3oz)
Source: Nutrition Facts for Green Bell Peppers
Heads of asparagus

#10: Asparagus

Up to 93% water
Water per CupWater per 100g
124.9ml (4.4oz)93.2ml (3.3oz)
Source: Nutrition Facts for Asparagus
Portabella Mushroom

#11: Portabella Mushrooms

Up to 93% water
Water per CupWater per 100g
79.8ml (2.8oz)92.8ml (3.3oz)
Source: Nutrition Facts for Portabella Mushrooms
Swiss Chard

#12: Swiss Chard

Up to 93% water
Water per Cup RawWater per 100g
33.4ml (1.2oz)92.7ml (3.3oz)
Source: Nutrition Facts for Swiss Chard
A head of cabbage

#13: Cabbage

Up to 93% water
Water per Cup CookedWater per 100g
138.9ml (4.9oz)92.6ml (3.3oz)
Source: Nutrition Facts for Cooked Cabbage
Sliced Okra

#14: Okra

Up to 93% water
Water per Cup CookedWater per 100g
148.1ml (5.2oz)92.6ml (3.3oz)
Source: Nutrition Facts for Cooked Okra
A head of cauliflower

#15: Cauliflower

Up to 92% water
Water per CupWater per 100g
98.5ml (3.5oz)92.1ml (3.2oz)
Source: Nutrition Facts for Cauliflower
Spinach

#16: Spinach

Up to 91% water
Water per Cup (Fresh)Water per 100g
27.4ml (1oz)91.4ml (3.2oz)
Source: Nutrition Facts for Spinach
Broccoli

#17: Broccoli

Up to 89% water
Water per CupWater per 100g
81.3ml (2.9oz)89.3ml (3.1oz)
Source: Nutrition Facts for Broccoli

See All 200 Vegetables High in Water

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.