17 Vegetables Highest in Water

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Evidence Based. References sourced from PubMed.
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17 Vegetables Highest in Water

Water is an essential nutrient required to maintain homeostasis in our bodies. (1)

A deficiency in water, called dehydration, leads to headaches, loss of appetite, confusion, unexplained tiredness, and even seizures. (2) Excessive dehydration can even lead to death.

Conversely consuming too much water can lead to disorientation, confusion, nausea, vomiting, and in extreme cases, death. (3)

The U.S. Reference Dietary Intake (RDI) for water is 3.7 liters (130oz) per day for men and 2.7 liters (95oz) for women. (4) Though people who are active and under the sun should consume more.

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 view the nutrient ranking of over 200 vegetables high in water.

Use the ranking tool links below to select foods and create your own food list to share or print.

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Armstrong LE, Ganio MS, Klau JF, Johnson EC, Casa DJ, Maresh CM. Biobehavioral variation in human water needs: How adaptations, early life environments, and the life course affect body water homeostasis Appl Physiol Nutr Metab. 2014 Feb;39(2):138-44. doi: 10.1139/apnm-2012-0369. Epub 2013 Jul 29. 24476468
  2. National Library of Medicine - Adult Dehydration by Kory Taylor and Elizabeth B. Jones.
  3. National Library of Medicine - Water Toxicity Basil V. Peechakara and Mohit Gupta.
  4. Institute of Medicine Reference Intakes for Water
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