17 Vegetables Highest in Water

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.


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List of Vegetables High in Water

Lettuce 1 Lettuce
  • 96% water
  • 26.8ml (0.9oz) water per cup shredded
  • Calories: 4 | Weight: 28g (1oz) | Sugar: 0g
Stalks of Celery 2 Celery
  • 95% water
  • 96.4ml (3.4oz) water per cup raw
  • Calories: 16 | Weight: 101g (3.6oz) | Sugar: 1g
Bok Choy 3 Bok Choy (Pak Choi)
  • 95% water
  • 66.7ml (2.4oz) water per cup raw
  • Calories: 9 | Weight: 70g (2.5oz) | Sugar: 1g
Red Radishes 4 Radishes
  • 95% water
  • 110.5ml (3.9oz) water per cup sliced
  • Calories: 19 | Weight: 116g (4.1oz) | Sugar: 2g
Sliced Cucumber 5 Cucumber
  • 95% water
  • 99ml (3.5oz) water per cup
  • Calories: 16 | Weight: 104g (3.7oz) | Sugar: 2g
Zucchini 6 Zucchini
  • 95% water
  • 171.4ml (6oz) water per cup cooked
  • Calories: 27 | Weight: 180g (6.3oz) | Sugar: 3g
Watercress 7 Watercress
  • 95% water
  • 32.3ml (1.1oz) water per cup
  • Calories: 4 | Weight: 34g (1.2oz) | Sugar: 0g
Tomatoes 8 Tomatoes
  • 95% water
  • 170.1ml (6oz) water per cup cooked
  • Calories: 32 | Weight: 180g (6.3oz) | Sugar: 5g
Green Bell Peppers 9 Green Bell Peppers
  • 94% water
  • 86.4ml (3oz) water per cup
  • Calories: 18 | Weight: 92g (3.2oz) | Sugar: 2g
Heads of asparagus 10 Asparagus
  • 93% water
  • 124.9ml (4.4oz) water per cup
  • Calories: 27 | Weight: 134g (4.7oz) | Sugar: 3g
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Portabella Mushroom 11 Portabella Mushrooms
  • 93% water
  • 79.8ml (2.8oz) water per cup
  • Calories: 19 | Weight: 86g (3oz) | Sugar: 2g
Swiss Chard 12 Swiss Chard
  • 93% water
  • 33.4ml (1.2oz) water per cup raw
  • Calories: 7 | Weight: 36g (1.3oz) | Sugar: 0g
A head of cabbage 13 Cabbage
  • 93% water
  • 138.9ml (4.9oz) water per cup cooked
  • Calories: 35 | Weight: 150g (5.3oz) | Sugar: 4g
Sliced Okra 14 Okra
  • 93% water
  • 148.1ml (5.2oz) water per cup cooked
  • Calories: 35 | Weight: 160g (5.6oz) | Sugar: 4g
A head of cauliflower 15 Cauliflower
  • 92% water
  • 98.5ml (3.5oz) water per cup
  • Calories: 27 | Weight: 107g (3.8oz) | Sugar: 2g
Spinach 16 Spinach
  • 91% water
  • 27.4ml (1oz) water per cup (fresh)
  • Calories: 7 | Weight: 30g (1.1oz) | Sugar: 0g
Broccoli 17 Broccoli
  • 89% water
  • 81.3ml (2.9oz) water per cup
  • Calories: 31 | Weight: 91g (3.2oz) | Sugar: 2g

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.

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