Table of Contents

17 Vegetables Highest in Water

Written by Daisy Whitbread, MScN
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

1 Lettuce
Lettuce
  • 96% water
  • 26.8ml (0.9oz) water per cup shredded
  • 4 Calories
    Data Source
2 Celery
Stalks of Celery
  • 95% water
  • 96.4ml (3.4oz) water per cup raw
  • 16 Calories
    Data Source
3 Bok Choy (Pak Choi)
Bok Choy
  • 95% water
  • 66.7ml (2.4oz) water per cup raw
  • 9 Calories
    Data Source
4 Radishes
Red Radishes
  • 95% water
  • 110.5ml (3.9oz) water per cup sliced
  • 19 Calories
    Data Source
5 Cucumber
Sliced Cucumber
  • 95% water
  • 99ml (3.5oz) water per cup
  • 16 Calories
    Data Source
6 Zucchini
Zucchini
  • 95% water
  • 171.4ml (6oz) water per cup cooked
  • 27 Calories
    Data Source
7 Watercress
Watercress
  • 95% water
  • 32.3ml (1.1oz) water per cup
  • 4 Calories
    Data Source
8 Tomatoes
Tomatoes
  • 95% water
  • 170.1ml (6oz) water per cup cooked
  • 32 Calories
    Data Source
9 Green Bell Peppers
Green Bell Peppers
  • 94% water
  • 86.4ml (3oz) water per cup
  • 18 Calories
    Data Source
10 Asparagus
Heads of asparagus
  • 93% water
  • 124.9ml (4.4oz) water per cup
  • 27 Calories
    Data Source
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11 Portabella Mushrooms
Portabella Mushroom
  • 93% water
  • 79.8ml (2.8oz) water per cup
  • 19 Calories
    Data Source
12 Swiss Chard
Swiss Chard
  • 93% water
  • 33.4ml (1.2oz) water per cup raw
  • 7 Calories
    Data Source
13 Cabbage
A head of cabbage
  • 93% water
  • 138.9ml (4.9oz) water per cup cooked
  • 35 Calories
    Data Source
14 Okra
Sliced Okra
  • 93% water
  • 148.1ml (5.2oz) water per cup cooked
  • 35 Calories
    Data Source
15 Cauliflower
A head of cauliflower
  • 92% water
  • 98.5ml (3.5oz) water per cup
  • 27 Calories
    Data Source
16 Spinach
Spinach
  • 91% water
  • 27.4ml (1oz) water per cup (fresh)
  • 7 Calories
    Data Source
17 Broccoli
Broccoli
  • 89% water
  • 81.3ml (2.9oz) water per cup
  • 31 Calories
    Data Source

See All 200 Vegetables High in Water

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

Data Sources and References

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

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