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 reference dietary intake (RDI) for 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

Lettuce1 Lettuce
Up to 96% water
Water per Cup ShreddedWater per 100g
26.8ml (0.9oz)95.6ml (3.4oz)
Stalks of Celery2 Celery
Up to 95% water
Water per Cup RawWater per 100g
96.4ml (3.4oz)95.4ml (3.4oz)
Bok Choy3 Bok Choy (Pak Choi)
Up to 95% water
Water per Cup RawWater per 100g
66.7ml (2.4oz)95.3ml (3.4oz)
Red Radishes4 Radishes
Up to 95% water
Water per Cup SlicedWater per 100g
110.5ml (3.9oz)95.3ml (3.4oz)
Sliced Cucumber5 Cucumber
Up to 95% water
Water per CupWater per 100g
99ml (3.5oz)95.2ml (3.4oz)
Zucchini6 Zucchini
Up to 95% water
Water per Cup CookedWater per 100g
171.4ml (6oz)95.2ml (3.4oz)
Watercress7 Watercress
Up to 95% water
Water per CupWater per 100g
32.3ml (1.1oz)95.1ml (3.4oz)
Tomatoes8 Tomatoes
Up to 95% water
Water per Cup CookedWater per 100g
170.1ml (6oz)94.5ml (3.3oz)
Green Bell Peppers9 Green Bell Peppers
Up to 94% water
Water per CupWater per 100g
86.4ml (3oz)93.9ml (3.3oz)
Heads of asparagus10 Asparagus
Up to 93% water
Water per CupWater per 100g
124.9ml (4.4oz)93.2ml (3.3oz)
Portabella Mushroom11 Portabella Mushrooms
Up to 93% water
Water per CupWater per 100g
79.8ml (2.8oz)92.8ml (3.3oz)
Swiss Chard12 Swiss Chard
Up to 93% water
Water per Cup RawWater per 100g
33.4ml (1.2oz)92.7ml (3.3oz)
A head of cabbage13 Cabbage
Up to 93% water
Water per Cup CookedWater per 100g
138.9ml (4.9oz)92.6ml (3.3oz)
Sliced Okra14 Okra
Up to 93% water
Water per Cup CookedWater per 100g
148.1ml (5.2oz)92.6ml (3.3oz)
A head of cauliflower15 Cauliflower
Up to 92% water
Water per CupWater per 100g
98.5ml (3.5oz)92.1ml (3.2oz)
Spinach16 Spinach
Up to 91% water
Water per Cup (Fresh)Water per 100g
27.4ml (1oz)91.4ml (3.2oz)
Broccoli17 Broccoli
Up to 89% water
Water per CupWater per 100g
81.3ml (2.9oz)89.3ml (3.1oz)

See All 200 Vegetables High in Water

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


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

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central