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)
Stalks of Celery

#2: Celery

Up to 95% water
Water per Cup RawWater per 100g
96.4ml (3.4oz)95.4ml (3.4oz)
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)
Red Radishes

#4: Radishes

Up to 95% water
Water per Cup SlicedWater per 100g
110.5ml (3.9oz)95.3ml (3.4oz)
Sliced Cucumber

#5: Cucumber

Up to 95% water
Water per CupWater per 100g
99ml (3.5oz)95.2ml (3.4oz)
Zucchini

#6: Zucchini

Up to 95% water
Water per Cup CookedWater per 100g
171.4ml (6oz)95.2ml (3.4oz)
Watercress

#7: Watercress

Up to 95% water
Water per CupWater per 100g
32.3ml (1.1oz)95.1ml (3.4oz)
Tomatoes

#8: Tomatoes

Up to 95% water
Water per Cup CookedWater per 100g
170.1ml (6oz)94.5ml (3.3oz)
Green Bell Peppers

#9: Green Bell Peppers

Up to 94% water
Water per CupWater per 100g
86.4ml (3oz)93.9ml (3.3oz)
Heads of asparagus

#10: Asparagus

Up to 93% water
Water per CupWater per 100g
124.9ml (4.4oz)93.2ml (3.3oz)
Portabella Mushroom

#11: Portabella Mushrooms

Up to 93% water
Water per CupWater per 100g
79.8ml (2.8oz)92.8ml (3.3oz)
Swiss Chard

#12: Swiss Chard

Up to 93% water
Water per Cup RawWater per 100g
33.4ml (1.2oz)92.7ml (3.3oz)
A head of cabbage

#13: Cabbage

Up to 93% water
Water per Cup CookedWater per 100g
138.9ml (4.9oz)92.6ml (3.3oz)
Sliced Okra

#14: Okra

Up to 93% water
Water per Cup CookedWater per 100g
148.1ml (5.2oz)92.6ml (3.3oz)
A head of cauliflower

#15: Cauliflower

Up to 92% water
Water per CupWater per 100g
98.5ml (3.5oz)92.1ml (3.2oz)
Spinach

#16: Spinach

Up to 91% water
Water per Cup (Fresh)Water per 100g
27.4ml (1oz)91.4ml (3.2oz)
Broccoli

#17: 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

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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

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