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

#1: Lettuce
Water per Cup Shredded | Water per 100g |
---|---|
26.8ml (0.9oz) | 95.6ml (3.4oz) |

#2: Celery
Water per Cup Raw | Water per 100g |
---|---|
96.4ml (3.4oz) | 95.4ml (3.4oz) |

#3: Bok Choy (Pak Choi)
Water per Cup Raw | Water per 100g |
---|---|
66.7ml (2.4oz) | 95.3ml (3.4oz) |

#4: Radishes
Water per Cup Sliced | Water per 100g |
---|---|
110.5ml (3.9oz) | 95.3ml (3.4oz) |

#5: Cucumber
Water per Cup | Water per 100g |
---|---|
99ml (3.5oz) | 95.2ml (3.4oz) |

#6: Zucchini
Water per Cup Cooked | Water per 100g |
---|---|
171.4ml (6oz) | 95.2ml (3.4oz) |

#7: Watercress
Water per Cup | Water per 100g |
---|---|
32.3ml (1.1oz) | 95.1ml (3.4oz) |
#8: Tomatoes
Water per Cup Cooked | Water per 100g |
---|---|
170.1ml (6oz) | 94.5ml (3.3oz) |

#9: Green Bell Peppers
Water per Cup | Water per 100g |
---|---|
86.4ml (3oz) | 93.9ml (3.3oz) |

#10: Asparagus
Water per Cup | Water per 100g |
---|---|
124.9ml (4.4oz) | 93.2ml (3.3oz) |

#11: Portabella Mushrooms
Water per Cup | Water per 100g |
---|---|
79.8ml (2.8oz) | 92.8ml (3.3oz) |

#12: Swiss Chard
Water per Cup Raw | Water per 100g |
---|---|
33.4ml (1.2oz) | 92.7ml (3.3oz) |

#13: Cabbage
Water per Cup Cooked | Water per 100g |
---|---|
138.9ml (4.9oz) | 92.6ml (3.3oz) |

#14: Okra
Water per Cup Cooked | Water per 100g |
---|---|
148.1ml (5.2oz) | 92.6ml (3.3oz) |

#15: Cauliflower
Water per Cup | Water per 100g |
---|---|
98.5ml (3.5oz) | 92.1ml (3.2oz) |

#16: Spinach
Water per Cup (Fresh) | Water per 100g |
---|---|
27.4ml (1oz) | 91.4ml (3.2oz) |

#17: Broccoli
Water per Cup | Water per 100g |
---|---|
81.3ml (2.9oz) | 89.3ml (3.1oz) |
See All 200 Vegetables High in Water

From the Nutrient Ranking Tool
- Foods High in Water
- Foods Low in Water
- Vegetables High in Water
- Fruits High in Water
- Vegetarian Foods High in Water
- Nuts High in Water
- Grains High in Water
- Beans High in Water
- Dairy High in Water
- Breakfast Cereals High in Water
- Fast Foods High in Water
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
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