17 Vegetables Highest in Water

Water is an essential nutrient required to maintain homeostasis in our bodies. (1)

A deficiency in water, called dehydration, leads to headaches, loss of appetite, confusion, unexplained tiredness, and even seizures. (2) Excessive dehydration can even lead to death.

Conversely consuming too much water can lead to disorientation, confusion, nausea, vomiting, and in extreme cases, death. (3)

The U.S. Reference Dietary Intake (RDI) for water is 3.7 liters (130oz) per day for men and 2.7 liters (95oz) for women. (4) Though people who are active and under the sun should consume more.

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 view the nutrient ranking of over 200 vegetables high in water.

List of Vegetables High in Water

• 1. Lettuce + Add
  Up to 96% water

  Water per Cup Shredded	Water per 100g
  26.8ml (0.9oz)	95.6ml (3.4oz)

  Nutrition Facts for Red Leaf Lettuce. (Source)
• 2. Celery + Add
  Up to 95% water

  Water per Cup Raw	Water per 100g
  96.4ml (3.4oz)	95.4ml (3.4oz)

  Nutrition Facts for Raw Celery. (Source)
• 3. Bok Choy (Pak Choi) + Add
  Up to 95% water

  Water per Cup Raw	Water per 100g
  66.7ml (2.4oz)	95.3ml (3.4oz)

  Nutrition Facts for Raw Bok Choy (Pak-Choi). (Source)
• 4. Radishes + Add
  Up to 95% water

  Water per Cup Sliced	Water per 100g
  110.5ml (3.9oz)	95.3ml (3.4oz)

  Nutrition Facts for Raw Radishes. (Source)
• 5. Cucumber + Add
  Up to 95% water

  Water per Cup	Water per 100g
  99ml (3.5oz)	95.2ml (3.4oz)

  Nutrition Facts for Cucumber. (Source)
• 6. Zucchini + Add
  Up to 95% water

  Water per Cup Cooked	Water per 100g
  171.4ml (6oz)	95.2ml (3.4oz)

  Nutrition Facts for Cooked Zucchini (Boiled, Drained). (Source)
• 7. Watercress + Add
  Up to 95% water

  Water per Cup	Water per 100g
  32.3ml (1.1oz)	95.1ml (3.4oz)

  Nutrition Facts for Raw Watercress. (Source)
• 8. Tomatoes + Add
  Up to 95% water

  Water per Cup Cooked	Water per 100g
  170.1ml (6oz)	94.5ml (3.3oz)

  Nutrition Facts for Tomatoes. (Source)
• 9. Green Bell Peppers + Add
  Up to 94% water

  Water per Cup	Water per 100g
  86.4ml (3oz)	93.9ml (3.3oz)

  Nutrition Facts for Raw Green Bell Peppers. (Source)
• 10. Asparagus + Add
  Up to 93% water

  Water per Cup	Water per 100g
  124.9ml (4.4oz)	93.2ml (3.3oz)

  Nutrition Facts for Raw Asparagus. (Source)
• 11. Portabella Mushrooms + Add
  Up to 93% water

  Water per Cup	Water per 100g
  79.8ml (2.8oz)	92.8ml (3.3oz)

  Nutrition Facts for Raw Portobello Mushrooms. (Source)
• 12. Swiss Chard + Add
  Up to 93% water

  Water per Cup Raw	Water per 100g
  33.4ml (1.2oz)	92.7ml (3.3oz)

  Nutrition Facts for Raw Swiss Chard. (Source)
• 13. Cabbage + Add
  Up to 93% water

  Water per Cup Cooked	Water per 100g
  138.9ml (4.9oz)	92.6ml (3.3oz)

  Nutrition Facts for Cooked Cabbage (Boiled, Drained). (Source)
• 14. Okra + Add
  Up to 93% water

  Water per Cup Cooked	Water per 100g
  148.1ml (5.2oz)	92.6ml (3.3oz)

  Nutrition Facts for Cooked Okra (Boiled, Drained). (Source)
• 15. Cauliflower + Add
  Up to 92% water

  Water per Cup	Water per 100g
  98.5ml (3.5oz)	92.1ml (3.2oz)

  Nutrition Facts for Raw Cauliflower. (Source)
• 16. Spinach + Add
  Up to 91% water

  Water per Cup (Fresh)	Water per 100g
  27.4ml (1oz)	91.4ml (3.2oz)

  Nutrition Facts for Raw Spinach. (Source)
• 17. Broccoli + Add
  Up to 89% water

  Water per Cup	Water per 100g
  81.3ml (2.9oz)	89.3ml (3.1oz)

  Nutrition Facts for Raw Broccoli. (Source)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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 nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Fruits High in Water
• Low Sugar Vegetables
• High Calcium Vegetables
• High Potassium Vegetables
• High Sodium Foods

Data Sources and References

1. Armstrong LE, Ganio MS, Klau JF, Johnson EC, Casa DJ, Maresh CM. Biobehavioral variation in human water needs: How adaptations, early life environments, and the life course affect body water homeostasis Appl Physiol Nutr Metab. 2014 Feb;39(2):138-44. doi: 10.1139/apnm-2012-0369. Epub 2013 Jul 29. 24476468
2. National Library of Medicine - Adult Dehydration by Kory Taylor and Elizabeth B. Jones.
3. National Library of Medicine - Water Toxicity Basil V. Peechakara and Mohit Gupta.
4. Institute of Medicine Reference Intakes for Water