17 Fruits 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 (15.6 cups) per day for men and 2.7 liters (11.4 cups) for women. Though people who are active and under the sun may need up to 16 liters (67 cups) per day.

Even though most vegetables provide more water than fruits, fruits are still a great source. Below is a list of 17 fruits with the most water, including grapefruit, watermelon, strawberries, cantaloupes, honeydew melons, lemons, peaches, pears, blackberries, and papayas. 1 gram of water is equal to 1 milliliter (ml) of water, and the milliliter of water in each fruit is listed. Further 1 U.S. Cup (8 fluid ounces) is listed. 1 U.S. Cup is equal to 236.58ml.

In addition to the 17 fruits listed below, you can see the list of Less Common Fruits With A High Water Content, and Fruit Juices with the Most Water.


#1: Grapefruit
Up to 91.6% water
Water in 100g 1 cup sections, with juice (230g)1/2 fruit (3-3/4" dia) (123g)
91.6ml (0.4 cups) 210.6ml (0.9 cups)112.6ml (0.5 cups)
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#2: Watermelon
Up to 91.5% water
Water in 100g 1 cup, balls (154g)1 melon (15" long x 7-1/2" dia) (4518g)
91.5ml (0.4 cups) 140.8ml (0.6 cups)4131.7ml (17.5 cups)
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#3: Strawberries
Up to 91% water
Water in 100g 1 cup, sliced (166g)1 large (1-3/8" dia) (18g)
91ml (0.4 cups) 151ml (0.6 cups)16.4ml (0.1 cups)
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#4: Cantaloupe Melons
Up to 90.2% water
Water in 100g 1 cup, diced (156g)1 melon, medium (about 5" dia) (552g)
90.2ml (0.4 cups) 140.6ml (0.6 cups)497.6ml (2.1 cups)
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#5: Honeydew Melon
Up to 89.8% water
Water in 100g 1 cup, diced (approx 20 pieces per cup) (170g)1 melon (5-1/4" dia) (1000g)
89.8ml (0.4 cups) 152.7ml (0.6 cups)898.2ml (3.8 cups)
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#6: Lemons
Up to 89% water
Water in 100g 1 cup, sections (212g)1 NLEA serving (58g)
89ml (0.4 cups) 188.6ml (0.8 cups)51.6ml (0.2 cups)
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#7: Peaches
Up to 88.9% water
Water in 100g 1 cup slices (154g)1 medium (2-2/3" dia) (150g)
88.9ml (0.4 cups) 136.9ml (0.6 cups)133.3ml (0.6 cups)
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#8: Asian Pears
Up to 88.3% water
Water in 100g 1 fruit 2-1/4" high x 2-1/2" dia (122g)1 fruit 3-3/8" high x 3" diameter (275g)
88.3ml (0.4 cups) 107.7ml (0.5 cups)242.7ml (1 cups)
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#9: Blackberries
Up to 88.2% water
Water in 100g 1 cup (144g)1 fruit 3-3/8" high x 3" diameter (100g)
88.2ml (0.4 cups) 126.9ml (0.5 cups)88.2ml (0.4 cups)
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#10: Papayas
Up to 88.1% water
Water in 100g 1 cup 1" pieces (145g)1 fruit, large (781g)
88.1ml (0.4 cups) 127.7ml (0.5 cups)687.7ml (2.9 cups)
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#11: Nectarines
Up to 87.6% water
Water in 100g 1 cup slices (143g)1 medium (2-1/2" dia) (142g)
87.6ml (0.4 cups) 125.3ml (0.5 cups)124.4ml (0.5 cups)
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#12: Prickly Pears
Up to 87.6% water
Water in 100g 1 cup (149g)1 fruit (103g)
87.6ml (0.4 cups) 130.4ml (0.6 cups)90.2ml (0.4 cups)
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#13: Pineapples
Up to 87.2% water
Water in 100g 1 cup, chunks (165g)1 fruit (1002g)
87.2ml (0.4 cups) 143.9ml (0.6 cups)874.1ml (3.7 cups)
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#14: Plums
Up to 87.2% water
Water in 100g 1 cup, sliced (165g)1 fruit (2-1/8" dia) (66g)
87.2ml (0.4 cups) 143.9ml (0.6 cups)57.6ml (0.2 cups)
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#15: Oranges
Up to 86.8% water
Water in 100g 1 cup, sections (180g)1 fruit (2-5/8" dia) (131g)
86.8ml (0.4 cups) 156.2ml (0.7 cups)113.6ml (0.5 cups)
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#16: Apples
Up to 86.7% water
Water in 100g 1 cup slices (110g)1 medium (3" dia) (161g)
86.7ml (0.4 cups) 95.3ml (0.4 cups)139.5ml (0.6 cups)
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#17: Apricots
Up to 86.4% water
Water in 100g 1 cup, sliced (165g)1 apricot (35g)
86.4ml (0.4 cups) 142.5ml (0.6 cups)30.2ml (0.1 cups)
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Click each heading below for more information from HealthAliciousNess.com

Rhubarb 93.6ml (0.4cups) per 100 gram serving114.2ml (0.5cups) per 1 cup, diced (122 grams)47.7ml (0.2cups) per 1 stalk (51 grams) Click to see complete nutrition facts for Rhubarb raw
Rose-Apples 93ml (0.4cups) per 100 gram serving Click to see complete nutrition facts for Rose-apples raw
Casaba Melons 91.9ml (0.4cups) per 100 gram serving156.1ml (0.7cups) per 1 cup, cubes (170 grams)1506.3ml (6.4cups) per 1 melon (1640 grams) Click to see complete nutrition facts for Melons casaba raw
Starfruit (Carambola) 91.4ml (0.4cups) per 100 gram serving98.7ml (0.4cups) per 1 cup, sliced (108 grams)83.2ml (0.4cups) per 1 medium (3-5/8" long) (91 grams) Click to see complete nutrition facts for Carambola (starfruit) raw
Pitanga (Surinam-Cherry) 90.8ml (0.4cups) per 100 gram serving Click to see complete nutrition facts for Pitanga (surinam-cherry) raw
Pummelo 89.1ml (0.4cups) per 100 gram serving169.3ml (0.7cups) per 1 cup, sections (190 grams)542.6ml (2.3cups) per 1 fruit without refuse (609 grams) Click to see complete nutrition facts for Pummelo raw
Horned Melon (Kiwano) 89ml (0.4cups) per 100 gram serving207.3ml (0.9cups) per 1 cup (233 grams)185.9ml (0.8cups) per 1 fruit (4-2/3" long x 2-3/4" dia) (209 grams) Click to see complete nutrition facts for Horned melon (Kiwano)
Gooseberries 87.9ml (0.4cups) per 100 gram serving131.8ml (0.6cups) per 1 cup (150 grams)87.9ml (0.4cups) per 1 fruit (4-2/3" long x 2-3/4" dia) (100 grams) Click to see complete nutrition facts for Gooseberries raw
Mulberries 87.7ml (0.4cups) per 100 gram serving122.8ml (0.5cups) per 1 cup (140 grams)13.2ml (0.1cups) per 10 fruit (15 grams) Click to see complete nutrition facts for Mulberries raw
Cranberries 87.3ml (0.4cups) per 100 gram serving87.3ml (0.4cups) per 1 cup, whole (100 grams)96.1ml (0.4cups) per 1 cup, chopped (110 grams) Click to see complete nutrition facts for Cranberries raw
Loquats 86.7ml (0.4cups) per 100 gram serving129.2ml (0.5cups) per 1 cup, cubed (149 grams)13.9ml (0.1cups) per 1 medium (16 grams) Click to see complete nutrition facts for Loquats raw
Roselle 86.6ml (0.4cups) per 100 gram serving49.4ml (0.2cups) per 1 cup, without refuse (57 grams)86.6ml (0.4cups) per 1 medium (100 grams) Click to see complete nutrition facts for Roselle raw
Clementines 86.6ml (0.4cups) per 100 gram serving64.1ml (0.3cups) per 1 fruit (74 grams)86.6ml (0.4cups) per 1 medium (100 grams) Click to see complete nutrition facts for Clementines raw
Mammy-Apple (Mamey) 86.2ml (0.4cups) per 100 gram serving729.3ml (3.1cups) per 1 fruit without refuse (846 grams)86.2ml (0.4cups) per 1 medium (100 grams) Click to see complete nutrition facts for Mammy-apple (mamey) raw
Raspberries 85.8ml (0.4cups) per 100 gram serving105.5ml (0.4cups) per 1 cup (123 grams)16.3ml (0.1cups) per 10 raspberries (19 grams) Click to see complete nutrition facts for Raspberries raw
Groundcherries (Cape-Gooseberries or Poha) 85.4ml (0.4cups) per 100 gram serving119.6ml (0.5cups) per 1 cup (140 grams)85.4ml (0.4cups) per 10 raspberries (100 grams) Click to see complete nutrition facts for Groundcherries (cape-gooseberries or poha) raw

Grapefruit Juice 91.2ml (0.4cups) per 100 gram serving225.3ml (1cup) per 1 cup (247 grams)17.8g sugar per 1 cup (247 grams) Click to see complete nutrition facts for Grapefruit juice white canned or bottled unsweetened
Blackberry Juice 90.9ml (0.4cups) per 100 gram serving227.3ml (1cup) per 1 cup (250 grams)19.3g sugar per 1 cup (250 grams) Click to see complete nutrition facts for Blackberry juice canned
Tangerine Juice 88.9ml (0.4cups) per 100 gram serving219.6ml (0.9cups) per 1 cup (247 grams)24.5g sugar per 1 cup (247 grams) Click to see complete nutrition facts for Tangerine juice raw
Orange Juice 88.3ml (0.4cups) per 100 gram serving219ml (0.9cups) per 1 cup (248 grams)20.8g sugar per 1 cup (248 grams) Click to see complete nutrition facts for Orange juice raw
Apple Juice 88.2ml (0.4cups) per 100 gram serving218.8ml (0.9cups) per 1 cup (248 grams)23.9g sugar per 1 cup (248 grams) Click to see complete nutrition facts for Apple juice canned or bottled unsweetened without added ascorbic acid
Cranberry Juice 87.1ml (0.4cups) per 100 gram serving220.4ml (0.9cups) per 1 cup (253 grams)30.6g sugar per 1 cup (253 grams) Click to see complete nutrition facts for Cranberry juice unsweetened
Pineapple Juice 87.1ml (0.4cups) per 100 gram serving217.7ml (0.9cups) per 1 cup (250 grams)25g sugar per 1 cup (250 grams) Click to see complete nutrition facts for Pineapple juice canned not from concentrate unsweetened with added vitamins A C and E
Pomegranate Juice 86ml (0.4cups) per 100 gram serving214ml (0.9cups) per 1 cup (249 grams)31.5g sugar per 1 cup (249 grams) Click to see complete nutrition facts for Pomegranate juice bottled
Passion-fruit Juice 85.6ml (0.4cups) per 100 gram serving211.5ml (0.9cups) per 1 cup (247 grams)33.1g sugar per 1 cup (247 grams) Click to see complete nutrition facts for Passion-fruit juice purple raw
Grape Juice 84.5ml (0.4cups) per 100 gram serving213.8ml (0.9cups) per 1 cup (253 grams)35.9g sugar per 1 cup (253 grams) Click to see complete nutrition facts for Grape juice canned or bottled unsweetened with added ascorbic acid

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Data Sources and References

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