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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 (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.

Of all foods, vegetables provide the most water, often being over 90% water by weight. Below is a list of 17 vegetables with the most water, including cucumbers, lettuce, celery, bok-choy, radishes, watercress, zucchini, tomatoes, bell peppers, and asparagus. 1 gram of water is equal to 1 milliliter (ml) of water, and the milliliter of water in each vegetable 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 vegetables listed below, you can see the list of Less Common Vegetables With A High Water Content.


#1: Cucumbers
Up to 96.7% water
Water in 100g 1 cup, sliced (119g)1 medium (201g)
96.7ml (0.4 cups) 115.1ml (0.5 cups)194.4ml (0.8 cups)
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#2: Lettuce
Up to 95.6% water
Water in 100g 1 cup shredded (28g)1 head (309g)
95.6ml (0.4 cups) 26.8ml (0.1 cups)295.5ml (1.2 cups)
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#3: Celery
Up to 95.4% water
Water in 100g 1 cup chopped (101g)1 stalk, medium (7-1/2" - 8" long) (40g)
95.4ml (0.4 cups) 96.4ml (0.4 cups)38.2ml (0.2 cups)
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#4: Chinese Cabbage (Pak-Choi, Bok-Choy)
Up to 95.3% water
Water in 100g 1 cup, shredded (70g)1 head (840g)
95.3ml (0.4 cups) 66.7ml (0.3 cups)800.7ml (3.4 cups)
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#5: Radishes
Up to 95.3% water
Water in 100g 1 cup slices (116g)1 medium (3/4" to 1" dia) (5g)
95.3ml (0.4 cups) 110.5ml (0.5 cups)4.3ml (0 cups)
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#6: Watercress
Up to 95.1% water
Water in 100g 1 cup, chopped (34g)10 sprigs (25g)
95.1ml (0.4 cups) 32.3ml (0.1 cups)23.8ml (0.1 cups)
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#7: Zucchini and Squash
Up to 94.8% water
Water in 100g 1 cup, chopped (124g)1 medium (196g)
94.8ml (0.4 cups) 117.5ml (0.5 cups)185.8ml (0.8 cups)
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#8: Tomatoes
Up to 94.5% water
Water in 100g 1 cup, chopped or sliced (180g)1 medium whole (2-3/5" dia) (123g)
94.5ml (0.4 cups) 170.1ml (0.7 cups)116.3ml (0.5 cups)
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#9: Bell Peppers
Up to 93.9% water
Water in 100g 1 cup, chopped (149g)1 medium (approx 2-3/4" long, 2-1/2" dia) (119g)
93.9ml (0.4 cups) 139.9ml (0.6 cups)111.7ml (0.5 cups)
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#10: Asparagus
Up to 93.2% water
Water in 100g 1 cup (134g)1 spear, medium (5-1/4" to 7" long) (16g)
93.2ml (0.4 cups) 124.9ml (0.5 cups)14.9ml (0.1 cups)
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#11: Mushrooms Portabella
Up to 92.8% water
Water in 100g 1 cup diced (86g)1 piece whole (84g)
92.8ml (0.4 cups) 79.8ml (0.3 cups)78ml (0.3 cups)
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#12: Swiss Chard
Up to 92.7% water
Water in 100g 1 cup (36g)1 leaf (48g)
92.7ml (0.4 cups) 33.4ml (0.1 cups)44.5ml (0.2 cups)
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#13: Cabbage
Up to 92.2% water
Water in 100g 1 cup, chopped (89g)1 head, medium (about 5-3/4" dia) (908g)
92.2ml (0.4 cups) 82ml (0.3 cups)837ml (3.5 cups)
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#14: Cauliflower
Up to 92.1% water
Water in 100g 1 cup chopped (1/2" pieces) (107g)1 head medium (5-6" dia.) (588g)
92.1ml (0.4 cups) 98.5ml (0.4 cups)541.4ml (2.3 cups)
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#15: Turnips
Up to 91.9% water
Water in 100g 1 cup, cubes (130g)1 large (183g)
91.9ml (0.4 cups) 119.4ml (0.5 cups)168.1ml (0.7 cups)
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#16: Spinach
Up to 91.4% water
Water in 100g 1 cup (30g)1 bunch (340g)
91.4ml (0.4 cups) 27.4ml (0.1 cups)310.8ml (1.3 cups)
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#17: Broccoli
Up to 89.3% water
Water in 100g 1 cup chopped (91g)1 stalk (151g)
89.3ml (0.4 cups) 81.3ml (0.3 cups)134.8ml (0.6 cups)
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Click each heading below for more information from HealthAliciousNess.com

Waxgourd (Chinese Preserving Melon) (Raw) 96.1ml (0.4cups) per 100 gram serving126.9ml (0.5cups) per 1 cup, cubes (132 grams)5477.7ml (23.2cups) per 1 waxgourd (5700 grams) Click to see complete nutrition facts for Waxgourd
Napa Cabbage (Cooked) 96.3ml (0.4cups) per 100 gram serving105ml (0.4cups) per 1 cup (109 grams) Click to see complete nutrition facts for Napa Cabbage
Bamboo Shoots (Cooked) 95.9ml (0.4cups) per 100 gram serving115.1ml (0.5cups) per 1 cup (1/2" slices) (120 grams)138.1ml (0.6cups) per 1 shoot (144 grams) Click to see complete nutrition facts for Bamboo Shoots
Taro Shoots (Raw) 95.8ml (0.4cups) per 100 gram serving41.2ml (0.2cups) per 1/2 cup slices (43 grams)79.5ml (0.3cups) per 1 shoot (83 grams) Click to see complete nutrition facts for Taro Shoots
Celtuce (Raw) 94.5ml (0.4cups) per 100 gram serving7.6ml (0cups) per 1 leaf (8 grams)94.5ml (0.4cups) per 1 shoot (100 grams) Click to see complete nutrition facts for Celtuce
Chayote fruit raw 94.2ml (0.4cups) per 100 gram serving124.4ml (0.5cups) per 1 cup (1" pieces) (132 grams)191.3ml (0.8cups) per 1 chayote (5-3/4") (203 grams) Click to see complete nutrition facts for Chayote fruit raw
Nopales (Cooked) 94.3ml (0.4cups) per 100 gram serving140.5ml (0.6cups) per 1 cup (149 grams)27.3ml (0.1cups) per 1 pad (29 grams) Click to see complete nutrition facts for Cooked Nopales
Escarole (Cooked) 94.3ml (0.4cups) per 100 gram serving141.4ml (0.6cups) per 1 cup (150 grams) Click to see complete nutrition facts for Escarole (Cooked)
Balsam-pear (Bitter Gourd) (Cooked) 94ml (0.4cups) per 100 gram serving116.5ml (0.5cups) per 1 cup (1/2" pieces) (124 grams)58.2ml (0.2cups) per 1/2 cup (1/2" pieces) (62 grams) Click to see complete nutrition facts for Balsam-pear (Bitter Gourd)
Endive (Raw) 93.8ml (0.4cups) per 100 gram serving23.4ml (0.1cups) per 1/2 cup, chopped (25 grams)481.1ml (2cups) per 1 head (513 grams) Click to see complete nutrition facts for Endive
Rhubarb raw 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
Chinese Broccoli (Cooked) 93.5ml (0.4cups) per 100 gram serving82.3ml (0.3cups) per 1 cup (88 grams) Click to see complete nutrition facts for Chinese Broccoli
Radicchio (Raw) 93.1ml (0.4cups) per 100 gram serving37.3ml (0.2cups) per 1 cup, shredded (40 grams)7.5ml (0cups) per 1 leaf (8 grams) Click to see complete nutrition facts for Radicchio
Pumpkin leaves raw 92.9ml (0.4cups) per 100 gram serving36.2ml (0.2cups) per 1 cup (39 grams) Click to see complete nutrition facts for Pumpkin leaves raw
Broccoli Raab (Raw) 92.6ml (0.4cups) per 100 gram serving37ml (0.2cups) per 1 cup chopped (40 grams)17.6ml (0.1cups) per 1 stalk (19 grams) Click to see complete nutrition facts for Broccoli Raab
Rutabagas 89.4ml (0.4cups) per 100 gram serving125.2ml (0.5cups) per 1 cup, cubes (140 grams)345.2ml (1.5cups) per 1 medium (386 grams) Click to see complete nutrition facts for Rutabagas

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

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