Vegetables and Fruits Containing the Most Water

These foods contribute to our health not only with their high water content, but also with the vitamins, minerals and fiber they contain. You can include these wonderful foods in your diet to both meet your water needs and nourish your body.

Watermelon

Water content:
92%

Watermelon is very healthy and one of the most hydrating foods you can eat. It contains fiber and several important nutrients such as vitamin C, vitamin A and magnesium. It’s also fairly low in calories, providing just 46 calories per serving.

Due to its high water content, watermelon has a very low calorie density. This means that a relatively large serving of watermelon contains very few calories. Foods with low calorie density have been shown to aid weight loss by increasing feelings of fullness and reducing appetite. Additionally, watermelon is rich in powerful antioxidants, including lycopene. This compound has been studied for its ability to reduce oxidative cell damage, which is linked to diseases such as heart disease and diabetes.

Strawberry

Water content:
91%

Strawberries have a high water content, making them a very hydrating food. Strawberries provide plenty of fiber, disease-fighting antioxidants, and vitamins and minerals such as vitamin C, folate, and manganese. Consuming strawberries regularly reduces inflammation, which may protect against heart disease, diabetes, Alzheimer’s, and various types of cancer.

Melon

Water content:
90%

Melon is an extremely nutritious fruit. One cup (177 grams) of melon contains approximately 90% water, providing more than half a cup (118 ml) of water per serving. One cup of melon also contains 2 grams of fiber, which, along with water, increases the feeling of fullness and reduces your appetite.

Additionally, melon is rich in vitamin A. Studies have shown that vitamin A may boost immune health by protecting against infections.

Peach

Water content:
89%

Peach is a fruit that is very rich in nutrients and provides hydration. They provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium. Additionally, eating peaches with their skins can also add disease-fighting antioxidants, such as chlorogenic acid, to your diet.

The water and fiber content of peaches is what makes them so filling and low in calories; A medium-sized peach contains only 60 calories.

Orange

Water content:
88%

One orange contains almost half a cup (118 ml) of water and provides fiber and several nutrients. It contains vitamin C and potassium, which can boost your immune function and heart health.

Oranges are also rich in disease-fighting antioxidants, including flavonoids, which can prevent cell damage by reducing inflammation. The water and fiber content of oranges can increase feelings of fullness, which can help keep your appetite under control. Eating citrus fruits, such as oranges, regularly may protect against kidney stones. This is because the citric acid it contains can bind with stone-forming calcium oxalate and help remove it from the body.

Skim Milk

Water content:
91%

Skim milk is very nutritious. It provides significant amounts of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium.

Several studies have shown that low-fat milk helps people hydrate better after exercise, compared to sports drinks or plain water. This is partly due to milk’s electrolytes and protein content, which can help replace body fluid losses.

Cucumber

Water content:
95%

Cucumber is another healthy and hydrating food that you can include in your diet. They consist almost entirely of water and also provide small amounts of some nutrients, such as vitamin K, potassium and magnesium. Compared to other water-rich vegetables, cucumbers are one of the lowest in calories.

You can consume cucumbers in relatively large portions without adding significant calories to your diet, which will help you maintain your weight.

Lettuce

Water content:
96%

One cup (72 grams) of lettuce provides more than a quarter cup (59 ml) of water, as well as 1 gram of fiber. Additionally, it meets 5% of your daily folate needs. Folate is important for pregnant women because it may help prevent neural tube birth defects. Additionally, lettuce is rich in vitamins K and A, which have been studied for their roles in keeping your bones and immune system healthy.

Plus, the combination of water and fiber in lettuce makes it very filling despite being low in calories. There are only 10 calories in a one-cup (72 gram) serving.

Pumpkin

Water content:
94%

1 cup (124 grams) of chopped zucchini contains more than 90% water and provides 1 gram of fiber. Both of these ingredients are great for maintaining a feeling of satiety. Due to its high water content, squash is extremely low in calories by volume, with 1 cup (124 grams) containing only 20 calories.

Zucchini will add several nutrients to your diet, especially vitamin C, as 1 cup (124 grams) provides 35% of your daily needs. Vitamin C is essential for a healthy immune system and may protect against many diseases.

Celery

Water content:
95%

Celery is a very healthy and hydrating food that you can include in your diet. It consists largely of water, providing about half a cup (118 ml) of water in a 1-cup serving. Like other water-rich vegetables, celery may be a beneficial weight loss food due to its high water content and low calorie count.

Additionally, celery contains some fiber and many important nutrients. It is particularly rich in vitamin K and potassium, which may protect against bone-related diseases such as heart disease, certain types of cancer and osteoporosis.

Tomato

Water content:
94%

One medium tomato provides about half a cup (118 ml) of water. It also contains significant amounts of vitamins and minerals, including vitamins A and C, which strengthen the immune system.

Tomatoes are rich in fiber and contain some disease-fighting antioxidants, including lycopene. Lycopene has been studied for its potential to reduce the risk of heart disease and may help prevent the development of prostate cancer.

Coconut water

Water content:
95%

Coconut water is an extremely healthy drink that will protect you from dehydration. Not only does it have high water content, but it is also rich in electrolytes such as potassium, sodium and chloride.

Research has shown that coconut water can be beneficial for rehydration. It is also thought to be beneficial for post-exercise recovery due to its electrolyte content.