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Hydrating foods are mostly fresh vegetables and fruits. In USDA FoodData Central, iceberg lettuce, celery, bok choy, radishes, cucumber, watercress and zucchini are each about 95% water by weight, and watermelon, strawberries and cantaloupe are just over 90%. That water counts: a 2004 report from the Institute of Medicine of the National Academies found that about 20 percent of people’s total water comes from food, with the other 80 percent from drinking water and beverages, including caffeinated beverages. Below are the USDA values per 100 grams and per serving, how cooking and drying change them, and what MedlinePlus says about dehydration.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Iceberg lettuce tops the USDA list at 95.6 grams of water per 100 grams, with celery, bok choy, radishes, cucumber and watercress close behind.
- Watermelon, strawberries, cantaloupe and honeydew are the water rich foods among fruits, at about 90 grams per 100 grams in USDA data.
- Per serving, heavier portions hold more water: a cup of chopped tomatoes has about 170 grams of water in USDA data, a cup of raw spinach about 27 grams.
- Drying removes most of the water: USDA lists fresh apricots at 86 grams per 100 grams and dried apricots at 31 grams.
- The National Academies estimate that about 20 percent of total water comes from food; food lists do not replace care for dehydration, which MedlinePlus says can be an emergency.
Hydrating foods ranked by water content
The table uses USDA FoodData Central SR Legacy entries. Water per 100 grams is the same as the percent of the food’s weight that is water. Water per serving uses USDA portion weights, so it shows how much water a typical portion actually holds. Foods are sorted by water per 100 grams.
| Food (USDA FDC ID) | Serving | Water per serving | Water per 100 g | Calories |
|---|---|---|---|---|
| Iceberg lettuce, raw (169248) | 1 cup shredded | 69 g | 95.6 g | 10 |
| Celery, raw (169988) | 1 cup chopped | 96 g | 95.4 g | 14 |
| Bok choy, raw (170390) | 1 cup shredded | 67 g | 95.3 g | 9 |
| Radishes, raw (169276) | 1 cup slices | 111 g | 95.3 g | 19 |
| Cucumber with peel, raw (168409) | 1/2 cup slices | 50 g | 95.2 g | 8 |
| Watercress, raw (170068) | 1 cup chopped | 32 g | 95.1 g | 4 |
| Zucchini with skin, raw (169291) | 1 cup chopped | 118 g | 94.8 g | 21 |
| Romaine lettuce, raw (169247) | 1 cup shredded | 44 g | 94.6 g | 8 |
| Tomatoes, red, raw (170457) | 1 cup chopped | 170 g | 94.5 g | 32 |
| Green bell pepper, raw (170427) | 1 cup chopped | 140 g | 93.9 g | 30 |
| Asparagus, raw (168389) | 1 cup | 125 g | 93.2 g | 27 |
| White mushrooms, raw (169251) | 1 cup pieces | 65 g | 92.5 g | 15 |
| Red bell pepper, raw (170108) | 1 cup chopped | 137 g | 92.2 g | 39 |
| Cabbage, raw (169975) | 1 cup chopped | 82 g | 92.2 g | 22 |
| Cauliflower, raw (169986) | 1 cup chopped | 99 g | 92.1 g | 27 |
| Watermelon, raw (167765) | 1 cup diced | 139 g | 91.5 g | 46 |
| Spinach, raw (168462) | 1 cup | 27 g | 91.4 g | 7 |
| Strawberries, raw (167762) | 1 cup halves | 138 g | 91.0 g | 49 |
| Cantaloupe, raw (169092) | 1 cup cubes | 144 g | 90.2 g | 54 |
| Honeydew, raw (169911) | 1 cup diced | 153 g | 89.8 g | 61 |
| Broccoli, raw (170379) | 1 cup chopped | 81 g | 89.3 g | 31 |
| Peach, yellow, raw (169928) | 1 medium | 133 g | 88.9 g | 58 |
| Grapefruit, pink or red, raw (174673) | 1/2 fruit | 108 g | 88.1 g | 52 |
| Plain yogurt, whole milk (171284) | 1 cup | 215 g | 87.9 g | 149 |
| Orange, raw (169097) | 1 fruit | 114 g | 86.8 g | 62 |
| Pineapple, raw (169124) | 1 cup chunks | 142 g | 86.0 g | 82 |
| Apple with skin, raw (171688) | 1 medium | 156 g | 85.6 g | 95 |
| Blueberries, raw (171711) | 1 cup | 125 g | 84.2 g | 84 |
| Kiwifruit, green, raw (168153) | 1 fruit | 57 g | 83.1 g | 42 |
| Cottage cheese, lowfat 2% (172182) | 4 oz | 92 g | 81.2 g | 92 |
Two patterns stand out. Watery vegetables cluster at the top, and fruits follow at roughly 83 to 91 grams of water per 100 grams. Serving size then reshuffles the ranking: a cup of shredded iceberg lettuce weighs only 72 grams in USDA data, so it holds less water than a cup of chopped tomatoes or diced honeydew. Our guides to iceberg lettuce, celery, cucumber, zucchini and tomatoes cover the rest of their nutrition, as do our watermelon, strawberries, cantaloupe and honeydew guides.
Water rich foods by group
- Leafy and crunchy vegetables: iceberg and romaine lettuce, bok choy, radishes, watercress and cabbage, all above 92 grams of water per 100 grams in USDA data.
- Fruiting vegetables: tomatoes, zucchini, cucumber and bell peppers.
- Melons and berries: watermelon, cantaloupe, honeydew, strawberries and blueberries.
- Tree fruits and citrus: peaches, grapefruit, oranges, pineapple, apples and kiwi.
- Dairy foods: plain yogurt is about 88% water and lowfat cottage cheese about 81% in USDA data.
- Soups: MedlinePlus names soup among the liquid foods that supply water. USDA lists canned chicken noodle soup prepared with water at 94 grams per 100 grams; canned soups vary in sodium, so check the label, and see our bone broth guide for one broth.
Fresh, cooked and dried: how processing changes water
Drying removes most of the water. In USDA SR Legacy, fresh apricots (FDC 171697) have 86.4 grams of water per 100 grams and dried apricots (FDC 173941) 30.9 grams; fresh plums (FDC 169949) have 87.2 grams and prunes (FDC 168162) 30.9 grams. Dried fruit packs the same sugars and calories into less weight, which is why USDA lists 23 calories for a single prune.
Boiling changes water content much less than drying. USDA lists boiled zucchini (FDC 169292) at 95.2 grams of water per 100 grams versus 94.8 grams raw, and boiled spinach (FDC 168463) at 91.2 grams versus 91.4 grams raw. What changes is the volume: cooked leaves pack down, so a cup of boiled spinach (180 grams in USDA data) holds about 164 grams of water, while a cup of raw spinach (30 grams) holds about 27 grams. Dry foods sit at the other end of the scale: USDA lists whole-wheat bread at 39 grams of water per 100 grams, saltine crackers at 5 grams and almonds at 4.4 grams.
How much water comes from food
In its 2004 report on water, the Institute of Medicine of the National Academies estimated that about 80 percent of people’s total water comes from drinking water and beverages, including caffeinated beverages, and the other 20 percent from food. The panel added that people get water from juice, milk, coffee, tea, soda, fruits, vegetables and other foods and beverages, offered no rule of thumb for how many glasses of water to drink, and stated that the vast majority of healthy people adequately meet their hydration needs by letting thirst be their guide. The panel also noted that people who are very physically active or live in hot climates may need more water.
MedlinePlus, from the National Library of Medicine, adds that some of the body’s water is made during metabolism, that needs depend on sex, weight, age, activity level and medical conditions, and that there is no specific recommendation for how much water to drink. This guide gives no personal fluid targets; a clinician can advise if you have a condition that affects fluid balance. For drinks rather than foods, see our electrolytes guide and our coconut water guide.
When food is not enough
Water rich foods add to total water, but dehydration has its own causes and warning signs, which MedlinePlus describes. MedlinePlus explains that the body can lose a lot of fluid through heavy sweating, for example when exercising in hot weather, and through fever, vomiting or diarrhea, and that older adults are at higher risk of dehydration. MedlinePlus describes severe dehydration as a life-threatening emergency and lists these signs of it:
- Not urinating, or very dark yellow or amber-colored urine (MedlinePlus).
- Irritability or confusion, dizziness or lightheadedness (MedlinePlus).
- Rapid heartbeat or rapid breathing (MedlinePlus).
- MedlinePlus says to call 911 or the local emergency number if a person loses consciousness or has a change in alertness, such as confusion or seizures.
Frequently Asked Questions
What food has the most water?
In USDA SR Legacy, iceberg lettuce has the most among common foods in this list, at 95.6 grams of water per 100 grams, followed closely by celery, bok choy, radishes and cucumber.
Which fruits are highest in water?
USDA lists watermelon at 91.5 grams of water per 100 grams, strawberries at 91.0, cantaloupe at 90.2 and honeydew at 89.8.
Does water from food count toward total water?
Yes. The National Academies estimate that about 20 percent of people’s total water comes from food and the rest from drinking water and beverages.
Does cooking remove water from vegetables?
Boiling changes it little: USDA lists boiled zucchini and spinach at almost the same water per 100 grams as raw. Drying removes most of it.
Are dried fruits hydrating?
Much less than fresh fruit. USDA lists dried apricots and prunes at about 31 grams of water per 100 grams, against about 86 to 87 grams for the fresh fruits.
Can foods high in water replace drinks?
The National Academies estimate that about 80 percent of total water comes from drinking water and beverages, so food supplies only part of it. Ask a clinician about fluid needs if you have a health condition.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
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