Water Content of Food Chart

Water is a vital component that is required for us to function. This is due to the fact that we constantly lose water through routine activities such as urine, perspiration, and breathing. And, contrary to popular belief, we should not limit ourselves to 8 glasses of water per day, but rather drink water whenever we are thirsty.

Water is also required for temperature regulation, excretion of byproducts, and transport of nutrients and oxygen to cells. Because water is essential to the body’s vital functions, a lack of it causes dehydration.

This can also have very serious consequences. As a result, we should all try to drink as much water as possible or eat fruits and vegetables that are high in water content.

Below is a list of fruits and their water content, allowing you to be aware of their water content before you consume them. 

water content of foods chart - list of Hight and low fruits & Vegetables
FruitWater Content
Watermelon 92%
Grapefruit 91%
Strawberries 91%
Cantaloupe 90%
orange86%
pineapple86%
blueberry84%
mango83%

Mangoes are known as the “King of Fruits.” These rich, juicy yellow balls of goodness contain 83% water. On a hot summer day, a mango shake is an excellent choice. They aid digestion and strengthen our immune systems. while also providing us with a good way to meet our water needs

Grapefruits are one of the healthiest fruits, and they taste even better when combined with condiments like honey and salt. It is 91% water. This fruit is beneficial not only for weight loss, but also for digestion.

Watermelons have to be a summer staple. It is 92% water and a great way to meet all of your nutritional needs.

Oranges are known to hydrate and energize our bodies, which is why they are frequently consumed by athletes. Oranges are also popular with skincare enthusiasts due to their high vitamin C content.

The fruit with a crown, i.e. pineapple, is known for its rich flavor and contains 86% water. They are excellent for fighting cell damage and boosting immunity.

Cantaloupe is made up of 90% water and is known for its Vitamin A and C content. This fruit is not only great for snacking but you can infuse it with water to make an amazing summer drink. It is amazing for maintaining blood pressure and also aids in building immunity. 

Apples are fruits available to us throughout the year. They are made up of 86% water and are definitely a popular fruit. Apples are high in a lot of nutrients and minerals and they  also help us in improving our heart health, regulate blood sugar levels and also improve our metabolism

Blueberries, known for their tart flavor, are 84% water. They are widely used in a variety of desserts. They are high in antioxidants and act as natural blood purifiers.

Strawberries can help your heart and cholesterol levels. They also help with digestive issues and are 91% water. Strawberries are also high in potassium, vitamins B and C, and manganese, making them an ideal nutritional food.

However, there are fruits with low water intake which you should avoid on hot days. Here is a water content chart of fruits  with low water content

FruitWater content 
cherries81%
grapes81%
Banana 74%

Bananas might be the best choice whenever someone needs potassium or a quick snack before exercise. However, only 74% of a banana is actually water.

Another fruit with only 81% water content is grapes. Additionally, grapes’ water content isn’t that high despite the fact that they may taste and appear juicy.

That is the same case with cherries . Only 81% of cherries are made of water. Cherries may be tasty, but cherries are not a good source of water. 

Not only fruits, but vegetables also act as the perfect way to get all the water in you as possible. There are vegetables available with high water content. Below is illustrated is  a water content in  vegetables chart

VegetableWater Content 
Lettuce 96%
cucumber95%
Celery 95%
Zucchini94%
Cabbage 92%
Bell pepper 90%

Cucumbers are made up of 95% water. They are entirely composed of water and have very little nutritional value. Cucumbers are low in calories and high in water content, making them a very refreshing food. They are popular among fitness enthusiasts because they can eat as much as they want without worrying about calories.

Zucchini is high in vitamin C, which is essential for immunity and disease prevention. Soups, salads, and stir-fries can all benefit from the addition of zucchini. This vegetable, which is 94% water, is not only low in calories but also very filling.

Lettuce, which is 96% water, is good for bones and immunity because of its high vitamin A and K content. It has few calories and can be used in a variety of ways.

Celery can be consumed either raw or cooked. It can be used in salads, soups, or as a condiment with hummus and Greek yogurt. It is 95% water and contains a few calories. The vegetable is also a good source of nutrition for people who are trying to lose weight.

Water accounts for 90% of the weight of the bell papers. Bell peppers contain minerals, vitamins, and fiber. They are also high in carotenoid antioxidants, which reduce the risk of cancer. They are low in calories, beneficial to the immune system, and contain the highest amount of vitamin C.

Cabbage contains 92% water. It is high in nutrients and fiber while being low in calories. It contains a lot of vitamins C and K. It reduces inflammation, which lowers the risk of chronic diseases.

However, there are some vegetables which are low in water  content and should be avoided on hot days, these vegetables with low water content are listed below: 

VegetablesWater Content
Carrot 97%
White potato 79%
Green peas 79%

The perfect vegetable is a white potato. They are employed in a variety of favored dishes and snacks. They contain 79% water in total. Potassium and vitamin C are both abundant in potatoes.

Only 87% of the water in carrots is actual water. Additionally, they are employed in both sweet and savory dishes. Carrots are excellent for shedding pounds and also promote better eye health.

Only 79% of green peas are water. Green peas contain nutrients that lower the risk of developing chronic diseases and help to reduce inflammation. They are a source of vitamins C and E.

High-water-content fruits and vegetables hydrate us while also providing nutritional value. They can provide us with water and nutrients when we do not drink enough water. We don’t have to eat them; they can also be used in smoothies and juices. On the other hand, we must be mindful of consuming fruits and vegetables with low water content. This is because consuming a lot of these foods could lead to consequences.

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