10 Water-Rich Fruits and Vegetables

Many of you have probably been told at least once in your life to drink at least 8 glasses of water a day. However, that can be pretty tricky! Some people just fail to drink the recommended intake because they’re too busy, hate the taste of water, have minimal access to clean water, or other valid reasons.

Fortunately, there are many fruits and veggies out there that are full of water. While these shouldn’t replace drinking water altogether, having these in your diet is a great way to supplement your intake. They also have lots of benefits that are good for all areas of the body.

Let’s take a look at 10 fruits and vegetables that are water-rich!


1. Cucumber

Cucumber is one of the most water-rich vegetables around. It’s a common and budget-friendly ingredient found not only in the kitchen but in many skincare products. Made up of 95% water, cucumbers also provide a small number of vitamins and minerals like Vitamin K, potassium, and magnesium. Because of its high water content, it’s also low in calories.

It’s easy to add them to your daily meals. Toss them in salads or sandwiches for a crisp, watery crunch!


2. Strawberries

Deliciously sweet and tangy, strawberries are surprisingly water-rich too. This makes them low in calories and perfect for those wanting a sweet treat while on a diet. Strawberries have a ton of fiber in them which helps improve digestion and a lot of vitamins and minerals that help prevent certain diseases.

Because of their sweetness, strawberries are better suited for sweet meals and desserts like oatmeal, yogurts, and muffins.


3. Tomatoes

Tomatoes are truly the jack of all trades in the food category. Are they a fruit or a vegetable? Are they savory food items or sweet? It doesn’t matter—tomatoes can be whatever you want them to be.

Tomatoes have an impressive 94% water content. One medium-sized tomato already gives you half a cup of water! Not only that, but they also give you vitamins and minerals that strengthen your immune system, lower the risk of life-threatening conditions and diseases, and so much more.

Add a few slices of tomatoes to your salads or pizzas. Blend them up into delectable soups or pasta sauces. Whip up some homemade ketchup!


4. Grapefruit

Grapefruits are sweet and sour fruits that are packed with fiber and water. This makes you feel full longer and hydrated. They’re also ideal for weight loss and have been linked with increased insulin sensitivity and lower blood pressure and cholesterol levels.

Enjoy the refreshing taste of grapefruits by adding them to fruit salads or baked goodies. Otherwise, season your savory dishes like roast chicken and grilled fish with them.


5. Apples

You know what everybody says about them—an apple a day keeps a doctor away! That’s because they’re loaded with fiber, antioxidants, and water. They’re good for the heart, the blood, the skin, the gut, and the mind. With all bases covered, who needs a doctor?

Apples are perfect for munching on. You can eat them as a snack or a post-meal dessert. You can also make classic apple dishes like apple pie, applesauce, apple slaw, or even caramel apples.


6. Celery

You might have heard about celery being a negative-calorie food—it seems like you burn more calories than you digest because they take forever to chew! And while that’s merely a myth, celery does come pretty darn close. With its 95% water content and an unbelievable amount of fiber, vitamins, and minerals, celery is a worthwhile water-rich addition to any diet.

Eat them raw or cooked. We suggest enjoying raw celery sticks with lots of hummus or pureeing them for meat and seafood dishes.


7. Lettuce

Did you know that lettuce has the highest water content among everything on this list? All varieties of lettuce (including butterhead, iceberg, and romaine) are made up of 96% water. This leafy vegetable provides numerous health benefits such as improved vision, sturdier bones, and even better sleep quality.

They’re mostly used in salads, but you can also add them to burgers and tacos if you’d like.


8. Watermelon

Of course, we can’t have a water-rich fruits and veggies list without the watermelon! This classic summer fruit is low in calories for how sweet it is. Besides not worrying about your belly every time you eat them, you also reduce damage to your cells. This prevents diseases like cancers and diabetes and also blesses your skin with a youthful glow!

Enjoy the watermelon as is or use it to make coolers or smoothies!


9. Peaches

These booty-like fruits are sweet and juicy. With every bite, you get 89% water content, vitamins, minerals, and powerful antioxidants that protect your body from disease. A common flavor and ingredient, incorporating peaches into your diet can promote healthy, luscious hair and skin.

Use peaches in fruit salads, cobblers, oatmeal, and smoothies. Some even add peaches to their pizzas if you’d like to give that a go.


10. Cauliflower

Last but not least is cauliflower. From cauliflower crust pizzas to cauliflower rice to cauliflower pasta, you can see why it’s a very common ingredient among vegans and weight watchers. It’s extremely hydrating at one-fourth cup of water per cup, and also packs at least 15 different vitamins and minerals. One of these is choline, a nutrient not found in many foods. If you didn’t already know, choline is essential for regulating functions around the body.