Food Sources That Contain Water

Since the majority of the body is composed of water, it is important to stay hydrated through consumption of water and water-containing foods. Although the water you drink should make the main contribution to your intake, foods that contain water may also play a role. Many foods high in water content are also low in calories and will help you maintain a healthy weight.


Fruit is composed primarily of water. A banana is about 74 percent water, while a pear is 84 percent and a watermelon is 92 percent water. Other fruits that are equal to or greater than 90 percent water are cantaloupe, grapefruit and strawberries. These foods are healthful choices if you are watching your caloric intake, as they are low in calories and high in fiber. Dietary fiber provides a sense of satisfaction, keeping you full and possibly preventing overeating.


The water content of many vegetables is more than 90 percent 1. For example, celery contains 95 percent water, iceberg lettuce has 96 percent and radishes 95 percent. Other vegetables that are more than 90 percent water are zucchini, spinach, tomato and eggplant. Like fruit, vegetables are naturally low in calories and fat and are high in fiber. They generally provide even fewer calories than fruit -- particularly the non-starchy varieties -- making them a wise choice if you are watching your calories.

Meat, Poultry and Fish

Although the water content is not as high as in fruits and vegetables, meat, poultry and fish do contribute to fluid intake 1. For example, flounder is 79 percent water, light meat chicken with skin is nearly 69 percent water and extra-lean ground beef is 63 percent water. Eggs also have a high water content, at 75 percent. These foods are also rich sources of protein and healthy amounts of fat.

Dairy Foods

Dairy foods, such as yogurt and ice cream, are relatively high in water content. Plain low-fat yogurt is 89 percent water, while low-fat vanilla ice cream is 61 percent water. Even hard cheese, like cheddar, can have close to a 40-percent water content. Of course creamy varieties -- think cottage cheese -- have even more. Always opt for low- or reduced-fat dairy foods though, just so you don't go overboard on calories.