Top 35 Foods Highest in Water (Food Hydration) Per 100 Calories (Nutrient Density)

Maximize Water (Food Hydration) (g) while staying in a calorie deficit: USDA foods ranked by Water (Food Hydration) delivered per 100 kcal of energy. Cellular hydration delivered directly within whole fruits, vegetables, broths, and cooked foods.

USDA Leaderboard: Top 35 Foods Highest in Water (Food Hydration) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Tomatoes, raw (94.4 g per 100g).

Rank	USDA Food Item	Water (Food Hydration) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Tomatoes, raw	94.4 g	3.5%	472 g	20 kcal · 0.82g P
#2	Romaine lettuce, raw	94.3 g	3.5%	449 g	21 kcal · 0.98g P
#3	Mixed salad greens, raw	94.3 g	3.5%	449 g	21 kcal · 1.31g P
#4	Rhubarb, raw	93.6 g	3.5%	446 g	21 kcal · 0.9g P
#5	Summer squash, cooked, as ingredient	93.6 g	3.5%	446 g	21 kcal · 1.31g P
#6	Borage, raw	93 g	3.4%	443 g	21 kcal · 1.8g P
#7	Cornsalad, raw	92.8 g	3.4%	442 g	21 kcal · 2g P
#8	Squash, zucchini, baby, raw	92.7 g	3.4%	442 g	21 kcal · 2.71g P
#9	Tomato and vegetable juice, 100%	94.1 g	3.5%	428 g	22 kcal · 0.93g P
#10	Tomato juice cocktail	94.1 g	3.5%	428 g	22 kcal · 0.93g P
#11	Tomatoes, cooked, as ingredient	93.2 g	3.5%	423 g	22 kcal · 1.1g P
#12	Dock, raw	93 g	3.4%	423 g	22 kcal · 2g P
#13	Mushrooms, portabella, raw	92.8 g	3.4%	422 g	22 kcal · 2.11g P
#14	Broccoli raab, raw	92.5 g	3.4%	421 g	22 kcal · 3.17g P
#15	Lemon juice, raw	92.3 g	3.4%	420 g	22 kcal · 0.35g P
#16	Mustard spinach, (tendergreen), raw	92.2 g	3.4%	419 g	22 kcal · 2.2g P
#17	Peppers, hot pickled, canned	90.2 g	3.3%	410 g	22 kcal · 0.8g P
#18	Peppers, hot, pickled	90.2 g	3.3%	410 g	22 kcal · 0.8g P
#19	Acerola juice, raw	94.3 g	3.5%	410 g	23 kcal · 0.4g P
#20	Strawberry juice, 100%	94 g	3.5%	409 g	23 kcal · 0.42g P
#21	Tomato juice, 100%	93.6 g	3.5%	407 g	23 kcal · 0.86g P
#22	Tomato juice, 100%, low sodium	93.6 g	3.5%	407 g	23 kcal · 0.86g P
#23	Radicchio, raw	93.1 g	3.4%	405 g	23 kcal · 1.43g P
#24	Alfalfa seeds, sprouted, raw	92.8 g	3.4%	404 g	23 kcal · 3.99g P
#25	Alfalfa sprouts, raw	92.8 g	3.4%	404 g	23 kcal · 3.99g P
#26	Cilantro, raw	92.2 g	3.4%	401 g	23 kcal · 2.13g P
#27	Basil, raw	92.1 g	3.4%	400 g	23 kcal · 3.15g P
#28	Chicory greens, raw	92 g	3.4%	400 g	23 kcal · 1.7g P
#29	Pokeberry shoots, (poke), raw	91.6 g	3.4%	398 g	23 kcal · 2.6g P
#30	Soup, miso or tofu	93.1 g	3.4%	388 g	24 kcal · 2.21g P
#31	Baby Toddler squash, Stage 2	92.7 g	3.4%	386 g	24 kcal · 0.81g P
#32	Cauliflower, frozen, unprepared	92.5 g	3.4%	385 g	24 kcal · 2.01g P
#33	Asparagus, frozen, unprepared	91.8 g	3.4%	383 g	24 kcal · 3.23g P
#34	Chrysanthemum leaves, raw	91.4 g	3.4%	381 g	24 kcal · 3.36g P
#35	Chrysanthemum, garland, raw	91.4 g	3.4%	381 g	24 kcal · 3.36g P

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