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Moisture in Food

Article by Diet Bites

Foods Comprised Chiefly of Liquids

As we can see by our data chart below, most of the foods listed which contain minimal moisture [water content] are healthy choices for your weight loss plan.

Some choices are specifically directed towards snacks and menu planning for dieters - such as the popcorn and rice cakes, as well as pork skins and rye crackers.

Almost all of the foods in the chart are rich sources for fiber.

Water Activates Dietary Fiber Benefits to the Digestive System

Be sure to pair these with adequate liquid intake amid your day because fiber is like a stack of hay and a match. Without the match - or other heat source, the hay will not ignite.


Dietary fiber requires water in order to obtain its full benefits.

Choking Hazards Associated with Foods Containing Minimal Moisture

In addition, foods which hold minimal liquid content can pose choking problems, particularly where the young and old are involved.

Therefore, never consume these foods without a glass of water or other liquid close at hand. Remember - no one ever plans to have an accident, but smart planning can prevent accidents.

Foods Containing the Least Moisture

We have documented proteins and grains in our list below but wanted to highlight other selections minimal in moisture for your quick reference.

Our list includes the following foods: cooking oils [including lard], table salt, sugars [granulated white, brown, powdered], leveling agents such as baking soda, baking powder, cream of tartar and yeast, powdered creamer, gumdrops, hard candy, dried spices [oregano, basil, chili powder, cumin, cinnamon, curry powder, etc.], dried foods such as onion, potato, milk and buttermilk flakes, pine nuts, vanilla wafers, chocolate and vanilla cookies with crème filling, black pepper, carob flour and reduced fat potato chips.

Foods Containing the Most Moisture

These include: Iceberg lettuce, cucumber, papaya, watermelon, Asian pears, soups, tomatoes, pumpkin, sauerkraut, canned fruits, warm cereals prepared with water, canned macaroni & cheese, cream-style corn, red kidney beans, scalloped potatoes, salads prepared with lettuce, refried beans, cowpeas, baked beans - and the entire legume family.

Solid Proteins, Least Moisture Content

Data Based on Grams

Peanut Butter, Chunky 1 Tablespoon


Pine Nuts per Tablespoon


Smooth Peanut Butter, 1 Tablespoon


Sesame Seed Kernels, 1 Tablespoon


Sunflower Kernels, 1 oz


Peanuts, 1 oz


Pistachio Nuts, 47 Nuts


Dried Pine Nuts, 1 oz


Cashews, 18 Nuts


Brazil Nuts, 6-8


English Walnuts, 14 Halves


Almonds, 24 Nuts


Hazelnuts, 1 oz


Cured Pork Bacon, 3 Medium Slices


Solid Grains, Least Moisture Content

Low Fat Vanilla Wafer


Wheat Crackers, 4


Air-Popped Popcorn, 1 cup


Potato Chips, Reduced Fat, 1 oz


Carob Flour per Tablespoon


Shortbread Cookie


Chow Mein Noodles per cup


Ready-to-Eat Wheat Cereal per cup


Nacho Cheese Tortilla Chips, 1 oz


Popcorn Cake


Pork Skins, 1 oz


Rice Cake


White Tortilla Chips, 1 oz


Rye Cracker, 1 wafer



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