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Water Content of Foods

Article by Diet Bites

Proteins, Weight Loss & Water Content

If you're attempting to lose excess body fat, natural foods make excellent choices. Some contain more moisture than others, particularly the vegetable and fruit food groups. Others require water to be added - such as where beans, legumes and hot cereals are concerned.

All of the foods in our data charts below make excellent protein choices for your fat reduction plan.

The protein selections which are highest in water content are beans and legumes, canned chicken and most species of fish.

Watered-Down Vegetable Group

We not only use water to prepare our vegetables, most also are mined with liquids. But take note, unlike water - the juices of veggies are quite impressive in nutritional content.

For example, six ounces of tomato juice contains about 30 calories, 0.09 grams of total fat, zero cholesterol, 4.2 g of Vitamin K, 417 milligrams of potassium and an impressive 33.3 milligrams of Vitamin C.

In comparison, the same amount of freshly-squeezed raw orange juice contains 84 kcals, 129 milligrams of potassium, 0.13 fat grams, 32.25 milligrams of Vitamin C and just a hint of Vitamin K - making tomato juice the leader.

In short, we can enjoy a serving of the tomato for almost 1/3 the amount of kcals which receiving more benefits in the area of potassium, Vitamin K and yes - even Vitamin C. By the way, that dose of C can assist in combating and keeping away illnesses by boosting the immunity system. It's a win-win situation.

Vegetables containing the most water include: all varieties of lettuce, cucumbers, both winter and summer squash and beets.

Fruit, Dairy & Grain Groups Water Content

Fruits holding the most moisture include: papaya, watermelon and other melons, pears, tomatoes, mango, peaches, strawberries and other berries, all species of grapes and pineapple.

Grains containing the most moisture include: prepared cereals and rice.

As to the Dairy Food Group, the following selections are rich in moisture content: milk, buttermilk, eggnog, cottage cheese, ricotta cheese, puddings and whipped cream. All recipes prepared with milk will also have a high moisture value - such as chocolate milk or pudding.

Water Content of Foods, Dietary Fiber Connection

 

Health Question: What does dietary fiber require in order for its benefits to be fully used by the body? Answer: Water.

On that note, let's take a look at our data charts posted below. Oh my, we see a lot of foods that are rich in water content, and as an added bonus, they are also rich in dietary fiber.

Eating any of these foods will not only assist in meeting daily dietary fiber requirements but also in keeping the digestive track running as smoothly as possible.

Let's take a look at our fruit chart first. One large papaya contains a whopping 13.3 grams of fiber and 336 calories.

The watermelon isn't as impressive in this category - with only 18.1 grams per specimen that is about 15 inches in length and 7 inches in diameter, but the calorie values are spectacular where dieters are concerned. One cup contains a skinny 45 kcals.

Water Content of Soups

Our data chart below we see quite a few soups that are listed. All make excellent choices for the dieter in regards to energy values. However, they rank poorly in the sodium category as most are rich in such. An excess of sodium in the daily diet may contribute to heart disease and increase blood pressure to unhealthy levels.

Proteins, Most Water Content in Grams

Based on 1 Cup Cooked Unless Noted

Red Kidney Beans

200

Chickpeas

189

Beef Stew

187

Snap Green Beans

123

Canned Chicken, 5 oz

97

Mung Beans

94

Swordfish, 1 piece

72

Fried Shrimp, 6 to 8

69

Pacific Cod, 3 oz

68

Blue Crab, 3 oz

67

Haddock, 3 oz

67

Mollusks, 3 oz

67

Alaskan King Crab, 3 oz

66

Halibut, Atlantic or Pacific, 3 oz

65

Chicken Noodle Soup

237.57

Onion Soup

235.67

Stewed Red Tomatoes, 1 cup

233.43

Chicken With Rice Soup

226.23

Clam Chowder

225.11

Beef Noodle Soup

224.87

Grains, Most Water Content, Cooked - in Grams

Malt-O-Meal, 1 serving

240

Macaroni & Cheese

205

Corn Grits, 1 serving

204

Oats

196

Brown Rice, long grain

143

Bulgar

142

White Rice, long grain

123

Couscous

114

Barley, Pearl

108

Whole Wheat Spaghetti

94

Bagel, 3 1/2 inches

26

Cornbread, 1 wedge

25

White Cake 1/12 of a round cake

23

Blueberry Muffin, low fat

23

Dairy Selections, Most Water Content, Grams

Buttermilk, low fat per cup

221

Milk, low fat per cup

219

Chocolate Shake, 12 oz

216

Eggnog

210

Chocolate Milk

206

Cottage Cheese, Low Fat per cup

186

Ricotta Cheese, per cup

183

Chocolate Pudding, 1 serving

78

Neufchatel Cheese, 1 oz

18

Feta, 1 oz

16

Muenster, 1 oz

12

Swiss Cheese, 1 oz

11

Cheddar, 1 oz

10

Whipping Cream, Light - 1 Tablespoon

9.5

Fruits, Most Water Content, Grams

Papaya, 1 Large

267.70

Watermelon, 1 Wedge

261.55

Asian Pear

242.69

Pumpkin, 1 cup boiled

229.54

Tomatoes, canned per cup

226.27

Mango, 1 fruit

172.76

Honeydew Melon, 1 cup

152.69

Peaches per cup

151.08

Strawberries per cup

150.98

Cantaloupe per cup

144.24

Pineapple, per cup

133.30

Grapes, red or green per cup

128.86

Blackberries, per cup

126.94

Blueberries per cup

122.10

Vegetables, Most Water Content, 1 Cup, Grams

Iceberg Lettuce, 1 head

516

Cucumber

287

Black Eyed Peas cooked

191

Lima Beans, cooked

186

Winter Varieties of Squash

183

Collard Greens, cooked

175

Asparagus, cooked

169

Cauliflower, cooked

169

Summer Squash, all varieties

167

Rhubarb

163

Sweet Whole Corn

161

Whole Beets

155

Potato weighing 202 grams

151

Kohlrabi

149

Dairy Selections, Most Water Content, Grams

Buttermilk, low fat per cup

221

Milk, low fat per cup

219

Chocolate Shake, 12 oz

216

Eggnog

210

Chocolate Milk

206

Cottage Cheese, Low Fat per cup

186

Ricotta Cheese, per cup

183

Chocolate Pudding, 1 serving

78

Neufchatel Cheese, 1 oz

18

Feta, 1 oz

16

Muenster, 1 oz

12

Swiss Cheese, 1 oz

11

Cheddar, 1 oz

10

Whipping Cream, Light - 1 Tablespoon

9.5

Fruits, Most Water Content, Grams

Papaya, 1 Large

267.70

Watermelon, 1 Wedge

261.55

Asian Pear

242.69

Pumpkin, 1 cup boiled

229.54

Tomatoes, canned per cup

226.27

Mango, 1 fruit

172.76

Honeydew Melon, 1 cup

152.69

Peaches per cup

151.08

Strawberries per cup

150.98

Cantaloupe per cup

144.24

Pineapple, per cup

133.30

Grapes, red or green per cup

128.86

Blackberries, per cup

126.94

Blueberries per cup

122.10

Vegetables, Most Water Content, 1 Cup, Grams

Iceberg Lettuce, 1 head

516

Cucumber

287

Black Eyed Peas cooked

191

Lima Beans, cooked

186

Winter Varieties of Squash

183

Collard Greens, cooked

175

Asparagus, cooked

169

Cauliflower, cooked

169

Summer Squash, all varieties

167

Rhubarb

163

Sweet Whole Corn

161

Whole Beets

155

Potato weighing 202 grams

151

Kohlrabi

149

 

 

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