Nutrition Diet: What fruit has 90% water? And Why It's Good for You

October 17, 2025 •

4 min read

Approximately 20% of our daily fluid intake comes directly from the foods we eat, especially hydrating fruits and vegetables. Many people wonder, what fruit has 90% water or more? The answer includes several deliciously juicy options that provide much more than just hydration.

Quick Summary

This article explores which fruits have a water content of 90% or higher and details the powerful nutritional benefits they offer beyond hydration. Learn how these fruits contribute to overall health and how to easily incorporate them into your daily meals and snacks.

Key Points

Watermelon is the top hydrating fruit: With over 91% water, watermelon is a primary source of hydration among fruits, also providing vitamins A, C, and lycopene.
Strawberries also have 90%+ water content: These berries are packed with antioxidants, vitamin C, and fiber, making them both hydrating and nutrient-rich.
Cantaloupe is approximately 90% water: This melon offers excellent hydration along with vitamins A and C, contributing to immune function and overall health.
High-water fruits offer more than just fluid: They provide essential nutrients like electrolytes, vitamins, and antioxidants that support overall bodily functions.
Food contributes to daily fluid intake: While not a replacement for drinking water, hydrating foods account for about 20% of the water the body needs.
Boost satiety and aid weight management: The high water and fiber content in these fruits help you feel full, which can aid in controlling calorie intake.
Enjoy variety for better hydration: Try different methods like eating them raw, adding them to smoothies, or infusing your water for a delicious and healthy way to stay hydrated.

Discovering the Top Water-Rich Fruits

While drinking water is essential for staying hydrated, incorporating water-rich foods is a delicious way to supplement your fluid intake. Many fruits contain a significant amount of water, with several varieties boasting a content of 90% or more. Knowing these can help you make more hydrating dietary choices, especially in warmer weather or after exercise.

Watermelon: The Hydration Champion

With its name indicating its primary feature, it’s no surprise that watermelon is one of the most hydrating fruits available, containing about 91-92% water. This sweet and juicy melon is a summertime staple, offering a low-calorie density and a boost of essential nutrients. A one-cup serving provides ample hydration and is a great source of vitamins A and C. Furthermore, its high water content, combined with fiber, promotes a feeling of fullness, which can be beneficial for weight management.

Strawberries: A Hydrating Berry Powerhouse

These vibrant red berries are a fantastic source of water, coming in at approximately 91% water content. Strawberries are not just for sweetness; they are also packed with fiber, disease-fighting antioxidants, and a hefty dose of vitamin C. The flavonoids present in strawberries act as powerful antioxidants and anti-inflammatories, potentially reducing the risk of heart disease and other chronic illnesses. Adding them to a salad, smoothie, or just snacking on them plain is an easy way to enjoy their benefits.

Cantaloupe: The 90% Water Melon

Rounding out the fruits with 90% or more water, cantaloupe is a nutritious melon that provides great hydration. Rich in vitamins A and C, it supports immune health and overall well-being. Its moderate fiber content, combined with its high water level, also contributes to satiety, making it a satisfying and hydrating snack option. Cantaloupe can be enjoyed on its own, added to a fruit salad, or blended into a refreshing smoothie.

Tomatoes: The Unexpectedly Hydrating Fruit

Though often used as a vegetable in cooking, the tomato is botanically a fruit and contains an impressive 94-95% water. It is an excellent source of vitamin C, potassium, and the potent antioxidant lycopene, which protects cells from damage. Whether enjoyed raw in a salad or blended into a cold gazpacho soup, tomatoes are a versatile and hydrating addition to any diet.

The Health Benefits Beyond Hydration

Consuming fruits with high water content is about more than just quenching your thirst. These foods deliver a full spectrum of nutrients that contribute significantly to overall health.

Electrolytes: Fruits like watermelon and cantaloupe contain key electrolytes such as potassium and magnesium, which are essential for maintaining fluid balance, regulating nerve and muscle function, and ensuring proper hydration, especially after exercise.
Antioxidant Protection: High-water fruits are typically loaded with antioxidants, which combat free radicals that cause cellular damage. Lycopene in watermelon and tomatoes and flavonoids in strawberries help reduce inflammation and lower the risk of chronic disease.
Digestive Health: The combination of water and fiber in these fruits helps to promote regular bowel movements and maintain a healthy gut. Fiber adds bulk to stool, making it softer and easier to pass.
Weight Management: Foods with high water content are generally low in calories but high in volume, helping you feel fuller on fewer calories. This can naturally reduce overall calorie intake and support weight loss goals.
Nutrient Delivery: The water in these fruits acts as a transport medium for essential nutrients like water-soluble vitamins (such as vitamin C), making it easier for your body to absorb them.

Comparison of Hydrating Fruits


Fruit	Water Content (approx.)	Key Nutrients	Additional Benefit
Watermelon	91-92%	Vitamin A, C, Lycopene, Potassium	Low calorie density, promotes fullness
Strawberries	91%	Vitamin C, Manganese, Folate, Antioxidants	Rich in powerful flavonoids
Cantaloupe	90%	Vitamin A, C, Potassium	Supports immune health
Tomato	94-95%	Vitamin C, Lycopene, Potassium	High in antioxidants, protects cells

Incorporating Hydrating Fruits into Your Diet

There are countless creative ways to add these beneficial fruits to your daily diet beyond just eating them raw. Here are a few ideas:

Make hydrating smoothies: Blend watermelon or strawberries with a bit of mint and ice for a refreshing drink. You can also mix in some cantaloupe for a tropical twist.
Create infused water: Add slices of watermelon, strawberries, or citrus fruits to your water pitcher and let it infuse in the fridge. This adds flavor without the extra sugar.
Prepare a fruit salad: A mix of cantaloupe, strawberries, and other hydrating fruits like peaches makes a delicious and healthy dessert or snack.
Grill your fruit: Grilling slices of watermelon or peaches brings out a unique sweetness. It's a fun and healthy way to enjoy fruit, especially in the summer.
Use them in savory dishes: Incorporate tomatoes into salads or a cooling gazpacho. The water content of these fruits is the same whether they're raw or cooked, so they're versatile additions to your cooking.

A Holistic Approach to Nutrition and Hydration

It is important to remember that while water-rich fruits are an excellent part of a healthy diet, they do not completely replace the need for drinking water directly. The fluids we consume from beverages, including plain water, make up the majority of our daily intake. However, by consciously choosing foods with high water content, you get the added benefits of essential vitamins, minerals, and fiber, which plain water lacks. Proper hydration supports everything from temperature regulation and joint lubrication to waste removal and mental function. Including a variety of these hydrating fruits and vegetables helps you maintain a balanced fluid intake and contributes to overall wellness.

Conclusion

For those asking what fruit has 90% water, the standout contenders are watermelon, strawberries, and cantaloupe, with botanically-a-fruit tomatoes also scoring exceptionally high. These fruits are more than just thirst-quenchers; they are nutrient-dense powerhouses that provide essential vitamins, antioxidants, and fiber. By regularly incorporating these delicious foods into your diet, you can boost your hydration levels, support your body's systems, and enjoy a healthier, more vibrant lifestyle.

For more detailed information on hydration, consider consulting resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

While watermelon is a top contender among fruits at 91-92% water, cucumber is botanically a fruit and contains the absolute highest water content, at around 96%.

Fruits with 90% or more water content include watermelon (91-92%), strawberries (91%), cantaloupe (90%), and tomatoes (94-95%).

No, it is not possible to get all your water from food. Foods contribute about 20% of your daily water intake, but the majority must still come from drinking water and other beverages.

Yes, water-rich fruits are beneficial for weight loss because they are typically low in calories and high in both water and fiber. This combination helps you feel full and satisfied, which can lead to reduced overall calorie consumption.

Hydrating with water provides plain fluid, while hydrating with food provides additional nutrients, such as electrolytes, vitamins, antioxidants, and fiber, that support overall health and fluid balance in the body.

Electrolytes, such as potassium and magnesium found in fruits like watermelon and cantaloupe, are minerals that help maintain the balance of fluids inside and outside of cells. They are essential for proper hydration, particularly after strenuous exercise.

You can add more hydrating fruits by making smoothies, creating fruit salads, infusing your water with fruit slices, or using them in savory dishes like salads and cold soups.