Vegetables range from 70% water for dense varieties like potatoes to more than 90% for juicy items like tomatoes and cucumbers. On average, with each cup of vegetables you eat you take in 4-5 ounces of water.
75-90% of fruit is water. A cup of fruit or a medium size apple, pear or peach contribute 2-3 ounces.
Cooked rice, kasha, millet, and cracked wheat (bulgur) add 5-6 ounces per cup of grain to your water intake. Cooked cereals (for example oatmeal and Wheatena) are as high as 7 ounces water per cup. Even a cup of cooked pasta offers 3 ounces.
On average, with a cup of cooked dried beans you receive 3 1/2 to 4 1/2 ounces water.