The planet is running dry and your grocery list isn’t helping.
Water shortages sound like a faraway problem—until it’s not just lakes drying up, but crops, communities, and entire supply chains. Agriculture already consumes over 70% of the world’s freshwater, and a surprising chunk of that goes toward everyday foods that feel totally normal to eat. The catch? Some of them are seriously thirsty, quietly draining the planet while sitting pretty on your plate.
This isn’t about guilt-tripping every bite. It’s about noticing which foods are guzzling more water than they need—and realizing that personal choices do add up. From breakfast to dessert, a handful of ingredients are carrying a massive water footprint, even when they wear the label “natural,” “healthy,” or “plant-based.” Cutting back doesn’t mean giving up everything delicious. It just means thinking twice before doubling down on the worst offenders. These sixteen foods are the quiet culprits behind a much louder crisis.
1. Almonds are nutritious, trendy, and wildly thirsty.
Almonds have a clean, healthy reputation but they also require an enormous amount of water. As Shaun Dreisbach EatingWell reports, each almond requires approximately 3.2 gallons of water to grow, and given the large quantities consumed, the environmental impact is significant. Most of the world’s almonds are grown in California, a drought-prone state already struggling with water scarcity.
The problem isn’t just the amount of water—they also need it year-round, regardless of drought conditions. Almond trees are permanent crops, meaning they can’t be fallowed or skipped in dry years. That locks in water usage whether the state can handle it or not. Swapping to other nut butters like peanut or sunflower even occasionally can ease the strain without giving up the crunch entirely.
2. Beef takes the crown for the most water-hungry food on the table.
No surprise here—beef is one of the biggest water guzzlers in the food world. According to the Water Calculator, producing just one pound of beef requires over 1,800 gallons of water, factoring in the water needed for growing feed, raising cattle, and processing the meat. It’s a resource-heavy operation from start to finish, and it makes burgers, steaks, and roasts some of the least water-efficient items in any diet.
This doesn’t mean never eating beef again. But scaling back—especially on processed red meat or fast food—makes a serious impact. Choosing plant-based proteins, swapping in chicken or lentils, or even embracing the occasional meatless meal adds up fast. When it comes to water conservation, skipping the steak might do more good than switching off the tap.
3. Avocados are basically guacamole with a side of water stress.
Beloved by brunch menus and wellness blogs, avocados also carry a hidden cost: they’re incredibly water-intensive. Per Hans-Georg Betz for Fair Observer, growing a single avocado can require about 70 liters (18.5 gallons) of water, contributing to the environmental strain of production, particularly in water-scarce regions like parts of Mexico and Chile.
The avocado boom has led to environmental strain, illegal deforestation, and water diversion from local communities. While they’re a great source of healthy fats, eating them daily may not be the planet-friendly choice it appears to be. Swapping them out a few days a week, or sharing the guac instead of hoarding it, can lower both your footprint and your brunch bill.
4. Cheese is delicious, comforting, and surprisingly water-intensive.
Cheese doesn’t seem like a water hog at first glance, but dairy products add up quickly. It takes over 600 gallons of water to produce a single pound of cheese, most of that going toward feeding the cows. That number climbs depending on the variety, the production method, and where it’s made.
Hard cheeses like cheddar or parmesan require even more resources than soft ones, and large-scale cheese production can put additional stress on already fragile agricultural systems. Cutting back doesn’t mean cutting out. Smaller portions, fewer cheese-loaded meals, or mixing in non-dairy options can help ease the pressure. Cheese is worth savoring—but maybe not with every single meal.
5. Chocolate has a sweet taste and a seriously sour water footprint.
Chocolate may bring joy, but it also brings a hefty water tab. It takes around 2,000 gallons of water to produce just one pound of chocolate. A big chunk of that goes into growing cacao in hot, humid climates—many of which already face water access issues and agricultural strain.
It’s a sweet treat with a surprisingly bitter environmental impact. The demand for chocolate keeps rising globally, which only intensifies the pressure on already vulnerable ecosystems.
Enjoying it in moderation is fine, but turning it into an everyday staple or buying it in bulk “just because” adds up fast. Choosing brands that prioritize water efficiency and ethical sourcing helps, but the best move for the planet might just be savoring smaller bites less often.
6. Rice seems innocent but it’s one of the thirstiest grains around.
Rice might feel like a humble pantry staple, but it’s anything but light on water. Producing just one pound of rice requires over 400 gallons of water. In parts of the world where rice is grown, fields are often flooded intentionally to control weeds and pests—but that method wastes enormous amounts of freshwater, especially in hotter climates.
The environmental cost doesn’t mean ditching rice entirely. It’s still a vital food for billions of people. But exploring other grains like quinoa, barley, or farro can take some of the pressure off water-strained farming regions. Cooking rice more intentionally—fewer leftovers, fewer dumps—helps too. Sustainability doesn’t always mean removal. Sometimes it just means rebalancing the plate.
7. Sugar hides in everything and so does its water waste.
Most people think of sugar in terms of health, not water—but it’s a surprisingly resource-heavy crop. Producing one pound of refined sugar takes roughly 180 gallons of water. Sugarcane especially is a thirsty crop, grown in water-stressed areas where irrigation often pulls from limited freshwater reserves.
Sugar is also hiding in more places than expected—from sauces to breads to snack bars—meaning the footprint adds up even if candy isn’t part of the daily diet. Cutting back isn’t just good for the body—it’s easier on the planet too. Choosing unsweetened versions or reducing processed snacks makes a difference that reaches well beyond the kitchen counter.
8. Coffee fuels mornings and a massive global thirst.
There’s a lot riding on that daily cup of coffee—including water usage. A single cup of brewed coffee requires about 37 gallons of water when you account for growing, processing, and shipping the beans. Multiply that by a few cups a day, and the impact starts to brew into something bigger.
Coffee is often grown in tropical regions already vulnerable to climate change and drought. Rising demand has led to deforestation and increased irrigation, which strains already fragile ecosystems. Swapping one cup for tea occasionally, choosing shade-grown or water-responsible brands, or simply enjoying each cup a bit more mindfully can all help take the pressure off the morning routine.
9. Eggs might seem simple but their footprint adds up fast.
Eggs don’t get the same headlines as beef or almonds, but they still require a fair amount of water—mainly due to the water used to grow feed for the chickens. Producing a dozen eggs can take nearly 600 gallons of water, depending on the farming practices involved.
This doesn’t mean eggs are off the table. But if they’re showing up in every single meal—from omelets to baked goods to late-night scrambles—it might be worth scaling back.
Swapping in a plant-based alternative now and then (like flaxseed eggs for baking) helps reduce the load. The goal isn’t perfection—it’s just being a little more aware of how these everyday foods add up.
10. Pork flies under the radar but still drinks deep.
Bacon might not seem as environmentally loaded as beef, but pork production still requires significant water—around 700 gallons per pound. That includes the water used for growing feed, raising pigs, and processing the meat. And as with many types of livestock, the scale of global consumption is part of what makes it such a major factor.
Small changes, like reducing portions or cutting out a few pork-heavy meals per week, can make a measurable impact. Swapping in legumes, tofu, or even just rotating meats more thoughtfully helps lighten the load. Pork may not be the villain of the list, but it’s not innocent either.
11. Chicken is better than beef but still not off the hook.
Chicken has a reputation as the “cleaner” meat, but it’s still resource-intensive. Producing a pound of chicken takes roughly 500 gallons of water. It’s lower than beef or pork, but the numbers get heavy when scaled to the massive global demand for poultry.
As with most animal products, moderation helps. Choosing chicken less often, especially in processed forms like nuggets or deli slices, can help reduce unnecessary waste.
Rotating in plant-based meals or even just treating meat as a side rather than the star goes a long way. Better than beef isn’t the same as water-friendly—it just means slightly less thirsty.
12. Cashews are not as innocent as they look in that trail mix.
Cashews are often viewed as a smart, plant-based snack, but they come with a major environmental cost. It takes around 1,000 gallons of water to produce a single pound of cashews. That’s more than most people realize, especially since they’re often positioned as a “better” alternative to dairy or meat.
Cashew cheese, cashew milk, cashew butter—it adds up quickly. And since cashews are mostly grown in countries dealing with water scarcity, the impact isn’t theoretical. It’s real, and it’s happening now. Cutting back on cashew-based products, especially processed ones, can lower your water footprint without skipping snacks altogether.
13. Pistachios don’t get called out often but they should.
Like almonds, pistachios require massive amounts of water—about 1,100 gallons per pound. And they’re also grown in drought-prone areas like California and Iran, where water access is already contentious. Their high water demand, paired with growing popularity, makes them one of the quieter contributors to water scarcity.
Enjoying pistachios occasionally? No big deal. But polishing off a whole bag regularly or subbing them in for other snacks under the “healthy” label? That’s where the impact starts to show. Switching them out now and then for lower-water options can make a difference without killing the crunch.
14. Grapes are juicy little water guzzlers.
Whether they’re in a snack bowl, a wine glass, or a dried raisin in oatmeal, grapes come with a surprisingly high water cost. It takes over 100 gallons of water to grow a single pound. Add in transportation and processing, and the total footprint goes up from there—especially for wine grapes.
Wine, in particular, carries a heavy load depending on where and how it’s produced. Vineyards in dry climates often rely on irrigation, draining local water sources. Supporting wineries that use dry-farming techniques or sipping a little less often can help reduce the pressure. No one’s saying skip the happy hour—just know what’s in the glass.
15. Lettuce is leafy, light, and incredibly inefficient.
Lettuce looks like one of the cleanest foods on the plate, but it’s one of the least water-efficient crops. It can take up to 15 gallons of water to grow a single head—and much of it goes to waste. Lettuce spoils fast, gets tossed often, and doesn’t offer much nutritional value per gallon.
Swapping in heartier greens like kale, spinach, or cabbage can get more nutritional bang for your water buck. Planning meals more carefully and using up what’s already in the fridge before buying more can also keep perfectly good greens from ending up in the trash. Waste isn’t just about what’s thrown out—it’s about what it took to get there.
16. Oranges might be sunshine in fruit form, but they’re draining resources fast.
Oranges seem harmless—fresh, sweet, packed with vitamin C—but citrus is surprisingly demanding on water. A single orange takes around 80 gallons to grow. When production happens in regions like California or southern Spain, where water scarcity is rising, that demand becomes more than just numbers.
Juice is especially problematic. It takes several oranges to make one small glass, amplifying the water use without offering more nutrition than the fruit itself. Eating whole oranges less frequently, or choosing fruits with lower water needs like apples or berries (depending on the region), can still keep things fresh without putting extra strain on water supplies.