Water Footprint at the Grocery

Though the goal is to conserve water in the home, we can be conscious of the water used in the production of our favorite foods and beverages, even if the local footprint doesn’t have a direct impact on the water resources in our region. When vegetables grown in a water-stressed region are exported to a water-rich region, the water-stressed region is effectively exporting a scarce resource embodied in the food being exported.

There is no clear right or wrong decision when choosing between different food products-especially when considering nutrition, price and seasonality. Ultimately all forms of food require water to produce.

The graphics shown in this blog are only meant to highlight the water cost of various products.

70% of global freshwater is now used for food production. Overuse of freshwater for agriculture can lead to water scarcity reduced river flows and aquifer depletion. Efforts to reuse water usage include adopting more efficient irrigation technologies, choosing drought-resistant plants, and promoting sustainable diets.

Fruits & Vegetables

Americans eat more bananas apples and oranges combined. Once picked, from countries like India and China, bananas go through several washings in huge tanks of freshwater.

The US is a leading apple producer globally. Most are from Washington, New York and Michigan and are often treated heavily with pesticides and can cause water pollution.

Lemons, pineapples, oranges have a relatively small footprint, whereas avocados, apples, mangoes, and bananas have a medium footprint. However, avocado cultivation in areas where it’s arid, like California, Mexico and Chile, are considered water intensive, and a strain on local resources.

Learn more about the water footprint of other produce, including vegetables, via the Water Footprint Calculator.

Snacks

Charcuterie board staples are costly in both price and water—luxuries often are.

Chocolate has a high water footprint due to resources needed to grow and process cocoa. Ingredients like milk and sugar further increase its impact, raising concerns in water-scarce regions.

Cheese’s footprint varies by type—hard cheeses like parmesan require more water than softer varieties like brie due to their higher milk content.

Date palms need regular irrigation but have a moderate footprint, while rain-fed figs have a lower impact. Olives are relatively efficient, thriving in water-limited regions.

Chestnuts have a relative low water footprint compared to other nuts. Chestnut trees are often grown in more temperate, rain-fed environments, reducing reliance on irrigation.

Animal Products

The water footprint for meat and animal products is especially high, as animal feed typically comes from irrigated grains. Animals raised as livestock consume a corn and soy-based feed, crops which use high amounts of water.

Rain-fed grains, that is, grains that are not irrigated but rather take in only rain water, are a water-saving alternative. Similarly, grass-fed animals produce a much smaller water foot print.

A meat-based diet of 3,400 calories per day consumes between 950-1,320 gallons daily. For reference, this is enough to fill a bathtub – 15 times!

According to USDA data, in 2021 Americans ate almost 225 pounds of red meat and poultry, roughly half a pound a day. Learn about the serving recommendations for meat and dairy via the USDA MyPlate nutrition guidelines.

Vegetarian Diet

A 3,400-calorie vegetarian diet uses 610–715 gallons of water daily, filling a bathtub 8–9 times.

The U.S. is the top soybean producer, surpassing countries like Japan and China. While other parts of the world rely on mostly rain-fed soy crops, the U.S. has supplemented the rain with commercial irrigation methods.

While soy milk has a low water footprint, soy burgers require more water due to additional ingredients and processing. Edamame, an immature soybean, has a footprint of 64 gallons per four ounces.

Eating less meat is considered one of the best ways to lower “dietary” water footprints per watercalculator.org

Grains & Legumes

Grains and legumes generally have a lower water footprint than animal products. Choosing minimally processed options and rain-fed varieties can help reduce their water footprint.

Rain-fed grains, such as wheat and barley, rely solely on natural precipitation, reducing irrigation needs. However, crops like rice require significant water, as they are traditionally grown in flooded fields which tend to lose water through evaporation.

Quinoa is relatively water-efficient compared to rice, and brown rice requires less processing than white rice, giving it a lower footprint.

Legumes, including lentils and chickpeas, are water-efficient and even improve soil health by fixing nitrogen, reducing the need for synthetic fertilizers.

Cooking pasta increases its weight by absorbing water, meaning a serving of cooked pasta has a lower water footprint per serving.

Drink

The U.S. is a top beer producer, with barley—mainly rain-fed—being its biggest water consumer.

However, fertilizers and pesticides often pollute water sources. Wine has a similar footprint, with water use focused on grape growing.

Coffee trees need little irrigation when shade-grown but require much more when sun-grown.

Water is also heavily used in processing, packaging, and transport. Choosing tea over coffee every now and than can help reduce your water footprint.

In Conclusion

Reducing our water footprint starts with small, mindful choices in the kitchen. Opting for locally grown and seasonal foods helps conserve water by reducing the need for irrigation and long-distance transportation. You could even start your own vegetable garden and edible forest.

But if gardening isn’t your strong suit choosing whole, minimally processed ingredients over heavily packaged or refined products also cuts down on hidden water use. Incorporating more plant-based meals, especially those with rain-fed grains and legumes, can significantly lower daily water consumption.

Simple habits like cooking efficiently, reducing food waste, and repurposing leftovers ensure that we make the most of every drop. By being more conscious of where our food comes from and how it’s produced, we can make a meaningful impact—one meal at a time.

For more tips check out tips for eating lower on the food chain.