Butternut squash vs pumpkin: which is healthier?
They are about equally nutrient-dense: butternut squash scores 95/100 and pumpkin 95/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Butternut squash
45 kcal per 100 g. 1 cup cubes: 140 g
Pumpkin
26 kcal per 100 g. 1 cup cubes: 116 g
Which to pick for your goal
- Fewer caloriesPumpkin45 vs 26 kcal per 100 g
- More proteinAbout even1 vs 1 g per 100 g
- More fiberButternut squash2 vs 0.5 g per 100 g
- Less sugarButternut squash2.2 vs 2.8 g per 100 g
- More potassiumAbout even352 vs 340 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Butternut squash, 100 g | Pumpkin, 100 g | Butternut squash, 140 g | Pumpkin, 116 g |
|---|---|---|---|---|
| Calories | 45 kcal | 26 kcal | 63 kcal | 30 kcal |
| Protein | 1 g | 1 g | 1.4 g | 1.2 g |
| Carbohydrates | 12 g | 6.5 g | 16 g | 7.5 g |
| Sugars | 2.2 g | 2.8 g | 3.1 g | 3.2 g |
| Fiber | 2 g | 0.5 g | 2.8 g | 0.6 g |
| Fat | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 21 mg | 9 mg | 29 mg | 10 mg |
| Vitamin A | 532 µg | 426 µg | 745 µg | 494 µg |
| Potassium | 352 mg | 340 mg | 493 mg | 394 mg |
| Iron | 0.7 mg | 0.8 mg | 1 mg | 0.9 mg |
| Calcium | 48 mg | 21 mg | 67 mg | 24 mg |
| Magnesium | 34 mg | 12 mg | 48 mg | 14 mg |
| Sodium | 4 mg | 1 mg | 5.6 mg | 1.2 mg |
Last updated . Scores use the HowHealthyIs Score method.