Acorn Squash vs Butternut Squash: Calories and Nutrition Compared (2026)

Acorn squash has 56 calories and 1.1 g of protein, while Butternut squash has 45 calories and 1 g of protein. Acorn squash is higher in protein, but Butternut squash is lower in calories.

Acorn squash and Butternut squash are both popular varieties of winter squash, each with unique flavors and nutritional benefits. This comparison highlights their nutritional profiles per 100 grams.

What Is the Difference Between Acorn Squash and Butternut Squash?

Acorn squash is a type of winter squash with a sweet, nutty flavor and a distinctive acorn shape. It is often roasted or baked and enjoyed in various dishes. Butternut squash is a smooth, tan-skinned winter squash with a sweet, buttery flavor. It is commonly used in soups, purees, and roasted dishes.

Acorn Squash vs Butternut Squash: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of Acorn squash and Butternut squash.

Nutrient (per 100 g)	Acorn squash (baked)	Butternut squash (raw)
Calories	56 kcal	45 kcal
Protein	1.1 g	1 g
Carbs	14.6 g	11.7 g
Sugar	0 g	2.2 g
Fat	0.1 g	0.1 g
Fiber	4.4 g	2 g
Sodium	4 mg	4 mg

Which Is Better, Acorn Squash or Butternut Squash?

For weight loss: Butternut squash has fewer calories at 45, compared to Acorn squash's 56 calories, making it a better option for weight loss.

For muscle and protein: Acorn squash contains 1.1 g of protein, slightly higher than Butternut squash, which has 1 g of protein.

For low-carb or low-sugar: Acorn squash has 14.6 g of carbs and 0 g of sugar, while Butternut squash has 11.7 g of carbs and 2.2 g of sugar.

How to Track Acorn squash and Butternut squash Accurately

Portion sizes and macronutrient content can be easy to misjudge, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not intended as medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Acorn squash has 1.1 g of protein, while Butternut squash has 1 g of protein.

Which has fewer calories?

Butternut squash has 45 calories, while Acorn squash has 56 calories.

What is the carbohydrate content in Acorn squash?

Acorn squash contains 14.6 g of carbs per 100 g.

What is the sugar content in Butternut squash?

Butternut squash contains 2.2 g of sugar per 100 g.

How much fiber is in Acorn squash?

Acorn squash has 4.4 g of fiber per 100 g.

What is the sodium content in both squashes?

Both Acorn squash and Butternut squash contain 4 mg of sodium per 100 g.

Key Takeaways

• Acorn squash has 56 calories per 100 g.
• Butternut squash has 45 calories per 100 g.
• Acorn squash has 1.1 g of protein per 100 g.
• Butternut squash has 1 g of protein per 100 g.
• Acorn squash has 14.6 g of carbs per 100 g.
• Butternut squash has 11.7 g of carbs per 100 g.