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

Kabocha squash has 49 calories and 1.8 g of protein, while Butternut squash has 45 calories and 1 g of protein. Kabocha is higher in protein, while Butternut is lower in calories.

Kabocha squash and Butternut squash are popular varieties of winter squash, each offering unique nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Kabocha Squash and Butternut Squash?

Kabocha squash, also known as Japanese pumpkin, is a sweet, dense variety of winter squash. It is often used in soups, stews, and desserts. Butternut squash is a smooth, tan-skinned winter squash with sweet, orange flesh. It is commonly roasted, pureed, or added to various dishes for flavor and nutrition.

Kabocha Squash vs Butternut Squash: Nutrition Side by Side

The following table outlines the nutritional content of Kabocha and Butternut squash side by side.

Nutrient (per 100 g)	Kabocha squash (cooked)	Butternut squash (raw)
Calories	49 kcal	45 kcal
Protein	1.8 g	1 g
Carbs	11.7 g	11.7 g
Sugar	4 g	2.2 g
Fat	0.1 g	0.1 g
Fiber	1.2 g	2 g
Sodium	2 mg	4 mg

Which Is Better, Kabocha Squash or Butternut Squash?

For weight loss: Butternut squash has slightly fewer calories at 45 compared to Kabocha squash's 49 calories, making it a marginally better choice for weight loss.

For muscle and protein: Kabocha squash contains 1.8 g of protein, which is higher than Butternut squash's 1 g, making it a better option for those focusing on protein intake.

For low-carb or low-sugar: Both Kabocha and Butternut squash have the same carbohydrate content at 11.7 g, but Kabocha has a higher sugar content at 4 g compared to Butternut's 2.2 g.

How to Track Kabocha squash and Butternut squash Accurately

It can be easy to misjudge portion sizes and macros when cooking with squash, leading to unintended calorie intake. 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 and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Kabocha squash from Open Food Facts (aggregated plain entries), Butternut squash from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which squash has more protein?

Kabocha squash has 1.8 g of protein, while Butternut squash has 1 g of protein.

Which squash has fewer calories?

Butternut squash has 45 calories, while Kabocha squash has 49 calories.

What is the fiber content in Kabocha squash?

Kabocha squash contains 1.2 g of fiber per 100 g.

How much sugar is in Butternut squash?

Butternut squash contains 2.2 g of sugar per 100 g.

What is the carbohydrate content of both squashes?

Both Kabocha and Butternut squash have 11.7 g of carbohydrates per 100 g.

What is the sodium content in Kabocha squash?

Kabocha squash contains 2 mg of sodium per 100 g.

Key Takeaways

• Kabocha squash has 49 calories per 100 g.
• Butternut squash has 45 calories per 100 g.
• Kabocha squash contains 1.8 g of protein.
• Butternut squash contains 1 g of protein.
• Both squashes have 11.7 g of carbohydrates.
• Kabocha squash has 4 g of sugar, while Butternut squash has 2.2 g.