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

Butternut squash has 45 calories and pumpkin has 26 calories, making pumpkin lower in calories. Both have 1 g of protein.

Pumpkin and butternut squash are both popular vegetables known for their versatility and nutritional benefits. This comparison highlights their calorie content, macronutrient profiles, and other important nutritional aspects.

What Is the Difference Between Pumpkin and Butternut Squash?

Pumpkin is a type of winter squash that is typically orange and is commonly used in cooking and baking. It is low in calories and high in vitamins, particularly vitamin A. Butternut squash is a sweet, nutty-tasting winter squash with a tan skin and orange flesh. It is often used in soups, stews, and roasted dishes.

Pumpkin vs Butternut Squash: Nutrition Side by Side

The following table presents a side-by-side comparison of pumpkin and butternut squash.

Nutrient (per 100 g)	Pumpkin (raw)	Butternut squash (raw)
Calories	26 kcal	45 kcal
Protein	1 g	1 g
Carbs	6.5 g	11.7 g
Sugar	2.8 g	2.2 g
Fat	0.1 g	0.1 g
Fiber	0.5 g	2 g
Sodium	1 mg	4 mg

Which Is Better, Pumpkin or Butternut Squash?

For weight loss: Pumpkin is lower in calories with 26 calories compared to butternut squash's 45 calories.

For muscle and protein: Both pumpkin and butternut squash contain 1 g of protein per 100 g.

For low-carb or low-sugar: Pumpkin has 6.5 g of carbs and 2.8 g of sugar, while butternut squash has 11.7 g of carbs and 2.2 g of sugar.

How to Track Pumpkin and Butternut squash Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting 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 and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Both pumpkin and butternut squash contain 1 g of protein per 100 g.

Which has fewer calories?

Pumpkin has 26 calories per 100 g, while butternut squash has 45 calories.

What is the carbohydrate content of pumpkin?

Pumpkin contains 6.5 g of carbohydrates per 100 g.

What is the sugar content of butternut squash?

Butternut squash contains 2.2 g of sugar per 100 g.

How much fiber is in pumpkin?

Pumpkin contains 0.5 g of fiber per 100 g.

What is the sodium content in butternut squash?

Butternut squash contains 4 mg of sodium per 100 g.

Key Takeaways

• Pumpkin has 26 calories per 100 g.
• Butternut squash has 45 calories per 100 g.
• Both have 1 g of protein per 100 g.
• Pumpkin has 6.5 g of carbs per 100 g.
• Butternut squash has 11.7 g of carbs per 100 g.
• Pumpkin has 2.8 g of sugar per 100 g.