Sweet Potato vs Butternut Squash: Calories and Nutrition Compared (2026)

Sweet potato has 76 calories and 1.4 g of protein, while butternut squash has 45 calories and 1 g of protein. Sweet potato is higher in protein, but butternut squash is lower in calories.

Sweet potato and butternut squash are both nutritious vegetables that offer various health benefits. This comparison highlights their key nutritional differences per 100 g.

What Is the Difference Between Sweet Potato and Butternut Squash?

Sweet potato is a starchy root vegetable known for its sweet flavor and vibrant orange color. It is rich in vitamins and minerals, making it a popular food choice. Butternut squash is a type of winter squash with a sweet, nutty taste and a smooth, tan skin. It is commonly used in soups and as a side dish.

Sweet Potato vs Butternut Squash: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of sweet potato and butternut squash.

Nutrient (per 100 g)	Sweet potato (boiled)	Butternut squash (raw)
Calories	76 kcal	45 kcal
Protein	1.4 g	1 g
Carbs	17.7 g	11.7 g
Sugar	5.7 g	2.2 g
Fat	0.1 g	0.1 g
Fiber	2.5 g	2 g
Sodium	27 mg	4 mg

Which Is Better, Sweet Potato or Butternut Squash?

For weight loss: Butternut squash has 45 calories per 100 g, while sweet potato has 76 calories. Choosing butternut squash may support weight loss efforts.

For muscle and protein: Sweet potato contains 1.4 g of protein per 100 g, compared to 1 g in butternut squash. Sweet potato is a better option for protein intake.

For low-carb or low-sugar: Sweet potato has 17.7 g of carbs and 5.7 g of sugar per 100 g, while butternut squash has 11.7 g of carbs and 2.2 g of sugar. Butternut squash is lower in both carbs and sugar.

How to Track Sweet potato and Butternut squash Accurately

Portion sizes and macronutrient content can be easily misjudged, 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?

Sweet potato has 1.4 g of protein, while butternut squash has 1 g of protein. Therefore, sweet potato has more protein.

Which has fewer calories?

Butternut squash has 45 calories, while sweet potato has 76 calories. So, butternut squash has fewer calories.

What is the sugar content in sweet potato?

Sweet potato contains 5.7 g of sugar per 100 g.

How much fiber is in butternut squash?

Butternut squash has 2 g of fiber per 100 g.

What is the carbohydrate content in sweet potato?

Sweet potato has 17.7 g of carbohydrates per 100 g.

What is the sodium level in butternut squash?

Butternut squash contains 4 mg of sodium per 100 g.

Key Takeaways

• Sweet potato has 76 calories per 100 g.
• Butternut squash has 45 calories per 100 g.
• Sweet potato contains 1.4 g of protein per 100 g.
• Butternut squash contains 1 g of protein per 100 g.
• Sweet potato has 17.7 g of carbohydrates per 100 g.
• Butternut squash has 11.7 g of carbohydrates per 100 g.