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

Butternut squash has 1 g of protein, while yellow squash has 1.3 g. Yellow squash is lower in calories at 25, compared to butternut squash at 45.

Both yellow squash and butternut squash are popular vegetables that offer unique flavors and nutritional benefits. This comparison will highlight their differences in calories, protein, carbohydrates, and more.

What Is the Difference Between Yellow Squash and Butternut Squash?

Yellow squash is a summer squash with a smooth, yellow skin and a mild flavor. It is often used in a variety of dishes, from stir-fries to casseroles. Butternut squash is a winter squash with a tan, bulbous shape and sweet, orange flesh. It is commonly roasted, pureed, or used in soups.

Yellow Squash vs Butternut Squash: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values for yellow squash and butternut squash.

Nutrient (per 100 g)	Yellow squash	Butternut squash (raw)
Calories	25 kcal	45 kcal
Protein	1.3 g	1 g
Carbs	5.5 g	11.7 g
Sugar	2.3 g	2.2 g
Fat	0.2 g	0.1 g
Fiber	1.4 g	2 g
Sodium	242 mg	4 mg

Which Is Better, Yellow Squash or Butternut Squash?

For weight loss: Yellow squash has 25 calories, while butternut squash has 45 calories, making yellow squash a better option for weight loss.

For muscle and protein: Yellow squash contains 1.3 g of protein, which is higher than butternut squash's 1 g, making it slightly better for muscle building.

For low-carb or low-sugar: Yellow squash has 5.5 g of carbs and 2.3 g of sugar, while butternut squash has 11.7 g of carbs and 2.2 g of sugar, making yellow squash lower in both.

How to Track Yellow squash and Butternut squash Accurately

It's easy to misjudge portion sizes and macros when preparing squash dishes, which can affect overall nutritional 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 with a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which squash has more protein?

Yellow squash has 1.3 g of protein, while butternut squash has 1 g of protein.

Which squash has fewer calories?

Yellow squash has 25 calories, whereas butternut squash has 45 calories.

What are the carbohydrate contents of each squash?

Yellow squash has 5.5 g of carbs, while butternut squash has 11.7 g of carbs.

What is the sugar content in yellow squash?

Yellow squash has 2.3 g of sugar, while butternut squash has 2.2 g of sugar.

What is the fiber content in butternut squash?

Butternut squash contains 2 g of fiber, compared to yellow squash's 1.4 g.

How much sodium is in each type of squash?

Yellow squash has 242 mg of sodium, while butternut squash has only 4 mg.

Key Takeaways

• Yellow squash has 25 calories per 100 g.
• Butternut squash has 45 calories per 100 g.
• Yellow squash contains 1.3 g of protein.
• Butternut squash contains 1 g of protein.
• Yellow squash has 5.5 g of carbohydrates.
• Butternut squash has 11.7 g of carbohydrates.