Calorie comparison
Asparagus vs Butternut Squash
Per 100 grams, asparagus is the lighter choice by 25 calories, while asparagus delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Asparagus | Butternut Squash |
|---|---|---|
| Calories | 20 | 45 |
| Protein | 2.2 g | 1 g |
| Carbs | 3.9 g | 12 g |
| Fat | 0.1 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌿 Asparagus
1 cup (134 g)
27 cal
2.9 g protein · 5.2 g carbs · 0.1 g fat
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
Frequently asked
Which has more calories, asparagus or butternut squash?
Per 100 g, asparagus has 20 calories and butternut squash has 45. Asparagus is lower in calories.
Which has more protein, asparagus or butternut squash?
Asparagus has 2.2 g of protein per 100 g; butternut squash has 1 g. Asparagus wins on protein.
Is asparagus or butternut squash better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward asparagus — but portion size matters more than which food you pick.
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