Calorie comparison
Butternut Squash vs Kale
Per 100 grams, butternut squash is the lighter choice by 4 calories, while kale 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 | Butternut Squash | Kale |
|---|---|---|
| Calories | 45 | 49 |
| Protein | 1 g | 4.3 g |
| Carbs | 12 g | 9 g |
| Fat | 0.1 g | 0.9 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
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 g fat
Frequently asked
Which has more calories, butternut squash or kale?
Per 100 g, butternut squash has 45 calories and kale has 49. Butternut Squash is lower in calories.
Which has more protein, butternut squash or kale?
Butternut Squash has 1 g of protein per 100 g; kale has 4.3 g. Kale wins on protein.
Is butternut squash or kale 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 butternut squash — but portion size matters more than which food you pick.
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