Calorie comparison
Butternut Squash vs Sweet Potato
Per 100 grams, butternut squash is the lighter choice by 41 calories, while sweet potato 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 | Sweet Potato |
|---|---|---|
| Calories | 45 | 86 |
| Protein | 1 g | 1.6 g |
| Carbs | 12 g | 20 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
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, butternut squash or sweet potato?
Per 100 g, butternut squash has 45 calories and sweet potato has 86. Butternut Squash is lower in calories.
Which has more protein, butternut squash or sweet potato?
Butternut Squash has 1 g of protein per 100 g; sweet potato has 1.6 g. Sweet Potato wins on protein.
Is butternut squash or sweet potato 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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