Calorie comparison
Butternut Squash vs Zucchini
Per 100 grams, zucchini is the lighter choice by 28 calories, while zucchini 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 | Zucchini |
|---|---|---|
| Calories | 45 | 17 |
| Protein | 1 g | 1.2 g |
| Carbs | 12 g | 3.1 g |
| Fat | 0.1 g | 0.3 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
🥒 Zucchini
1 cup sliced (124 g)
21 cal
1.5 g protein · 3.8 g carbs · 0.4 g fat
Frequently asked
Which has more calories, butternut squash or zucchini?
Per 100 g, butternut squash has 45 calories and zucchini has 17. Zucchini is lower in calories.
Which has more protein, butternut squash or zucchini?
Butternut Squash has 1 g of protein per 100 g; zucchini has 1.2 g. Zucchini wins on protein.
Is butternut squash or zucchini 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 zucchini — but portion size matters more than which food you pick.
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