Pumpkin vs. Butternut Squash: Which Is Healthier?

Every autumn, pumpkin and butternut squash find their way into soups, casseroles, pies, and roasting trays. Both are cozy fall staples, rich in flavor and color, but how do they actually stack up when it comes to our health? 

The answer isn’t as simple as picking one over the other. By looking at pumpkin nutrition and butternut squash nutrition side by side, we can see where each one shines.

Comparing Pumpkin and Butternut Squash Health Benefits

Pumpkin and butternut squash belong to the same gourd family, and both are naturally low in fat, rich in antioxidants, and versatile when it comes to cooking. But their nutrition profiles aren’t identical. Pumpkin tends to be lighter in calories, while butternut squash offers more fiber and vitamins. 

Both provide important minerals like potassium and vitamin C, and both deliver the antioxidant beta-carotene, though in different amounts. The right choice depends on your goals but, together, they make a powerful duo for our fall meals.

Pumpkin Calories vs. Butternut Squash Calories

Calories are where the two diverge quickly. One cup of raw pumpkin has about 30 calories, while one cup of raw butternut squash has about 63. 

If you’re trying to keep dishes lighter, pumpkin is the winner here. But, more calories aren’t necessarily bad. 

Butternut squash calories bring extra energy and, often, more nutrients. So, it depends on whether you want light and subtle or hearty and filling.

Fiber and Fullness

When it comes to fiber, butternut squash takes the lead. That same one-cup serving provides nearly three grams of fiber, while pumpkin provides less than one. 

Fiber supports digestion, keeps blood sugar steady, and helps you stay full between meals. 

But, if satiety is your main concern, butternut squash nutrition has more staying power, especially in soups, stews, and roasted sides.

Vitamins and Antioxidants

Both vegetables provide plenty of vitamins, though butternut squash edges out pumpkin in several categories. Pumpkin has around 394 milligrams of potassium per cup, while butternut squash contains closer to 493. 

Pumpkin is a good source of vitamin C, but butternut squash packs nearly twice the beta-carotene, which our bodies turn into vitamin A. That means stronger support for vision, immune function, and skin health. Both also provide antioxidants that help protect our cells from damage, giving each one a valuable place on our plates.

Everyday Pumpkin Health Benefits

Pumpkin deserves its own spotlight beyond being low in calories. Its bright orange flesh is packed with antioxidants that support eye health and overall immunity. 

The natural sweetness of pumpkin makes it easy to add to savory or sweet dishes, from curries to quick breads, without piling on extra calories. That versatility makes it one of the most approachable fall vegetables.

Another hidden advantage of pumpkin is its high water content, which helps with hydration while providing all those essential nutrients. Combined with its potassium levels, pumpkin can support healthy blood pressure and muscle function. 

Altogether, pumpkin nutrition makes this seasonal favorite more than just a pie filler. It’s a light, nutrient-rich choice that supports heart health, weight management, and everyday wellness.

Everyday Squash Health Benefits

Butternut squash has its own strengths that make it just as worthy of a spot on our plates this fall. Its creamy texture and higher fiber content make it more filling, so it works well as the centerpiece of a meal. 

Its higher vitamin A content may help protect vision and boost immunity, while its potassium, again, supports heart and muscle function. Roasted, mashed, or blended into soups, it combines comfort and nutrition in one neat little package.

The natural sweetness of butternut squash also makes it appealing for kids or anyone easing into vegetables. Because it holds up well when roasting, it develops rich caramelized flavors that pair perfectly with fall spices.

So, if you want a hearty, nutrient-dense vegetable that doubles as comfort food, butternut squash could be your seasonal go-to.

Why Pumpkin vs. Butternut Squash Is Worth the Comparison

In the end, comparing pumpkin vs. butternut squash isn’t about finding a single winner. Pumpkin calories are lower, making it perfect for lighter meals. Meanwhile, butternut squash calories come with more fiber, potassium, and vitamin A, making it the nutrient-dense option. 

The smartest choice may be to enjoy both. Add pumpkin when you want light sweetness and hydration, and go for the butternut squash when you want something filling and rich in vitamins. Either way, you’ll be reaping squash health benefits all season long, and that’s certainly something to celebrate.

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