Is Squash High in Protein? Separating Fact from Nutritional Fiction

November 26, 2025 •

3 min read

With only about 1.8 grams of protein per cooked cup, the fleshy part of butternut squash is not a significant protein source. This raises the question: is squash high in protein generally, or is it more of a carbohydrate-heavy food? Let’s explore the different types of squash to get a clear picture.

Quick Summary

Squash flesh is generally low in protein, although the nutritional profile varies between different varieties. The seeds of most squashes offer a much higher protein concentration and can be roasted for a nutritious, protein-rich snack.

Key Points

Low Protein Content: The flesh of most squash varieties is not a high source of protein, typically containing 1-2 grams per serving.
High-Protein Seeds: The seeds from squashes like pumpkin and butternut contain significantly higher protein and can be roasted for a healthy snack.
Nutrient-Dense Flesh: While low in protein, squash flesh is rich in other nutrients, including vitamins A and C, fiber, and important minerals.
Hubbard Squash is an Exception: Cooked hubbard squash offers a higher protein count of 5 grams per cup, making it a better choice among squashes.
Pairing is Key: To make a complete protein meal with squash, combine it with other protein sources like beans, quinoa, lentils, or meat.

Understanding the Nutritional Profile of Squash

Squash belongs to the family Cucurbitaceae and is botanically a fruit, though it's culinarily considered a vegetable. It's renowned for being a rich source of vitamins, minerals, and fiber, especially beta-carotene, which the body converts to vitamin A. However, its macronutrient profile is overwhelmingly weighted towards carbohydrates, with a very low fat content and, crucially, a low protein content in the flesh of the vegetable itself. This is a common misconception, as many people assume all vegetables are a reliable source of protein.

Protein Content in Different Squash Varieties

Not all squashes are created equal in terms of protein, though most fall into the low-protein category. Winter squash varieties, which are typically harvested later and have tougher skins, generally offer slightly more protein per serving than summer squash varieties, but the difference is minimal.

Summer Squash: Lighter, more watery varieties like zucchini and yellow squash contain even less protein than their winter counterparts. A medium yellow squash has around 2 grams of protein, while a cup of chopped raw zucchini has about 1.5 grams.
Winter Squash: Denser and starchier types have marginally more. A cup of cooked acorn squash provides about 2.3 grams, while a cup of baked butternut squash offers approximately 1.8 grams.
Hubbard Squash: This large winter variety is a notable exception. A cup of cooked hubbard squash contains a respectable 5 grams of protein, making it one of the higher-protein squash varieties available.
Kabocha Squash: Also known as Japanese pumpkin, a 2/3-cup serving contains only about 1 gram of protein.

The Protein Powerhouse: Squash Seeds

For those seeking a significant protein boost from squash, the answer lies in the seeds. Studies have shown that pumpkin and squash seeds can be a substantial source of plant-based protein. Research on butternut squash, for instance, found that the seed protein content was significantly higher than the skin. These seeds can be easily roasted and seasoned for a crunchy, nutrient-dense snack. They provide a healthy dose of not just protein, but also healthy fats and essential minerals like zinc, magnesium, and phosphorus.

Comparing Protein in Squash vs. Other Plant-Based Sources

To put the protein content of squash into perspective, it's helpful to compare it with other common plant-based protein sources. While squash is valuable for its vitamins and fiber, it cannot compete with foods traditionally known for high protein content.


Food (per cup)	Protein Content (approx.)	Notes
Cooked Butternut Squash	1.8 grams	Low source of protein.
Cooked Acorn Squash	2.3 grams	Low source of protein.
Cooked Hubbard Squash	5 grams	Higher among squashes.
Roasted Butternut Squash Seeds	High	Seeds offer significantly more protein.
Lentils, cooked	18 grams	A powerhouse plant-based source.
Chickpeas, cooked	15 grams	Excellent protein and fiber.
Quinoa, cooked	8 grams	Complete protein source.
Firm Tofu, raw	20 grams	Highly versatile and protein-rich.

How to Create a High-Protein Squash Meal

Since squash is a nutritional team player rather than the star protein, it works best when paired with complementary ingredients. Here are some strategies to elevate your squash dishes into a high-protein meal:

Stuffing: Fill acorn or hubbard squash halves with a mixture of cooked quinoa, lentils, and ground turkey or a plant-based alternative. Top with roasted squash seeds for added crunch and protein.
Soups and Stews: Blend butternut squash into a creamy soup base and stir in cooked chicken, white beans, or chickpeas for a complete meal. A sprinkle of toasted pumpkin seeds adds a final touch.
Curries: Add cubed squash to a chickpea or lentil-based curry. The mild flavor of the squash will absorb the delicious spices while adding volume and nutrients.
Salads: Top a roasted squash salad with grilled chicken, crumbled feta, and toasted seeds. The contrasting textures and flavors create a satisfying and protein-packed dish.

Outbound Link

For more detailed nutritional information and a comprehensive food composition database, refer to the USDA's Agricultural Research Service.

Conclusion

In conclusion, while squash is not considered a high-protein food, it is an incredibly nutritious vegetable rich in vitamins, minerals, and fiber. Its protein content is low, with the notable exception of the seeds, which are a concentrated source of protein and healthy fats. For those on a high-protein diet, it is important to pair squash with other protein-rich foods, such as beans, lentils, nuts, or lean meats, to create a balanced meal. Squash serves as an excellent, low-calorie, nutrient-dense base that complements a wide array of protein sources. So, enjoy your squash—just don't rely on it as your primary protein.

Frequently Asked Questions

Among the common varieties, hubbard squash has the highest protein content in its flesh, with about 5 grams per cooked cup. The seeds of most squashes are also a very good source of protein.

Yes, squash seeds, like pumpkin and butternut squash seeds, are an excellent source of plant-based protein. Studies have shown they contain substantial amounts of protein and healthy fats.

Butternut squash is primarily a carbohydrate source, rich in natural starches and sugars. While it does contain some protein, it is not considered a primary protein source.

A cup of plain, baked butternut squash contains approximately 1.8 grams of protein.

To increase the protein in a squash dish, you can add protein-rich ingredients like roasted squash seeds, lentils, chickpeas, beans, nuts, chicken, or other lean meats.

No, zucchini, a type of summer squash, is low in protein. A medium zucchini contains only about 2 grams of protein.

Squash is a great addition to a vegetarian or vegan diet for its fiber and nutrients, but it is a low-protein food. Vegans and vegetarians should pair it with other plant-based protein sources, like beans, lentils, nuts, and seeds, to meet their protein needs.