Nutrition Diet: How many calories are in squash? Unpacking Summer and Winter Varieties

October 27, 2025 •

5 min read

A medium zucchini, a popular summer squash, contains a mere 33 calories, making it an incredibly low-calorie and versatile food choice. Understanding how many calories are in squash is key to leveraging this nutritious food for effective weight management and healthy meal planning.

Quick Summary

This guide details the calorie and nutritional profiles of common summer and winter squash varieties. It explores how their unique compositions offer specific health benefits and provides practical ideas for incorporating them into a balanced diet.

Key Points

Varying Calorie Counts: The calorie content of squash differs between summer and winter varieties, with summer squash being lower in calories and water, while winter squash is higher in starch and calories.
Low-Calorie Summer Squash: Summer squash like zucchini and yellow squash are very low in calories (around 31-33 calories per medium fruit), making them excellent for weight loss diets.
Nutrient-Dense Winter Squash: Winter squash, such as butternut and acorn, have higher calorie counts but are packed with nutrients like vitamins A and C, fiber, and antioxidants.
High in Fiber: Most squash varieties are rich in fiber, which aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels.
Excellent Source of Vitamins: Squash contains high levels of vitamins A (from beta-carotene) and C, which support eye health, immune function, and act as potent antioxidants.
Versatile for Healthy Cooking: Squash can be easily incorporated into many dishes, from low-carb pasta substitutes using spaghetti or zucchini squash to creamy soups and baked goods using pureed winter squash.

Understanding the Calorie Differences in Squash

Squash is a versatile and nutrient-dense food that comes in many varieties, broadly categorized into summer and winter types. The most significant difference between these two groups lies in their water and starch content, which directly impacts their calorie counts. Summer squash, such as zucchini and yellow squash, are harvested when immature, have tender rinds, and are primarily composed of water, making them very low in calories. In contrast, winter squash, including butternut and acorn, are harvested in the fall and contain more carbohydrates and starch, resulting in a higher calorie density per serving. All varieties, however, are excellent sources of fiber, vitamins, and minerals.

Summer Squash: Low-Calorie Diet Powerhouses

Summer squash varieties are known for their high water content and delicate flavor, making them perfect for weight loss and low-carb diets. They provide a significant volume of food for very few calories, which helps promote satiety and prevents overeating.

Zucchini: One medium zucchini (196-gram) contains about 33 calories, 6 grams of carbohydrates, and 2 grams of fiber. Its mild flavor makes it an excellent, low-calorie alternative to pasta when spiralized into 'zoodles'.
Yellow Squash: Similar to zucchini, one medium yellow squash offers approximately 31 calories, 7 grams of carbs, and 2 grams of fiber. It is also a fantastic source of potassium.
Pattypan Squash: At just 23 calories per cup (130-gram), pattypan squash is an exceptionally low-calorie option. It is a good source of vitamins, including vitamin C, and minerals like manganese.

Winter Squash: Nutrient-Dense and Higher in Carbs

Winter squash varieties are characterized by their thick, hard rinds and starchy flesh, which allows for longer storage. While higher in calories than summer squash, they are exceptionally rich in nutrients and offer more sustained energy.

Butternut Squash: A cup of cooked butternut squash has around 83 calories, 22 grams of carbohydrates, and 7 grams of fiber. It is loaded with vitamins A and C, along with antioxidants like beta-carotene.
Spaghetti Squash: This variety is famous for its stringy flesh, which can be scraped out to resemble noodles. A cup of cooked spaghetti squash contains about 42 calories, 10 grams of carbs, and 2.2 grams of fiber.
Acorn Squash: One 4-inch acorn squash is significantly higher in calories, with around 172 calories, 45 grams of carbs, and 6 grams of fiber. It is also a great source of vitamin C, B vitamins, and magnesium.
Pumpkin: One cup of canned pumpkin purée (116-gram) contains approximately 30 calories, 8 grams of carbs, and 1 gram of fiber. It is rich in eye-health-boosting vitamin A and antioxidants.

Calorie and Nutrition Comparison of Popular Squash Varieties

To better understand the differences, the following table compares the nutritional information for a standard serving size of different squash types:


Squash Variety	Calories (per cup, cooked)	Carbohydrates (g)	Fiber (g)	Vitamin A	Vitamin C
Zucchini	19 (sliced)	3.1	1	10% DV	20% DV
Yellow Squash	36	7.8	2.5	8% DV	56% DV
Butternut Squash	83	22	7	High	High
Spaghetti Squash	42	10	2.2	Good source	Good source
Acorn Squash	172 (whole, 4-inch)	45	6	Good source	Good source

*Note: Nutritional values can vary based on cooking method and serving size. Values for Vitamin A and C are approximate Daily Value percentages.

The Health Benefits of Incorporating Squash into Your Diet

Beyond managing calorie intake, squash provides a wealth of health benefits that make it a valuable addition to any diet. Its rich nutritional profile supports various bodily functions and can help ward off chronic diseases.

Supporting Weight Management

Both summer and winter squash can aid in weight loss. Summer varieties, with their low-calorie and high water content, can be consumed in larger portions to fill you up on fewer calories. Winter squash, rich in fiber, slows digestion and stabilizes blood sugar levels, helping you feel full and satisfied for longer periods. Butternut squash, for example, offers a high dose of filling fiber for just 83 calories per cup.

Promoting Healthy Digestion

The high fiber content in most squash varieties is excellent for digestive health. It helps maintain regular bowel movements and can lower cholesterol levels. The fiber acts as a prebiotic, feeding the beneficial bacteria in your gut.

Aiding Eye Health

Winter squash, with its vibrant orange flesh, is particularly rich in beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for good vision and eye health, and the antioxidants in squash can also help protect against age-related macular degeneration and cataracts.

Boosting Immune and Heart Health

Squash is packed with antioxidants like vitamin C, which helps strengthen the immune system and protect cells from damage by free radicals. The high potassium content in many varieties, including butternut and acorn, can help regulate blood pressure, contributing to a healthier heart.

Creative Ways to Add Squash to Your Meals

Integrating squash into your diet is simple due to its incredible versatility. Here are some ideas:

Roasted Cubes: Cut winter squash (like butternut or acorn) into cubes, toss with olive oil, salt, and pepper, and roast until tender. This makes for a delicious and easy side dish.
Pasta Alternative: Use spaghetti squash or spiralized zucchini as a low-carb, low-calorie base for your favorite pasta sauces.
Soups and Sauces: Purée roasted butternut or pumpkin squash with broth and seasonings to create creamy, comforting soups or a unique, naturally sweet pasta sauce.
Stuffed Squash: Halve acorn or delicata squash, scoop out the seeds, and fill with a mixture of grains, vegetables, and protein for a hearty and beautiful main course.
In Baked Goods: Add puréed pumpkin or butternut squash to muffins, bread, or pancakes for extra moisture, flavor, and nutrients.
Add to Salads: Diced roasted squash adds a sweet, earthy flavor and texture to salads, especially with kale or arugula, nuts, and a vinaigrette dressing.

Conclusion: More Than Just Calories

For a nutrition diet plan, understanding how many calories are in squash is a great starting point, but it’s the overall nutritional richness that makes it a true superfood. From the low-calorie, hydrating summer varieties to the nutrient-dense winter squash, this food family offers fiber, antioxidants, vitamins, and minerals that support weight management, digestive health, vision, and immune function. Whether you are looking for a satisfying pasta alternative or a hearty side dish, there is a squash variety to fit your needs, proving that healthy eating can be both delicious and diverse.

Source: Harvard T.H. Chan School of Public Health Nutrition Source

Frequently Asked Questions

Summer squash, such as zucchini and yellow squash, is significantly lower in calories due to its higher water content and lower starch. Winter squash, including butternut and acorn, is more calorie-dense because it is higher in carbohydrates and starch.

Yes, squash is an excellent food for weight loss. Its low-calorie density (especially summer squash) and high fiber content help you feel full on fewer calories, preventing overeating and aiding in calorie control.

Among popular varieties, pattypan squash and zucchini are among the lowest in calories, with pattypan containing just 23 calories per cup. Raw zucchini is also very low, at around 17 calories per 100 grams.

Yes, spaghetti squash is a fantastic low-calorie pasta alternative. One cup of cooked spaghetti squash has about 42 calories, significantly less than a cup of traditional pasta.

The calorie count for butternut squash is similar whether raw or cooked, but can be higher if cooked with added fats or sugars. For example, a cup of cooked butternut squash has around 83 calories, while raw, cubed it's about 63 calories.

Yes, adding cooking oil, butter, or cheese can substantially increase the calorie count. For example, a drizzle of olive oil adds around 120 calories per tablespoon, so it's important to account for added fats when tracking your intake.

No, plain canned pumpkin purée is very low in calories, with only about 30 calories per cup. However, canned pumpkin pie filling has added sugars and is much higher in calories.