Understanding the Differences: Which Squash is Lowest in Calories?

November 5, 2025 •

2 min read

With approximately 95% water content, summer squashes like zucchini and yellow squash are among the lowest-calorie options in the entire squash family. If you're looking for a filling, low-calorie vegetable to add to your diet, understanding which squash is lowest in calories is the first step.

Quick Summary

This comprehensive guide explores the caloric content of various squash varieties, distinguishing between summer and winter types. It highlights the lowest-calorie options, discusses their nutritional benefits, and offers simple cooking suggestions for a healthy diet.

Key Points

Summer Squash are Lowest in Calories: Due to their high water content, summer squashes like zucchini and yellow squash are the most calorically sparse, with around 20-25 calories per cup.
Spaghetti Squash is a Low-Calorie Exception: As a winter squash, spaghetti squash is uniquely low in calories, offering a pasta-like texture for just 42 calories per cooked cup.
Winter Squash are Denser: Varieties like acorn and butternut squash are higher in calories because they contain more starch and less water than summer squashes.
Zucchini is a Versatile Substitute: It can be spiralized into 'zoodles' to replace high-calorie pasta, providing a filling meal with minimal calories.
High in Water and Nutrients: All squashes, especially low-calorie summer types, are rich in water and nutrients like vitamin C, folate, and potassium, aiding in hydration and overall health.
Cooking Method Matters: Healthy cooking methods like steaming and roasting preserve the low-calorie nature of squash, whereas adding excessive oil or butter can increase the calorie count.

Summer vs. Winter Squash: The Calorie Divide

Squash varieties are generally divided into two main categories: summer and winter squash. Summer squashes are harvested when their skin is tender and seeds are immature. Their high water content makes them significantly lower in calories. Winter squashes, in contrast, mature longer, developing thick rinds and denser flesh, resulting in a higher calorie count per serving.

Summer Squash Champions: The Lowest Calorie Options

Summer squash varieties are the clear winners for the absolute lowest calorie options.

Zucchini: A cup of raw sliced zucchini contains about 20 calories and is high in water. It is often used as a low-carb alternative to pasta.
Yellow Squash: Similar to zucchini, yellow squash varieties have about 20-25 calories per cup of raw slices and offer vitamins A and C and potassium.
Chayote: This squash provides just 25 calories per cup raw and is a good source of fiber, folate, and vitamin C.

Winter Squash with a Low-Calorie Twist

While most winter squashes are higher in calories, spaghetti squash is an exception.

Spaghetti Squash: Known for its pasta-like strands, cooked spaghetti squash contains around 42 calories per cup, making it a lower-calorie pasta substitute.

Comparing Squash Varieties: A Calorie Snapshot

This table provides a quick overview of the calorie content per cup of cooked squash.


Squash Variety	Calories per Cup (cooked)	Notes
Zucchini	~30-35	High water content, very low in calories
Yellow Squash	~30-35	Similar to zucchini, excellent low-cal option
Chayote	~25	Very low calorie, good source of fiber
Spaghetti Squash	~42	Winter squash, but exceptionally low calorie
Delicata Squash	~60	Winter squash, slightly higher calorie
Butternut Squash	~82	Higher in carbs and calories than summer varieties
Acorn Squash	~115	One of the highest-calorie squash varieties

Tips for Incorporating Low-Calorie Squash into Your Diet

Including low-calorie squash in your meals can enhance nutrient intake without many added calories. Options include adding raw slices to salads, steaming or sautéing with minimal oil, roasting, or using spaghetti squash as a pasta base.

The Nutritional Benefits Beyond Low Calories

Squash is a good source of vitamins A and C, minerals, and dietary fiber, which aids digestion and promotes fullness. Antioxidants in squash help protect cells and may lower the risk of chronic diseases.

Conclusion: Making the Right Choice for Your Diet

Summer squashes like zucchini, yellow squash, and chayote are the lowest in calories due to their high water content. Spaghetti squash is a notable low-calorie winter variety. Utilizing healthy cooking methods keeps these options nutritious and waistline-friendly. For more information on the benefits of vegetables, consult resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Among the common varieties, summer squashes like zucchini and yellow squash are generally the lowest in calories, with around 20-25 calories per cup when raw.

Their caloric profiles are very similar. Both are very low in calories, with raw zucchini often cited at around 20 calories per cup and yellow squash around 20-25 calories per cup, making either a great choice.

Yes, summer squashes like zucchini and yellow squash are very low in carbohydrates and are excellent for low-carb diets. Spaghetti squash is also a great low-carb alternative to pasta.

Yes, spaghetti squash is surprisingly low in calories for a winter variety. A cup of cooked spaghetti squash contains only about 42 calories, making it a good, satisfying option.

Cooking methods that add oil or butter, like frying, will increase the calorie count. Steaming, boiling, or roasting with minimal oil are the best ways to keep the calories low.

Zucchini, yellow squash, and spaghetti squash are excellent for weight loss. Their high water and fiber content means they are low in calories and very filling, helping to reduce overall food intake.

Butternut squash is a winter squash and is higher in calories and carbohydrates than summer varieties. A cup of cooked butternut squash has around 82 calories.

Besides zucchini and yellow squash, chayote is another very low-calorie squash option, with about 25 calories per cup, and can be used in many recipes.