What Is Better for You, Pumpkin or Butternut Squash? A Head-to-Head Nutritional Comparison

November 28, 2025 •

4 min read

According to USDA data, butternut squash contains more than twice the dietary fiber and significantly higher beta-carotene levels per serving than pumpkin. While both are nutritious, deciding what is better for you, pumpkin or butternut squash, depends on your specific dietary needs and culinary preferences.

Quick Summary

This guide compares pumpkin and butternut squash, examining their nutritional profiles, health benefits, and culinary uses. It highlights key differences in vitamins, fiber, flavor, and versatility to help you choose based on your health goals.

Key Points

Nutritional Edge: Butternut squash generally has more fiber, beta-carotene (Vitamin A), and Vitamin C per serving than pumpkin.
Culinary Versatility: Butternut squash is prized for its creamy texture and rich, nutty flavor, making it versatile for both sweet and savory dishes, while pumpkin has a more earthy taste.
Weight Management: Pumpkin is lower in calories, while butternut squash's higher fiber content promotes satiety and can aid in weight loss.
Immunity and Vision: Both gourds contain antioxidants and vitamins that support the immune system and eye health, with butternut squash having a slight advantage in Vitamin A.
Availability: Fresh butternut squash is typically available year-round, whereas fresh pumpkin is more seasonal, peaking in the fall.
Taste and Texture: For smoother purees and creamy soups, butternut squash is often preferred due to its less stringy texture, while pumpkin's earthy notes are classic for baked goods.

Pumpkin vs. Butternut Squash: A Nutritional Deep Dive

When autumn rolls around, orange gourds take center stage, but which deserves the prime spot in your kitchen? While often used interchangeably, pumpkin and butternut squash have distinct nutritional and culinary differences. A closer look reveals how these two healthy winter staples stack up against one another, helping you decide which is better suited for your next dish or diet.

Comparing Nutritional Profiles

While both offer impressive health benefits, a nutritional breakdown highlights a few key distinctions. Here is a comparison of approximately one cup of raw butternut squash and pumpkin, based on USDA data:


Nutrient	Butternut Squash (per 100g raw)	Pumpkin (per 100g raw)
Energy	45 kcal	26 kcal
Fiber	2 g	0.5 g
Carbohydrates	11.7 g	6.5 g
Protein	1 g	1 g
Vitamin C	21 mg	9 mg
Vitamin A (Beta-carotene)	532 µg RAE / 4230 µg Beta-carotene	426 µg RAE / 3100 µg Beta-carotene
Magnesium	34 mg	12 mg
Potassium	352 mg	340 mg
Iron	0.7 mg	0.8 mg
Riboflavin (B2)	0.02 mg	0.11 mg

The Health Benefits of Butternut Squash

Butternut squash has several notable advantages, particularly due to its denser nutritional content. Its richness in specific vitamins and fiber makes it a standout choice for certain health goals.

Higher Fiber Content: With significantly more fiber than pumpkin, butternut squash is an excellent choice for digestive health. The fiber helps promote healthy gut bacteria, aids in regularity, and increases feelings of fullness, which can support weight management.
Superior Source of Vitamin A: Butternut squash is packed with beta-carotene, a powerful antioxidant that the body converts into vitamin A. This makes it fantastic for eye health, boosting immune function, and protecting skin from sun damage. A single cup can provide a large portion of your daily vitamin A needs.
Potassium for Heart Health: It contains a high level of potassium, an essential mineral for managing blood pressure and supporting overall heart health.
Versatile in the Kitchen: The smooth, creamy texture and nutty, sweeter flavor of cooked butternut squash make it incredibly versatile. It can be roasted, pureed into soups and sauces, or even spiralized for a pasta alternative.

The Health Benefits of Pumpkin

While butternut squash excels in some areas, pumpkin also brings a lot to the table, especially for those watching their calorie intake or seeking other specific nutrients.

Lower Calorie Count: Pumpkin contains fewer calories per serving than butternut squash, which can be advantageous for weight loss or calorie-controlled diets. Its high water content also aids in hydration.
Immune-Boosting Nutrients: Pumpkin is a good source of vitamins C, E, and iron, all of which play a vital role in supporting a healthy immune system.
Edible and Nutritious Seeds: Pumpkin seeds, or pepitas, are an excellent source of protein, fiber, healthy fats, and minerals like magnesium, iron, and zinc. Roasting them provides a crunchy, nutrient-dense snack.
Distinct Earthy Flavor: The earthy, slightly more savory flavor of pumpkin makes it a perfect complement to rich spices and is a classic base for pies and lattes.

The Culinary Face-off: Taste, Texture, and Use

Choosing between the two often comes down to your intended recipe. Here is a breakdown of their differences from a culinary perspective:

Texture: Butternut squash has a creamy, less stringy texture when cooked, making it ideal for smooth purees and creamy soups. Pumpkin, particularly larger carving varieties, can be more fibrous and grainy, though sweet cooking pumpkins are smoother.
Flavor: Butternut squash offers a sweeter, richer, and nuttier taste that can caramelize nicely when roasted. Pumpkin has a milder, more earthy flavor that is often accentuated by spices like cinnamon, nutmeg, and ginger.
Versatility: Butternut squash is favored for a wider range of sweet and savory dishes, from roasted sides to curries and creamy pastas. Pumpkin is more classically associated with sweet baked goods like pies, breads, and spiced beverages, though it also works in savory soups.
Ease of Prep: Butternut squash has thinner, easier-to-peel skin than most pumpkins, which have a tougher, thicker rind requiring more effort to process.

What About Canned vs. Fresh?

For convenience, canned pumpkin puree is widely available year-round. It's important to choose 100% pure pumpkin puree, not pumpkin pie filling, which contains added sugars and spices. While fresh pumpkins are primarily a fall seasonal item, butternut squash is often available in stores year-round. Canned puree can be used in recipes calling for pumpkin, but some chefs prefer the richer flavor and smoother texture of fresh roasted squash.

Conclusion: Which is the Winner for You?

So, what is better for you, pumpkin or butternut squash? The answer depends on what you value most. For a nutrient-dense powerhouse rich in fiber and beta-carotene, butternut squash has the edge. Its creamy texture and versatility also make it a kitchen champion for a wide range of recipes. On the other hand, if you are seeking a lower-calorie option and prefer an earthy flavor for classic fall recipes, pumpkin is an excellent choice. Don't forget that pumpkin seeds provide a valuable nutritional bonus. The bottom line is that both gourds offer significant health benefits and can be a delicious, healthful addition to any diet. For maximum nutritional variety, consider incorporating both into your meals throughout the season.

Recipes for a Side-by-Side Taste Test

Roasted Butternut Squash with Spices:
1. Preheat oven to 400°F (200°C).
2. Peel, deseed, and cube the butternut squash.
3. Toss with olive oil, salt, pepper, and a dash of cinnamon.
4. Roast for 25-30 minutes, or until tender and caramelized.
Creamy Pumpkin Soup:
1. Sauté onion and garlic in a pot until soft.
2. Add pureed pumpkin and vegetable broth, bringing to a boil.
3. Reduce heat and simmer, then stir in milk or coconut milk for creaminess.
4. Season with nutmeg, ginger, and brown sugar to taste.

For more detailed nutritional information and health benefits, you can consult reliable sources like the Cleveland Clinic.

Frequently Asked Questions

Butternut squash is generally considered healthier due to its higher content of fiber, beta-carotene, and vitamin C. However, pumpkin is lower in calories, making it a better choice for calorie-conscious diets. The healthiest choice depends on your specific nutritional priorities.

Both can support weight loss, but in different ways. Pumpkin is lower in calories, while butternut squash has significantly more fiber, which promotes satiety and can help curb appetite. Butternut's high fiber content may be more filling.

In many recipes, especially for purees and soups, you can substitute one for the other. However, be mindful of the differences in texture and flavor. Butternut squash is creamier and sweeter, while pumpkin is more earthy and can be slightly stringier.

Butternut squash is a powerhouse of nutrients. Its benefits include high fiber for digestive health, a large dose of beta-carotene for excellent eye health, and potassium for heart health. It's also rich in antioxidants.

Pumpkin offers great health benefits, including being rich in vitamins A, C, and E for immune support and skin health. It is also packed with potassium and its seeds provide valuable protein and minerals.

Yes, 100% pure canned pumpkin puree is very nutritious and convenient. You should always check the label to avoid canned versions with added sugars and spices, often marketed as "pumpkin pie filling".

Yes, butternut squash contains significantly more vitamin C than pumpkin. While both have immunity-boosting properties, butternut squash offers a higher amount of this particular vitamin.