What is More Nutritious, Squash or Sweet Potatoes?

December 23, 2025 •

3 min read

Many varieties of winter squash, like butternut, have significantly fewer calories and carbohydrates per serving than sweet potatoes. This comparison explores exactly what is more nutritious, squash or sweet potatoes, breaking down the specific vitamins, minerals, and other benefits each vegetable offers for your diet.

Quick Summary

While both vegetables are healthy and nutrient-rich options, sweet potatoes offer more protein and fiber, whereas winter squash is lower in calories and carbs.

Key Points

Calorie Content: Winter squash generally contains fewer calories per serving than sweet potatoes, making it ideal for weight management efforts.
Fiber for Digestion: Sweet potatoes boast more dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar spikes.
Protein Power: Sweet potatoes offer a higher protein content per serving compared to most varieties of winter squash.
Vitamin A Source: Both vegetables are phenomenal sources of beta-carotene, which is converted to Vitamin A for vision, skin, and immune health.
Micronutrient Diversity: While sweet potatoes may have an edge in some areas, squash can be higher in other essential minerals like potassium and magnesium, depending on the variety.
Culinary Versatility: Both ingredients are incredibly versatile for cooking and can be prepared in numerous healthy ways, from roasting to soups.

A Head-to-Head Nutritional Comparison

Determining what is more nutritious, squash or sweet potatoes, depends largely on your specific dietary needs and goals. Both vegetables are nutritional powerhouses, particularly noted for their high beta-carotene content, which the body converts into Vitamin A. However, key differences in macronutrient profiles and other specific vitamins set them apart. By examining the nutritional facts, we can better understand which one might be a better fit for your personal health objectives.

Nutritional Breakdown (per 1-cup, cubed serving)


Nutrient	Sweet Potato (baked)	Butternut Squash (raw)	Acorn Squash (cooked)
Calories	90	63	83
Protein	2.01 g	1 g	1.64 g
Carbohydrates	20.71 g	16 g	21.54 g
Fiber	3.3 g	3 g	6.37 g
Sugar	8.44 g	3 g	2.15 g
Vitamin A	~19,218 IU	~14,882 IU	~2,002 IU
Vitamin C	19.6 mg	29.4 mg	15.92 mg
Potassium	475 mg	492.8 mg	644.35 mg
Magnesium	27 mg	47.6 mg	63.7 mg

The Sweet Potato Advantage: Fiber and Protein

Sweet potatoes have a notable edge in both fiber and protein content, which can be beneficial for certain health outcomes. The higher fiber, composed of both soluble and insoluble types, is excellent for digestive health, promoting regular bowel movements, and slowing digestion. This helps manage blood sugar spikes and increases satiety, keeping you feeling fuller for longer. A medium sweet potato offers a significant portion of your daily fiber needs. While not a high-protein food overall, it does provide a greater amount per serving than many squash varieties, contributing to overall protein intake. The higher starch and carbohydrate content also makes sweet potatoes an excellent source of long-lasting energy, often favored by athletes and those needing sustained fuel for workouts.

The Squash Advantage: Lower Calorie and Carbs

For those watching their caloric intake or adhering to a lower-carb diet, winter squash varieties like butternut squash are a superior option. Butternut squash, for example, offers almost half the calories and carbs of an equivalent serving of sweet potato. This allows for larger portion sizes for the same caloric cost, aiding in weight management and satisfaction. Squash also provides an impressive array of other nutrients. Butternut squash is an excellent source of Vitamin C and magnesium, while acorn squash is particularly rich in dietary fiber and potassium. The high antioxidant content in squash, including beta-carotene and Vitamin C, helps combat inflammation and protect cells from damage caused by free radicals.

Beyond the Numbers: Varietal and Preparation Considerations

It's important to remember that the term "squash" encompasses a wide range of varieties with differing nutritional profiles. Summer squash (like zucchini) is much lower in calories and carbs than winter squash (like butternut or acorn) due to its higher water content. For the most accurate comparison, it's best to compare sweet potatoes to winter squash, as done in the table above. How you prepare these vegetables also matters. Frying or slathering in butter will significantly increase the calorie and fat content. Boiling or steaming can alter the glycemic index of sweet potatoes, and roasting can concentrate natural sugars. The Harvard T.H. Chan School of Public Health notes that squash provides numerous health benefits and can be a healthy addition to any diet regardless of preparation method.

How to Incorporate Both into a Healthy Diet

Both squash and sweet potatoes are incredibly versatile ingredients that can be easily incorporated into your meals. Here are a few ideas:

Roasted: Cube and roast with a little olive oil, salt, and pepper for a simple side dish.
Soups: Both vegetables create a rich, creamy base for warming soups.
Mashed: Mash and season for a healthier alternative to traditional mashed potatoes.
Stuffed: Halve acorn squash or bake a sweet potato and stuff it with your favorite fillings like grains, nuts, and greens.
Baked Goods: Use puréed squash or sweet potato in muffins, pancakes, or breads.
Salads: Add roasted cubes to a hearty autumn salad.

Conclusion: Which One is Right for You?

The choice between squash and sweet potatoes ultimately depends on your individual nutritional priorities. If your focus is on consuming a lower-calorie, lower-carb vegetable, many winter squash varieties are the clear winner. They are particularly high in Vitamin C, magnesium, and other antioxidants. If you are seeking a higher concentration of fiber and protein, and need sustained energy from complex carbohydrates, sweet potatoes are the more advantageous choice. Both are excellent sources of beta-carotene and other essential vitamins and minerals. The best approach for overall health is to include both in your diet, enjoying the unique flavors and nutrient profiles each has to offer throughout the year.

Frequently Asked Questions

For weight loss, winter squash is often the better choice. Varieties like butternut squash have significantly fewer calories and carbohydrates per serving, allowing you to consume a larger portion for the same caloric intake.

Yes, cooking methods impact the nutritional profile. Boiling may lower the glycemic index of sweet potatoes compared to baking or roasting. Frying or adding excessive butter will increase calorie and fat content for both vegetables.

Sweet potatoes contain natural sugars and are higher in sugar and starch than winter squash. However, their high fiber content helps moderate the absorption of this sugar, preventing rapid blood sugar spikes.

Sweet potatoes are high in fiber, aiding digestion and blood sugar control. They are also packed with beta-carotene (for Vitamin A) and Vitamin C, which support eye health and immunity.

Squash is rich in nutrients like beta-carotene (Vitamin A precursor), Vitamin C, potassium, and magnesium. Winter squash varieties are also notable for their antioxidant properties.

Yes, many winter squash varieties, especially butternut squash, can be substituted for sweet potatoes. They have a similar color and flavor profile, though the texture and sweetness may vary slightly. Consider taste and texture preferences when making the switch.

The high fiber content in both vegetables is beneficial for blood sugar regulation. However, because winter squash has a lower carbohydrate and sugar content, it may be a more favorable option for individuals closely monitoring their blood sugar levels.

Yes, incorporating a variety of both sweet potatoes and different types of squash ensures you benefit from a wider range of micronutrients, antioxidants, and fiber for a well-rounded and healthy diet.