Which has less carbs, pumpkin or butternut squash? A nutritional diet comparison

November 6, 2025 •

4 min read

According to USDA data, a cup of cooked pumpkin contains approximately 12 grams of carbohydrates, making it the clear winner when comparing which has less carbs, pumpkin or butternut squash. While both offer a host of health benefits, their carbohydrate, fiber, and vitamin profiles show key differences that can influence your dietary choices.

Quick Summary

This article compares the carbohydrate content and nutritional value of pumpkin and butternut squash, revealing key differences in their fiber, vitamin, and mineral profiles. It helps you decide which is better for a low-carb diet and how to use both versatile vegetables for optimal health.

Key Points

Pumpkin is lower in carbohydrates: A cup of cooked pumpkin contains approximately 12g of carbs, compared to butternut squash's roughly 22g.
Butternut squash is higher in fiber: Butternut squash offers more than double the dietary fiber per serving, which aids digestion and promotes satiety.
Butternut squash is richer in beta-carotene: While both are excellent sources, butternut squash provides significantly more of this antioxidant precursor to Vitamin A.
Pumpkin is better for strict low-carb diets: Its lower overall carb count makes it the preferred option for those on a ketogenic or very low-carb eating plan.
Both are nutrient-dense: Regardless of carb count, both offer valuable vitamins, minerals, and antioxidants for overall health.
Consider portion size and fiber content: The fiber in butternut squash can mitigate the impact of its higher carb content on blood sugar, making portion control key.

Butternut vs. Pumpkin: The Carbohydrate Breakdown

When it comes to carbohydrate content, pumpkin is the lower-carb option, making it more suitable for strict low-carb or ketogenic diets. A single cup of cooked pumpkin contains significantly fewer carbs than the same amount of cooked butternut squash. This is a crucial distinction for those monitoring their carbohydrate intake closely.

While pumpkin has a clear advantage in the carb department, butternut squash should not be overlooked for its nutritional value. It provides more fiber, which can help you feel full and support digestive health, potentially offsetting its higher carb count for some people. The higher fiber content can also help stabilize blood sugar levels, even with the greater number of carbohydrates.

Comparing Nutritional Value Beyond Carbs

Beyond just carbohydrates, pumpkin and butternut squash offer unique nutritional profiles that can benefit your health in different ways. Both are excellent sources of antioxidants, particularly beta-carotene, which gives them their vibrant orange color. Beta-carotene is converted into Vitamin A in the body, which is vital for eye health, immune function, and skin health. Butternut squash, however, contains significantly more beta-carotene per serving than pumpkin.

Here is a detailed comparison of the nutritional value per cup (cooked) for a deeper understanding:


Nutrient	Pumpkin (cooked)	Butternut Squash (cooked)	Notes
Carbohydrates	Approx. 12g	Approx. 22g	Pumpkin is lower in carbs.
Calories	Approx. 50 kcal	Approx. 80 kcal	Butternut squash is slightly more calorie-dense.
Fiber	Approx. 3g	Approx. 7g	Butternut squash is higher in fiber.
Beta-carotene	Good source	Significantly higher source	Butternut squash provides more Vitamin A precursors.
Vitamin C	Good source (approx. 10% DV)	Excellent source (approx. 21% DV for raw)	Butternut squash generally offers more Vitamin C.
Potassium	Good source (approx. 10% DV)	Excellent source (approx. 12% DV for raw)	Both are good sources for heart health.
Protein	Low (approx. 2g)	Low (approx. 2g)	Protein content is very similar.

The Role of Fiber and Glycemic Index

The higher fiber content in butternut squash, though accompanied by more carbohydrates, plays a significant role in how the body processes its sugars. Fiber slows down the absorption of sugar into the bloodstream, which can prevent sharp blood sugar spikes and crashes. This is an important consideration for anyone managing blood sugar levels or trying to maintain stable energy throughout the day.

While pumpkins tend to have a lower glycemic load than butternut squash in a typical serving size, the glycemic index (GI) can vary. Pumpkin has a moderately high GI, meaning it can cause a rise in blood sugar, but its low total carb count in a standard serving means the overall effect (glycemic load) is often minimal. Some studies show the GI of pumpkin can be around 64. Therefore, portion control is key when incorporating either into a low-carb diet.

Choosing Between Pumpkin and Butternut Squash

Your choice between pumpkin and butternut squash ultimately depends on your specific dietary goals and preferences. If your primary focus is keeping net carbs as low as possible, particularly for a strict ketogenic diet, pumpkin is the more suitable option. It allows you to enjoy the flavor and nutritional benefits of a winter squash with less impact on your carb count. For example, using pureed pumpkin in low-carb baked goods or soups is a great strategy.

However, if you are following a more moderate low-carb or general healthy diet, butternut squash offers excellent value. Its higher fiber content provides better satiety and supports gut health. The richer, sweeter flavor of butternut squash also makes it a delicious and versatile ingredient for roasting, mashing, or incorporating into stews and casseroles.

To make the best choice for a nutritional diet, consider the following:

For very low-carb diets: Choose pumpkin to minimize carbohydrate intake.
For higher fiber intake: Opt for butternut squash, which contains more than double the fiber of pumpkin per cup.
For superior beta-carotene: Select butternut squash for a bigger boost of this important antioxidant.
For versatile cooking: Butternut squash's sweeter, nuttier flavor and creamier texture can be advantageous in certain dishes, while pumpkin's earthier taste is great for others.

Final Verdict: No Wrong Answer, Just Different Uses

Both pumpkin and butternut squash are nutrient-dense and can be valuable additions to a healthy diet. The idea is not to eliminate one but to understand their differences to use them most effectively based on your dietary needs. A strict low-carb approach favors pumpkin, while a broader, fiber-focused diet might lean towards butternut squash. By understanding these nutritional profiles, you can make an informed decision that aligns with your goals.

Incorporating Both into Your Diet

For most people, including both types of squash in their diet is the best approach. You can roast cubed pumpkin with savory spices, use pumpkin puree in low-carb muffins, and enjoy butternut squash soup or mashed butternut squash as a hearty side dish. Experiment with both to enjoy a range of flavors and maximize the nutritional benefits each has to offer.

Frequently Asked Questions

For a strict ketogenic diet, pumpkin is the better choice because it has fewer carbohydrates per serving. While butternut squash can be included, pumpkin allows for a larger portion size with less impact on your daily carb limits.

Butternut squash has significantly more dietary fiber than pumpkin. A cup of cooked butternut squash contains approximately 7g of fiber, while a cup of cooked pumpkin has about 3g.

Yes, butternut squash typically contains more natural sugar than pumpkin due to its higher overall carbohydrate content, which contributes to its sweeter flavor.

Both are nutrient-dense, but they excel in different areas. Butternut squash is richer in beta-carotene and fiber, while pumpkin is lower in calories and carbs. Your definition of 'more nutrient-dense' may depend on which nutrients you prioritize.

Yes, you can substitute butternut squash for pumpkin in most recipes, especially purees and soups. Keep in mind that butternut squash is sweeter and creamier, which may slightly alter the final flavor and texture of the dish.

Canned pumpkin puree is more concentrated than fresh pumpkin due to the water content being reduced. This increases the calories, carbs, and fiber per serving compared to fresh, cooked pumpkin. Always check the nutrition label, as some canned products may have added sugar.

Both are relatively easy to cook. For low-carb meals, you may find pumpkin easier to use since its lower carb count allows for greater flexibility. Roasted pumpkin cubes or pumpkin puree are excellent low-carb additions.