Which is healthier, butternut or pumpkin? A nutritional diet showdown

October 18, 2025 •

2 min read

While both are nutritionally beneficial, a cup of butternut squash provides significantly more beta-carotene and fiber than an equivalent serving of pumpkin. This often sparks a debate among health-conscious consumers: which is healthier, butternut or pumpkin? A deeper look reveals key differences that cater to various health goals.

Quick Summary

A detailed nutritional analysis comparing butternut squash and pumpkin, highlighting key differences in their vitamin, mineral, and fiber content. It breaks down their unique health benefits to help you choose the best option based on your dietary priorities.

Key Points

Nutrient-Dense Options: Both butternut squash and pumpkin are excellent sources of vitamins, minerals, and antioxidants, with some nutritional differences.
Butternut's Vitamin A Advantage: Butternut squash contains significantly more beta-carotene and vitamin C than pumpkin, supporting eye and immune health.
Higher Fiber in Butternut: Butternut squash has more dietary fiber per cup compared to pumpkin, aiding digestion and satiety.
Pumpkin's Lower Calorie Count: Pumpkin is lower in calories per serving, beneficial for weight management goals.
Different Culinary Uses: Butternut squash is ideal for creamy soups and sauces due to its sweet, nutty flavor and smooth texture, while pumpkin is suitable for baking and purees with its earthier taste and denser texture.
Both Support Overall Health: Both varieties contain compounds like carotenoids that fight inflammation, support vision, and promote heart health.

Nutritional Differences at a Glance

Both gourds are packed with beneficial vitamins, minerals, and antioxidants. Butternut squash generally offers a higher concentration of beta-carotene (a precursor to vitamin A) and more dietary fiber than pumpkin. Pumpkin has fewer calories and its seeds are a good source of zinc.

Vitamin and Mineral Content

Butternut squash contains more vitamin C, vitamin A, magnesium, calcium, folate, and thiamin compared to pumpkin. These nutrients are important for immune support and bone health. Pumpkin provides good levels of vitamin E, riboflavin (B2), and iron.

Fiber and Calorie Comparison

Butternut squash has over twice the fiber per cup compared to pumpkin, aiding digestion and satiety. Pumpkin is lower in calories per serving, which can be helpful for calorie-controlled diets.

Antioxidants and Phytonutrients

Both contain antioxidants that fight inflammation and oxidative stress. Butternut squash is rich in beta-carotene and other anti-inflammatory carotenoids. Pumpkin also provides beta-carotene, alpha-carotene, and lutein, beneficial for eye health.

Comparison Table (per 100g, raw)


Nutrient	Butternut Squash	Pumpkin
Calories	45 kcal	26 kcal
Carbohydrates	11.7 g	6.5 g
Fiber	2 g	0.5 g
Vitamin C	21 mg	9 mg
Vitamin A (RAE)	532 µg	426 µg
Beta-Carotene	4230 µg	3100 µg
Magnesium	34 mg	12 mg
Potassium	352 mg	340 mg

Which is Better for Your Goals?

Your goals and taste determine the better choice. For higher vitamin A and C, and more fiber for gut health and satiety, butternut squash is preferable. It has a sweet, nutty flavor. For a lower-calorie option, pumpkin is better. Its compounds may support healthy blood sugar. Pumpkin has an earthier flavor, good for purees and savory dishes.

Culinary Considerations

Butternut squash has a smooth texture when cooked, making it ideal for soups and sauces. Pumpkin, especially sugar pumpkin, yields a denser puree for baking and pies. Canned pumpkin is a convenient option.

Conclusion: No Loser in this Nutritional Duel

Both butternut squash and pumpkin are nutritious options, with the better choice depending on your specific dietary needs or culinary uses. Incorporating both can provide a range of benefits. For detailed nutritional information, consult the USDA FoodData Central database.

Note: This information is not a substitute for professional medical or nutritional advice.

Frequently Asked Questions

Butternut squash's higher fiber content can promote fullness and assist in weight management by potentially reducing food intake. Pumpkin is lower in calories, which can also be helpful for calorie-restricted diets.

Butternut squash has a higher concentration of beta-carotene, which converts to vitamin A in the body, providing more benefits for eye health and immunity compared to pumpkin.

Substitution is often possible, especially in pureed dishes. However, canned pumpkin has a stronger flavor than fresh pumpkin, and butternut squash is sweeter, so taste adjustments might be needed.

Roasting and steaming are healthy methods. Roasting caramelizes sugars, while steaming preserves nutrients.

Both seeds are nutritious. Pumpkin seeds are rich in magnesium, copper, and zinc, while butternut seeds provide magnesium, iron, and calcium. The better choice depends on desired nutrients.

Butternut squash is generally better for gut health due to its higher fiber content, supporting digestion.

Canned pumpkin is nutritious, but processing can alter nutrient levels. Fresh pumpkin may offer a more intact vitamin profile, while canned can have concentrated fiber.