Which Is Healthier: Sweet Potatoes or Butternut Squash?

November 22, 2025 •

4 min read

Per cup, butternut squash boasts nearly half the calories and carbohydrates of a sweet potato, but that comparison only scratches the surface of their nutritional profiles. The question of which is healthier, sweet potatoes or butternut squash, truly depends on your specific dietary needs and health goals.

Quick Summary

This article compares the nutritional benefits of sweet potatoes and butternut squash, examining their calorie counts, vitamin content, fiber levels, and suitability for various diets.

Key Points

Low Calorie Option: Butternut squash has nearly half the calories and carbs of sweet potatoes, making it ideal for weight management or calorie-controlled diets.
Rich in Vitamin A: Both are excellent sources of beta-carotene, which converts to Vitamin A for eye health, but butternut squash is particularly potent.
Heart-Healthy Potassium: Butternut squash contains more potassium per cup than a banana, a vital nutrient for blood pressure and heart function.
Higher Fiber and Protein: Sweet potatoes provide a slight edge in both fiber and protein content, which promotes satiety and supports digestion.
Better for Blood Sugar: Butternut squash generally has a lower glycemic and insulin index compared to sweet potatoes, offering a gentler impact on blood sugar levels.
Immune-Boosting Vitamin C: Sweet potatoes are a richer source of Vitamin C, a powerful antioxidant that supports immune health.

Nutritional Breakdown: Head-to-Head

While both sweet potatoes and butternut squash are nutrient-dense root vegetables rich in fiber and vitamins, their precise nutritional makeup varies significantly. Understanding these differences is key to determining which might be a better fit for your dietary regimen.

Calories, Carbs, and Fiber

When comparing calorie density, butternut squash takes a significant lead. A single cup of cooked butternut squash contains approximately 82 calories and 22 grams of carbohydrates, making it a lower-carb option. In contrast, a cup of cooked sweet potato is considerably more calorie-dense, packing around 180 calories and 41 grams of carbs. This disparity makes butternut squash a better choice for those focusing on weight loss or managing caloric intake. Sweet potatoes, however, offer a slightly higher amount of protein and fiber per cup, which can contribute to a feeling of fullness and aid digestion.

Vitamins and Minerals

Both vegetables are vibrant orange due to high levels of beta-carotene, which the body converts into Vitamin A. Both are great for eye health, and immunity. However, the distribution of other essential nutrients varies:

Butternut Squash: A standout source of potassium, containing more than a banana per cup, which is vital for heart health and blood pressure regulation. It also has a slight edge in its Vitamin E and folate content compared to sweet potatoes.
Sweet Potatoes: Offer more Vitamin C and iron per serving, important for immune function and energy. They are also a good source of manganese and copper, which are crucial for bone health and collagen production.

Glycemic Impact and Weight Management

For those monitoring their blood sugar, the glycemic index (GI) is an important consideration. The GI of these vegetables can vary based on the cooking method, but generally, butternut squash has a lower average glycemic index and insulin index than sweet potatoes. This can lead to a more gradual rise in blood sugar, making butternut squash a potentially better choice for managing diabetes.

For weight loss, the lower calorie and carb count of butternut squash make it an attractive option, allowing for larger portion sizes without a significant calorie increase. However, the higher fiber and protein in sweet potatoes can be more satiating for some individuals, which may help reduce overall food intake. Both vegetables fit well into a balanced diet aimed at weight management, depending on the individual's specific needs.

Cooking Versatility and Culinary Use

Both sweet potatoes and butternut squash are incredibly versatile in the kitchen, adapting to both sweet and savory dishes. Their creamy texture when cooked makes them ideal for roasting, mashing, or pureeing into soups and sauces. For example, butternut squash can create a rich, creamy base for mac and cheese, cutting back on some of the dairy fat, while sweet potatoes are a classic for baked fries or casseroles. The milder flavor of butternut squash also makes it a great low-carb substitute for recipes that traditionally use sweet potatoes.

How to Enjoy These Nutritional Powerhouses

Here are some delicious and healthy ways to prepare both vegetables:

Roasted Cubes: Toss with olive oil, salt, and your favorite spices (cinnamon for sweet potatoes, sage for squash) and roast until tender.
Creamy Soups: Puree cooked sweet potatoes or butternut squash with broth, onion, and spices for a simple and comforting soup.
Baked Fries: Slice into wedges or strips, season, and bake until crispy for a healthier fry alternative.
Mashed Side Dish: Mash with a little butter or olive oil for a simple and nutritious side.
Grain Bowl Base: Add roasted cubes to your favorite grain bowl for added nutrients and color.

Sweet Potato vs. Butternut Squash: Comparison Table


Nutrient (per 1 cup, cooked)	Sweet Potato	Butternut Squash	Winner (by metric)
Calories	~180	~82	Butternut Squash
Carbohydrates	~41g	~22g	Butternut Squash
Fiber	~6.6g	~6.6g	Tie
Protein	~4g	~1.8g	Sweet Potato
Vitamin A (Beta-Carotene)	Very High	Extremely High	Butternut Squash
Vitamin C	Higher	Higher	Sweet Potato
Potassium	Good Source	Excellent Source	Butternut Squash
Magnesium	Good Source	Good Source	Butternut Squash

Conclusion: Which is the Healthier Choice for You?

There is no single winner in the debate over which is healthier, sweet potatoes or butternut squash. Each has a unique nutritional profile that offers specific advantages. For those watching their calories and carbohydrates, or seeking a lower glycemic index food, butternut squash is the superior choice. Its high potassium content is also excellent for heart health. For individuals prioritizing a higher intake of fiber, protein, Vitamin C, and iron, sweet potatoes may be more beneficial. The ideal choice depends on your specific health goals, dietary restrictions, and how you plan to incorporate them into your meals. Ultimately, the best approach is to enjoy both of these vibrant, nutrient-packed vegetables in a balanced diet.

For more information on the health benefits of various fruits and vegetables, consult authoritative sources on diet and nutrition, such as the Cleveland Clinic Health Essentials.

Frequently Asked Questions

Yes, butternut squash contains significantly fewer carbohydrates and calories per serving than sweet potatoes, making it a great low-carb alternative for dishes like fries, mashes, and roasted cubes.

Butternut squash is often considered better for weight loss due to its lower calorie and carbohydrate density, allowing for a larger, more satisfying portion size with fewer total calories.

While both are excellent sources of Vitamin A (beta-carotene), butternut squash is typically more concentrated, providing a greater percentage of the daily value per cup.

Butternut squash is generally more suitable for individuals with diabetes due to its lower glycemic index, which results in a more stable and gradual increase in blood sugar compared to sweet potatoes.

Per cup, both vegetables contain a similar amount of fiber, contributing significantly to daily fiber goals and supporting digestive health.

Yes, you can often substitute butternut squash for sweet potato, especially in recipes where the vegetables are mashed, pureed, or roasted. The flavor profile is similar, but butternut squash offers a less starchy and lower-carb option.

Butternut squash may have a slight edge for heart health due to its higher potassium content, which is crucial for managing blood pressure. However, both are rich in antioxidants that support cardiovascular wellness.