Calorie comparison
Broccoli vs Butternut Squash
Per 100 grams, broccoli is the lighter choice by 11 calories, while broccoli delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Broccoli | Butternut Squash |
|---|---|---|
| Calories | 34 | 45 |
| Protein | 2.8 g | 1 g |
| Carbs | 7 g | 12 g |
| Fat | 0.4 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥦 Broccoli
1 cup chopped (91 g)
31 cal
2.5 g protein · 6.4 g carbs · 0.4 g fat
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
Frequently asked
Which has more calories, broccoli or butternut squash?
Per 100 g, broccoli has 34 calories and butternut squash has 45. Broccoli is lower in calories.
Which has more protein, broccoli or butternut squash?
Broccoli has 2.8 g of protein per 100 g; butternut squash has 1 g. Broccoli wins on protein.
Is broccoli or butternut squash better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward broccoli — but portion size matters more than which food you pick.
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