Calorie comparison
Butternut Squash vs Edamame
Per 100 grams, butternut squash is the lighter choice by 76 calories, while edamame 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 | Butternut Squash | Edamame |
|---|---|---|
| Calories | 45 | 121 |
| Protein | 1 g | 12 g |
| Carbs | 12 g | 9 g |
| Fat | 0.1 g | 5 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
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
🫛 Edamame
1 cup (155 g)
188 cal
18.6 g protein · 14 g carbs · 7.8 g fat
Frequently asked
Which has more calories, butternut squash or edamame?
Per 100 g, butternut squash has 45 calories and edamame has 121. Butternut Squash is lower in calories.
Which has more protein, butternut squash or edamame?
Butternut Squash has 1 g of protein per 100 g; edamame has 12 g. Edamame wins on protein.
Is butternut squash or edamame 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 butternut squash — but portion size matters more than which food you pick.
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