Calorie comparison
Butternut Squash vs Onion
Per 100 grams, onion is the lighter choice by 5 calories, while onion 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 | Onion |
|---|---|---|
| Calories | 45 | 40 |
| Protein | 1 g | 1.1 g |
| Carbs | 12 g | 9 g |
| Fat | 0.1 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
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
🧅 Onion
1 medium (110 g)
44 cal
1.2 g protein · 9.9 g carbs · 0.1 g fat
Frequently asked
Which has more calories, butternut squash or onion?
Per 100 g, butternut squash has 45 calories and onion has 40. Onion is lower in calories.
Which has more protein, butternut squash or onion?
Butternut Squash has 1 g of protein per 100 g; onion has 1.1 g. Onion wins on protein.
Is butternut squash or onion 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 onion — but portion size matters more than which food you pick.
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