Calorie comparison
Butternut Squash vs Potato
Per 100 grams, butternut squash is the lighter choice by 32 calories, while potato 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 | Potato |
|---|---|---|
| Calories | 45 | 77 |
| Protein | 1 g | 2 g |
| Carbs | 12 g | 17 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
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, butternut squash or potato?
Per 100 g, butternut squash has 45 calories and potato has 77. Butternut Squash is lower in calories.
Which has more protein, butternut squash or potato?
Butternut Squash has 1 g of protein per 100 g; potato has 2 g. Potato wins on protein.
Is butternut squash or potato 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.
Don't guess. Snap it.
Whether it's butternut squash or potato, CalorieScan AI logs it from a photo in seconds.
Download for iPhone