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Key Takeaways
- Both pumpkin and butternut squash contain unique plant compounds, like polysaccharides and polyphenols, that contribute to overall health.
- Each gourd is rich in beta-carotene, but butternut squash has higher levels per serving.
- They also provide fiber and potassium, key nutrients for digestive health and fluid balance.
Pumpkin and butternut squash might both belong to the squash family, but some experts think one is healthier than the other. Pumpkin is often praised for its low calorie count, but butternut squash has more fiber per serving. Both gourds have several beneficial plant compounds that can impact your health in more ways than one.
So which fall dinner staple deserves more room on your plate? To get an even clearer answer, we asked registered dietitians to walk us through the health benefits of each, highlight where one shines over the other, and explain how to choose the right one based on your health goals.
Health Benefits of Pumpkin
Pumpkin isn’t just for sweet treats like pies and lattes. It’s packed with nutrients that support your health, from complex carbohydrates that can help manage blood sugar to vitamins that can improve your skin.
Balances Blood Sugar
Eating pumpkin regularly throughout the fall can support healthy blood sugar levels. “Various constituents within the pumpkin (like polysaccharides) promote the discharge of insulin, and thus help regulate blood glucose levels,” says Megan Grover, MS, director of education and research at Sarah Wragge Wellness. Polysaccharides are complex plant carbohydrates, but they aren’t the only compounds that can improve markers related to diabetes.
Trigonelline and nicotinic acid, both found in pumpkins, have also been studied for their effects on blood sugar. Melanie Marcus, MA, RD, a registered dietitian and nutrition and wellness manager for Dole Food Company, shared a study that examined how pumpkin could impact a diet high in fat and sugar. “Compared to a control group, those consuming pumpkin extracts had lower blood and liver markers for diabetes,” Marcus says. Together, these findings suggest that pumpkin may support long-term metabolic health.
Supports Skin Health
Pumpkin also contains the fat-soluble antioxidant beta-carotene. “Beta-carotene is a vitamin A derivative that has the potential for being converted into retinol (usable vitamin A in the body). Yet, it functions best as a potent antioxidant,” Grover says. “Since it is fat-soluble, it can be stored in the subcutaneous fat of the skin where it can function as a photoprotector (sun protection) and maintain skin health by protecting it from UV damage.” It can also protect cells from inflammation and oxidation.
Health Benefits of Butternut Squash
Butternut squash is particularly rich in fiber and other plant compounds that act as antioxidants. Together, they can support better immune, eye, and gut health.
Supports Vision and Immunity
Butternut squash contains significantly more beta-carotene per serving than pumpkin. (One cup of raw butternut squash packs about 5,920 micrograms of beta-carotene, which your body converts into nearly half of the vitamin A you need in a day.) Because beta-carotene converts to vitamin A, butternut squash is especially beneficial for eye health and immune function.
A review in the International Journal of Molecular Sciences found that diets rich in carotenoid-containing vegetables, including winter squashes, were associated with reduced risk of age-related macular degeneration and improved immune response.
Improves Gut Health
Fiber is another area where butternut squash has an advantage, with more than twice as much per cup compared to pumpkin. That extra fiber supports digestive regularity and helps you feel full longer. “Butternut squash is rich in fiber, which is important for maintaining a healthy microbiome,” Grover says. “A healthy microbiome is essential for gut and immune health.”
Which Gourd Is Better for You: Pumpkin or Butternut Squash?
Pumpkin and butternut squash are both considered healthy fall options, but there are some nutritional differences that set each apart. Here’s what a cup of each contains:
| Nutrient | Butternut Squash | Pumpkin |
|---|---|---|
| Calories | 63 calories | 30.2 calories |
| Fiber | 2.8 grams | .58 grams |
| Potassium | 493 milligrams | 394 milligrams |
| Beta-carotene | 5920 micrograms | 3600 micrograms |
As noted in the chart, both gourds have a decent amount of potassium per serving: a cup of butternut squash has approximately 10% of the daily value (DV), while one cup of pumpkin contains about 8%. This mineral helps regulate blood pressure, support muscle contraction, and maintain fluid balance. Research in the Journal of the American College of Cardiology shows that diets higher in potassium are also linked with better cardiovascular outcomes.
That said, there is a clear, healthier choice. “Both foods have great nutritional value and many of the same properties,” Grover says. “Both are very high in antioxidants, beta-carotene, and additional polyphenols, which function at balancing inflammation and supporting skin health.” However, she gives the edge to butternut squash. “It’s slightly higher in fiber and calories per serving, which is great for gut health and promoting satiety,” she adds.
Ultimately, you don’t have to choose one or the other consistently: including both in your rotation is the easiest way to get more nutrients and maximize any potential health benefits. For any given meal, butternut squash has the advantage if the priority is to maximize beta-carotene, potassium, and fiber.