Butternut squash and sweet potatoes add fiber and flavor to your fall dish, but which one has the most carbs?


Butternut squash dish

It wouldn’t be the cold seasons without butternut squash (surprisingly a fruit) and Yam (vegetables!) as staples in delicious dishes. If you’re wondering how they differ in nutritional value, we’ve got the handy chart to come, and we’ve also spoken to some dieticians about their opinions on the two tasty ingredients.

to crush
(1 cup)
(1 cup)
Calories 63 114 Fat (g) 0.1 0.1 Carbohydrates (g) 16 26 Fiber (g) 2.8 4 Sugar (g) 3.1 5.6 Protein (g) 1.4 2

Butternut squash has fewer calories, grams of sugar and carbohydrates per cup than a sweet potato. Neither is particularly rich in protein (fruits and vegetables shouldn’t be your only source of protein anyway), but you can certainly combine them with other ingredients to make a high protein meal – take this sweet potato bread, for example.

Chef and registered dietitian Tessa Nguyen, RD, LDN, told POPSUGAR that butternut squash and sweet potato are quite comparable “both nutritionally and with culinary applications. They are affordable, delicious, and versatile ways to work in a healthy, carbohydrate rich. in vitamins A and C, in fiber, and potash. “

Dietitian and founder of Culina Health Vanessa Rissetto, MS, RD, CDN, told POPSUGAR that both butternut squash and sweet potato both add fiber and taste sweeter, which she says may help some people who want to satisfy their sweet tooth. without real desserts. “They are both a complex carbohydrates [and] can help to feel full, and it’s a perfect food in my book “,

said Rissetto.

Nguyen said people with diabetes can “confidently” eat butternut squash and sweet potato interchangeably, “according to their individual carbohydrate needs.” However, if in doubt, always consult your doctor (and moderation is the key).

Regarding the recipes, Nguyen said they are great in both sweet and savory dishes. You can find some of his favorites, like Sweet Potato, Blueberry and Coconut Burgers and Sweet Potato and White Bean Burgers, here (she said you can also use butternut squash instead of sweet potatoes). Rissetto personally enjoys adding sweet potatoes to his eggs. And, here is a butternut squash soup we like the weather to get colder.

Related: Say goodbye to summer and hello to fall when you cook these 30 satisfying squash recipes

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