If you’re looking for a delicious, low-calorie vegetable that satisfies your cravings and supports your health goals, kabocha squash might be your new best friend. This vibrant Japanese squash has become a favorite in clean eating, plant-based, and low-carb circles for good reason.
In this article, we’ll answer your top question—how many calories in kabocha squash—and take a deeper look into its nutrition facts, health benefits, and how it stacks up against other squashes like pumpkin or butternut.
🧮 How Many Calories Are in Kabocha Squash?
Let’s break it down:
- 1 cup (about 150g) of cooked kabocha squash contains approximately:
✅ 49 calories
✅ 12 grams of carbohydrates
✅ 2 grams of fiber
✅ 1.8 grams of protein
✅ 0.2 grams of fat
That’s right—just under 50 calories per cup, making it an excellent option for those looking to manage or lose weight without sacrificing flavor or fullness.
🥄 Pro tip: The calorie count slightly varies depending on whether the squash is steamed, baked, or roasted with oil. Stick to steaming or baking with minimal oil for the lowest calorie impact.
🥦 Is Kabocha Good for Weight Loss?
Absolutely! Here’s why kabocha squash is a weight loss-friendly powerhouse:
✅ Low in Calories
You get volume without the calorie load, helping you feel full and satisfied.
✅ High in Fiber
The dietary fiber in kabocha helps regulate digestion, support blood sugar balance, and curb cravings.
✅ Naturally Sweet
It has a sweet, nutty taste similar to sweet potatoes—without the high sugar or carb count. It satisfies your sweet tooth naturally!
✅ Versatile in Meals
Use it in soups, stir-fries, mashed sides, or even dessert recipes.
🥗 Swap out high-carb mashed potatoes with mashed kabocha for a lighter, nutrient-rich alternative!
🥇 Is Kabocha Healthier Than Pumpkin?
Both kabocha and pumpkin are highly nutritious—but kabocha has a slight edge in some areas.
🥧 Comparison per 100g (cooked):
| Nutrient | Kabocha Squash | Pumpkin |
|---|---|---|
| Calories | 34–49 | ~26 |
| Carbs | ~8-12g | ~6.5g |
| Fiber | ~1.5-2g | ~0.5g |
| Vitamin A | High | Very High |
| Texture & Taste | Creamy, sweet | Light, mild |
Why kabocha may be better:
- More fiber and a denser texture make it more filling
- Creamy consistency when cooked
- Slightly lower glycemic index
🔎 Fun Fact: Kabocha is often called “Japanese pumpkin” and is a staple in Asian cuisine.
🥒 What Is the Healthiest Squash You Can Eat?
While all squashes offer impressive health benefits, here’s how kabocha squash stands out:
- Lower net carbs than butternut squash
- Sweeter and creamier than acorn squash
- More filling and fibrous than pumpkin
- Rich in beta-carotene, which converts to vitamin A
- Contains antioxidants, iron, vitamin C, and B vitamins
So, is it the healthiest? It’s definitely one of the top contenders for taste, nutrients, and versatility.
🧂 Is Squash High in Calories?
Not at all—most squash varieties are low in calories.
Here’s a quick comparison:
- Kabocha (1 cup cooked): ~49 calories
- Butternut squash: ~82 calories
- Acorn squash: ~115 calories
- Spaghetti squash: ~42 calories
- Pumpkin: ~26 calories
As you can see, kabocha offers a great balance of flavor, nutrition, and low calories—making it a smart choice whether you’re cutting calories or just eating cleaner.
🧑🍳 How to Cook Kabocha Squash for Healthy Meals
Here are a few ways to enjoy it:
🍲 1. Roasted Kabocha Wedges
- Slice into thin wedges (skin on, it’s edible!)
- Drizzle with olive oil, salt, pepper, and paprika
- Roast at 400°F (200°C) for 25–30 minutes
🥣 2. Kabocha Soup
- Simmer chunks with garlic, onions, and vegetable broth
- Blend until smooth for a creamy, comforting soup
🥗 3. Steamed or Mashed
- Steam and mash like potatoes—add a dash of nutmeg or cinnamon for flavor
🙋♀️ People Also Ask:
❓ How many calories in a kabocha squash?
A 1-cup serving of cooked kabocha squash contains about 49 calories. A whole squash can contain anywhere from 150–300 calories depending on size and preparation method.
❓ Is kabocha good for weight loss?
Yes! Kabocha is low in calories, high in fiber, and naturally sweet, making it a fantastic addition to any weight loss meal plan.
❓ Is kabocha healthier than pumpkin?
Both are healthy, but kabocha squash has more fiber and a richer texture, which helps with satiety and digestion. It’s also slightly lower in sugar.
❓ What is the healthiest squash you can eat?
Kabocha ranks among the healthiest due to its low calorie count, high fiber, antioxidants, and rich vitamin content. Other contenders include spaghetti squash and butternut.
❓ Is squash high in calories?
Not at all! Most squashes, including kabocha, are naturally low in calories, especially when steamed or roasted without excessive oils.
✅ Final Thoughts: Add Kabocha to Your Clean Eating Lineup
Whether you’re counting calories or just looking to add more wholesome vegetables to your plate, knowing how many calories in kabocha squash can help you make informed choices.
From soups to sides and even desserts, this sweet, creamy squash delivers on taste, nutrition, and satisfaction. Plus, it’s easy to cook, incredibly versatile, and totally guilt-free.
So the next time you’re in the produce aisle, don’t pass up that funky green squash. Kabocha is a nutritional gem your taste buds—and waistline—will thank you for!