Convert Sunflower Seeds — Cups, Grams & Ounces
1 cup of sunflower seeds weighs about 140 g. Half a cup is 70 g, a tablespoon about 8.75 g, and a full cup is 4.94 ounces on a scale.
💡 Tip: Measure shelled kernels and level the cup; in-shell seeds weigh far less per cup
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Converting grams of sunflower seeds back to cups
| Grams | Amount | Ounces |
|---|---|---|
| 10 | 1 1/8 tbsp | 0.35 |
| 25 | 2 7/8 tbsp | 0.88 |
| 30 | 1/4 cup | 1.06 |
| 50 | 3/8 cup | 1.76 |
| 75 | 1/2 cup | 2.65 |
| 100 | 3/4 cup | 3.53 |
| 125 | 7/8 cup | 4.41 |
| 150 | 1 1/8 cups | 5.29 |
| 200 | 1 3/8 cups | 7.05 |
| 250 | 1 3/4 cups | 8.82 |
| 300 | 2 1/8 cups | 10.6 |
How many grams in a cup of sunflower seeds?
| Cups | Grams | Ounces |
|---|---|---|
| 1/8 | 17.5 | 0.62 |
| 1/4 | 35 | 1.23 |
| 1/3 | 46.7 | 1.65 |
| 1/2 | 70 | 2.47 |
| 2/3 | 93.3 | 3.29 |
| 3/4 | 105 | 3.7 |
| 1 | 140 | 4.94 |
| 1 1/2 | 210 | 7.41 |
| 2 | 280 | 9.88 |
There are 16 tablespoons in a cup, so one tablespoon of sunflower seeds weighs roughly 8.75 g — and a teaspoon 2.92 g.
Is sunflower seeds heavy or light for its category?
140 g per cup places sunflower seeds in the middle of its category — lighter than whole almonds (143 g) and heavier than pumpkin seeds (138 g).
Swapping these by the cupful is not like-for-like. A cup of whole almonds in place of sunflower seeds puts roughly 3 g more in the bowl, so match the grams rather than the cups.
Common questions about measuring sunflower seeds
- How many cups is 100g of sunflower seeds?
- 100 g of sunflower seeds works out at roughly 3/4 cup.
- How much is 100g of sunflower seeds in cups?
- About ¾ cup of shelled kernels (100 ÷ 140 = 0.71 cup).
- How much is 50g of sunflower seeds?
- Roughly ⅓ cup of shelled kernels (50 ÷ 140 = 0.36 cup).
- How many grams is ¼ cup of sunflower seeds?
- About 35 g of shelled kernels (140 ÷ 4).
- Do in-shell sunflower seeds weigh the same per cup?
- No — with the shells on they take up far more space, so a cup weighs much less than 140 g. These figures are for shelled kernels.
- How many grams is 1 cup of sunflower seeds?
- Reckon on 140 grams per US cup of sunflower seeds — about 4.94 ounces.
- How many cups is 200g of sunflower seeds?
- 200 grams of sunflower seeds is about 1 3/8 cups.
- How many ounces is 1 cup of sunflower seeds?
- 1 cup of sunflower seeds is about 4.94 ounces by weight (140 g).
- Why do my numbers differ slightly?
- How it is cut changes everything. Whole nuts leave large gaps in a cup, chopped ones pack closer, and ground ones closer still — so a cup of the same nut can swing by a third depending on the knife work.