Sunflower Seeds (Shelled):
Grams to Cups
By Stefan Ulrich · Last updated
Shelled sunflower seeds (kernels) weigh 140 grams per cup. Their small, uniform size makes them one of the more consistent seeds to measure by volume — variation between brands and batches is typically within 5%.
How much Sunflower Seeds (Shelled) weighs at each cup measure.
Convert Sunflower Seeds (Shelled)
1 cup = 140 grams
= — grams
= — cups
Quick reference
Measurement Table
| Cups | Grams | Ounces |
|---|---|---|
| 1 tsp | 3 g | 0.11 oz |
| 1 tbsp | 9 g | 0.32 oz |
| ⅛ cup | 18 g | 0.63 oz |
| ¼ cup | 35 g | 1.23 oz |
| ⅓ cup | 47 g | 1.66 oz |
| ½ cup | 70 g | 2.47 oz |
| ⅔ cup | 93 g | 3.28 oz |
| ¾ cup | 105 g | 3.70 oz |
| 1 cup | 140 g | 4.94 oz |
| 1¼ cups | 175 g | 6.17 oz |
| 1½ cups | 210 g | 7.41 oz |
| 2 cups | 280 g | 9.88 oz |
| 3 cups | 420 g | 14.81 oz |
About Sunflower Seeds (Shelled)
Sunflower seeds are a versatile nut-free alternative in baking. Sunflower seed butter (SunButter) weighs approximately 250 g/cup and can replace peanut butter 1:1 in recipes, making it the go-to option for nut-free schools and allergy-conscious baking.
Raw and roasted sunflower seeds weigh the same per cup. Dry-roasted seeds are marginally lighter (by 2–3%), which is negligible for any recipe. Salted seeds add sodium to the recipe — account for this by reducing added salt.
Sunflower seeds can be ground into a coarse flour for nut-free baking. Ground sunflower seed meal weighs about 100–110 g/cup and can replace almond flour in many recipes. One caveat: sunflower seeds react with baking soda to turn green (a harmless chlorophyll reaction). Using baking powder instead, or adding a small amount of acid (lemon juice, vinegar), prevents the discoloration.
For granola, trail mix, and seed bread, sunflower seeds add a mild, nutty flavor without the allergen risk of tree nuts.
Tips for measuring Sunflower Seeds (Shelled)
- Shelled kernels: ~140 g/cup. Sunflower seed butter: ~250 g/cup.
- Nut-free almond flour substitute: grind into meal (~110 g/cup).
- Green discoloration with baking soda is harmless — use baking powder to avoid it.
- Toast at 325°F/165°C for 5–7 min for deeper flavor.
Common mistakes
- Not knowing about the baking soda greening reaction — harmless but visually surprising
- Using salted seeds without reducing recipe salt
Frequently Asked Questions
- How many grams in a cup of Sunflower Seeds (Shelled)?
- 1 cup of Sunflower Seeds (Shelled) weighs 140 grams — the standard used in most American recipes. Use the converter above for any other amount.
- How many grams is 1 tablespoon of Sunflower Seeds (Shelled)?
- 1 tablespoon of Sunflower Seeds (Shelled) weighs about 9 grams. The full table above lists every common cup fraction.
- What's the most common mistake when measuring Sunflower Seeds (Shelled)?
- Not knowing about the baking soda greening reaction — harmless but visually surprising. Weighing on a kitchen scale avoids it entirely.
- Does chopping change how much Sunflower Seeds (Shelled) fits in a cup?
- Yes — finely chopped sunflower Seeds (Shelled) packs denser than whole or halved pieces, so weigh when precision matters.