Sunflower seeds, Cups to Grams & Grams to Cups
1 cup of sunflower seeds = 140 grams · 100g = 0.71 cups
Shelled sunflower seeds (kernels) weigh about 140 grams per cup. Raw kernels are mild and soft; roasted and salted ones bring more flavour and crunch. They add texture to breads, granola and salads.
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Sunflower seeds cups to grams table
| Cups | Grams | Ounces | Tablespoons |
|---|---|---|---|
| 1/8 | 17.5 g | 0.62 oz | 2 |
| 1/4 | 35 g | 1.23 oz | 4 |
| 1/3 | 46.6 g | 1.64 oz | 5.33 |
| 1/2 | 70 g | 2.47 oz | 8 |
| 2/3 | 93.4 g | 3.29 oz | 10.7 |
| 3/4 | 105 g | 3.7 oz | 12 |
| 1 | 140 g | 4.94 oz | 16 |
| 1 1/2 | 210 g | 7.41 oz | 24 |
| 2 | 280 g | 9.88 oz | 32 |
| 3 | 420 g | 14.8 oz | 48 |
Sunflower seeds grams to cups table
Working the other way? Here's how many cups common gram weights of sunflower seeds come to, handy when a recipe lists sunflower seeds in grams but you only have cup measures.
| Grams | Cups | Ounces | Tablespoons |
|---|---|---|---|
| 25 g | 0.18 | 0.88 oz | 2.86 |
| 50 g | 0.36 | 1.76 oz | 5.71 |
| 75 g | 0.54 | 2.65 oz | 8.57 |
| 100 g | 0.71 | 3.53 oz | 11.4 |
| 125 g | 0.89 | 4.41 oz | 14.3 |
| 150 g | 1.07 | 5.29 oz | 17.1 |
| 175 g | 1.25 | 6.17 oz | 20 |
| 200 g | 1.43 | 7.05 oz | 22.9 |
| 225 g | 1.61 | 7.94 oz | 25.7 |
| 250 g | 1.79 | 8.82 oz | 28.6 |
| 300 g | 2.14 | 10.6 oz | 34.3 |
| 350 g | 2.5 | 12.3 oz | 40 |
| 400 g | 2.86 | 14.1 oz | 45.7 |
| 500 g | 3.57 | 17.6 oz | 57.1 |
Sunflower seeds: US, metric & UK cups compared
A “cup” isn’t the same size everywhere, so 1 cup of sunflower seeds weighs a different number of grams depending on which cup your recipe uses. The US cup is 236.6 ml, while Australia, New Zealand, Canada and modern UK recipes use a 250 ml metric cup. Here’s 1 cup of sunflower seeds in each:
| Cup standard | Size | 1 cup sunflower seeds | Used in |
|---|---|---|---|
| US cup | 237 ml | 140 g | United States (most US recipe sites) |
| Metric cup | 250 ml | 148 g | Australia, NZ, Canada & modern UK |
| UK imperial cup | 284 ml | 168 g | Older British recipes |
| Japanese cup | 200 ml | 118 g | Japan |
Unless a recipe says otherwise, US recipes mean the US cup and Australian/UK recipes mean the 250 ml metric cup. The tables higher up this page use the US cup.
Related ingredients
Quick reference: Sunflower seeds in grams
- ⅛ cup sunflower seeds = 17.5g
- ¼ cup sunflower seeds = 35g
- ⅓ cup sunflower seeds = 46.6g
- ½ cup sunflower seeds = 70g
- ⅔ cup sunflower seeds = 93.4g
- ¾ cup sunflower seeds = 105g
- 1 cup sunflower seeds = 140g
- 2 cups sunflower seeds = 280g
How many cups is 100g, 200g or 300g of sunflower seeds?
Because one cup of sunflower seeds weighs about 140 grams, you can convert any weight to cups by dividing by 140. So 100g of sunflower seeds is about 0.71 cups, 200g is about 1.43 cups, 250g is about 1.79 cups, and 300g is about 2.14 cups. For any other amount, type the grams straight into the converter above and switch it to show cups.
How to measure sunflower seeds accurately
For the most reliable baking results, weigh sunflower seeds on a kitchen scale rather than scooping by volume. One US cup of sunflower seeds weighs about 140 grams (4.94 oz), but the exact figure changes with how tightly it's packed and the brand. Scooping straight from the bag compacts sunflower seeds and can leave you 15 to 20% over, so spoon it into the cup and level it off for the closest match to the figures above. Use the tables for quick reference, or the converter for any custom amount in cups, grams, ounces or tablespoons.
Tip: Use unsalted sunflower kernels in baking so you control the salt; toast them lightly first to deepen their flavour.
Sunflower seeds conversions: common questions
How many grams are in a cup of sunflower seeds?
One US cup of sunflower seeds weighs approximately 140 grams (4.94 oz).
How many grams in half a cup of sunflower seeds?
Half a cup (½ cup) of sunflower seeds weighs approximately 70 grams.
How many grams in a quarter cup of sunflower seeds?
A quarter cup (¼ cup) of sunflower seeds weighs approximately 35 grams.
How do I convert sunflower seeds from cups to grams?
Multiply the number of cups by 140. For example, 2 cups of sunflower seeds = 280 grams, and ¾ cup = 105 grams.
How many cups is 100g of sunflower seeds?
100 grams of sunflower seeds is about 0.71 cups. 200g is about 1.43 cups and 300g is about 2.14 cups, since 1 cup weighs 140 grams.
How many grams in a metric (Australian) cup of sunflower seeds?
One 250 ml metric cup of sunflower seeds, used in Australia, New Zealand, Canada and modern UK recipes, weighs about 148 grams, compared with 140 grams for a 236.6 ml US cup.