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Sunflower seeds — Cups to Grams

One US cup of sunflower seeds weighs about 140 grams. That makes it heavier than all-purpose flour, which is 120 grams per cup. Hulled sunflower seeds (kernels) pack fairly densely into a cup. Use the converter below to switch sunflower seeds between cups, grams, ounces, tablespoons and millilitres — or read the full chart underneath.

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Sunflower seeds conversion chart

Sunflower seeds — cups to grams chart
Cups	Grams	Ounces	Tablespoons	Millilitres
⅛ cup	17.5 g	0.617 oz	2	29.57 ml
¼ cup	35 g	1.23 oz	4	59.15 ml
⅓ cup	46.67 g	1.65 oz	5.33	78.86 ml
½ cup	70 g	2.47 oz	8	118.3 ml
⅔ cup	93.33 g	3.29 oz	10.67	157.7 ml
¾ cup	105 g	3.7 oz	12	177.4 ml
1 cup	140 g	4.94 oz	16	236.6 ml
1¼ cups	175 g	6.17 oz	20	295.7 ml
1½ cups	210 g	7.41 oz	24	354.9 ml
2 cups	280 g	9.88 oz	32	473.2 ml
3 cups	420 g	14.82 oz	48	709.8 ml

Grams to cups: sunflower seeds

Sunflower seeds — grams to cups chart
Grams	Cups	Ounces	Tablespoons
10 g	0.071	0.353 oz	1.14
25 g	0.179	0.882 oz	2.86
50 g	0.357	1.76 oz	5.71
75 g	0.536	2.65 oz	8.57
100 g	0.714	3.53 oz	11.43
125 g	0.893	4.41 oz	14.29
150 g	1.07	5.29 oz	17.14
200 g	1.43	7.05 oz	22.86
250 g	1.79	8.82 oz	28.57
300 g	2.14	10.58 oz	34.29
400 g	2.86	14.11 oz	45.71
500 g	3.57	17.64 oz	57.14

How to measure sunflower seeds

Hulled sunflower seeds (kernels) pack fairly densely into a cup.

Because a cup measures volume rather than weight, the most reliable way to measure sunflower seeds is with a digital kitchen scale. If you are working from cups, keep your technique consistent every time so your results are repeatable. For more, see our guide on baking by weight versus volume.

No scale yet? You don't need a fancy one; any digital kitchen scale that reads in 1-gram steps does everything on this site. Well-rated kitchen scales on Amazon →

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Substitutes for sunflower seeds

1:1 pumpkin seeds (pepitas) (Pixicook)
Pepitas are larger with a softer crunch and milder, slightly sweeter flavor. Use unsalted, unsweetened for baking parity.
1:1 chopped nuts (almonds, walnuts, pecans, cashews) for crunch (Foodiosity)
Chop to seed-size for even distribution. Changes allergen profile from seed to tree nut.

See all sunflower seeds substitutes, ratios and sources →

Sunflower seeds conversions: FAQ

Why doesn't a cup of sunflower seeds weigh the same as a cup of water?

A cup measures volume, not weight. Sunflower seeds is less dense than water (140 g versus 237 g per cup), so the same volume has a different weight. Weighing in grams is the most accurate way to measure it.

Common sunflower seeds conversions

Quick-answer pages for the conversions people search for most.

100 g to cups

100 g sunflower seeds ≈ 0.714 cups

200 g to cups

200 g sunflower seeds ≈ 1.43 cups

250 g to cups

250 g sunflower seeds ≈ 1.79 cups

500 g to cups

500 g sunflower seeds ≈ 3.57 cups

¼ cup to grams

¼ cup sunflower seeds ≈ 35 g

½ cup to grams

½ cup sunflower seeds ≈ 70 g

1 cup to grams

1 cup sunflower seeds ≈ 140 g

2 cups to grams

2 cups sunflower seeds ≈ 280 g

Related converters

← All ingredient converters Cups to grams chart Recipe scaler

* Conversion figures are typical average weights for one US customary cup (236.6 ml), based on the King Arthur Baking Ingredient Weight Chart and cross-referenced with the U.S. Department of Agriculture FoodData Central database. Actual weight varies with packing, brand and humidity — see our methodology.