How many grams are in a cup of sunflower seeds?

A cup of shelled sunflower seeds weighs about 140 grams, which is roughly 4.94 ounces.

How many grams are in a tablespoon of sunflower seeds?

Since there are 16 tablespoons in a cup, one tablespoon of shelled sunflower seeds weighs about 8.75 grams using the same 140 g/cup density.

Does this figure apply to sunflower seeds still in the shell?

No. This tool is for shelled (hulled) sunflower seed kernels only. Seeds still in the shell take up much more volume per gram of edible kernel, so 140 g/cup does not apply.

Does roasted sunflower seed weigh the same as raw sunflower seed per cup?

Roasting drives off a small amount of moisture, so roasted kernels weigh slightly less per cup than raw kernels, but the difference is small enough that 140 g/cup is a reasonable estimate for either.

Is this a US cup or a metric cup?

This tool uses the US cup (236.6 ml). A metric cup (250 ml) would give a slightly higher gram result.

Sunflower Seeds Cups to Grams

Enter a number of cups of shelled sunflower seeds to get the weight in grams and ounces.

Sunflower Seeds Converter

Amount in Cups

Result

140 g

≈ 4.94 oz

Quick Reference Table

Cups	Grams	Ounces

Values are measured by US cup (236.6 ml) using a density of 140 grams per cup of shelled sunflower seed kernels. Seeds still in the shell weigh less per cup and are not covered by this figure.

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Summary

Shelled sunflower seeds are light and irregularly shaped, so a cup of them weighs less than denser seeds like flax or chia. This tool converts any cup amount, including common fractions like a quarter or a third of a cup, to grams and ounces using a standard density of 140 grams per cup, and includes a reference table so you do not need to run the math yourself.

How it works

Enter the number of cups of shelled sunflower seeds you want to convert, or click a common fraction button.
The gram weight updates instantly based on a fixed density of 140 g per cup.
The ounce equivalent is shown alongside the gram result.
Use the reference table for common cup amounts without typing a value.

Use cases

Scale a granola, trail mix, or baking recipe written in cups to a kitchen scale in grams.
Convert a US recipe to metric for baking or cooking outside the US.
Check how much a serving of sunflower seeds weighs for a nutrition or macro plan.
Portion out sunflower seeds by weight for bulk bread, salad, or snack mix production.
Match a bulk-bin cup scoop to the gram listing on a packaged product.

Frequently Asked Questions

Last updated: 2026-09-09 · Reviewed by Nham Vu