How many cups is 100 grams of sunflower seeds?

100 grams of shelled sunflower seeds is about 0.71 cups, using a density of 140 grams per cup.

How many cups is 200 grams of sunflower seeds?

200 grams of shelled sunflower seeds is about 1.43 cups, 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 convert the same as raw sunflower seed?

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 need slightly more grams to fill.

Sunflower Seeds Grams to Cups

Enter a weight in grams of shelled sunflower seeds to get the equivalent amount in US cups.

Sunflower Seeds Converter

Amount in Grams

Result

1 cup

≈ 1 cup

Quick Reference Table

Grams	Cups

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 given weight takes up more room than denser seeds like flax or chia. This tool converts any gram amount to US cups using a standard density of 140 grams per cup, matching the figure used by the companion cups-to-grams converter, and includes a reference table for common gram amounts so you do not need to run the math yourself.

How it works

Enter the weight in grams of shelled sunflower seeds you want to convert, or click a common amount button.
The cup amount updates instantly based on a fixed density of 140 g per cup.
The result is also shown as a rounded fraction for easier measuring.
Use the reference table for common gram amounts without typing a value.

Use cases

Convert a metric recipe listing sunflower seeds in grams to US cup measurements.
Figure out how many cups a package or bulk-bin gram amount of sunflower seeds fills.
Check a nutrition label gram serving against a measuring cup for meal prep.
Scale a granola, trail mix, or baking recipe from a kitchen scale reading to cups.
Match a supplier gram weight to a cup scoop for portioning at scale.

Frequently Asked Questions

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