Sunflower Seeds (shelled): Grams to Cups
1 cup of sunflower seeds (shelled) = 140 grams
One US cup of sunflower seeds (shelled) weighs 140 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 148 grams. To convert any weight, divide the grams by the figure for your cup.
Shelled sunflower seed kernels weigh 140 g per cup — USDA FoodData Central and King Arthur Baking agree exactly. Seeds still in the shell weigh far less by the cup, because the husks take up most of the space.
Where the 140 g figure comes from
- USDA FoodData Central: 1 cup of “Seeds, sunflower seed kernels, dried” = 140 g (FDC ID 170562)
- King Arthur Baking ingredient weight chart: Sunflower seeds, 1/4 cup = 35 g (about 140 g per cup) (chart)
This site uses 140 g per US cup of sunflower seeds (shelled), spooned and levelled. References checked September 2026.
How many cups is X grams of sunflower seeds (shelled)?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g sunflower seeds (shelled) | ⅛ | ⅛ | 2.86 | 0.88 |
| 50 g sunflower seeds (shelled) | ⅜ | ⅓ | 5.71 | 1.76 |
| 75 g sunflower seeds (shelled) | ½ | ½ | 8.57 | 2.65 |
| 100 g sunflower seeds (shelled) | ¾ | ⅔ | 11.43 | 3.53 |
| 110 g sunflower seeds (shelled) | ¾ | ¾ | 12.57 | 3.88 |
| 120 g sunflower seeds (shelled) | ⅞ | 0.81 | 13.71 | 4.23 |
| 125 g sunflower seeds (shelled) | ⅞ | ⅞ | 14.29 | 4.41 |
| 130 g sunflower seeds (shelled) | ⅞ | ⅞ | 14.86 | 4.59 |
| 140 g sunflower seeds (shelled) | 1 | 0.95 | 16 | 4.94 |
| 150 g sunflower seeds (shelled) | 1⅛ | 1 | 17.14 | 5.29 |
| 170 g sunflower seeds (shelled) | 1¼ | 1⅛ | 19.43 | 6.00 |
| 175 g sunflower seeds (shelled) | 1¼ | 1⅛ | 20 | 6.17 |
| 200 g sunflower seeds (shelled) | 1⅜ | 1⅓ | 22.86 | 7.05 |
| 225 g sunflower seeds (shelled) | 1⅝ | 1½ | 25.71 | 7.94 |
| 240 g sunflower seeds (shelled) | 1¾ | 1⅝ | 27.43 | 8.47 |
| 250 g sunflower seeds (shelled) | 1¾ | 1⅔ | 28.57 | 8.82 |
| 275 g sunflower seeds (shelled) | 2 | 1⅞ | 31.43 | 9.70 |
| 300 g sunflower seeds (shelled) | 2⅛ | 2 | 34.29 | 10.58 |
| 350 g sunflower seeds (shelled) | 2½ | 2⅜ | 40 | 12.35 |
| 400 g sunflower seeds (shelled) | 2⅞ | 2⅔ | 45.71 | 14.11 |
| 450 g sunflower seeds (shelled) | 3¼ | 3.04 | 51.43 | 15.87 |
| 500 g sunflower seeds (shelled) | 3⅝ | 3⅜ | 57.14 | 17.64 |
How to measure sunflower seeds (shelled) accurately
The 140 g figure assumes the spooned-and-levelled method: spoon the sunflower seeds (shelled) into a dry measuring cup and sweep the top flat with a straight edge. Scooping the cup through the bag compacts it and gives a heavier cup.
- 1 US cup of sunflower seeds (shelled) = 140 g
- 1 metric cup (250 ml) of sunflower seeds (shelled) = 148 g
- ¾ cup = 105 g
- ½ cup = 70 g
- ⅓ cup = 47 g
- ¼ cup = 35 g
- 1 tablespoon = 8.8 g
Frequently asked questions
How many cups is 100 grams of sunflower seeds (shelled)?
100 grams of sunflower seeds (shelled) is about ¾ US cups, based on 140 g per cup, or ⅔ metric cups.
How many grams in a cup of sunflower seeds (shelled)?
One US cup of sunflower seeds (shelled) weighs 140 grams. A 250 ml metric cup holds 148 grams.
How many cups is 250 grams of sunflower seeds (shelled)?
250 grams of sunflower seeds (shelled) is about 1¾ US cups, or 1⅔ metric cups.
Does a UK cup of sunflower seeds (shelled) weigh the same as a US cup?
No. A UK, Australian or Canadian metric cup is 250 ml against the US 236.6 ml, so it holds about 5.7% more — 148 g of sunflower seeds (shelled) rather than 140 g.
How many tablespoons is 100 grams of sunflower seeds (shelled)?
100 grams of sunflower seeds (shelled) is about 11.43 tablespoons.