Sunflower seeds in grams
140 grams
1 US cup = 236.6 ml
At a glance
| Amount | Weight (g) |
|---|---|
| 1 US teaspoon (4.9 ml) | 2.9 g |
| 1 US tablespoon (14.8 ml) | 8.8 g |
| 1 US cup (236.6 ml) | 140 g |
| 1 metric cup (250 ml) | 148 g |
| 100 milliliters | 59 g |
Other ingredients
Questions
How much does a cup of sunflower seeds weigh?
A US cup (236.6 ml) of shelled sunflower seeds weighs 140 g. A metric cup (250 ml) holds about 148 g.
How many grams in a tablespoon of sunflower seeds?
A US tablespoon (14.8 ml) holds about 8.8 g of shelled sunflower seeds and a teaspoon about 2.9 g.
How many grams is 1/4 cup of sunflower seeds?
A quarter US cup (about 59 ml) of shelled sunflower seeds weighs about 35 g.
Do roasted sunflower seeds weigh the same as raw?
Nearly. Roasting dries them slightly, but the weight per cup stays close to the raw figure given here.
A US cup of shelled sunflower seeds weighs 140 g according to the USDA, a US tablespoon about 8.8 g and 100 ml about 59 g. The USDA weighed hulled kernels, the kind used in bread, granola and salads.
Seeds still in their shells weigh much less per cup, because the hulls take up space and are not eaten. If a recipe lists sunflower seeds as an ingredient, it means shelled kernels.
USDA FoodData Central #170562 (SR Legacy, checked 2026-10-25)