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Shelled Sunflower Seeds — Grams ↔ Cups Converter

1 US Customary cup (236.6 mL) of shelled sunflower seeds weighs 140 grams (4.94 ounces or 8.8g per tablespoon) when measured dip and sweep; 1 Metric cup (250 mL) weighs 147.9g and 100g equals ⅔ cup + 2 ¼ tsp for accurate kitchen baking.

Batch
Measuring density
Standard: Dip and sweep140g / cup
Converted Measure
100 g Shelled Sunflower Seeds (Dip and sweep) =
⅔ US Cup + 2 ¼ tsp
Physical scoop breakdown0.71 cups
1/3 cup
1/3 cup
2 ¼ tsp
Edit either side to reverseSunflower Seeds chart →
Grams
100 g
Ounces
3.53 oz
US Cups
⅔ cup + 2 ¼ tsp
Metric (250mL)
0.68 c
Tablespoons
11.43 tbsp
Milliliters
169 mL

Kitchen note: 1 US Customary Cup (236.6 mL) of shelled sunflower seeds (dip and sweep) weighs 140g, while 1 International Metric Cup (250 mL) weighs 148g.

Sunflower Seeds: Cups & Spoons to Grams

Based on 140g per 236.6 mL US cup (Dip and sweep).

Shelled Sunflower Seeds cups, tablespoons, and teaspoons to grams and ounces conversion chart (140g per US cup)
Volume Grams Ounces
1 Teaspoon (tsp) 2.9 g 0.1 oz
1 Tablespoon (tbsp) 8.8 g 0.31 oz
⅛ US Cup (2 tbsp) 17.5 g 0.62 oz
¼ US Cup (4 tbsp) 35 g 1.23 oz
⅓ US Cup 46.7 g 1.65 oz
½ US Cup (8 tbsp) 70 g 2.47 oz
⅔ US Cup 93.3 g 3.29 oz
¾ US Cup (12 tbsp) 105 g 3.7 oz
1 US Cup (236.6 mL) 140 g 4.94 oz
1 Metric Cup (250 mL) 147.9 g 5.22 oz
1 ½ US Cups 210 g 7.41 oz
2 US Cups 280 g 9.88 oz
3 US Cups 420 g 14.82 oz
4 US Cups (1 Quart) 560 g 19.75 oz

Sunflower Seeds: Grams to US Cups

Nearest practical baker cup & spoon breakdown.

Shelled Sunflower Seeds grams to US cups and kitchen spoon fractions conversion chart
Weight Kitchen Measure Decimal
10 g 1 tbsp + ½ tsp 0.07 c
25 g 2 tbsp + 2 ½ tsp 0.18 c
50 g ⅓ cup + 1 ¼ tsp 0.36 c
75 g ½ cup + 1 ¾ tsp 0.54 c
100 g ⅔ cup + 2 ¼ tsp 0.71 c
125 g ¾ cup + 2 tbsp + ¾ tsp 0.89 c
150 g 1 cup + 1 tbsp + ½ tsp 1.07 c
200 g 1 ⅓ cups + 1 tbsp + 1 ½ tsp 1.43 c
250 g 1 ¾ cups + 1 ¾ tsp 1.79 c
300 g 2 cups + 2 tbsp + ¾ tsp 2.14 c
400 g 2 ¾ cups + 1 tbsp + 2 ¼ tsp 2.86 c
500 g 3 ½ cups + 1 tbsp + ½ tsp 3.57 c
750 g 5 ⅓ cups + 1 ¼ tsp 5.36 c
1000 g 7 cups + 2 tbsp + ¾ tsp 7.14 c

How to Measure Shelled Sunflower Seeds Accurately

Scoop raw or roasted shelled kernels into the cup and level flat with a knife. The small, firm seeds settle readily, yielding 140 grams per US cup.

Data reference: USDA FoodData Central FDC ID 170562; National Sunflower Association

Common Culinary Uses

  • Multigrain artisan bread
  • Sunflower seed butter (sunbutter)
  • Granola bars
  • Salad toppings

Weight-Aware Substitutions

  • Shelled pumpkin seeds (pepitas) at 1:1 weight (130-140g).
  • Chopped roasted peanuts at 1:1 weight.

Shelled Sunflower Seeds Measuring FAQs

Why do baked goods with sunflower seeds sometimes turn green? ▾

Sunflower seeds contain chlorogenic acid; when exposed to baking soda or an alkaline batter environment, it oxidizes to form harmless green chlorophyll pigments.

How do I make nut-free sunflower seed butter? ▾

Roast 280 grams (2 cups) of sunflower kernels, then process in a high-powered food processor for 8 to 10 minutes until smooth and spreadable.