Convert Cups to Grams: Sunflower Seeds (shelled)
Convert cups of sunflower seeds (shelled) to grams with this complete reference table. 1 cup of sunflower seeds (shelled) = 128g (USDA FoodData Central, spooned-and-leveled method). Use the table below for fractions from 1/8 cup up to 4 cups. For precision baking, weight measurements in grams are always more reliable than volume measurements in cups, because sunflower seeds (shelled) density can vary by measuring technique.
Sunflower Seeds (shelled) Cups to Grams Table
| Cups | Grams |
|---|---|
| 1/8 cup | 16g |
| 1/4 cup | 32g |
| 1/3 cup | 42.7g |
| 1/2 cup | 64g |
| 2/3 cup | 85.3g |
| 3/4 cup | 96g |
| 1 cup | 128g |
| 1 1/4 cups | 160g |
| 1 1/2 cups | 192g |
| 2 cups | 256g |
| 3 cups | 384g |
| 4 cups | 512g |
Based on USDA FoodData Central data (1 US cup = 240ml = 16 tablespoons = 48 teaspoons). Note: Shelled sunflower seeds: 1 cup = 128g. Dry roasted or raw weigh essentially the same. High in vitamin E and selenium. Used in granola, salads, and trail mix. Can substitute for chopped nuts in most recipes. USDA FDC 12036.
About Sunflower Seeds (shelled) Density
The density of sunflower seeds (shelled) determines how much it weighs per unit of volume. At 0.533g/ml, 1 US cup (240ml) of sunflower seeds (shelled) weighs 128g under USDA standard conditions.
Volume measurements can vary by ±10–20% depending on technique (sifted vs. spooned vs. scooped). For consistent baking results, use a kitchen scale with gram measurements whenever possible. The USDA standard (spooned-and-leveled) is the reference point for all values on this page.
Frequently Asked Questions
How many grams is 1 cup of sunflower seeds (shelled)?
1 cup of sunflower seeds (shelled) weighs 128 grams (USDA FoodData Central, spooned-and-leveled method, 1 US cup = 240ml).
How many grams is 1/2 cup of sunflower seeds (shelled)?
1/2 cup of sunflower seeds (shelled) weighs 64 grams.
How many grams is 1/4 cup of sunflower seeds (shelled)?
1/4 cup of sunflower seeds (shelled) weighs 32 grams.
Does measuring technique affect the weight of sunflower seeds (shelled)?
Yes. Sifted sunflower seeds (shelled) can weigh up to 20% less than packed or scooped. The USDA standard (spooned-and-leveled) of 128g/cup is the most reliable baseline.