Quarter Cup of Sunflower Seeds (shelled) in Grams
1/4 cup of sunflower seeds (shelled) weighs 32g (1.13 oz, 60ml) according to USDA FoodData Central (1 cup sunflower seeds (shelled) = 128g, spooned and leveled method). 1/4 cup = 0.25 of a full cup (240ml). See the full conversion table below for all amounts from 1 tablespoon to 3 cups.
Sunflower Seeds (shelled) Cup-to-Gram Conversion Table
Full range from 1 tablespoon to 3 cups. The highlighted row shows 1/4 cup.
| Amount | Grams |
|---|---|
| 1 tbsp | 8g |
| 2 tbsp | 16g |
| 1/8 cup | 16g |
| 1/4 cupthis page | 32g |
| 1/3 cup | 42.67g |
| 1/2 cup | 64g |
| 2/3 cup | 85.33g |
| 3/4 cup | 96g |
| 1 cup | 128g |
| 1 1/4 cups | 160g |
| 1 1/2 cups | 192g |
| 1 3/4 cups | 224g |
| 2 cups | 256g |
| 2 1/2 cups | 320g |
| 3 cups | 384g |
Source: USDA FoodData Central (FDC ID: 12036). 1 US cup = 240ml. Values use spooned-and-leveled method.
1/4 Cup of Different Ingredients — Weight Comparison
1/4 cup of different ingredients varies widely in weight because each has a different density. This matters when substituting ingredients in recipes.
| Ingredient | 1/4 Cup (g) |
|---|---|
| Sunflower Seeds (shelled)current | 32g |
| Pumpkin Seeds (pepitas) | 32.25g |
| Sesame Seeds | 36g |
| Flaxseed (whole) | 37.25g |
| Chia Seeds | 40g |
| Hemp Seeds (hulled) | 40g |
All values use USDA FoodData Central spooned-and-leveled method. Click any ingredient to see its full conversion table.
Measuring Sunflower Seeds (shelled) Accurately
Why weight matters: 1/4 cup of sunflower seeds (shelled) can weigh anywhere from 27g to 38g depending on how you measure it. The USDA standard is 32g (spooned and leveled). Scooping directly from the container can add 10–20% extra weight, which affects recipe results — especially in baking.
About sunflower seeds (shelled) density: 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 1/4 Cup as a Measurement
1/4 cup = 4 tablespoons = 60ml. This is the smallest cup measure on most measuring cup sets. Often used for mix-ins, garnishes, or add-in ingredients in baked goods.
Quarter cup appears frequently in salad dressings, sauces, and as a garnish portion. In baking, it's commonly used for nuts, chocolate chips, and dried fruit additions.
Frequently Asked Questions
How many grams is 1/4 cup of sunflower seeds (shelled)?
1/4 cup of sunflower seeds (shelled) weighs 32 grams (1.13 oz, 60ml). Based on USDA FoodData Central: 1 cup sunflower seeds (shelled) = 128g, so 1/4 cup = 128 × 0.250 = 32g.
Is 1/4 cup of sunflower seeds (shelled) the same weight every time?
The weight can vary slightly depending on measuring technique. Spooned and leveled gives 32g. Scooped (packed) can be 10–20% heavier. Sifted gives a lighter weight. The USDA standard (spooned and leveled) of 32g is the most reliable baseline for recipes.
How do I accurately measure 1/4 cup of sunflower seeds (shelled)?
For accuracy, use a kitchen scale and weigh 32g of sunflower seeds (shelled). If using measuring cups, spoon the sunflower seeds (shelled) lightly into a 1/4 Cup measuring cup and level off the top with a straight edge. Avoid scooping directly from the container, which compacts the ingredient and adds extra weight.
How does 1/4 cup of sunflower seeds (shelled) compare to other ingredients?
1/4 cup of different ingredients varies significantly: Sunflower Seeds (shelled) = 32g, Pumpkin Seeds (pepitas) = 32.25g, Sesame Seeds = 36g. This is because each ingredient has a different density.