One-Third Cup of Sunflower Seeds (shelled) in Grams
1/3 cup of sunflower seeds (shelled) weighs 42.67g (1.51 oz, 80ml) according to USDA FoodData Central (1 cup sunflower seeds (shelled) = 128g, spooned and leveled method). 1/3 cup = 0.3333 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 1/3 cup.
| Amount | Grams |
|---|---|
| 1 tbsp | 8g |
| 2 tbsp | 16g |
| 1/8 cup | 16g |
| 1/4 cup | 32g |
| 1/3 cupthis page | 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.
1/3 Cup of Different Ingredients — Weight Comparison
1/3 cup of different ingredients varies widely in weight because each has a different density. This matters when substituting ingredients in recipes.
| Ingredient | 1/3 Cup (g) |
|---|---|
| Sunflower Seeds (shelled)current | 42.67g |
| Pumpkin Seeds (pepitas) | 43g |
| Sesame Seeds | 48g |
| Flaxseed (whole) | 49.67g |
| Chia Seeds | 53.33g |
| Hemp Seeds (hulled) | 53.33g |
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: 1/3 cup of sunflower seeds (shelled) can weigh anywhere from 36g to 51g depending on how you measure it. The USDA standard is 42.67g (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 1/3 Cup as a Measurement
1/3 cup = 5 tablespoons + 1 teaspoon = 80ml. This unusual fraction appears in recipes that scale for 2 servings from a 3-serving base. It cannot be made from combining standard 1/4 and 1/8 cup measures without error.
One-third cup is common in yogurt parfait recipes, small-batch granola bars, and single-layer cake recipes scaled for 2 servings. It is exactly 80ml in metric volume.
Frequently Asked Questions
How many grams is 1/3 cup of sunflower seeds (shelled)?
1/3 cup of sunflower seeds (shelled) weighs 42.67 grams (1.51 oz, 80ml). Based on USDA FoodData Central: 1 cup sunflower seeds (shelled) = 128g, so 1/3 cup = 128 × 0.333 = 42.67g.
Is 1/3 cup of sunflower seeds (shelled) the same weight every time?
The weight can vary slightly depending on measuring technique. Spooned and leveled gives 42.67g. Scooped (packed) can be 10–20% heavier. Sifted gives a lighter weight. The USDA standard (spooned and leveled) of 42.67g is the most reliable baseline for recipes.
How do I accurately measure 1/3 cup of sunflower seeds (shelled)?
For accuracy, use a kitchen scale and weigh 42.67g of sunflower seeds (shelled). If using measuring cups, spoon the sunflower seeds (shelled) lightly into a 1/3 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 1/3 cup of sunflower seeds (shelled) compare to other ingredients?
1/3 cup of different ingredients varies significantly: Sunflower Seeds (shelled) = 42.67g, Pumpkin Seeds (pepitas) = 43g, Sesame Seeds = 48g. This is because each ingredient has a different density.