One gram of sunflower seeds is 0.0071428571 cups, so converting grams of sunflower seeds to cups means multiplying by 0.0071428571. That factor is specific to this ingredient — it comes from its density, not from any relationship between the two units.
Put next to water — 1 g per mL exactly — sunflower seeds measures 0.59175 g per mL. That ratio, 59.17%, is what separates this page from every other ingredient in the same units, and it is measured rather than defined.
A cup of sunflower seeds is 140 g when it is measured the standard way, but how it gets into the cup changes the answer: between about 131.6 g and 156.8 g covers the range from lightly spooned to firmly packed. That 12% spread is larger than most of the adjustments recipes fuss over, and it disappears entirely the moment the ingredient is weighed instead.
Grams are the unit this conversion is really for. A domestic scale resolves to a gram, which is 0.714% of a cup of sunflower seeds, so weighing gets an accuracy no measuring cup can reach. A 500 g pack of it is 3.571 cups, and a 1 kg pack 7.143.
What the number depends on: Hulled kernels, not the striped whole seeds sold as bird food — the whole seed is mostly hull and weighs far less per cup, which is the difference that trips up bulk-bin shopping.
The formula
grams- The amount of sunflower seeds you are converting, in grams
0.00714285714286- Cups per gram for sunflower seeds, from its density of 0.59175 g/mL
cups- The equivalent quantity in cups
How it works, step by step
- Enter the quantity in grams.
- It is multiplied by 0.00714285714286, the cups-per-gram figure for sunflower seeds.
- The result appears in cups, with a second reading in tbsp beneath it.
- Use the measure table if you want a standard recipe quantity rather than a number you type in.
Worked examples
50 g of sunflower seeds in cups
A recipe calling for 50 g of sunflower seeds needs 0.357143 cups on the scale. The arithmetic is 50 × 0.0071428571 = 0.35714286, and halving the recipe halves the weight to 0.178571 cups.
150 g of sunflower seeds in cups
150 g of sunflower seeds weighs out at 1.07143 cups. Divide 1.07143 by 0.0071428571 and you get back to 150 g, which is the quickest check that the factor is the right way up.
500 g of sunflower seeds in cups
500 g of sunflower seeds weighs out at 3.57143 cups. Divide 3.57143 by 0.0071428571 and you get back to 500 g, which is the quickest check that the factor is the right way up.
How to read your score
Frequently asked questions
How many cups are in 1 g of sunflower seeds?
One gram of sunflower seeds is 0.0071428571 cups. Half that quantity is 0.00357143 cups and double it is 0.0142857 cups, so the figure scales straight up and down — there is no offset in this conversion, only the factor.
Why is a cup of sunflower seeds not 236 g like water?
Because weight per cup depends on what is in the cup. Sunflower seeds has a density of 0.59175 g per mL where water has 1.00, so a cup of it weighs 140 g rather than 236.6 g. That is a difference of 96.6 g per cup, and it is the reason a single volume-to-weight factor cannot be applied to every ingredient.
Does how I measure it change the weight?
Yes, and by more than most people expect. Handling changes the weight of a cup of sunflower seeds by roughly 12% — about 8.4 g either side of 140 g — because hulled kernels, not the striped whole seeds sold as bird food — the whole seed is mostly hull and weighs far less per cup, which is the difference that trips up bulk-bin shopping. Weighing removes the question entirely.
Is a fluid ounce of sunflower seeds the same as an ounce?
No. A fluid ounce is a volume — one eighth of a US cup, 29.57 mL — and an ounce is a weight. One fluid ounce of sunflower seeds weighs 0.6173 oz, so the two readings differ by 38.3%. They coincide only for something with the density of water, and then only roughly.
Is this a US cup or a metric cup?
US customary: 236.59 mL, which is the cup every US recipe means. A metric cup is 250 mL, so the same cup of sunflower seeds would weigh 147.94 g instead of 140 g — 7.94 g more, or 5.67%. Australian and some European recipes use the metric cup, and the difference is large enough to matter in baking.
Do I need a scale for this, or will measuring cups do?
A scale, if the result matters. Volume measuring carries a spread of about 12% for sunflower seeds — roughly 16.8 g on a 140 g cup — while a domestic scale is accurate to a gram or two. For anything where the ratio of ingredients drives the outcome, bread and pastry above all, weigh it.
How much does 2 cup of sunflower seeds weigh?
2 cup of sunflower seeds comes to 280 g, or 280 grams. This page runs that calculation in reverse — enter a weight and it returns the volume — and the cups-to-grams page does it in the direction the question is usually asked.
Sunflower seeds in grams and cups
| Grams | Cups | Unrounded |
|---|---|---|
| 5 g | 0.0357143 cup | 0.03571428571 |
| 10 g | 0.0714286 cup | 0.07142857143 |
| 25 g | 0.178571 cup | 0.1785714286 |
| 50 g | 0.357143 cup | 0.3571428571 |
| 100 g | 0.714286 cup | 0.7142857143 |
| 125 g | 0.892857 cup | 0.8928571429 |
| 150 g | 1.07143 cup | 1.071428571 |
| 200 g | 1.42857 cup | 1.428571429 |
| 250 g | 1.78571 cup | 1.785714286 |
| 300 g | 2.14286 cup | 2.142857143 |
| 500 g | 3.57143 cup | 3.571428571 |
| 1000 g | 7.14286 cup | 7.142857143 |
Based on 140 g per cup of sunflower seeds. One gram of sunflower seeds is 0.0071428571 cups.
| Measure | Grams | Ounces | Millilitres |
|---|---|---|---|
| 1 cup | 140 g | 4.94 oz | 236.6 mL |
| 3/4 cup | 105 g | 3.7 oz | 177.4 mL |
| 2/3 cup | 93.33 g | 3.29 oz | 157.7 mL |
| 1/2 cup | 70 g | 2.47 oz | 118.3 mL |
| 1/3 cup | 46.67 g | 1.65 oz | 78.86 mL |
| 1/4 cup | 35 g | 1.23 oz | 59.15 mL |
| 1 tbsp | 8.75 g | 0.309 oz | 14.79 mL |
| 1 tsp | 2.917 g | 0.103 oz | 4.929 mL |
US customary measures: 1 cup = 236.59 mL, 1 tbsp = 14.79 mL, 1 tsp = 4.93 mL.
| Ingredient | Grams per cup | Ounces per cup | Density (g/mL) |
|---|---|---|---|
| Pumpkin seeds | 130 g | 4.586 oz | 0.5495 |
| Frozen peas | 135 g | 4.762 oz | 0.5706 |
| Cashews | 140 g | 4.938 oz | 0.5917 |
| Sunflower seeds (this page) | 140 g | 4.938 oz | 0.5917 |
| Whole almonds | 142 g | 5.009 oz | 0.6002 |
| Sesame seeds | 144 g | 5.079 oz | 0.6087 |
| Raisins | 145 g | 5.115 oz | 0.6129 |
Ordered by weight. The spread across this group is why a single generic cups-to-grams factor cannot work.