Millilitres of sunflower seeds to grams runs on one number, 0.5917454 grams per millilitre. It is a measured property of this ingredient rather than a defined conversion, which is why a generic volume-to-weight tool cannot give you it.
The density behind that figure is 0.59175 g per mL, against 1.00 for water. A cup of water weighs 236.6 g and a cup of sunflower seeds weighs 140 g, so this ingredient is 59.17% as heavy as the same volume of water — the single fact the whole page rests on.
Sunflower seeds has a density of 0.59175 g per mL, so 100 mL of it weighs 59.17 g and 250 mL weighs 147.9 g. That single figure is what every other number on this page is built from — water is 1.00 g per mL, so this ingredient is 59.17% as heavy as the same volume of water.
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
millilitres- The amount of sunflower seeds you are converting, in millilitres
0.591745397282- Grams per millilitre for sunflower seeds, from its density of 0.59175 g/mL
grams- The equivalent quantity in grams
How it works, step by step
- Enter the quantity in millilitres.
- It is multiplied by 0.591745397282, the grams-per-millilitre figure for sunflower seeds.
- The result appears in grams, with a second reading in oz beneath it.
- Use the measure table if you want a standard recipe quantity rather than a number you type in.
Worked examples
15 mL of sunflower seeds in grams
A recipe calling for 15 mL of sunflower seeds needs 8.87618 grams on the scale. The arithmetic is 15 × 0.5917454 = 8.876181, and halving the recipe halves the weight to 4.43809 grams.
100 mL of sunflower seeds in grams
Take 100 mL of sunflower seeds: 100 × 0.5917454 gives 59.1745 grams. Doubling the batch takes it to 118.349 grams, because the relationship is a straight proportion once the density is known.
250 mL of sunflower seeds in grams
A recipe calling for 250 mL of sunflower seeds needs 147.936 grams on the scale. The arithmetic is 250 × 0.5917454 = 147.93635, and halving the recipe halves the weight to 73.9682 grams.
How to read your score
Frequently asked questions
How many grams are in 1 mL of sunflower seeds?
One millilitre of sunflower seeds is 0.5917454 grams. Half that quantity is 0.295873 grams and double it is 1.18349 grams, 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?
At this size the spoon wins. One millilitre of sunflower seeds is 0.5917 g, and a scale reading to the nearest gram is working at 169% resolution on that — a measuring spoon is the more accurate instrument below about 5 g, which is why spice quantities are still written in spoons.
How many millilitres of sunflower seeds is 500 g?
500 g of sunflower seeds is 844.96 millilitres — 1.68992 millilitres to one gram, so 500 × 1.68992 = 844.96. Going that way is a division by 0.591745, or a multiplication by 1.68992 if you prefer.
Sunflower seeds in millilitres and grams
| Millilitres | Grams | Unrounded |
|---|---|---|
| 5 mL | 2.95873 g | 2.958726986 |
| 10 mL | 5.91745 g | 5.917453973 |
| 15 mL | 8.87618 g | 8.876180959 |
| 30 mL | 17.7524 g | 17.75236192 |
| 50 mL | 29.5873 g | 29.58726986 |
| 100 mL | 59.1745 g | 59.17453973 |
| 125 mL | 73.9682 g | 73.96817466 |
| 150 mL | 88.7618 g | 88.76180959 |
| 200 mL | 118.349 g | 118.3490795 |
| 250 mL | 147.936 g | 147.9363493 |
| 500 mL | 295.873 g | 295.8726986 |
Based on 140 g per cup of sunflower seeds. One millilitre of sunflower seeds is 0.5917454 grams.
| 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.