Shelled Sunflower Seeds (Kernels): US Cups to Grams (g) & Ounces (oz) Conversion
Convert volumes of shelled sunflower seeds (kernels) measured in US cups to their approximate weight in metric grams (g) and imperial/US ounces (oz).
US Cups (Shelled Sunflower Seeds)
Grams (g) (approx.)
Ounces (oz) (approx. by weight)
1/4 cup
32-36 g
1.13-1.27 oz
1/3 cup
43-48 g
1.52-1.69 oz
1/2 cup
64-72 g
2.26-2.54 oz
2/3 cup
85-96 g
3.00-3.39 oz
3/4 cup
96-108 g
3.39-3.81 oz
1 cup
128-144 g (often ~130-140g)
4.52-5.08 oz
Important Considerations for Shelled Sunflower Seeds:
Shelled sunflower seeds (kernels) are relatively dense. A common average weight is around **130-140 grams per US cup** (approximately 4.5-5 ounces).
This chart assumes shelled sunflower seeds. Sunflower seeds still in their shells will be much lighter by volume and have a significantly lower kernel yield.
For recipes where the quantity of seeds is important, especially for nutritional calculations or in baked goods, measuring by weight with a kitchen scale offers greater accuracy.