A cup of sunflower seeds is 140 g — the King Arthur Baking figure, measured spooned and levelled. Hulled sunflower seeds, mild and nutty. It is used for bread, granola, salads and snacking. They are the quiet workhorse of the seed world: cheaper than nuts, milder than sesame, and heavy enough at 140 g per cup that a careless scoop can throw a loaf of bread off balance, which is why the weight is worth knowing even for such a humble ingredient. This guide covers the weight of sunflower seeds in every measure you will use — cups, tablespoons and teaspoons — how to measure it correctly, what to use instead when you run out, and how to store it. All weights on this page are approximate; verify with a kitchen scale when the recipe matters.
Sunflower Seeds: weight and measurement table
The table below gives the weight of Sunflower Seeds in every measure you will use, from a teaspoon up to 2 cups, all derived from the King Arthur Baking figure of 140 g per cup, spooned and levelled. Every figure is approximate — spooned and levelled is a technique, not a machine setting — so when the recipe matters, weigh the ingredient on a kitchen scale instead.
| Amount | Weight (approx.) |
|---|---|
| 1 teaspoon | 2.9 g |
| 1 tablespoon | 8.8 g |
| 1/4 cup (4 tbsp) | 35 g |
| 1/3 cup | 46.7 g |
| 1/2 cup (8 tbsp) | 70 g |
| 3/4 cup (12 tbsp) | 105 g |
| 1 cup (16 tbsp) | 140 g |
| 2 cups | 280 g |
| 100 g | 0.71 cups |
There are 3 teaspoons in a tablespoon and 16 tablespoons in a cup, so you can move between any of these measures by multiplying or dividing. If a recipe calls for 100 g and you only have measuring cups, that is about 0.71 cups. Keep the cups to grams converter open while you cook and you will never need to do the arithmetic in your head.
What is Sunflower Seeds?
Hulled sunflower seeds, mild and nutty. Sunflower Seeds is used for bread, granola, salads and snacking. The ingredient is a familiar one in most kitchens, but it is worth knowing what it actually is before you measure it, because the form it comes in decides how it behaves in a recipe. Sunflower Seeds as sold is the form the weight on this page refers to: 140 g per cup, spooned and levelled, from King Arthur Baking. If you buy it in a different form — chopped, ground, toasted, sweetened or unsweetened — the weight per cup changes, sometimes by a lot, so weigh the ingredient in the form the recipe asks for, or weigh it before you change its form. That single habit, weighing before chopping, grinding or toasting, is what keeps the recipe consistent from one bake to the next.
How to measure Sunflower Seeds
Spoon the sunflower seeds lightly into the measuring cup or spoon, then level the top with the back of a knife. Do not scoop the measure straight from the bag or the jar, because scooping packs the ingredient down and adds weight with every spoonful. Do not press it down or shake the measure to settle it, because that packs it too. The spooned and levelled method is a technique, not a machine setting, so two people measuring the same ingredient can still differ by a few grams, which is why the figures on this page are approximate. When the recipe matters, weigh the sunflower seeds on a kitchen scale instead: put the bowl on the scale, press tare, and add the sunflower seeds until the scale reads the weight you need.
How to store Sunflower Seeds
Airtight container, cool and dry, up to 6 months. That storage advice is worth following, because sunflower seeds goes stale faster than most cooks expect, and stale sunflower seeds will spoil a whole batch of baking. Keep it sealed, because air and moisture are what make it go stale, and keep it away from strong smells, because it absorbs odours from the cupboard. Check the ingredient before you use it: smell it, taste a little, and look at it. If it smells sharp, stale or off, or if it has changed colour or texture, replace it rather than risking a recipe on it. A small amount of fresh sunflower seeds is always better than a large amount of stale sunflower seeds, and the cost of replacing it is far less than the cost of a ruined bake.
What to use instead of Sunflower Seeds
If you run out of sunflower seeds, the closest swaps are Chia Seeds at 148 g per cup, Peanuts at 142 g per cup. Swap by weight, not by volume, because the cup weights differ, and a volume swap gives the wrong amount. Each substitute changes the flavour a little, so choose the one that suits the dish: a mild substitute for a delicate bake, and a stronger one where the flavour can carry it. Taste the finished dish before serving, because a substitute that works in a salad may not work in a cake, and the other way round.
Worked examples: Sunflower Seeds in real recipes
1. A seeded wholemeal loaf
A seeded wholemeal loaf uses 12 tablespoons of sunflower seeds, about 105 g, folded into the dough after the first rise, with a few more scattered on top. The seeds add crunch and a mild nutty flavour, and they absorb water as the dough proves, so the recipe adds a splash more water to compensate. Weigh the seeds before they go in, because a cup of seeds that is 15 g heavy makes the loaf noticeably denser, and the topping seeds should be pressed gently into the surface so they do not fall off in the oven.
2. A batch of homemade granola
A big batch of granola for the week uses 16 tablespoons of sunflower seeds, about 140 g, mixed with oats, honey and a little oil before baking. The seeds toast in the oven and give the granola its crunch, and their mild flavour lets the honey and cinnamon come through. Stir the granola halfway through baking so the seeds on the edges do not burn while the middle stays pale, and let it cool completely before storing, or the steam will make it soggy.
3. A sunflower seed and carrot salad
A salad of grated carrot, sunflower seeds and a lemon dressing uses 6 tablespoons of seeds, about 52.5 g, toasted lightly in a dry pan. The seeds add crunch and a nutty note that suits the sweet carrot, and toasting them first makes a real difference: raw seeds taste flat, while toasted ones are warm and aromatic. Toast them until they just start to colour, then cool them before scattering over the salad, or the heat wilts the carrot.
Why the weight of Sunflower Seeds matters
Sunflower seeds matter by weight because they are usually added to bread and granola in fairly large amounts, and their weight affects the dough. In a loaf, a cup of seeds adds 140 g of weight that absorbs moisture as the dough rises, and if the recipe was written for a different amount, the loaf can turn out dense or dry. In granola, the seed content decides the crunch and the cost, because seeds are cheaper than nuts but still not free. The cup measure is also unreliable for seeds: small seeds settle and pack, so a scooped cup can hold 10 to 15 g more than a spooned and levelled one. Weighing the seeds takes seconds and keeps the recipe consistent from one bake to the next.
The King Arthur Baking figure, and how it was measured
The King Arthur Baking figure for sunflower seeds is not disputed: 140 g per cup, spooned and levelled, is the accepted value, and other sources agree within a few grams. Small differences between brands and batches are normal, because natural ingredients vary, but the variation is small enough that the figure on this page is a reliable guide for everyday cooking. The figure on this page, 140 g per cup, was measured spooned and levelled, which is the standard method for this kind of ingredient. If you measure it differently — scooping instead of spooning, packing instead of levelling, or measuring after chopping — the weight changes, and the recipe changes with it. The source matters too: King Arthur Baking is the reference used throughout this site, because its figures are consistent and widely used in baking, and the USDA figures are used where King Arthur does not publish one. When two sources disagree, this site says so, and the figure given is the one judged most reliable for everyday cooking.
Common mistakes with Sunflower Seeds
The most common mistake is adding sunflower seeds to a bread dough without adjusting the water: the seeds absorb moisture as the dough rises, so a loaf with a cup of seeds needs a little extra water or it bakes up dry. The second mistake is using salted seeds in baking, which adds salt the recipe did not ask for and can slow the yeast. Use raw, unsalted seeds for bread and granola. The third mistake is storing seeds in a warm cupboard in an open bag, where they go stale and taste woody within weeks. Finally, do not toast the seeds and then measure them by volume: toasting shrinks them slightly and changes how they pack, so weigh them before toasting.
Frequently asked questions
How many grams is 1 cup of sunflower seeds?
One cup of hulled sunflower seeds weighs about 140 g, spooned and levelled, using the King Arthur Baking figure. That is for raw, unsalted seeds as sold, and toasted seeds weigh very slightly less because they lose a little moisture. The figure is approximate, so verify with a kitchen scale when the recipe matters.
How many tablespoons is 100 grams of sunflower seeds?
100 grams of sunflower seeds is about 11.4 tablespoons, spooned and levelled, because one tablespoon weighs about 8.8 g. Eleven level tablespoons is just under 100 g, so add a small pinch more, or weigh the seeds on a scale for accuracy.
Can I use salted sunflower seeds in bread?
It is better not to. Salted seeds add salt the recipe did not ask for, and extra salt can slow the yeast and change the flavour of the loaf. Use raw, unsalted seeds for baking and granola, and save the salted ones for snacking, where the salt is part of the point.
Do sunflower seeds need to be toasted?
Not always, but toasting improves them a lot. A few minutes in a dry pan or a hot oven brings out their nutty flavour and makes them crunchier. Toast them before they go into a salad or a granola, but add them raw to bread dough, where the baking toasts them anyway.
How should I store sunflower seeds?
Keep them in an airtight container in a cool, dry place for up to 6 months. Their oils go stale in warmth and light, so a sealed jar in a cool cupboard lasts far longer than an open bag. If they smell woody or taste flat, they have gone stale and should be replaced.