how many grams in a cup of sunflower seeds?

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things people ask

• Does 140 g per cup apply to in-shell sunflower seeds too?
  No. The 140 g figure is shelled kernels, the form sold for baking and snacking. In-shell seeds are mostly air around the kernel, so a cup of in-shell weighs noticeably less and yields only a fraction of that as edible seed once you crack them. Recipes calling for sunflower seeds in batters or breads always mean the shelled kernels.
• How much sunflower seed goes into a typical loaf of seeded multigrain bread?
  Most home loaves call for 1/2 to 1 cup of shelled kernels per batch — that's 70 to 140 g distributed through roughly 500 g of flour. Toasting the seeds first deepens flavor but doesn't change the gram weight. If you're soaking them before mixing (a common step for softer crumb), weigh dry, then soak.
• Can I swap sunflower seeds 1:1 by volume for pumpkin seeds in granola?
  By volume, close — both run roughly 130-140 g per cup shelled. By flavor and texture, they're different: sunflower kernels are smaller and crisp into uniform little nuggets, while pepitas stay greener and chewier. For a school-safe nut-free granola, sunflower seeds are the standard substitute for sliced almonds at the same cup measure.

related conversions

• Sunflower Seeds: tablespoons to grams
• Sunflower Seeds: teaspoons to grams
• Sunflower Seeds guide