Nuts & Seeds
1 cup = 140 gSunflower Seeds (Hulled)
One level US cup of sunflower seeds weighs 140 g (4.9 oz). A tablespoon is 8.8 g. Per 100 g: 584 calories and 20.8 g protein.
140 gGrams
4.9 ozOunces
818Calories
29.1 gProtein
28 gCarbs
72.1 gFat
12 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 2.9 g | 0.1 oz | 16.9 | 0.6 g | 0.58 g | 1.5 g |
| 1 tablespoon | 8.8 g | 0.31 oz | 51.4 | 1.8 g | 1.8 g | 4.5 g |
| ¼ cup | 35 g | 1.2 oz | 204 | 7.3 g | 7 g | 18 g |
| ⅓ cup | 46.7 g | 1.6 oz | 273 | 9.7 g | 9.3 g | 24 g |
| ½ cup | 70 g | 2.5 oz | 409 | 14.6 g | 14 g | 36.1 g |
| 1 cup | 140 g | 4.9 oz | 818 | 29.1 g | 28 g | 72.1 g |
| 2 cups | 280 g | 9.9 oz | 1,635 | 58.2 g | 56 g | 144 g |
Nutrition
584Calories per 100 g
818Calories per cup
9 mgSodium per 100 g
Bars show grams per 100 g. Calories come 13% from protein, 13% from carbs and 74% from fat.
Sunflower Seeds gets most of its calories from fat: about 13% from protein, 13% from carbs and 74% from fat. One cup (140 g) has 818 calories, 29.1 g protein and 12 g fiber.
How to measure
For whole nuts and seeds, fill the cup and shake to settle. For nut butters, press into the cup with a spatula to remove air pockets, then level.
Tips from the kitchen
- Nuts are calorie-dense: one extra tablespoon adds about 90 calories.
- Stir nut butters well before measuring; the oil separates.
- Toast nuts in a dry pan for 3 to 4 minutes to deepen the flavor.
Common questions
How many grams is 1 cup of sunflower seeds?
One level US cup of sunflower seeds weighs about 140 g (4.9 oz).
How many grams is 1 tablespoon of sunflower seeds?
One level tablespoon weighs about 8.8 g, and one teaspoon about 2.9 g.
How much protein is in 100 g of sunflower seeds?
100 g has 20.8 g protein, 20 g carbs, 51.5 g fat and 584 calories.