Sunflower seed serving size, cups to grams and 30 g of protein
Here a serving of sunflower seed is counted as 1 oz (28 g), with 162 calories and 5.4 g protein. One cup weighs 4.9 oz (140 g) and one tablespoon 8.8 g. For 30 g of protein you need 5.6 oz (159 g), about 1 1/8 cups, with 907 calories.
Serving sizes of sunflower seed
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 4.9 oz (140 g) | 799 calories | 26.4 g | 34.3 g | 67.8 g |
| 1 oz | 1 oz (28 g) | 162 calories | 5.4 g | 6.9 g | 13.7 g |
| 100 g | 3.5 oz (100 g) | 571 calories | 18.9 g | 24.5 g | 48.4 g |
Cups to grams
USDA weighs 1 cup of sunflower seed at 140 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.9 oz (140 g) | 799 calories |
| 3/4 cup | 3.7 oz (105 g) | 599 calories |
| 2/3 cup | 3.3 oz (93 g) | 533 calories |
| 1/2 cup | 2.5 oz (70 g) | 399 calories |
| 1/3 cup | 1.6 oz (47 g) | 266 calories |
| 1/4 cup | 1.2 oz (35 g) | 200 calories |
| 1 tbsp | 8.8 g | 50 calories |
| 1 tsp | 2.9 g | 17 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3.2 tbsp | 162 calories |
| 100 g (3.5 oz) | 3/4 cup | 571 calories |
| 1 lb (454 g) | 3 1/4 cups | 2588 calories |
What 3.5 oz (100 g) of sunflower seed looks like
3.5 oz (100 g) of sunflower seed is 3.5 oz, or about 3/4 cup. It has 571 calories, 18.9 g protein, 24.5 g carbs and 48.4 g fat.
How much sunflower seed for 30 g of protein
There is 18.9 g of protein in 3.5 oz (100 g) of sunflower seed. 30 g of protein takes 5.6 oz (159 g), about 1 1/8 cups, which comes with 907 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3.7 oz (106 g) | 3/4 cup | 605 calories |
| 30 g | 5.6 oz (159 g) | 1 1/8 cups | 907 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw sunflower seed (kernel): Seeds, sunflower seed, kernel, raw, FDC ID 2515381 (Foundation Foods, published 2023-04-20)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.