1 cup of sunflower seeds weighs approximately 4.5 ounces (128 grams). This measurement is key for air fryer recipes, ensuring perfect texture and even cooking. Whether you're roasting them for a snack or using them in a dish, knowing the weight helps avoid over or under-seasoning. For more air fryer conversions, check out our air fryer conversion chart.
Precision is crucial when using an air fryer, as uneven quantities can lead to inconsistent results. Sunflower seeds, for example, roast best when spread in a single layer. Too many seeds can cause steaming instead of crisping. Too few might burn quickly. Measuring by weight (ounces) rather than volume (cups) ensures reliability, especially for recipes like air fryer granola or seed mixes.
Air fryers circulate hot air rapidly, so dense ingredients like sunflower seeds need space to crisp evenly. A kitchen scale is handy, but if you only have measuring cups, remember: 1 cup of sunflower seeds = 4.5 oz. For larger batches, multiply accordingly—2 cups would be 9 oz. Always shake the basket mid-cook for even browning.
While 1 cup of sunflower seeds equals 4.5 oz, slight variations exist based on packing density. Lightly packed seeds may weigh closer to 4 oz, while firmly packed can reach 5 oz. For UK cooks, note that 1 UK cup (284 ml) holds slightly more than a US cup (240 ml), but the ounce conversion remains similar. Use our conversion chart for other common ingredients.
For best results, spoon seeds into a measuring cup without pressing down, then level the top. If using a scale, tare the bowl first. Roast at 160°C (320°F) for 5–8 minutes, shaking halfway. Try adding them to air-fried vegetables for extra crunch.
Beyond snacking, sunflower seeds add texture to coatings for chicken or fish. Mix 1 cup (4.5 oz) with breadcrumbs for a nutty crust. They also work well in breakfast recipes like granola bars. Store leftovers in an airtight container—they stay fresh for weeks.
For cleaning your air fryer after oily seeds, use our guide to non-toxic air fryer cleaners. Avoid overheating seeds, as their high oil content can smoke at very high temperatures.
