Walnuts vs Sunflower Seeds
A side-by-side guide to substituting Sunflower Seeds for Walnuts (or vice versa).
Use 1.2 cup of Sunflower Seeds for every 1 cup of Walnuts.
Side-by-side
Sunflower Seeds
Conversion: Use 1.2× as much (1.2 cup per 1 cup)
Tags: commonvegandairy-freegluten-free
Notes: Sunflower seeds provide similar crunch and nutty flavor, though slightly milder and less dense. Use 1.2 cups seeds per 1 cup walnuts by weight to match density.
Read the full guide: Sunflower Seeds
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Open calculator →When to use Sunflower Seeds instead of Walnuts
Sunflower seeds provide similar crunch and nutty flavor, though slightly milder and less dense. Use 1.2 cups seeds per 1 cup walnuts by weight to match density. The conversion is use 1.2× as much (1.2 cup per 1 cup).
Common questions
Yes — Sunflower seeds provide similar crunch and nutty flavor, though slightly milder and less dense. Use 1.2 cups seeds per 1 cup walnuts by weight to match density. Ratio: Use 1.2× as much (1.2 cup per 1 cup).
Use 1.2× as much (1.2 cup per 1 cup). For other quantities, use the SubSwap calculator.
They are similar in most uses, but Sunflower seeds provide similar crunch and nutty flavor, though slightly milder and less dense..
Sunflower Seeds is one of the options SubSwap lists for Walnuts. The 'best' choice depends on your recipe — see the full list of Walnuts substitutes.
Looking for more Walnuts substitutes beyond Sunflower Seeds?
See all Walnuts swaps →