I love sunflower seeds in the shell, but I'm not sure how to measure a serving. The bag says a serving is 1/4 a cup of just seeds. How would you measure a serving in the shell? I don't eat the shell and don't really want to try to crack (with out eating) a serving just to measure it out. Since I enjoy them almost every day (yes I know they are high in sodium) I'd like to make sure I am adding enough calories to my log.