Nutrition Facts of Sea Urchin (Uni)

Sea Urchin (Uni)

Nutrition Facts

Nutrient Amount per Serving
Calories 100
Protein 15g
Total Fat 5g
Saturated Fat 1g
Carbohydrates 3g
Fiber 0g
Sugar 0g
Calcium 70mg
Iron 2mg
Sodium 200mg
Serving Size 100g (3.5oz)

Information and Health Benefits

Sea Urchin, commonly known as Uni, is a delicacy in many cuisines. It is a spiky sea creature belonging to the echinoderm family. Uni is highly prized for its rich flavor and unique texture. Here are some key information and health benefits of sea urchin:

High in Protein

Sea urchin is an excellent source of protein, providing 15g per serving. Protein is essential for building and repairing tissues, promoting the growth and development of muscles, and supporting a healthy immune system.

Source of Healthy Fats

While sea urchin contains a moderate amount of fat, most of it is healthy unsaturated fat. These fats are beneficial for heart health, as they can help lower bad cholesterol levels and reduce the risk of cardiovascular diseases.

Rich in Minerals

Sea urchin is a good source of several essential minerals. It is particularly high in calcium, which is essential for maintaining strong bones and teeth. Additionally, sea urchin contains iron, which is important for red blood cell production and oxygen transport throughout the body.

Antioxidant Properties

Sea urchin contains antioxidants such as vitamins C and E, which help protect the body against harmful free radicals. These antioxidants contribute to overall health and may help reduce the risk of chronic diseases.


1. Is sea urchin safe to eat?

Yes, sea urchin is safe to eat when it is properly handled and prepared. However, individuals with seafood allergies should avoid consuming sea urchin to prevent any adverse reactions.

2. How can I incorporate sea urchin into my diet?

Sea urchin is commonly enjoyed as sushi or sashimi in Japanese cuisine. It can also be used in pasta dishes, risottos, or incorporated into sauces and spreads for a unique flavor profile.

3. Can sea urchin be frozen?

Yes, sea urchin can be frozen for later use. It is recommended to remove the edible portion from the shell, clean it thoroughly, and freeze it in an airtight container. However, note that the texture may slightly change upon thawing.

4. Are there any potential allergic reactions to sea urchin?

Sea urchin allergies are rare but can occur in some individuals. Symptoms of an allergic reaction may include itching, swelling, difficulty breathing, or digestive issues. If you experience any adverse reactions after consuming sea urchin, it is best to consult a healthcare professional.

Share your love