Sea Bream
Shrimp
Sea Urchin
Briny and buttery, sea urchin offers a unique melt-in-your-mouth texture. It’s a delicacy enjoyed raw or in dishes like sushi, prized for its savory depth and nutritional punch.
30
1 medium size
(25 grams)
CAL
A
Nutri-Score
Rich in protein, omega-3 fatty acids, and vitamins.
Value per 100 grams & per cup (150g):
110 kcal | 170 kcal
Protein
18.5 grams | 27.5 grams
Fats
5 grams | 7.5 grams
Carbohydrates
3.5 grams | 5.5 grams
Fiber
None
Vitamins & Nutrients
- Vitamin A: Supports healthy vision and immune function.
- Zinc: Boosts immunity and aids wound healing.
- Omega-3 fatty acids: Support heart and brain health.
- Calcium: Helps maintain bone strength and muscle function.
Satiety and Feelings
Though light, sea urchin’s high protein and fat content give it a creamy richness that can leave a lasting impression. Its intense umami flavor satisfies without needing large amounts.
What does 100 g look like?
Roughly 4–5 whole sea urchins or about two-thirds cup of uni (loose, fresh).
What does 2000/2500 calories look like?
About 55 medium sea urchins (5 kg or 11 lbs) or 9 cups of uni.
Daily Value per 100 grams %
Did you know?
Uni is the reproductive organ (gonads) of the sea urchin—one of the ocean’s most luxurious foods.
Sea urchin has been consumed for thousands of years, especially in Japan, Chile, and the Mediterranean.
Only 5–10% of a sea urchin is edible, the rest is spiny shell and inedible matter.
Uni is considered an aphrodisiac in several cultures due to its texture and mineral content.
Overfishing and climate change are threatening sea urchin habitats, leading to sustainability concerns.
Drawback
- Very high in cholesterol—about 88 mg per 25 grams, which may concern those managing heart health.
- Spoils quickly and must be kept chilled; fresh uni is delicate and has a short shelf life.
- Acquired texture and flavor—its briny, custard-like consistency isn’t for everyone.
- Always check for the MSC label.
