Sea Urchin Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sea Urchin contains 220 calories, 12g protein, 20g carbs, and 10g fat per 2 pieces (80g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 pieces (80g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 12.0g | 24% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.0g | 4% |
| Sugar | 1.5g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 120.0mg | 40% |
| Sodium | 380.0mg | 17% |
| Potassium | 2.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 2.5mg | 1% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 50.0mcg | 12% |
| Vitamin E | 2.5mg | 17% |
| Vitamin K | 3.5mcg | 3% |
| Phosphorus | 80.0mg | 6% |
Is Sea Urchin Good for You?
Sea Urchin provides 220 calories per 2 pieces (80g) with 12g protein, 20g carbohydrates, and 10g fat. It is a source of saturated fat (15% dv), cholesterol (40% dv), sodium (17% dv).
Toasted bread topped with fresh sea urchin (uni) roe, often with butter, lemon, and sometimes egg yolk; a luxurious appetizer
Key Health Benefits of Sea Urchin
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (40% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Sea Urchin Nutrition with Gram
Use Gram to log sea urchin and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in sea urchin?
Sea Urchin contains 220 calories per 2 pieces (80g).
How much protein is in sea urchin?
Sea Urchin provides 12g of protein per 2 pieces (80g).
How many carbs are in sea urchin?
Sea Urchin has 20g of carbohydrates per 2 pieces (80g).
Is sea urchin good for tracking nutrition?
Yes. Sea Urchin can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sea urchin in a meal plan?
Use Sea Urchin as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track sea urchin and thousands of other foods with the Gram app.