Sea Urchin Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sea Urchin contains 142 calories, 7.5g protein, 19g carbs, and 4.2g fat per 2 pieces (44g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — 2 pieces (44g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 142 kcal | 7% |
| Protein | 7.5g | 15% |
| Carbohydrates | 19.0g | 7% |
| Total Fat | 4.2g | 5% |
| Fiber | 0.40g | 1% |
| Sugar | 1.5g | -- |
| Saturated Fat | 1.0g | 5% |
| Cholesterol | 65.0mg | 22% |
| Sodium | 280.0mg | 12% |
| Calcium | 12.0mg | 1% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.50mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.8mcg | 2% |
| Phosphorus | 45.0mg | 4% |
Is Sea Urchin Good for You?
Sea Urchin provides 142 calories per 2 pieces (44g) with 7.5g protein, 19g carbohydrates, and 4.2g fat. It is a source of cholesterol (22% dv), sodium (12% dv), iron (472% dv).
Fresh uni (sea urchin roe) served atop lightly seasoned sushi rice.
Key Health Benefits of Sea Urchin
- Cholesterol (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (472% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g 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 142 calories per 2 pieces (44g).
How much protein is in sea urchin?
Sea Urchin provides 7.5g of protein per 2 pieces (44g).
How many carbs are in sea urchin?
Sea Urchin has 19g of carbohydrates per 2 pieces (44g).
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.