Sea Urchin Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sea Urchin contains 230 calories, 10g protein, 20g carbs, and 11g fat per one piece (45g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (45g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 10.0g | 20% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 11.0g | 14% |
| Fiber | 1.0g | 4% |
| Sugar | 1.5g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 60.0mg | 20% |
| Sodium | 240.0mg | 10% |
| Potassium | 2.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.80mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 2.5mg | 17% |
| Vitamin K | 1.5mcg | 1% |
| Phosphorus | 120.0mg | 10% |
Is Sea Urchin Good for You?
Sea Urchin provides 230 calories per one piece (45g) with 10g protein, 20g carbohydrates, and 11g fat. It is a source of saturated fat (28% dv), cholesterol (20% dv), sodium (10% dv).
Fresh sea urchin roe served atop buttered toasted bread, commonly served as a luxurious appetizer
Key Health Benefits of Sea Urchin
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10g 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 230 calories per one piece (45g).
How much protein is in sea urchin?
Sea Urchin provides 10g of protein per one piece (45g).
How many carbs are in sea urchin?
Sea Urchin has 20g of carbohydrates per one piece (45g).
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.