Carri Kitchens

Written by Carri Kitchens

Modified & Updated: 06 Mar 2024

Sherman Smith

Reviewed by Sherman Smith


Sea urchins, also known as “uni” in Japanese cuisine, are intriguing creatures that have gained popularity not only for their unique appearance but also for their extraordinary nutritional properties. These spiky creatures, found primarily in oceans around the world, are a rich source of essential nutrients, making them a valuable addition to any diet.

In this article, we will explore 19 sea urchin nutrition facts that highlight the impressive health benefits these marine delicacies offer. From vitamins and minerals to omega-3 fatty acids, sea urchins provide a plethora of nutrients that can support overall well-being and contribute to a balanced diet.

So, whether you are a seafood enthusiast looking to expand your culinary horizons or simply curious about what sea urchins have to offer, join us as we dive deep into the world of sea urchin nutrition!

Key Takeaways:

  • Sea urchins are a powerhouse of nutrients, including protein, omega-3 fatty acids, and vitamins, supporting heart, brain, and bone health. They are low in fat and calories, making them a nutritious choice for overall well-being.
  • Incorporating sea urchins into your diet can benefit your immune system, digestive health, and even potentially aid in cancer prevention. Plus, they are a versatile ingredient in various delicious dishes worldwide.
Table of Contents

High in Protein

Sea urchins are a great source of protein, with approximately 3.6 grams per 100 grams of serving. Protein is essential for building and repairing tissues in the body.

Rich in Omega-3 Fatty Acids

Sea urchins are packed with omega-3 fatty acids, which are known to promote heart health, reduce inflammation, and support brain function.

Excellent Source of Vitamin B12

Vitamin B12 is crucial for maintaining a healthy nervous system, producing DNA, and preventing anemia. Sea urchins provide a significant amount of this essential vitamin.

Low in Fat

Sea urchins are relatively low in fat, making them a nutritious option for those watching their fat intake.

Rich in Minerals

Sea urchins are loaded with essential minerals such as calcium, magnesium, and potassium, which are important for maintaining healthy bones, muscles, and overall body function.

Good Source of Iron

Iron is essential for carrying oxygen throughout the body. Sea urchins contain a decent amount of iron, which helps prevent iron deficiency anemia.

Low in Calories

Incorporating sea urchins into your diet can be beneficial for weight management, as they are low in calories.

High in Vitamin C

Sea urchins are a surprising source of vitamin C, a powerful antioxidant that supports the immune system and promotes healthy skin.

Contains Zinc

Zinc is essential for immune function, wound healing, and DNA synthesis. Sea urchins provide a good amount of this important mineral.

Boosts Brain Health

The omega-3 fatty acids found in sea urchins can benefit brain health by supporting cognitive function and reducing the risk of mental decline.

Supports Eye Health

The presence of antioxidants and omega-3 fatty acids in sea urchins can contribute to maintaining good eye health and preventing age-related macular degeneration.

Enhances Bone Health

Sea urchins are rich in calcium, magnesium, and other minerals that are vital for maintaining strong and healthy bones.

Contains Antioxidants

Sea urchins contain antioxidants, such as astaxanthin, which help protect the body’s cells from damage caused by free radicals.

Supports Heart Health

The omega-3 fatty acids and low levels of cholesterol in sea urchins contribute to heart health by reducing inflammation and maintaining healthy blood pressure levels.

Supports Thyroid Function

Sea urchins contain iodine, which is necessary for the proper functioning of the thyroid gland and the production of thyroid hormones.

Boosts Immune System

Sea urchins are rich in antioxidants and vitamins that help strengthen the immune system and protect against illnesses.

Promotes Digestive Health

The fiber content in sea urchins promotes a healthy digestive system by preventing constipation and supporting regular bowel movements.

May Aid in Cancer Prevention

Some studies suggest that the bioactive compounds found in sea urchins may have anticancer properties, although further research is needed.

Versatile Culinary Ingredient

Sea urchins are prized delicacies in many cuisines around the world. They can be used in various dishes such as sushi, pasta, and soups, adding a unique flavor and texture.


Sea urchins are not only a delicious delicacy but also a nutritious addition to your diet. With their high protein content, rich in vitamins and minerals, they provide numerous health benefits. From boosting immune function to promoting healthy skin and aiding in digestion, sea urchins are a powerhouse of nutrients.

However, it is important to consume sea urchins in moderation, as they are also high in cholesterol. It is advisable to consult with a healthcare professional if you have any underlying health conditions or concerns.

Incorporating sea urchins into your diet can be a great way to diversify your seafood choices and reap the benefits of their nutritional value. So, why not give them a try and enjoy their unique flavor and texture while nourishing your body?


Q: Are sea urchins safe to eat?

A: Yes, sea urchins are safe to eat. However, it is important to ensure that they are properly prepared and sourced from reputable suppliers to minimize the risk of foodborne illnesses.

Q: Can sea urchins be eaten raw?

A: Yes, sea urchins can be eaten raw. In fact, many people enjoy their delicate flavor by consuming them fresh or in sushi dishes. Make sure to source them from trusted sources and handle them with care to ensure food safety.

Q: Are sea urchins high in cholesterol?

A: Yes, sea urchins are high in cholesterol. While they offer various health benefits, it is recommended to consume them in moderation, especially if you have underlying health conditions such as high cholesterol or heart disease.

Q: Can sea urchins be frozen?

A: Yes, sea urchins can be frozen. If you plan to freeze them, it is best to remove the edible parts, such as the roe, from the shell and store them in airtight containers or freezer bags. Frozen sea urchins have a longer shelf life and can be used in various recipes.

Q: How do sea urchins benefit our health?

A: Sea urchins are rich in protein, omega-3 fatty acids, vitamins (such as vitamin D and E), and minerals (such as calcium, magnesium, and zinc). These nutrients contribute to various health benefits, including supporting immune function, promoting healthy skin, aiding in digestion, and improving brain health.

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