Sea Urchin Nutrition Facts

Calories, fat, protein, and carbohydrate values for Sea Urchin.


There are 41 calories in Sea Urchin.


Nutrition Facts
Sea Urchin
Serving Size:


medium (25 grams)

Amount Per Serving
Calories from Fat 10
Calories 41

% Daily Value*

Total Fat 1.2 grams

Saturated Fat 0.3 grams

Polyunsaturated Fat 0.5 grams
Monounsaturated Fat 0.2 grams

Cholesterol 25 milligrams

Sodium 53 milligrams

Potassium 76 milligrams

Total Carbohydrates 2.5 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 4.7 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Meat / Poultry / Seafood > Seafood & Fish (Shelf-Stable)

How long would it take to burn off 40 KCal?
Walking (3mph) 11 minutes
Running (6mph) 4 minutes
Bicycling (10mph) 6 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

With their spiky appearance and enigmatic nature, sea urchins are fascinating creatures that inhabit the depths of the ocean. But beyond their fascinating appearance, sea urchins also offer a culinary delight that has captured the taste buds of seafood enthusiasts around the world. In this expert article, we will explore the characteristics, benefits, and drawbacks of eating sea urchins, shedding light on their nutritional value and culinary applications.

Characteristics of sea urchin

Sea urchins, which belong to the class Echinoidea of marine invertebrates, have a spherical body covered with spines. They have a radial arrangement of organs and distinctive bands of pores running from mouth to anus over their internal skeleton, known as the test. While there are approximately 950 species of sea urchins, the most sought after parts for consumption are the gonads, which are the reproductive organs. These gonads, often referred to as roe or uni, are the only edible parts of the sea urchin.

Benefits of eating sea urchin

1. Nutritional Value: Sea urchins are a rich source of essential nutrients. They are low in calories and high in protein, providing approximately 4.7 grams of protein per serving. They also provide a variety of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.

  1. Omega-3 fatty acids: Sea urchin contains omega-3 fatty acids, which are known for their many health benefits. These fatty acids have been linked to a reduced risk of cardiovascular events such as stroke, arrhythmia, and heart attack.
  2. Umami Flavor: Sea urchins have a unique umami flavor characterized by a delicate balance of sweetness and saltiness. Their flavor profile is often described as reminiscent of the ocean in which they live and the seaweed on which they feed. This distinctive flavor makes sea urchin a prized ingredient in a variety of culinary preparations.
  3. Culinary versatility: Sea urchins can be found in a wide range of culinary traditions. While they are commonly eaten raw as sushi in Japanese cuisine, they are also used in Mediterranean cuisine to enhance the flavor of sauces, pasta and bread. In addition, modern chefs have embraced sea urchin as an ingredient for creating innovative dishes, including foams and mousses.

Disadvantages and Considerations

1. Sensitive harvesting and preparation: Harvesting sea urchins can be challenging due to their spiny exterior and the delicate nature of their edible parts. Extracting the gonads requires precision and expertise to ensure their quality and integrity.

  1. Allergies and sensitivities: As with any seafood, some people may have allergies or sensitivities to sea urchin. It is important to exercise caution and consult a health care professional if you have a history of seafood allergies before consuming sea urchin.
  2. Environmental impact: The harvesting of sea urchins, if not done sustainably, can have a negative impact on marine ecosystems. It is important to support responsible fishing practices and ensure the conservation of these unique creatures and their habitats.

Sea urchins offer a culinary experience like no other, with their delicate texture, umami flavor, and nutritional benefits. Rich in protein, omega-3 fatty acids, and several vitamins and minerals, sea urchins can be enjoyed in a variety of ways in different cuisines. However, the delicate harvesting process, potential allergies, and environmental concerns should also be taken into consideration. By understanding the characteristics, benefits and drawbacks of sea urchins, we can truly enjoy this unique delicacy while promoting sustainability and environmental stewardship in our culinary choices.

Questions and Answers

What does sea urchin taste like?

Sea urchins have a unique flavor profile that can be described as a delicate balance of sweetness and saltiness. They often taste like the ocean they come from and the seaweed they feed on. The umami-salty sweetness of sea urchin is highly prized by seafood lovers.

Can you eat a whole sea urchin?

No, the edible part of the sea urchin is the gonads, also known as roe or uni. These are the reproductive organs of the sea urchin. The rest of the sea urchin, including the spiny exterior and internal organs, is not usually eaten.

Are there any health benefits to eating sea urchins?

Yes, sea urchins provide several health benefits. They are a good source of protein and provide essential vitamins and minerals such as vitamin A, vitamin C, calcium and iron. Sea urchins also contain omega-3 fatty acids, which have been linked to a reduced risk of cardiovascular events.

Are there any risks or allergies associated with eating sea urchin?

Some people may have allergies or sensitivities to seafood, including sea urchin. If you have a history of seafood allergies, it is important to exercise caution and consult a health care professional before consuming sea urchins. In addition, responsible sourcing and sustainable fishing practices should be considered to minimize environmental impact.

How is sea urchin typically served?

Sea urchins are commonly eaten raw as sushi in Japanese cuisine. However, they have many other culinary uses. In Mediterranean cuisine, sea urchins are used to enhance the flavor of sauces, pasta, and bread. Modern chefs have even incorporated sea urchins into innovative dishes such as foams and mousses, showcasing their unique taste and texture.