What is Sea Urchin High in? Unpacking the Nutritional Profile

November 29, 2025 •

3 min read

With a rich, creamy texture and a distinctive briny flavor, sea urchin, or 'uni', has become a sought-after delicacy in global cuisine. Beyond its exquisite taste, many are surprised to learn that this seafood is exceptionally nutrient-dense, packed with key components that contribute significantly to a healthy diet.

Quick Summary

Sea urchin is a powerhouse of nutrients, providing abundant omega-3 fatty acids, high-quality protein, essential vitamins (like A, C, E, and B complex), and important minerals, including zinc and iodine. Its rich composition supports heart health, brain function, and immune system strength.

Key Points

Rich in Omega-3s: Uni is a great source of omega-3 fatty acids, specifically EPA and DHA, which support heart and brain health and reduce inflammation.
Excellent Source of Protein: Sea urchin provides high-quality, complete protein, essential for muscle building, tissue repair, and metabolism.
Abundant in Vitamins: It contains significant amounts of vitamins A, C, and E, which function as powerful antioxidants and support immunity and skin health.
Packed with Essential Minerals: Uni is high in vital minerals like zinc, which boosts the immune system, and iodine, which supports thyroid function.
Low in Saturated Fat: Despite its creamy and rich texture, sea urchin is low in saturated fat, making it a healthier alternative to other fatty foods.

A Treasure Trove of Omega-3 Fatty Acids

Perhaps one of the most significant nutritional highlights of sea urchin is its impressive omega-3 fatty acid content. These polyunsaturated fats are vital for human health, supporting a variety of bodily functions. Specifically, uni provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the same healthy fats found in fatty fish like salmon, and they contribute to reducing inflammation, lowering blood pressure, and improving overall cardiovascular health. The richness in omega-3s makes sea urchin an excellent choice for those looking to boost their intake of these beneficial fats.

The Importance of Omega-3s for the Body

Omega-3s play a crucial role in maintaining cognitive function and supporting brain health. They are essential for proper nervous system development and function, making them especially important for infants and children. Additionally, regular consumption of omega-3s is associated with a reduced risk of chronic diseases and may even improve mood and combat symptoms of depression and anxiety. The healthy fats in uni are a guilt-free indulgence, with many sources noting that uni contains very low saturated fat and cholesterol levels compared to some other seafood options.

High-Quality Protein and Amino Acids

Sea urchin is also an excellent source of high-quality, complete protein, providing all the essential amino acids needed for muscle growth and tissue repair. The protein content is significant, with some sources citing over 13 grams per 100-gram serving, making it comparable to more commonly consumed protein sources. This nutrient is essential for metabolism and for maintaining overall bodily functions. The protein and fat found in uni make for a satisfying, nutrient-dense addition to any diet without being heavy or overly caloric.

A Mineral and Vitamin Powerhouse

Beyond its notable macronutrients, uni is a rich source of a wide array of vitamins and minerals. Its vibrant orange-yellow color comes from carotenoids like astaxanthin and β-echinenone, which have potent antioxidant properties. These antioxidants help protect cells from damage and combat the effects of oxidative stress.

Essential Vitamins and Minerals in Uni:

Vitamin A: Important for vision, immune function, and regulating organs like the heart, lungs, and kidneys.
Vitamin C: A powerful antioxidant that boosts immunity and promotes the production of collagen for healthy skin.
Vitamin E: Another antioxidant that protects cells from damage and promotes healthy skin.
Zinc: An essential mineral that plays a vital role in supporting the immune system and promoting wound healing.
Iodine: Crucial for healthy thyroid function, which regulates metabolism and hormone production.
Calcium and Magnesium: Support strong bones and teeth, and aid in regulating blood pressure.

Comparison of Sea Urchin's Nutritional Value

To put sea urchin's nutritional profile into perspective, here is a comparison with other popular seafood choices, based on a 100-gram (3.5-ounce) serving.


Nutrient	Sea Urchin (Uni)	Salmon (Sockeye)	Shrimp (Cooked)
Calories	Approx. 112 kcal	Approx. 156 kcal	Approx. 99 kcal
Protein	Approx. 18.4g	Approx. 21.6g	Approx. 20.3g
Fat	Approx. 4.9g	Approx. 7.5g	Approx. 1.7g
Omega-3s	High (EPA & DHA)	Very High (EPA & DHA)	Low
Zinc	High	Moderate	Moderate
Iodine	High	High	High

Note: Nutritional content can vary based on species, diet, and origin.

Conclusion

In summary, sea urchin is significantly high in several key nutrients, making it a delicious and healthy addition to a balanced diet. Its rich concentration of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals provides a range of health benefits, from supporting cardiovascular and brain function to boosting the immune system. The vibrant color of uni also indicates its high level of potent antioxidants. While often enjoyed as a luxury item, the nutritional value of sea urchin solidifies its reputation as a genuine superfood from the sea.

Frequently Asked Questions

While sea urchin is a great source of omega-3 fatty acids, many fatty fish, like salmon, contain a higher concentration per serving. However, sea urchin still provides a healthy dose of beneficial EPA and DHA.

Yes, sea urchin, or uni, is considered high in protein. A 100-gram serving can contain over 13 grams of protein, making it a robust source of this essential macronutrient.

Sea urchin is rich in several vitamins, including vitamin A for vision, vitamin C for immunity, vitamin E as an antioxidant, and various B vitamins important for nervous system function.

Yes, the high omega-3 fatty acid content in sea urchin is beneficial for brain health, supporting cognitive function and potentially reducing symptoms of depression and anxiety.

Yes, the gonads of sea urchins contain natural carotenoids, such as astaxanthin, which are potent antioxidants that help protect cells from damage.

Despite its creamy richness, uni is relatively low in calories and saturated fat while being high in protein and healthy fats. This makes it a satisfying and nutrient-dense food that can support weight management when consumed in moderation.

While sea urchin is low in mercury compared to apex predators, it is typically served raw. Since raw seafood carries a risk of foodborne illness, pregnant women should consult a doctor before consuming it.