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Sea Urchin (uni, raw) Calories & Nutrition Facts

Sea Urchin (uni, raw) contains 120 kcal per 100g, with 13.0g of protein, 3.3g of carbohydrates, and 4.3g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet.

  • Contains: Fish, Shellfish
  • Dietary: Keto, Paleo, Halal
  • Key Micronutrients (per 100g): Iron 0.50mg, Calcium 20.0mg, Vitamin C 0.0mg
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Nutritional Overview

Sea Urchin (uni, raw) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 120 kcal of energy, 13.0g of protein, 3.3g of carbohydrates, and 4.3g of fat.

It is a good source of protein, providing 13.0g per 100g (around 43% of its energy), approximately 26% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Sea Urchin (uni, raw) is suitable for ketogenic (with only 3.3g of carbs per 100g), halal diets, making it a versatile choice for households with mixed dietary requirements. Sea Urchin (uni, raw) isn't always what people expect calorie-wise, 120 kcal per 100g is the real figure. Our meal calculator keeps an honest running total of it.

Frequently Asked Questions

How many calories are in Sea Urchin (uni, raw)?

Sea Urchin (uni, raw) contains 120 kcal per 100g, which is approximately 6% of the recommended daily intake of 2,000 kcal for an average adult.

Is Sea Urchin (uni, raw) high in protein?

Yes, Sea Urchin (uni, raw) provides 13.0g of protein per 100g (around 43% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Sea Urchin (uni, raw) provides 26% of this.

Is Sea Urchin (uni, raw) low in sugar?

Yes, Sea Urchin (uni, raw) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Sea Urchin (uni, raw) keto-friendly?

Yes, with only 3.3g of carbohydrates per 100g, Sea Urchin (uni, raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Sea Urchin (uni, raw) halal?

Yes, Sea Urchin (uni, raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Sea Urchin (uni, raw) contain any allergens?

Yes, Sea Urchin (uni, raw) contains the following allergens: fish, shellfish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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