1 serving (50 grams) contains 60 calories, 7.0 grams of protein, 2.0 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
283.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 473.2 mg | 157% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 33.1 g | 66% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.0 mg | 5% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 709.8 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Uni
Uni, also known as sea urchin roe, is a delicacy popular in Japanese cuisine. It is harvested from sea urchins and prized for its creamy texture and briny, sweet flavor. Uni is low in carbohydrates, moderate in fat, and rich in protein, making it a nutrient-dense seafood option. It contains small amounts of calcium and iron but is not a significant source of vitamins C or D. Uni is commonly served raw in sushi, sashimi, or blended into sauces, adding a unique oceanic taste to dishes. The harvesting process emphasizes sustainability to protect marine ecosystems.
Health Benefits
- Rich in protein (14g per serving), which supports muscle repair and growth.
- Contains iron (0.5mg), which aids in oxygen transport and energy production.
- Provides calcium (30mg), important for bone health and nerve function.
Dietary Considerations
Selection and Storage
Store uni in a sealed, chilled container at 0-4°C (32-39°F) and consume within 1-2 days for optimal freshness.
Common Questions About Uni Nutrition
Is uni high in protein?
Yes, uni (sea urchin) is relatively high in protein, containing about 14 grams of protein per 100 grams. It is a good source of protein for those seeking a nutrient-rich seafood option.
Can I eat uni on a keto diet?
Yes, uni can be eaten on a keto diet as it is low in carbohydrates, with only 3 grams of carbs per 100 grams. Its high protein and moderate fat content make it a suitable choice for keto-friendly meal planning.
What are the health benefits of eating uni?
Uni is nutrient-dense and provides essential omega-3 fatty acids, which support heart and brain health. It's a good source of protein, low in calories, and contains beneficial vitamins like vitamin A and zinc. However, it does have a moderate sodium content (200 mg per 100 grams) to be mindful of for those watching sodium intake.
How much uni should I eat per serving?
A typical serving size of uni is around 60-90 grams, which provides about 72-108 calories and 8-12 grams of protein. This is an ideal portion to enjoy its unique taste while keeping your meal balanced.
How does uni compare to other seafood like salmon?
Compared to salmon, uni is lower in calories and fat but still provides a comparable amount of protein. For example, 100 grams of salmon contains about 206 calories and 13 grams of fat, while uni contains 120 calories and 4 grams of fat. Uni offers a more delicate flavor, often enjoyed raw, while salmon is more versatile in its preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
