Sea Urchin (Uni): Silky, Briny Shot of Omega-3 & B12
One sushi piece delivers 100 % DV vitamin B12, mood-boosting omega-3 and an ocean-butter texture—but watch the cholesterol and price.
Why Foodies Chase Uni
Sea urchin roe—called **uni** in Japanese—offers a custard-soft texture and an explosion of umami reminiscent of the sea. Hand-harvested from spiny echinoderms, it’s prized in sushi, pasta and even ice-cold ceviche.
Nutrition per 30 g (about 1 sushi piece)
|Calories|Protein|Fat|Omega-3|Cholesterol|Vitamin B12|Zinc|
|---|---|---|---|---|---|---|
|70 kcal|6 g|5 g|720 mg|170 mg (57 % DV)|100 % DV|15 % DV|
Potential Benefits
- **Brain & mood**: EPA/DHA support neurotransmitter balance.
- **B12 powerhouse**: crucial for nerves and red-blood-cell formation.
- **Low-carb, dairy- & gluten-free**—fits keto and paleo plates.
- Natural source of **umami peptides** that reduce the need for added salt.
Cautions
- High **cholesterol**; moderÂation for those managing lipids.
- Vulnerable to heavy-metal bioaccumulation—buy from regulated fisheries.
- Expensive and highly perishable; best consumed within 24 h of harvest.
How to Use Uni at Home
- Spoon over warm spaghetti with butter-soy for a 10-min luxe sauce.
- Fold into scrambled eggs just before plating to keep the custard texture.
- Blend with lemon and olive oil for an umami-rich salad dressing.
Buying & Storage
- Look for **bright orange or yellow lobes** that hold shape.
- Smell should be ocean-fresh, never fishy.
- Store on crushed ice at 0–2 °C and eat within a day.
- 1. Sea Urchin