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Sea urchin (uni) for Kids & Teens
16g protein per 100g · Complete
Fits in moderation
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
16g
214 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
16g
Servings/day to hit target
5×
~1070 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Sea urchin (uni) isn't a top pick — creamy roe of sea urchin — sushi delicacy.
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