1. Powerful protein. A serving of 100 grams of sea urchin contains about 13.3 grams of protein. This is equivalent to 29% of the 46 grams of protein needed by women and 24% of the 56 grams of protein needed by men every day. Protein is necessary to produce energy, which keeps your entire body working properly.

2, zinc. Zinc is an important mineral that plays a role in wound healing. This mineral supports a healthy immune system and promotes normal reproduction. Zinc also promotes healthy vision, smell and taste. A serving of sea urchin is high in zinc and is a low-fat, low-calorie way to consume the mineral.

3. A serving of 100 grams of sea urchin contains 119 calories and very little fat. Almost all of the fat contained in sea urchins is unsaturated fat. For example, one serving of sea urchin contains 1.75 grams of polyunsaturated fat. Eating unsaturated fats instead of saturated fats, such as those found in burgers, can help lower your overall cholesterol levels. Sea urchins also contain omega-3 fatty acids, which can help lower blood pressure and reduce the risk of an abnormal heartbeat.