Prepared and Processed / Canned Seafood
Egg mass, sea hare
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 17kcal / 2530kcal (0.67%) low |
Macronutrients
Protein | 2.4 g/ 71g (3%) | ||
Total Fat | 0.2 g/ 42g (0.48%) low | ||
| |||
Total Carbs | 1.3 g/ 348g (0.37%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 180 mg/ 750mg (24%) source |
Phosphorus | 6 mg/ 700mg (0.86%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Allergen Info
Eggs
Mollusks
What is this food?
Sea hare egg mass (an egg-like mass from sea hare), eaten as a seafood ingredient. It’s mainly used as a protein-rich topping or side in some coastal dishes.
Why it matters to health
Sea hare egg mass is a low-calorie food (about 17 kcal per 100 g) and provides protein to support body repair and muscle maintenance. It also has very low fat and low cholesterol, which can help keep meals lighter. Since it still has a small amount of carbohydrates (about 1.3 g per 100 g), it can fit well alongside rice or other carbs without making the meal too heavy. Practical note: because it’s seafood, it’s best to ensure it’s fresh, properly cleaned, and cooked well to enjoy it safely.
Healthier tips
- Pair it with fiber-rich vegetables (e.g., kangkong, pechay, talong) to make your meal more filling.
- For a balanced day (3 meals + 1–2 snacks), use it as a protein side rather than the only main—combine with rice and veggies.
- Watch the overall salt if it’s prepared as a salty dish (like ginisang or with bagoong/seasoning).
- If you’re having it as a snack, keep the portion small and add fruit or veggies on the side.
Common Filipino dishes
Sea hare egg mass with garlic and vinegar, ginisang seafood (with sea hare), seafood sinigang, seafood kinilaw-style (cooked/served safely), arroz caldo with seafood topping
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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