Plaice is low in calories and fat but has a lot of health benefits. Not only is it a great source of vitamin B1, but it also has a good does of vitamin B12 too. Both of which help support heart health, nervous system and fight fatigue by boosting energy levels. It is however, relatively low in omega 3 fatty acids but does contain iodine which is essential for thyroid health.

A rich source of: vitamin B1, vitamin B12, iodine.


Plaice, flesh only, raw

Energy (kcal) 76
Energy (kJ) 323
Water (g) 80.4
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 16.4
Protein (g)/100kcal 21.6
Protein % of calories 86.3
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 1.2
Fat (g)/100kcal 1.6
Fat % of calories 14.2
Satd FA /100g fd (g) 0.2
Omega 3 /100g 0.2
Omega 6 /100g 0
Mono FA /100g food (g) 0.3
Poly FA /100g food (g) 0.3
Trans FAs /100g food (g) 0
Sodium (mg) 300
Potassium (mg) 283
Calcium (mg) 48
Magnesium (mg) 20
Phosphorus (mg) 127
Iron (mg) 1.5
Copper (mg) 0.1
Zinc (mg) 2.6
Chloride (mg) N
Manganese (mg) 0.2
Selenium (µg) 2
Iodine (µg) 3
Vitamin D (µg) 0.2
Vitamin E (mg) 0.5
Thiamin (mg) 0.2
Riboflavin (mg) 0.1
Niacin (mg) 3.4
Tryptophan/60 (mg) 2.8
Niacin equivalent (mg) 6.2
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 1.1
Folate (µg) 30
Pantothenate (mg) 0.6
Biotin (µg) 1.4
Vitamin C (mg) 0
NSP (g) Non-starch polysaccharide 0
AOAC fibre (g) 0
Cholesterol (mg) 66
Retinol (µg) 0
Carotene (µg) 22
Retinol Equivalent (µg) 4

Plaice, flesh only, baked

Energy (kcal) 99
Energy (kJ) 419
Water (g) 74.6
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 21.3
Protein (g)/100kcal 21.5
Protein % of calories 86.1
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 1.6
Fat (g)/100kcal 1.6
Fat % of calories 14.6
Satd FA /100g fd (g) 0.3
Omega 3 /100g 0.3
Omega 6 /100g 0
Mono FA /100g food (g) 0.3
Poly FA /100g food (g) 0.3
Trans FAs /100g food (g) 0
Sodium (mg) 424
Potassium (mg) 230
Calcium (mg) 32
Magnesium (mg) 21
Phosphorus (mg) 158
Iron (mg) 0.5
Copper (mg) 0
Zinc (mg) 0.4
Chloride (mg) 530
Manganese (mg) 0.1
Selenium (µg) 17
Iodine (µg) 99
Vitamin D (µg) 0
Vitamin E (mg) 3.7
Thiamin (mg) 0.1
Riboflavin (mg) 0.1
Niacin (mg) 0.9
Tryptophan/60 (mg) 2.8
Niacin equivalent (mg) 3.7
Vitamin B6 (mg) 0.2
Vitamin B12 (µg) 1.7
Folate (µg) 12
Pantothenate (mg) 0.1
Biotin (µg) 1.4
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0
AOAC fibre (g) 0
Cholesterol (mg) 85.7
Retinol (µg) 0
Carotene (µg) 0
Retinol Equivalent (µg) 0