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 |