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 |