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Plaice fish Calories
Low-fat, high-protein, source of omega-3, rich in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Plaice fish (120 g) has 98 calories. That works out to 82 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Plaice fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
98
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
1.8g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 85% · Fat 15%
Plaice fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Plaice fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 98 kcal |
| 1 piece (extra small) | 60 g | 49 kcal |
| 1 piece (small) | 80 g | 66 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (medium) | 150 g | 123 kcal |
| 1 piece (large) | 180 g | 148 kcal |
| 1 serving (large) | 200 g | 164 kcal |
| 1 piece (extra large) | 250 g | 205 kcal |
| 1 piece (jumbo) | 350 g | 287 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Plaice fish
How do you cook plaice fish without it falling apart?
Cook plaice fish briefly over moderate heat or bake it until the flesh just turns opaque and flakes easily. Its thin, delicate fillets can break or dry out if overcooked, so handle them gently and avoid repeated turning.
What does plaice fish taste like?
Plaice fish has a mild, delicate flavor and soft white flesh. It works well with simple seasonings such as lemon, herbs, or butter, which complement the fish without overpowering it.
Is plaice fish the same as flounder?
No. Plaice and flounder are different kinds of flatfish, although the names are sometimes used loosely in markets. European plaice is recognizable by its flat body and distinctive orange spots; flounder refers to several other species.
Does plaice fish have a lot of bones?
A whole plaice fish has a central backbone and smaller bones. Fillets have most of the bones removed, but a few may remain, so check the flesh carefully before serving it, especially to children.
Can you eat the skin of plaice fish?
Yes, plaice fish skin is edible when cooked. Pan-frying can make it pleasantly crisp; if you prefer not to eat it, the cooked flesh usually separates from the skin easily.
How can you tell if plaice fish is fresh?
Fresh plaice fish should smell mild and briny, not sour or strongly fishy, and its flesh should feel firm. Buy it well chilled and keep it cold on the way home.
Can you eat plaice fish raw?
It is safest to cook plaice fish rather than eat it raw. Raw fish can carry harmful microorganisms or parasites, and ordinary marinating or adding lemon juice does not reliably make it safe.
How long does plaice fish last in the fridge?
Keep raw plaice fish refrigerated and cook it within one to two days. Store it covered in the coldest part of the fridge, separate from ready-to-eat foods, to limit spoilage and cross-contamination.
Can you freeze plaice fish?
Yes, plaice fish freezes well when wrapped airtight to protect it from freezer burn. Thaw it in the refrigerator before cooking, and do not refreeze raw fish after it has thawed.
Is plaice fish a healthy fish to eat?
Yes, plaice fish is a lean source of protein and provides omega-3 fats, vitamins, and minerals. Baking or grilling it keeps the preparation light; deep-frying adds considerably more fat.
Plaice fish Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B6
0.3mg · 18% DV
B3
2.64mg · 17% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
96mg · 4% DV
Plaice fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plaice fish
To burn the 98 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plaice fish?
Plaice fish is a flatfish with delicate white flesh and a mild flavour. It is especially familiar in Britain and northern Europe, where it is often pan-fried, grilled or baked and served with lemon, potatoes or vegetables. Its fine flakes cook quickly, so take care not to overcook it.
It is a lean, protein-rich choice: 100 g provides 18.5 g of protein and 1.5 g of fat. For a lighter meal, bake or grill it with a little oil and pair it with vegetables; check carefully for small bones before serving.
How Nutritious Is Plaice fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Plaice fish Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plaice fish Contain Allergens?
Contains these allergens:
Which Diets Is Plaice fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plaice fish Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.