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Raw plaice Calories
A lean source of protein; eating it raw carries food-safety risks.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw plaice (150 g) has 125 calories. That works out to 83 calories per 100 g. It contains 0 g of carbs, 24.8 g of protein, 2.7 g of fat and 0 g of fiber. Its 45 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw plaice Nutrition Facts
Selected: 1 piece (medium) · 150 g
125
KCAL / 150G
Carbs
0g
· 0% DV
Protein
24.8g
· 50% DV
Fat
2.7g
· 3% 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 80% · Fat 20%
Raw plaice nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.8 g | 50% |
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 Raw plaice?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 125 kcal |
| 1 ounce (medium) | 28.4 g | 24 kcal |
| 1 piece (small) | 75 g | 62 kcal |
| 100 g | 100 g | 83 kcal |
| 1 serving (small) | 120 g | 100 kcal |
| 1 serving (medium) | 180 g | 149 kcal |
| 1 piece (large) | 225 g | 187 kcal |
| 1 serving (large) | 250 g | 208 kcal |
| 1 piece (extra large) | 300 g | 249 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Raw plaice
Can you eat raw plaice?
Yes, raw plaice can be eaten when it has been sourced and handled specifically for raw consumption. Raw fish can carry parasites and harmful microbes, so ordinary fresh plaice is not automatically safe to eat uncooked just because it looks or smells fresh.
Can raw plaice cause food poisoning or parasites?
Yes, raw plaice can carry parasites or microbes that cause foodborne illness. Proper freezing can reduce parasite risk, and careful refrigeration and handling matter too; they do not make fish safe if it has been mishandled or kept warm.
Can you use raw plaice for sushi or sashimi?
Yes, raw plaice can be served in sushi or sashimi, provided the fish is suitable for raw consumption and prepared hygienically. Ask the fishmonger specifically about raw use; freshness alone does not establish that a fish is safe to eat uncooked.
Is raw plaice safe during pregnancy?
No, it is safer to avoid raw plaice during pregnancy because uncooked fish can carry parasites and harmful microbes. Eat plaice thoroughly cooked instead. If you have a particular medical concern, ask your healthcare professional for personal advice.
Does lemon juice make raw plaice safe to eat?
No, lemon juice does not reliably make raw plaice safe. Acid changes the fish’s texture and appearance but cannot be counted on to kill parasites or harmful microbes; marinating cannot compensate for fish that was not suitable for raw consumption.
How do you choose plaice to eat raw?
Buy raw plaice only from a reputable fishmonger who can confirm that it was handled appropriately for raw consumption. A fresh appearance or mild smell is not enough to guarantee safety; if the seller cannot confirm its suitability, cook the fish.
Does freezing raw plaice kill parasites?
Freezing under appropriate conditions can reduce parasite risk in raw plaice, but a home freezer may not reliably reach or maintain the conditions needed. For raw dishes, choose fish that was frozen appropriately for that purpose or ask the supplier how it was treated.
How should you store raw plaice in the fridge?
Keep raw plaice refrigerated and use it promptly rather than storing it for an extended period. Chilling slows microbial growth but does not remove the risks of raw fish. Keep it separate from ready-to-eat foods, and cook it if its storage history is uncertain.
Does washing raw plaice make it safe to eat?
No, rinsing raw plaice does not reliably remove parasites or harmful microbes. Splashing water can spread contamination around the sink and nearby surfaces. Prepare the fish with clean utensils, prevent contact with ready-to-eat food, and cook it if raw-use suitability is uncertain.
How can you tell if raw plaice has gone bad?
Raw plaice should smell mild, not sour or strongly fishy, and should not feel unusually sticky or slimy. These signs can warn of spoilage, but a normal smell and appearance do not prove it is safe to eat raw; discard questionable fish without tasting it.
Raw plaice Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
Vitamin D
4.2µg · 21% DV
B3
2.7mg · 17% DV
B2
0.17mg · 13% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
300mg · 43% DV
Iodine
30µg · 20% DV
Potassium ⭐
465mg · 14% DV
Sodium
150mg · 7% DV
Raw plaice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw plaice
To burn the 125 calories in 1 piece (medium) (150 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 Raw plaice?
Raw plaice is the uncooked flesh of a mild-flavoured flatfish found in European waters and the North Atlantic. Plaice is more commonly cooked than served raw, especially in home cooking: its delicate flesh is often pan-fried, baked or grilled. When prepared raw, it has a soft texture and subtle taste, and may be thinly sliced with citrus, herbs or a light dressing.
It is lean and provides protein, with about 16.5 g per 100 g. Raw fish can carry food-safety risks, so choose plaice specifically handled for raw eating and kept properly chilled; if you are unsure, cook it thoroughly. Its gentle flavour pairs well with crisp vegetables and bright, acidic sauces.
How Nutritious Is Raw plaice?
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
Medium
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 Raw plaice 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 Raw plaice Contain Allergens?
Contains these allergens:
Which Diets Is Raw plaice 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
Raw plaice Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.