100 %
Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.
How many calories are in plaice?
106kcal
in a 140 g fillet
76 kcal per 100 g.
Source: UK CoFID 2021, record 16-381, 10 analysed samples. Checked 5 October 2026.
1.7 gFat
23 gProtein
0 gFibre
100 %Daily biotin
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 1.7 gFat
- 23 gProtein
- 113 gWater
- 2.8 gMinerals and the rest
Below average for fish and seafood
Plaice is 76 kcal per 100 g. The 170 fish and seafood in this database average 138.
Plaice76
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet0.52 g
Vitamins and minerals in plaice
Five of the 19 reach the “high in” level, led by biotin.
A source of
Only a trace
- Vitamin A
- Vitamin D
- Vitamin C
- Manganese
Show all 19 with amounts
Biotin0.05 mg, 100 %
Selenium0.049 mg, 89 %
Vitamin B120.00182 mg, 73 %
Niacin (vitamin B3)7.7 mg, 48 %
Thiamin (vitamin B1)0.46 mg, 42 %
Chloride252 mg, 32 %
Phosphorus220 mg, 31 %
Iodine0.0434 mg, 29 %
Vitamin B60.32 mg, 23 %
Pantothenic acid (vitamin B5)1.1 mg, 18 %
Potassium316 mg, 16 %
Riboflavin (vitamin B2)0.2 mg, 14 %
Folate0.0168 mg, 8.4 %
Magnesium29.4 mg, 7.8 %
Zinc0.7 mg, 7 %
Vitamin E0.8 mg, 6.6 %
Calcium23.8 mg, 3 %
Copper0.01 mg, 1.4 %
Iron0.14 mg, 1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What plaice doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
Tracein plaice
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein plaice
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein plaice
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Plaice against other fish and seafood
Per 100 g, plaice has the most biotin of the 6 here, ahead of prawns (standard, dried).
0.0357mg
0.0216mg
0.012mg
0.011mg
0.01mg
0.0097mg
Plaice, flesh only, rawthis page
Prawns, standard, dried−0.0141 mg
Mussels, purchased cooked−0.0247 mg
Oysters, raw−0.0257 mg
Sardines, raw−0.026 mg
All values per 100 g, from the same dataset. Differences are against plaice.
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Questions about plaice
The questions people ask about plaice, answered from the dataset.
How many calories are in a portion of plaice?
A typical portion (140 g, one fillet) gives 106 kcal. Per 100 g the figure is 76 kcal.
Is plaice high in biotin?
Yes. Plaice, flesh only, raw has 0.0357 mg biotin per 100 g, 71 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does plaice have most of?
By share of the daily reference intake: biotin (0.0357 mg, 71 %), selenium (0.035 mg, 64 %) and vitamin B12 (0.0013 mg, 52 %) per 100 g.
Is plaice a good source of protein?
Plaice, flesh only, raw has 16.4 g protein per 100 g, 86 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-381, Plaice, flesh only, raw, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 72 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most biotin.
More fish and seafood
- Shrimps, frozen73 kcal
- Whiting, in crumbs, fried191 kcal
- Cod, in batter, fried285 kcal
- Haddock, coated in crumbs, frozen, raw141 kcal
- John Dory, raw89 kcal
- Orange roughy, raw126 kcal
- All 170 fish and seafood
Most biotin
- Pangasius, baked0.05 mg
- Pangasius, poached0.0469 mg
- Pangasius, raw0.0379 mg
- Liver, chicken, fried0.216 mg
- Liver, chicken, raw0.21 mg
- Giblets, chicken, boiled0.13 mg
- Biotin guide