Calories in baked plaice: 243 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 30.1 g carbohydrate and 20.2 g protein.

16.2 gFat

20.2 gProtein

30.1 gCarbohydrate

2.1 gFibre

73.9 gWater

16.2 gFat
20.2 gProtein
30.1 gCarbohydrate
2.1 gFibre
73.9 gWater

Above average for fish and seafood

Plaice is 243 kcal per 100 g. The 170 fish and seafood in this database average 138.

Plaice243

Fish and seafood average138

Low in sugar

1.3 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet1.8 g

Salt, per fillet0.96 g

Vitamins and minerals in plaice

Five of the 20 recorded reach the “high in” level. Biotin leads by a long way.

98 %

Biotin

0.049 mg in a 140 g fillet

7th of 116 fish and seafood

Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.

Vitamin B120.00224 mg90 %

Selenium0.042 mg76 %

Chloride546 mg68 %

Niacin (vitamin B3)7 mg44 %

Thiamin (vitamin B1)0.45 mg41 %

A source of

Only a trace

Vitamin D
Vitamin C

Show all 20 with amounts

Biotin0.049 mg, 98 %

Vitamin B120.00224 mg, 90 %

Selenium0.042 mg, 76 %

Chloride546 mg, 68 %

Niacin (vitamin B3)7 mg, 44 %

Thiamin (vitamin B1)0.45 mg, 41 %

Vitamin E4.6 mg, 39 %

Phosphorus176 mg, 25 %

Iodine0.0224 mg, 15 %

Riboflavin (vitamin B2)0.2 mg, 14 %

Manganese0.27 mg, 13 %

Potassium249 mg, 12 %

Calcium85.4 mg, 11 %

Pantothenic acid (vitamin B5)0.6 mg, 10 %

Vitamin B60.13 mg, 9 %

Zinc0.84 mg, 8.4 %

Magnesium30.8 mg, 8.2 %

Iron1.1 mg, 7.7 %

Copper0.07 mg, 7 %

Folate0.0126 mg, 6.3 %

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 or vitamin C, and only 4.5 % of the folate reference intake per 100 g.

Vitamin D

Tracein plaice

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein plaice

Find it inCherries, West Indian2150 % per 100 g

Folate

4.5%in plaice, per 100 g

Find it inLiver, chicken, fried675 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Plaice against other fish and seafood

Per 100 g, plaice has the most biotin of the 6 here, ahead of prawns (standard, dried).

0.035mg

0.0216mg

0.0114mg

0.011mg

0.0097mg

0.009mg

Plaice, in breadcrumbs, bakedthis page

Prawns, standard, dried−0.0134 mg

Crab, white meat, purchased cooked−0.0236 mg

Mussels, purchased cooked−0.024 mg

Sardines, raw−0.0253 mg

Cockles, boiled−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 340 kcal. Per 100 g the figure is 243 kcal.

Is plaice high in biotin?

Yes. Plaice, in breadcrumbs, baked has 0.035 mg biotin per 100 g, 70 % 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 (0.035 mg, 70 %), vitamin B12 (0.0016 mg, 64 %) and selenium (0.03 mg, 55 %) per 100 g.

Is plaice a good source of protein?

Plaice, in breadcrumbs, baked has 14.4 g protein per 100 g, 23 % 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 16-403, Plaice, in breadcrumbs, baked, 6 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. 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, and where no illustration of the exact food exists the nearest one is shown (here: Plaice). 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.

Crab, brown meat, purchased cooked145 kcal

Haddock, smoked, steamed95 kcal

Lemon sole, goujons, baked187 kcal 170fish and seafoodin this food group

More fish and seafood

Crab, brown meat, purchased cooked145 kcal
Haddock, smoked, steamed95 kcal
Lemon sole, goujons, baked187 kcal
Plaice, steamed91 kcal
Salmon, smoked (hot-smoked)186 kcal
Squid, raw81 kcal
All 170 fish and seafood

Most biotin

Nutrient guides

‹ Plaice, in batter, fried in sunflower oil Plantain, boiled in unsalted water, flesh only ›

How many calories are in baked plaice?

What’s in a 140 g fillet

Above average for fish and seafood

Low in sugar

Vitamins and minerals in plaice

Biotin

A source of

Only a trace

What plaice doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Folate

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Plaice against other fish and seafood

Taken every morning since 1998.

Questions about plaice

More fish and seafood

More fish and seafood

Most biotin

Nutrient guides

Nutrition

Vitamins and minerals