Group · Fish
Plaice
The plaice (known in French as carrelet) is a North Atlantic flat fish recognisable by the orange spots on its back. It is one of the most heavily fished flatfish in Europe, and one of the most affordable.
In terms of nutrition facts, raw: 88.6 kcal per 100 g, with 20 g of protein and 0.94 g of fat. Its remarkable figure is iodine: 191 µg per 100 g, or 127% of the reference intake. It also provides 127 mg of calcium, 352 mg of potassium and 31.4 µg of selenium.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 89 kcal |
| Kilojoules | 375 kJ |
| Protein | 20 g |
| Fat | 1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine191 µg127 %
- Selenium31,4 µg57 %
- Vitamin B10,42 mg38 %
- EPA0,09 g36 %
- DHA0,08 g31 %
- Vitamin B34,32 mg27 %
- Vitamin B120,64 µg26 %
- Phosphorus174 mg25 %
See the other 17 nutrients
- Vitamin D1,11 µg22 %
- Vitamin B51,29 mg22 %
- Vitamin B60,25 mg18 %
- Potassium352 mg18 %
- Calcium127 mg16 %
- Magnesium28,5 mg8 %
- Vitamin B20,1 mg7 %
- Total omega-30,17 g7 %
- Vitamin E0,68 mg6 %
- Zinc0,49 mg5 %
- Vitamin B99,5 µg5 %
- Vitamin C1,5 mg2 %
- Iron0,21 mg2 %
- Vitamin K10,15 µg0 %
- Vitamin A1 µg0 %
- Omega-3 ALA0 g0 %
- Omega-6 LA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
191 µg of iodine: one portion covers nearly twice the requirement. Iodine is essential for thyroid function, and intakes in France are often marginal for people who eat little fish and few dairy products.
127 mg of calcium is a lot for a fish. Plaice beats most white fish on this measure, without you having to eat the bones.
20 g of protein for 88.6 kcal. An excellent ratio, on a par with cod, for a generally lower price.
Whole on the bone, never as dry fillets. Like all flatfish, it keeps its juices when cooked on its skeleton. Ten minutes in the oven at 200 °C for a 400 g plaice.
Hyperthyroidism: a caution. With this much iodine, people being treated for an overactive thyroid, or before a scintigraphy scan, should talk to their doctor.