The invention provides a fuel cell flow field plate and a fuel cell, relates to the field of fuel cells, and is mainly suitable for hydrogen-air fuel cells and hydrogen-oxygen fuel cells. The flow field plate comprises an air inlet, an air outlet, a flow channel, a ridge, a groove and a boss, wherein the groove and the boss are formed in the bottom of the flow channel, are distributed at the bottom of a flow channel ditch along the flow channel direction and are respectively positioned on two polar plates. According to the flow field plate, the grooves and the bosses are arranged on the wall surfaces of the bottoms of the flow channels of the two polar plates respectively, and when the fuel cell is assembled, the grooves and the bosses are meshed with each other, so that the two polar plates cannot move relatively. The groove and boss structures in the flow channels divide the interface of the liquid drop and the wall of the flow channel, so that the effective contact area of the liquid drop and the wall of the flow channel is reduced, liquid water is prevented from forming a continuous water film, the discharge of the liquid water is facilitated, and the flooding phenomenon is relieved. And meanwhile, due to the existence of the groove and boss structures, airflow disturbance is further enhanced, the convective heat exchange area is increased, and the mass transfer and heat exchange capacity of a flow field is improved.