The invention discloses a flow field plate and an iron-chromium flow battery, comprising an electrolyte solution inlet, an electrolyte solution outlet, an inflow-limiting channel, an outflow-limiting channel, a divided inflow channel, and a divided outflow channel; the electrolyte solution outlet and The outflow-limiting channel is connected, the electrolyte solution inlet is connected to the inflow-limiting channel, the outflow-limiting channel diverges at least two outflow channels, the inflow-limiting channel diverges at least two inflow channels, the outflow channel and the The end of the inflow channel is a blind end; the outflow channel and the inflow channel form a serpentine cross structure or a parallel cross structure. The present invention improves fluid resistance distribution, reduces fluid resistance, and reduces internal bypass current loss, so that internal bypass current loss is controlled within 1%, thereby improving the mass transfer effect of the electrolyte solution in the carbon paper electrode, thus possibly reducing the electrode The mass transfer polarization on .