The invention provides a fuel cell flow field plate and a fuel cell, and relates to the field of fuel cells. The fuel cell flow field plate is mainly suitable for hydrogen-air fuel cells and hydrogen-oxygen fuel cells. The fuel cell flow field plate comprises a flow field plate body, an air inlet, an air outlet, a flow channel, flow channel ridges and bosses, and the flow channel and the flow channel ridges are both arranged on the flow field plate; fluid enters the flow channel from the air inlet and flows out from the air outlet; and the flow channel ridges are arranged on the two sides of the flow channel, and the bosses are arranged on the side faces of the flow channel ridges in the flow channel direction at certain intervals. By introducing the boss structure, local turbulence is generated, and mass transfer and heat transfer of reaction gas to a gas diffusion layer are enhanced; the wall surface of the flow channel is divided by the bosses, so that the effective contact area ofliquid drops and the wall surface of the flow channel is reduced, a continuous water film is prevented from being formed, liquid water in the flow channel is not easy to accumulate, and the phenomenonof 'flooding' is relieved; and the boss structure also increases the convective heat exchange area, so that the heat exchange capacity of the flow field is enhanced, and the temperature distributionof the flow field is improved.