The invention provides a fuel cell metal bipolar plate and a fuel cell and relates to the technical field of fuel cells. The fuel cell metal bipolar plate comprises a first flow field single plate anda second flow field single plate. A first runner comprises a first trench ridge and a first trench groove. A second runner comprises a second trench ridge and a second trench groove. The height and width of the first trench ridge and the second trench ridge are in a range of 100-1000 microns. The width of the first trench groove and the second trench groove are in a range of 50-1000 microns. Airis fed into an oxidant inlet and flows out of an oxidant outlet along the first runner. Hydrogen is fed into a flue gas inlet and flows out of a flue gas outlet along the second runner. The fuel cellmetal bipolar plate effectively improves mass transfer of gas in a flow field, improves the effective use of the catalyst layer area, improves the surface current density of the fuel cell, improves the volume power density of the fuel cell and solves the problem that the runner grooves of the existing metal bipolar plate limit a heat and electron conduction distance and the runner ridges of the existing metal bipolar plate limit a water and oxygen diffusion distance.