A shower plate and a water-saving shower using the same are disclosed. The shower plate provided in a head body of a shower used to supply fluid along an inner path thereof, the shower plate includes a plurality of spray holes configured to spray the supplying fluid out, wherein a predetermined amount of the spray hole are direction changing spray holes comprising a direction changing parts projected inwardly there from. The water-saving shower includes a shower plate provided in a head body of a shower used to supply fluid along an inner path thereof, the shower plate comprising a plurality of spray holes configured to spray the supplying fluid out, wherein a predetermined amount of the spray hole are direction changing spray holes comprising a direction changing parts projected inwardly there from, and a filter provided in the head body to filter foreign substances contained in the supplying fluid before the supplying fluid reaches the shower plate.