Anjeer (dried figs) deliver about 249 kcal per 100 g with ~10 g fiber, plus calcium, potassium, and natural sugars that scale with portion size.
Per Piece
Per 100 g
Per Cup
Balanced Snack
- 2–4 figs + nuts
- Add yogurt or paneer
- Sip water
Steady energy
Cooking Prep
- Soak 10–15 minutes
- Chop for oats
- Simmer for chutney
Sweet–savory
Shopping & Storage
- Choose plump fruit
- Airtight jar
- Refrigerate for weeks
Freshness first
Anjeer is simply dried fig. The fruit is naturally sweet, dense, and chewy, so the numbers concentrate compared with a fresh fig. If you want a quick snack that brings fiber, minerals, and simple carbs in one bite, this is an easy pick. The trick is portion control and smart pairings.
Below you’ll find clear numbers per common serving sizes, macro breakdowns, and how those sugars behave. You’ll also get tips on buying, storing, and using this pantry staple without overdoing it.
Anjeer Nutrition Facts For Daily Portions
Nutrition panels often report values per 100 grams, but most people eat a few pieces at a time. Here’s a quick table to translate label math to everyday bites.
| Serving | Calories | Carbs • Fiber |
|---|---|---|
| 1 fig (8 g) | ~20 kcal | ~5 g • ~0.8 g |
| 3 figs (24 g) | ~60 kcal | ~15 g • ~2.4 g |
| 1 oz (28 g) | ~71 kcal | ~18 g • ~2.7 g |
| 100 g | ~249 kcal | ~63 g • ~9.8 g |
| 1 cup (149 g) | ~371 kcal | ~94 g • ~14.6 g |
These figures align with the MyFoodData profile built from USDA data, which lists toggles for 1 fig, ounces, cups, and 100 g views. Pick the view that matches your habit, then plan backward from there.
Carbs, Fiber, And Natural Sugars
Most of the energy comes from carbohydrate. Per 100 g, you’re looking at roughly 63 g of carbs with around 9–10 g of fiber. The fiber helps slow the rise in blood sugar, but the sugars are still concentrated. That’s why two to four pieces feel sweet and satisfying without sending you overboard.
Label breakdowns show a near-even split of glucose and fructose. In small amounts, that balance tends to feel gentle, especially when you add protein or fat to the snack plate. When portions climb toward a cup, sweetness dominates and the effect on blood sugar rises.
Protein And Fats
Protein lands around 3–4 g per 100 g. Fats are under 1 g per 100 g, with tiny amounts of unsaturated fats. That profile makes anjeer a clean carbohydrate source with trace protein. Pair it with a handful of almonds, Greek yogurt, paneer, or a slice of cheese to round out the plate.
Vitamins And Minerals In Dried Figs
For a bite-sized fruit, the mineral content is solid. A 100 g portion brings helpful amounts of potassium and calcium, with smaller contributions of magnesium, iron, and copper. Per 24 g (three pieces), MyFoodData lists ~163 mg potassium and ~39 mg calcium; scale up or down depending on your serving size.
You won’t find meaningful vitamin C or vitamin D here. The B-vitamins are present in small amounts. That’s fine—treat anjeer as a fiber-rich carb with useful minerals, not as a multivitamin stand-in.
Curious about the source of these label-style numbers? The dataset behind most consumer labels is the U.S. Department of Agriculture’s FoodData Central, which MyFoodData aggregates into readable, switchable serving sizes.
Blood Sugar, Glycemic Index, And Real-World Portions
Portion size drives blood sugar impact. On the MyFoodData page, the Blood Sugar Index for dried figs shows a moderate figure in the low 60s for the reference serving. That tracks with everyday experience: a couple of figs feel steady; a large handful feels sweet.
Want to keep things smooth? Pair two to four pieces with protein or fat, eat them closer to activity, and sip water with the snack. That simple trio—pair, move, hydrate—works better than any hack.
How Much Is One Serving?
For most people, a practical snack is 2–4 pieces (16–32 g). If you’re building a pre-workout bite, go to 3–5 pieces and add a salty nut mix for electrolytes. When baking or simmering, weigh 100 g to match the facts panel, then portion the finished dish into the number of servings you need.
Buying, Storage, And Prep Tips
Look for plump pieces with a light bloom on the skin—natural sugar crystals that hint at ripeness. Avoid very hard, overly dry fruits, which can taste flat. If you buy in bulk, split into airtight jars so the ones you open most often don’t dry out.
Room temperature is fine for a few weeks. For longer storage, tuck them into the fridge in a sealed container. They’ll keep their chew and flavor, and you’ll cut down waste.
How To Soak Or Rehydrate
Cover with warm water for 10–15 minutes to plump them for salads, chutney, or baking. Pat dry before chopping. Rehydration spreads the sweetness and softens the skin, which helps in muffins and quick breads.
Pairings For Balance
- Protein: yogurt, cottage cheese, cheese, edamame.
- Fats: almonds, walnuts, pistachios, seeds.
- Acidic notes: citrus zest, vinegar dressings, cultured dairy.
- Savory: prosciutto or sharp cheese on a board.
Cooking Uses Across Cuisines
Chop into oatmeal, blend into a date-free energy ball, simmer into a thick chutney, or slit and stuff with nuts for a quick dessert. For a richer sauce, simmer with a splash of wine or balsamic and finish with butter. That combo coats roast chicken or paneer nicely.
Portion Control Tricks That Work
Pre-portion two to four pieces into small jars for the week. Keep a jar in your gym bag for quick carbs before a run. When hunger peaks at night, plate anjeer with tangy yogurt so the bowl feels complete without becoming a sugar bomb.
Comparison Table: How Anjeer Stacks Up
Here’s a simple comparison by practical 40 g portions. Numbers reflect typical label values for plain dried fruit; brands vary, and coatings add sugar.
| Fruit (40 g) | Calories | Fiber |
|---|---|---|
| Dried figs | ~111 kcal | ~3.9 g |
| Dried apricots | ~96 kcal | ~3.1 g |
| Raisins | ~120 kcal | ~1.6 g |
| Dates (deglet) | ~113 kcal | ~3.1 g |
Use this grid to match your goal. Want the most fiber per bite? Dried figs and dates sit near the top for a 40 g handful. Want a slightly lower calorie nibble? Apricots slot in nicely.
Label Reading Tips
Organic or conventional makes little difference to macros. Taste and texture drive choice. If sulfites worry you, scan for a warning; plain figs rarely use them, yet mixed packs sometimes include preservatives.
Brands vary. If the ingredients list shows only “figs,” you’ll get the plain numbers above. If you see added sugar, juices, or flavors, the calorie count and sugars rise. A light rice-flour dusting keeps pieces from sticking and doesn’t change the macros much.
Portion cues on the panel can be confusing. Some brands use 40 g, others list 30 g or “two pieces.” Check grams first, then compare to the tables here so you know exactly what’s in your bowl.
Sourcing And Varieties
Common types include Black Mission, Calimyrna, Adriatic, and Kadota. All share a similar nutrition profile once dried. Texture and flavor shift a bit by variety—Mission leans jammy and deep, Calimyrna leans honeyed and nutty. Pick the one you enjoy so you stick to measured portions instead of chasing more for flavor.
Sports, Kids, And Dental Notes
Before training, quick carbs help. Two to five pieces land well 30–45 minutes pre-workout, especially with a few salty nuts. For kids, slice thinly to reduce choking risk and pair with plain yogurt so the snack sticks with them.
Like any sticky dried fruit, residue can cling to teeth. Rinse with water after eating and brush well later. If you tend toward mouth sores, a quick rinse can help since the seeds add texture.
Who Should Go Lighter
If you track carbs closely, choose smaller servings and spread them across the day. Pair with a protein source and stick to measured pieces. People managing blood sugar often do well when snacks stay near 16–24 g of fruit, not the full cup shown on labels.
If you’re sensitive to fructose, start with one piece and see how it feels. Those with kidney concerns sometimes keep a closer eye on potassium from all sources. When in doubt about your personal limits, bring a short food log to your next checkup so advice can be tailored to you.
Simple Recipes You’ll Use
Five-Minute Fig Spread
Simmer chopped figs with a splash of water, a squeeze of lemon, and a pinch of salt until jammy. Mash and swirl onto toast with ricotta.
Quick Savory Pan Sauce
Deglaze a skillet with stock and a spoon of balsamic, stir in chopped figs, then whisk in a knob of butter. Spoon over pan-seared chicken or tofu.
Allergy, Label, And Safety Notes
Plain dried figs are just fruit. Some brands dust with rice flour to prevent sticking. Others add a light syrup or extra flavorings. Read the ingredients list and pick the simple ones when you want clean numbers.
If you watch blood sugar, stick to measured servings and pair with protein. Numbers and serving toggles on the MyFoodData page help translate labels into everyday portions that make sense.
Bottom Line For Everyday Eating
Keep anjeer handy for fast fiber and quick energy. Treat it like a compact carb: two to four pieces for a snack, more around training, and always with a partner food when you want steadier energy. Buy fresh-tasting fruit, store it well, and enjoy the chew. Keep portions measured; your bowl feels steadier without piling on sugar.