Per 100 grams, dried anjeer delivers about 250 calories with high carbs, ample fiber, and light protein.
Fat
Fiber
Sugar
Small Snack (24 g)
- ~60 kcal
- ~2.4 g fiber
- Good with nuts
balanced
Half Portion (50 g)
- ~125 kcal
- ~5 g fiber
- Pair with yogurt
power snack
Full Portion (100 g)
- ~250 kcal
- ~10 g fiber
- Best split across day
high energy
Anjeer Nutrition Per 100 Grams: What The Numbers Mean
Dried figs—known widely as anjeer—pack a dense mix of natural sugars, fiber, and minerals. When you look at a true 100-gram baseline, you can compare it fairly to cereals, nuts, or other dried fruit. Based on standard database values, a 100-gram portion lands near 250 kcal with ~64 g carbs, ~10 g fiber, ~48 g sugars, ~3.3 g protein, and ~0.9 g fat. Calcium sits around 162 mg, potassium around 680 mg, magnesium ~68 mg, and iron a touch over 2 mg. These figures track with MyFoodData dried figs, which compiles lab-sourced entries.
| Nutrient | Per 100 g | Why It Matters |
|---|---|---|
| Calories | ~250 kcal | Quick energy from natural sugars |
| Carbohydrates | ~63.8 g | Primary fuel; includes fiber and sugars |
| Dietary Fiber | ~10 g | Helps with fullness and regularity |
| Total Sugars | ~47.9 g | Natural fructose and glucose |
| Protein | ~3.3 g | Small contribution to daily needs |
| Total Fat | ~0.9 g | Minimal; mostly unsaturated |
| Calcium | ~162 mg | Bone-friendly mineral |
| Potassium | ~680 mg | Fluid balance and nerve signals |
| Magnesium | ~68 mg | Supports muscle and energy enzymes |
| Iron | ~2.0 mg | Oxygen transport |
Those values line up with the same database’s page for raw figs at a 100-gram setting, which shows far fewer calories with water making up most of the weight—handy context if you switch between fresh fruit and dried fruit during the week. See the raw fig profile for the lighter option.
How Anjeer Compares To Everyday Staples
If you snack with a purpose—better digestion, mineral coverage, or quick fuel—anjeer earns a spot. Fiber sits near double digits per 100 g, which is more than many breakfast cereals without added bran. Potassium crowds the mid-hundreds of milligrams, landing in the same league as other dried fruit mainstays. Calcium shows up in helpful amounts for a fruit snack. Put together, you get a fruit that leans sweet yet still offers structure for appetite control.
When you care about label math, the %DV piece helps. The FDA’s reference system pegs daily targets for nutrients on food labels; using those baselines, 100 g of dried figs delivers around 12% DV for calcium, ~14% DV for potassium, ~16% DV for magnesium, and ~11% DV for iron. That’s not a complete mineral mix, yet it’s strong for a small fruit. You can read the agency’s primer on %DV on labels to see how those numbers work on packaged foods.
Portion, Sweetness, And Blood Sugar
Sweetness is obvious here. Still, 100 g also brings a full ~10 g of fiber, which slows the ride. Most people won’t eat the full 100 g at once; a 3-fig handful (about 24 g) cuts sugar to around 11–12 g with ~2.4 g fiber, a friendlier snack window that keeps the experience enjoyable without going overboard. Those per-piece numbers match the same database math.
Glycemic responses vary by person and context—meal composition, timing, and activity. Dried figs commonly land in a medium range on glycemic lists, while the fiber and modest portion sizes help tame spikes. Pairing with yogurt, nuts, or cheese dials the curve down further by adding protein and fat.
Fresh Figs Vs. Dried Figs: Same Fruit, Different Math
Fresh fruit brings water to the table. In raw figs at 100 g, calories drop into the 40–80 range depending on size and variety, while sugars and fiber scale down as well. Dried fruit condenses nutrients and energy into a smaller bite volume. That’s the trade: concentrated sweetness and minerals for portability and shelf life. Use each form for what you need: fresh for a lighter plate, dried for compact energy between meals.
How To Use 100 Grams In Real Life
Numbers are neat, but the kitchen decides whether those grams make sense. Here are quick ways to turn the 100-gram baseline into everyday moves:
Breakfast Swaps
- Dice 30–40 g into oatmeal and let the fruit soften as it simmers. You’ll get fiber and a caramel-like sweetness without table sugar.
- Blend 20–30 g into a smoothie with Greek yogurt and ice. It sweetens and thickens while adding potassium.
- Stir 15 g into overnight oats with chia for a spoonable bowl that keeps hunger in check till lunch.
Snack Pairings
- Match 25 g with a small handful of almonds. The combo evens out sugars and bumps protein.
- Spread ricotta on two fig halves and dust with cinnamon for a two-bite treat.
- Roll slivers with turkey slices when you want a sweet-savory bite after a workout.
Savory Plates
- Chop 30 g into a grain salad with arugula, lemon, olive oil, and toasted walnuts.
- Cook down 50 g with balsamic and shallot to glaze chicken or tofu.
- Add 20 g to a cheese board with sharp cheddar or aged goat cheese.
If you bake, chop a handful into quick breads, muffins, or cookies for chewy bursts. The fruit threads moisture into the crumb, so you can dial back syrups, keep sweetness steady, and add fiber without changing your base recipe.
Label Reading Tips For Packaged Figs
Packs vary. Some add rice flour to prevent sticking or a touch of oil for shine. Scan the ingredient line. Plain dried figs should list one item: figs. If you see “sorbitol” or other sweeteners, that’s a different product story. Moisture level also shifts numbers slightly; softer packs carry a bit more water and a hair fewer calories per 100 g.
Origin and grade matter for texture more than nutrition. U.S. standards define style and grade for dried figs, which influences uniformity, color, and visual defects. That helps buyers pick packs that look and chew the way they like. Read the USDA page on dried fig grades to see how packers sort fruit.
Minerals, Fiber, And Daily Targets
Calcium in this fruit won’t replace dairy, yet it stacks nicely during the day. Potassium climbs, which helps normal fluid balance and nerve signals. Magnesium rounds out the trio with a useful bump for enzyme-heavy tasks across the body. Add the fiber piece and you’ve got a small-volume way to make meals feel complete without leaning on refined sugar. For potassium background, NIH’s health-professional fact sheet outlines physiology and common food sources.
| Nutrient | Amount | %DV* |
|---|---|---|
| Calcium | ~162 mg | ~12% |
| Potassium | ~680 mg | ~14% |
| Magnesium | ~68 mg | ~16% |
| Iron | ~2.0 mg | ~11% |
| Vitamin K | ~15.4 mcg | ~13% |
*%DV based on FDA label reference values; figures are rounded and for context only.
Buying And Storing Tips
Look for pliable fruit with a gentle bloom on the skin. That pale coating is a natural sugar film, not mold. Store unopened packs in a cool cupboard. Once opened, shift to an airtight jar or bag and keep in the fridge; the fruit stays soft and flavorful longer that way. If pieces dry out, soak briefly in warm water or tea to refresh.
Who Should Watch Portions
Dried fruit concentrates sugars. If you track carbs for any reason, stick to small handfuls and pair with protein. People with kidney concerns should speak with a clinician about potassium loads before adding large portions of high-potassium foods. Everyone else can treat anjeer as a sweet accent that replaces candy and gives something back in return.
Simple Ways To Hit The Sweet Spot
Pick A Portion
Start with 2–4 pieces. That lands near 16–32 g, which keeps sugar in a tighter lane while still offering fiber and minerals.
Add Protein Or Fat
A few nuts, a smear of cheese, or strained yogurt balances the macros and smooths your post-snack energy.
Use It Where Sugar Would Go
Chop and stir into plain yogurt, simmer sauces with a few diced pieces, or thinly slice onto toast with nut butter. You’ll check the “sweet” box and still build in fiber.
Bottom Line
On a straight 100-gram yardstick, anjeer is calorie-dense, fiber-rich, and stacked with potassium and calcium. Keep portions sensible, match with protein or fat, and let this fruit carry both flavor and function in your day. Taste meets fuel.