Anjeer Fruit Nutrition | Smart Facts Guide

Dried anjeer (fig) packs fiber, natural sugars, and minerals; 3 figs (24 g) provide ~60 kcal, 2.4 g fiber, and 11.5 g sugar.

What Is Anjeer And Why It Matters For Your Plate

In South Asian kitchens, anjeer is the name for dried figs. The fruit starts out fresh and soft, then gets sun-dried or dehydrated so the sweetness concentrates and the texture turns chewy. That drying step shrinks water and boosts calories per bite, which is why a tiny piece tastes so intense.

The upside: you also condense fiber, potassium, and helpful plant compounds. A small handful works as a quick snack, pairs well with nuts and yogurt, and slips neatly into oatmeal or salads. The downside is the sugar density, so portion sense is the move.

Macros At A Glance (Per Common Portions)

The figures below use standard nutrient references for dried figs. Portions are typical home measures that keep the numbers easy to use.

Portion	Calories (kcal)	Carbs / Fiber / Sugar (g)
1 fig (8 g)	~20	5.1 / 0.8 / 3.8
3 figs (24 g)	~60	15.3 / 2.4 / 11.5
1 oz (28 g)	~70	17.9 / 2.8 / 13.4
100 g	~249	63.8 / 9.8 / 47.9
1 cup, sliced (149 g)	~371	95 / 14.6 / 71.4

Benefits Backed By Nutrients

Fiber That Keeps Things Moving

Two or three pieces deliver a tidy bump of fiber. That helps with regularity and makes a small portion feel satisfying. Different fibers work in different ways, so variety across your day still matters.

Potassium For Balance

Potassium helps with normal fluid balance and muscle function. Dried figs bring useful amounts in a compact serving, which can help offset salt-heavy meals.

Trace Minerals You Actually Use

You’ll find copper, magnesium, and a touch of iron in each small serving. They add up over the day, especially when you rotate other fruit, beans, nuts, and greens.

Portions, Prep, And Pairings

Everyday Serving Ideas

• Snack: two to three pieces with a few almonds.
• Breakfast: chop into hot oats or overnight oats.
• Salads: dice into tiny cubes for sweet bites.
• Cheese board: slice and layer with soft cheese.

Smart Pairings For Steadier Energy

Match the sweet with fat or protein. Nuts, seeds, yogurt, or cottage cheese slow the rush from natural sugars. That’s handy if you want a steady lift, not a spike and crash.

Storage And Freshness

Keep sealed in a cool, dark cupboard for short stints. For longer stints, move to the fridge or freezer to protect flavor and keep texture from turning tough.

Anjeer Nutrition Facts For Daily Use

Many labels show values per 100 g, but most people eat far less in a single go. The table above gives everyday portions so you don’t need to do math while you’re hungry.

Blood Sugar, GI, And GL: What To Know

Dried figs land in the low-to-moderate glycemic index range and can hit a higher glycemic load when portions climb. Portion size and what you eat with them both matter. Pairing with nuts or dairy is an easy hedge. People who track glucose can test their usual serving and adjust.

Ways To Tame The Sweetness

• Pair with protein or fat.
• Start with two pieces; add one if you still want more.
• Drink water alongside to ease the sticky chew.

Vitamins And Minerals Snapshot (Per 100 g)

Nutrient	Amount	%DV
Calcium	~162 mg	12%
Potassium	~680 mg	14%
Magnesium	~68 mg	16%
Iron	~2.0 mg	11%
Vitamin K	~15 mcg	13%
Copper	~0.29 mg	32%

Fresh Versus Dried: What Changes

Fresh figs taste lighter because water takes up space. Drying concentrates sugars and calories, so the same fruit weighs less and hits sweeter. That’s handy when you want flavor in a small bite, but it also means portions count.

For nutrient density per gram, the dried form wins on fiber and minerals. For volume and hydration, fresh fruit wins. Rotating both gives you range.

How These Numbers Were Built

The macro and micronutrient values reflect standard composition data for dried figs gathered from large U.S. reference sets. Public databases such as USDA FoodData Central compile lab analyses and survey data to keep the basics practical for home use.

Fiber gets a special mention because type matters for gut effects. Research summaries from the NIH on fiber point out that different fibers do different jobs, from stool softness to changes in gut microbes.

Who Benefits Most From Keeping Anjeer Handy

Busy Professionals

Two pieces travel well, don’t crush in a bag, and pair nicely with a few nuts for a steady afternoon lift.

Active Folks

Natural sugars refill muscle glycogen after training. Add salt if your workout ran long or sweaty.

People Building A Higher-Fiber Day

Small servings sprinkled through the week help you inch toward your daily target without feeling like you’re chewing through a haystack.

Portion Planning For Different Goals

Weight-Conscious Snacking

Start with two pieces, then pause. If hunger is still loud ten minutes later, add one more. Matching with nuts or dairy slows the pace.

Blood Sugar Awareness

Keep to modest servings and anchor with protein. Many people find three pieces with Greek yogurt gives a smooth curve.

Meal Building

Use tiny dice to sweeten savory dishes: chopped into farro, couscous, or brown rice; folded into braised greens; or layered on a cheese toast today.

Flavor Notes And Kitchen Uses

Sweet-Savory Combos

Think peppery greens, sharp cheese, toasted walnuts, and a few fig slivers. Balance arrives fast.

Baking And Desserts

Soak chopped pieces in hot water or tea to soften, then fold into muffins or quick breads. The soak liquid makes a fragrant simple syrup.

Spice Partners

Cardamom, cinnamon, and black pepper all play nicely with the jammy sweetness. A tiny pinch of salt brightens the whole plate.

Comparisons With Other Dried Fruit

Dates are denser in sugar per bite; raisins carry less fiber per typical handful. Dried apricots skew lower in sugar but bring a tart edge. Figs sit in the middle with a pleasant chew and a friendly fiber-to-sugar balance for small portions.

Label Clues That Change Nutrition

Some packs add sweeteners or coat the fruit in rice flour to keep pieces from sticking. Both change numbers. If you see “sulfur dioxide,” the goal is color hold. If you prefer additive-free, pick plain fruit and store it well.

Storage, Shelf Life, And Food Safety

Sealed packs keep well in the pantry for months. Once opened, squeeze the air out, clip the bag, and stash it somewhere cool. In humid weather, the fridge helps stop mold and keeps the chew.

Simple Ways To Add It Without Overdoing Sugar

• Dice fine and sprinkle, rather than adding big chunks.
• Use it to replace part of the sugar in muffins.
• Pair with something salty so you’re happy with less.

Micros That Stand Out

Calcium and potassium stack up nicely for a fruit. Magnesium and copper also show up in useful amounts. Iron is present, too, and every little bit helps when combined with beans or leafy greens across the day.

What About Fresh Figs?

Fresh fruit offers a soft, honeyed bite with fewer calories per piece. If you’re in season, slice one over yogurt or toast and save the dried version for grab-and-go. Both forms can live in the same week.

Final Handy Tips

• Slice into thin coins for better portion spread in bowls and salads.
• Stir a spoon of lemon juice into a fig compote to keep it bright.