Anjeer fruit (figs) packs fiber, natural sugars, and minerals; dried form is calorie-dense, while fresh is lighter per bite.
Fresh kcal/fig
Soaked dried (2)
Dried kcal (3)
Fresh Snack
- 1–2 ripe figs
- Add nuts or yogurt
- Eat soon after buying
Light & Juicy
Dried Snack
- 2–3 pieces
- Pair with protein
- Seal bag after use
Portable
Soaked Prep
- Soak 10–15 min
- Blend into oats
- Skip extra sugar
Gentle On Teeth
Anjeer Nutrition, At A Glance
Call it anjeer, fig, or Ficus carica—the profile shifts with water content. Fresh fruit is mostly water with gentle sweetness. Dried pieces squeeze that sugar and fiber into a smaller bite. The side-by-side below helps you size portions and pick the form that fits your day.
| Nutrient (per 100 g) | Fresh Fig | Dried Fig |
|---|---|---|
| Calories | ~74 kcal | ~249 kcal |
| Carbohydrates | ~19 g | ~64 g |
| Total Sugars | ~16 g | ~48 g |
| Dietary Fiber | ~3 g | ~9–10 g |
| Protein | ~0.8 g | ~3 g |
| Fat | ~0.3 g | ~1 g |
| Potassium | ~232 mg | ~680 mg |
| Calcium | ~35 mg | ~162 mg |
Those ranges explain why fresh feels light, while a small handful of dried can nudge calories and sugars higher. The fiber rise in dried fruit helps with fullness, yet water matters for appetite too, so rotate both formats through the week.
Macro Profile: Carbs, Fiber, And Energy
Most of the energy in this fruit comes from natural sugars with a modest amount of fiber. One large fresh fig (about 64 g) sits near 47 calories with around 10 g sugar and nearly 2 g fiber. Three dried pieces (about 24 g) land near 60 calories with roughly 11.5 g sugar and 2.4 g fiber. In short, dried portions deliver more sweetness per bite.
Fiber helps keep things steady. The Daily Value for fiber is 28 g per day; a 100 g serving of fresh fruit provides about 10% and the same weight of dried offers close to a third. Pair the fruit with water-rich meals—salads, curd bowls, or warm oats—for an even ride.
Vitamins And Minerals In Anjeer
The standouts are potassium and calcium, with small amounts of iron, magnesium, and vitamin K. A single large fresh piece holds around 149 mg potassium and 22 mg calcium. The dried form raises the density: three pieces supply about 163 mg potassium and 39 mg calcium. Stack a couple of servings across the day to move toward daily targets.
You can also browse the broader dataset at USDA FoodData Central to see how values are compiled and updated.
Close Variant: Fig Nutrition For Smart Portions
Portion control turns this sweet friend into a steady habit. Here’s a simple method that works without calorie counting.
Fresh Pieces
Choose ripe fruit that yields slightly to touch. One or two pieces add color to a lunch plate without many calories. Slice into halves and spoon over yogurt, or eat whole with nuts for texture.
Dried Pieces
Two to three pieces are a handy snack anchor. Since sugars are concentrated, build the rest of the snack with protein and crunch—roasted chana, almonds, or seeds—to keep the bite satisfying.
Soaked Anjeer
Soaking softens the skin and spreads sweetness through the water. It doesn’t add nutrients, but it can make chewing easier. Use the plumped pieces in smoothies or porridge and skip any added sweetener.
Buying, Storing, And Prepping Tips
Picking Fresh Fruit
Look for smooth skin with a gentle give, no cracks, and a stem that isn’t shriveled. Bruises mean faster spoilage, so eat those first. Store unwashed in the fridge for two to three days; rinse right before eating.
Choosing Dried Packs
Scan the ingredient list. The best packs list only figs. Sulfited options keep color longer but may not suit everyone. Keep bags sealed, away from heat, and use within a couple of months for the best texture.
Quick Prep Ideas
- Dice into a salad with cucumber, mint, and lemon.
- Stir chopped pieces into overnight oats with chia.
- Blend a small dried piece with milk and cocoa for a dessert-style shake.
Health Context: Who Benefits From Anjeer
People chasing more fiber often like how easy this fruit is to add to breakfast or between-meal snacks. If you watch carbs closely, pick fresh pieces more often and keep dried portions small. Anyone with specific conditions should follow personal guidance from a clinician, since fiber and sugar tolerance vary widely.
Serving Cheat Sheet (Real-World Portions)
| Portion | Calories | Fiber |
|---|---|---|
| 1 fresh fig (~50–64 g) | ~37–47 kcal | ~1.6–1.9 g |
| 2 dried figs (~16 g) | ~40 kcal | ~1.6 g |
| 1/4 cup chopped dried (~37 g) | ~93 kcal | ~3.7 g |
These portion ranges use MyFoodData serving sizes and match what you’ll see on common packs, so planning snacks doesn’t need a scale.
How To Fit Anjeer Into Your Day
Breakfast
Top plain oats with sliced fruit and a dollop of yogurt. The combo brings fiber, protein, and creaminess in one bowl.
Lunch
Add halves to a grain bowl with greens, roasted veggies, and a light vinaigrette. The sweet-savory mix helps a simple plate feel complete.
Snacks
Pack two dried pieces with a small handful of nuts. That pairing keeps portions tidy and tames a sweet tooth.
Dessert Swaps
Roast fresh figs for eight minutes, then finish with a spoon of ricotta. It’s a no-fuss dessert that still feels special.
Labels And Numbers You’ll See On Packs
Dried packs often show calcium, iron, and potassium on the panel along with total sugars and fiber. Per 100 g, dried pieces cluster near 249 calories, around 9–10 g fiber, and close to 680 mg potassium, while fresh sits far lower on calories with roughly 3 g fiber and ~232 mg potassium. Use the per-piece sizes above to manage snacks without weighing.
Allergies, Tolerances, And Safety Notes
Latex-fruit cross-reactions can happen with some fruits, including fig. If you’ve had issues with latex or certain fruits, trial fresh pieces in tiny amounts first and stop if symptoms show up. Tiny seeds can bother some people; soaking or cooking softens the bite.
Bottom Line For Anjeer Lovers
Fresh brings volume with milder calories; dried brings candy-like sweetness with more minerals and fiber per mouthful. Keep portions modest, sip water, and pair with protein or dairy to round out the snack.