Per 100 g, dried anjeer has ~249 kcal, 3.3 g protein, 63.9 g carbs, and 9.8 g fiber; fresh figs are lighter in calories and sugar.
Light Piece
Medium Piece
Large Piece
Plain Dried
- 30–40 g serving
- ~75–100 kcal
- ~12–15 g sugar
Everyday
With Nuts Or Yogurt
- Adds protein
- Better fullness
- Watch portions
Balanced
Fresh Fig Swap
- 2 medium ≈ 100 g
- ~74 kcal total
- Juicy volume
Lower Cal
Anjeer is simply dried fig. Same fruit, two forms, and two very different nutrition profiles per gram. Here’s a clear breakdown that skips fluff and helps you choose the right serving for your day.
Anjeer Nutrition Details And Benefits
Dried fig brings concentrated carbs and a handy dose of fiber. Per 100 g, typical values land near 249 kcal, 63.9 g carbohydrate, ~48 g sugar, 9.8 g fiber, 3.3 g protein, and under 1 g fat. Fresh fig, by contrast, carries near 74 kcal per 100 g with less sugar density. The gap comes from water: drying removes moisture and leaves the natural sugars and minerals behind.
Micronutrients add more reasons to keep a few pieces around. Dried fig supplies potassium, calcium, and small amounts of iron and magnesium. Those minerals support fluid balance, bone maintenance, and everyday muscle work. You’ll also get polyphenols from the skin and seeds, which contribute to the fruit’s gentle sweetness and color.
At-A-Glance Nutrition Comparison
Use the table below to compare typical nutrient values for dried versus fresh per 100 g. Values vary by variety and brand; this snapshot reflects ranges from lab datasets such as dried fig tables.
| Metric (per 100 g) | Dried Fig | Fresh Fig |
|---|---|---|
| Energy | ~249 kcal | ~74 kcal |
| Carbohydrate | ~63.9 g | ~19.2 g |
| Sugars | ~47–49 g | ~16 g |
| Dietary Fiber | ~9.8 g | ~2.9 g |
| Protein | ~3.3 g | ~0.8 g |
| Fat | ~0.9 g | ~0.3 g |
| Potassium | ~680 mg | ~232 mg |
| Calcium | ~162 mg | ~35 mg |
Two patterns stand out. Energy density climbs once water leaves the fruit. Fiber per 100 g rises with dehydration, which helps with fullness and digestive regularity. If your goal is a compact snack, two pieces of dried fig can replace a larger fresh portion without losing that sweet, jammy flavor.
How Portion Size Changes The Math
Most folks don’t eat 100 g of dried fig at a time. A practical portion is 30–40 g, or roughly three small pieces. That lands near 75–100 kcal with 2–3 teaspoons of sugar plus ~3–4 g fiber. Pair with plain yogurt, a slice of cheese, or a handful of nuts to add protein and slow the digestion of the sugars.
If your day already includes multiple sweet foods, shift to fresh figs. The same 100 g of fresh fruit (about two medium pieces) brings a gentler carb load with juicy volume that fills the plate. That swap fits well for weight control or for anyone watching post-meal spikes.
Glycemic Clues And Fiber Perks
Fiber is the star here. The mix of soluble and insoluble fiber in fig helps with satiety and gut regularity. That same network slows sugar absorption. Dried pieces still taste sweet, but the bite doesn’t hit as fast as candy because fiber and organic acids pull the curve down a notch.
For context grounded in lab tables, the dried form often shows ~9–10 g fiber per 100 g, while the fresh form sits near 3 g. That threefold swing is what makes a small dried snack feel surprisingly filling for its size.
Minerals That Stand Out
Potassium shows up in helpful amounts in both forms, with the dried version packing a bigger punch per gram. Calcium also trends higher in the dried fruit. Those two make fig handy for people who want more of these minerals from foods rather than pills.
Smart Ways To Add It
Everyday Pairings
Breakfast: chop two pieces into oatmeal or Greek yogurt. Lunch: drop sliced fresh fig over greens with a vinaigrette and toasted seeds. Mid-afternoon: roll a piece of dried fig with a walnut inside for a tidy, satisfying bite.
Baking And Meal Prep Tips
For quick breads and bars, dice and dust pieces with a teaspoon of flour before mixing; that keeps them from sinking. For savory meals, simmer chopped fig with onions, vinegar, and a pinch of chili for a fast chutney that loves grilled cheese or roasted chicken.
Label Reading For Packaged Dried Figs
When you read a bag label, scan for two things: serving weight and added sugar. Unflavored dried fig is just fruit; some mixes add syrups or sweet coatings. If a brand lists “added sugars,” you’re not looking at plain fruit anymore. U.S. labels must disclose added sugars in grams and % Daily Value—see the FDA label rules.
You’ll also see sodium near zero and fat under 1 g per 100 g, which matches what you taste: sweet, chewy, and not oily.
Who Might Choose Fresh Over Dried
Fresh fruit gives you sweetness with more water and fewer calories per mouthful. That can help if you’re aiming for a calorie deficit or if you feel better with lower sugar density. It also helps with volume eating: two fresh figs look generous on a plate, while a couple of dried pieces disappear fast.
Serving Ideas By Goal
Balanced Snack
Two dried pieces plus a protein anchor: cottage cheese, skyr, or a palmful of roasted chickpeas.
Pre-Workout Bite
One or two pieces 30–45 minutes before training bring quick fuel with a bit of fiber. Add a pinch of salt if you’re a salty sweater.
Light Dessert
Halve fresh figs, spoon in thick yogurt, drizzle with a tiny line of honey, and finish with crushed pistachios.
Vitamins And Phytochemicals
Figs carry small amounts of vitamin K and B-group vitamins. The skin and seeds bring polyphenols, including flavonoids that lend color and a gentle tannic note. Drying shifts the mix a little but keeps most of the compounds that matter for flavor and aroma.
Practical Questions Answered
How Many Pieces Make A Serving?
For dried fruit, a standard serving is 40 g. In practice that’s three small pieces or two larger ones. Start with that and adjust to your hunger and total carbs across the day.
What About Kids?
Small appetites do well with single pieces paired with milk or yogurt. The pairing tempers the sweetness and adds protein and calcium.
Storage Tips
Keep dried fruit sealed in a cool, dry cupboard; chill for longer storage. Fresh figs bruise fast, so refrigerate and use within a few days.
Mineral Snapshot (Per 100 G)
This table keeps the focus on minerals many people track. Numbers vary by crop and brand, yet the range lines up with lab datasets.
| Mineral | Dried Fig | Fresh Fig |
|---|---|---|
| Potassium | ~680 mg | ~232 mg |
| Calcium | ~162 mg | ~35 mg |
| Iron | ~2 mg | ~0.4 mg |
| Magnesium | ~68 mg | ~17 mg |
| Phosphorus | ~67 mg | ~14 mg |
How To Fit It Into Different Diets
Weight Loss
Lean on fresh figs when you want more chew for fewer calories. If you love the dried version, cap at 30–40 g and pair with protein.
Muscle Gain
A small dried portion after training can backfill carbs. Add Greek yogurt or a whey shake on the side for muscle repair.
Heart-Friendly Eating
Potassium and fiber support this goal. Use dried pieces to sweeten oatmeal instead of candy-style toppings.
Safety And Allergies
Fig latex in the skin can bother sensitive mouths. Sulfites may appear in some packaged dried fruit to preserve color; if that’s a concern, pick bags labeled “unsulfured.”
Bottom Line For Busy Days
Fresh fruit fits heavy-snack days; dried pieces shine when you need compact energy and minerals in a pocket-friendly format. Choose the form that suits your goal, match the portion to your hunger, and you’ll get the best from this small, sweet fruit.